Magnesium plays an important role in the body and most of us are deficient. Read on to find out if you are somebody who could benefit by getting more magnesium through diet or by supplementing. We’ll also cover the best forms of magnesium and top magnesium supplements, and explain the most effective ways to restore magnesium balance.
Contents
Key Facts About Magnesium
- Magnesium is the fifth most common dietary mineral, and the second most common electrolyte in the human body.
- Magnesium enables thousands of biochemical processes. Some of the key roles of magnesium include:
- Energy production
- Nerve transmission
- Bone formation
- Heart rhythm
- Muscle contraction
- Blood sugar control
- We get most of our magnesium from food. Rich sources of magnesium include green leafy vegetables, nuts, beans, whole grains, dairy and seafood. Water can also provide magnesium, although some water sources are as rich in magnesium than others.
- Most of us don’t get enough magnesium. It is among the most common nutrient deficiencies in the US. The typical American diet provides less than 70% of the recommended dietary allowance, and up to 80% of adults could benefit by getting more of this nutrient.
- Changes in farming practices over the years have caused the magnesium content in most foods to decrease. In fact, the magnesium content of common fruits and vegetables has declined by more than 50% over the past five decades.
- Getting too little magnesium can cause health problems, including difficulty falling asleep, anxiety and fatigue. Of greater concern, long term magnesium deficiency has been linked to chronic health conditions such as diabetes and cancer.
Magnesium Benefits
Getting enough magnesium through diet or supplementation can potentially cure, alleviate or prevent many common health issues.
| Health Condition | Evidence | Details | More Info |
|---|---|---|---|
| Sleeplessness | A | Magnesium administration has been shown to improve sleep quality in those with type 1 and type 2 insomnia | |
| Headache | A | Magnesium has been found effective in reducing symptoms of migraine | |
| Constipation | B | Although few studies demonstrate effectiveness, magnesium is accepted as a standard treatment for constipation | |
| Anxiety | B | Research is limited but promising | 1 |
| Muscle Cramping | D | mixed evidence suggesting magnesium supplemention may yield a small improvement in leg cramping | |
| Joint Pain | C | Limited evidence of possible benefit | |
| Weight Loss | F | Studies have failed to find evidence linking magnesium intake to weight loss |
Magnesium Deficiency Test
Standard lab tests can help diagnose severe magnesium deficiency. Unfortunately, these tests, which measure blood levels of the mineral, often cannot detect milder deficiencies — That’s because under 1% of the body’s magnesium is carried in the bloodstream. 99% of magnesium is stored in bone and muscle tissue.
Determine whether you may be magnesium deficient in four easy steps:
-
Step 1: Review Your Diet
Your diet plays a key role in determining whether you may benefit by supplementing magnesium.
- Leafy green vegetables are a rich source of magnesium. Do you typically eat 5 or more servings of leafy green vegetables each week?
Yes No - Nuts and seeds are a rich source of magnesium. Do you typically eat 3 or more servings of nuts and/or seeds per week ?
Yes No - Food processing can reduce magnesium content of foods. Do you eat mostly whole, unprocessed foods?
Yes No - High intake of sugar can increase magnesium needs. Do you often indulge in sweet or sugary foods?
Yes No
- Leafy green vegetables are a rich source of magnesium. Do you typically eat 5 or more servings of leafy green vegetables each week?
-
Step 2: Consider Your Lifestyle
Certain features of your lifestyle may increase your need for magnesium.
- Exercise can result in loss of magnesium through perspiration. Do you exercise 3 or more times per week?
Yes No - Drinking soda, coffee and tea increases your need for magnesium. Do you drink Soda, Coffee, Tea all or most days of the week?
Yes No - Alcoholic beverages deplete your body’s supply of magnesium. Do you consume 5 or more alcoholic beverages most weeks?
Yes No - Stress depletes your body’s supply of magnesium. Are you often under stress at work or at home?
Yes No - High dietary intake of calcium may increase your need for magnesium. Are you currently supplementing calcium?
Yes No - The elderly and older adults typically get less magnesium through diet and may absorb magnesium less effectively. Are you 50 years of age or older?
Yes No - Diuretics and proton pump inhibitor drugs cause the body to deplete magnesium at faster rate. Consequently, people who are medicated with either class of drug are at greater risk for deficiency. Are you currently taking any diuretics or proton pump inhibitors?
Yes No
- Exercise can result in loss of magnesium through perspiration. Do you exercise 3 or more times per week?
-
Step 3: Check for Symptoms of Deficiency
Certain symptoms suggest that you may be magnesium deficiency.
- Do you have trouble falling and staying asleep?
Yes No - Do you experience frequent anxiety or suffer panic attacks?
Yes No - Do you experience heart palpitations?
Yes No - Do you have high blood pressure?
Yes No - Do you experience muscle or joint pain?
Yes No - Do you experience muscle spasms or muscle twitches?
Yes No - Do you frequently get headaches?
Yes No - Do you experience low blood sugar or frequent sugar cravings?
Yes No
- Do you have trouble falling and staying asleep?
-
Step 4: Determine Your Needs
Your Score:
- If your score is 3 or lower: you are unlikely to be magnesium deficient
- If your score is between 4 and 7: you are at risk of deficiency; consider improving your diet or supplementing
- If your score is 7 or higher: you are at high risk of deficiency; supplementation advised
Types of Magnesium Supplements
Oral Supplements
Most magnesium supplements are sold in tablet or capsule form. Oral magnesium supplements are convenient to administer and proven effective in correcting magnesium deficiency. Something to consider: some people find that oral magnesium supplements cause gastrointestinal discomfort and/or have unwanted laxative effects, particularly at high dosages.
“Transdermal” Supplements
Magnesium can be absorbed directly through the skin. Supplements that absorb through the skin are know as “transdermal” supplements. Magnesium sulfate, known as Epsom salt, can be added to your bath for a quick magnesium boost. Lotions and “oils,” which typically contain magnesium chloride, can be rubbed or sprayed onto the skin.
Magnesium applied to the skin bypasses the GI track, making this a great option for people with poor digestion or are sensitive to magnesium’s laxative effects. On the other hand, transdermal magnesium supplements are not as well researched as oral supplements. It’s not clear how much magnesium the body actually absorbs through the skin.
Forms of Magnesium
In nature, elemental magnesium is always attached to another compound. Magnesium can be found in many forms due to the wide variety of compounds that can accompany magnesium. Please note, the body can absorb some forms of magnesium more easily than others. Additionally, some types of magnesium have unique properties and uses. When choosing a magnesium supplement, consider these characteristics:
- Chelation
- Elemental magnesium can be attached to an inorganic compound, such as oxygen or carbon, forming an inorganic salt. Magnesium can also be attached to an organic compound, such as glycine (an amino acid) or vitamin C, forming a “chelate.” When supplementing orally, organic chelates are preferred as they are most easily digested and assimilated in this form.
- Solubility
- Some forms of magnesium dissolve more easily than others. More soluble forms of magnesium are better absorbed by the body and tend to cause fewer GI issues. High solubility is a desirable quality when choosing a magnesium supplement.
- Magnesium Content
- For a given weight or volume, some forms of magnesium contain a greater amount of elemental magnesium than others. Forms of magnesium with a higher content of elemental magnesium can be supplemented at smaller doses, and often at a lower cost.
- Unique Qualities
- In some cases, the compound attached to magnesium can have a unique effect on the body. For example, magnesium glycinate contains glycine (an amino acid), which is noted for its calming effects.
| Form | Use | Chelate? | % Mg | Solubility | Properties |
|---|---|---|---|---|---|
| Magnesium Oxide | Not Reccomended | No | 60% | Low | |
| Magnesium Pidolate | Not Reccomended | Yes | 12% | Medium | exitotoxic effects |
| Magnesium Citrate | Oral Supplement | Yes | 15% | Medium | |
| Magnesium Sulfate | Transdermal Supplement | No | 10% | High | High skin permeability; good for sprains |
| Magnesium Chloride | Transdermal Supplement | No | 12% | High | |
| Magnesium Glycinate | Oral Supplement | Yes | 10% | Medium | Calming properties |
| Magnesium Phosphate | Antacid and Laxative | No | 19% | Low | |
| Magnesium Malate | Oral Supplement | Yes | 15% | Medium | Helps alleviate fatigue |
| Magnesium Gluconate | Oral Supplement | Yes | 5% | Medium | |
| Magnesium Taurate | Oral Supplement | Yes | 10% | Medium | Beneficial for heart function |
| Magnesium-L-Threonate | Oral Supplement | Yes | 7% | Medium | Good for Memory/learning |
| Magnesium Orotate | Oral Supplement | Yes | 6% | Medium | Beneficial for heart function |
| Magnesium Lactate | Not Reccomended | Yes | 12% | Medium | |
| Magnesium Ascorbate | Oral Supplement | Yes | 7% | Medium | |
| Magnesium Oxalate | Not Reccomended | No | 6% | Low | |
| Magnesium Carbonate | Antacid and Laxative | No | 30% | Low | |
| Magnesium Aspartate | Not Reccomended | Yes | 10% | Medium | Exitotoxic effects |
| Magnesium Dihidroxide | Antacid and Laxative | No | 42% | High |
Finding the Best Magnesium Supplement
If you are considering purchasing a magnesium supplement for the first time, we recommend starting out with an oral supplement. Oral supplements are typically cheaper, easier to use on continued basis, and have a stronger record of proven effectiveness than transdermal supplements.
Of the 43 top-selling oral magnesium products reviewed by Supplement Specs, we most highly recommend the following two:
- Doctor’s Best High Absorption Magnesium Glycinate
Rated 4.5/5 based on 1,530 Amazon customer reviewsPrice: $14.61; in-depth review
- Life Extension Magnesium Citrate
Rated 4.5/5 based on 104 Amazon customer reviewsPrice: $6.41
If you prefer to supplement magnesium through the skin, below is a popular and well reviewed option:
- Life-flow Pure Magnesium Oil
Rated 4.5/5 based on 724 Amazon customer reviewsPrice: $7.29
Magnesium Supplement Buyer’s Guide
Finding the best magnesium product can be a challenge. We’ve done the hard work for you by reviewing and ranking 40 top selling magnesium supplements based on four key criteria:
- Form of Magnesium:
- Chelated forms of magnesium are strongly recommended for oral administration. Magnesium citrate is a popular option with proven effectiveness at an affordable price. Magnesium Glycinate is also a great option that is known to be gentler on the stomach than magnesium citrate. Other forms of chelated magnesium, such as magnesium L-Threonate, can be ideal for specific conditions or health goals.
- Price/Cost:
- Some magnesium products are much more expensive than others. To supplement 100% of the RDA for magnesium, it is possible to pay anywhere between $0.06 and over $2.00 per day. The cheapest options are typically low quality magnesium oxide products, but is no need to break the bank to obtain a high quality magnesium supplement. Quality Magnesium Glycinate and Citrate products are available for as little as $0.17/day.
- Product Purity:
- Laboratory analysis reveals many popular magnesium supplements are contaminated with arsenic and other undesirable compounds. If possible, go with a product that has been verified for purity by 3rd party testing.
- Preparation:
- Some people find that liquid/softgel magnesium preparations are easier on the stomach. Buffered preparations are claimed to improve absorption, thought this is not proven. Vegetarians should avoid tablet and non-vegetarian capsule as these typically contain gelatin and other animal products. For more info, check out our post outlining the differences between common forms of supplements.
| Supplement Name | Reccomended | Form | Price | Purity | Type |
|---|---|---|---|---|---|
| Doctors Best Mag, High Absorption | Yes | Glycinate | Medium | High | Tablet |
| LIfe Extenstion Mangesium Citrate | Yes | Citrate | Low | High | Veggie Capsule |
| Bulk Supplements Magnesium Citrate | Yes | Citrate | Low | High | Loose Powder |
| Metagenics Mag Glycinate | Yes | Glycinate | High | High | Tablet |
| Thorne Research Mag Citrate | Yes | Citrate | Medium | High | Veggie Capsule |
| LIfe Extenstion Neuro-Mag | Yes | L-Threonate | High | Unknown | Veggie Capsule |
| KAL Magnesium Taurate Plus | Yes | Taurate | Medium | Unknown | Tablet |
| Jigsaw Health Magnesium w/SRT | Yes | Malate | High | High | Tablets |
| Source Naturals Magnesium Malate | Yes | Malate | Low | Unknown | Tablet |
| KAL Magnesium Orotate | Yes | Orotate | High | Unknown | Tablet |
| Pure Encapsulations Mag Glycinate | Yes | Glycinate | High | High | Capsule |
| Flora Magnesium, Liquid Mineral | Yes | Gluconate, Citrate | High | Unknown | Liquid |
| Jarrow Formulas Mag Optimizer | No | Malate | Medium | Low | Tablet |
| TwinLab Magnesium Caps | No | Oxide | Low | Low | Capusle |
| Solaray Magnesium Glycinate | No | Glycinate | Medium | Low | Veggie Capsule |
| Solaray Biocitrate Magnesium | No | Citrate | Medium | Unknown | Veggie Capsule |
| Solgar Chelated Magnesium | No | Glycinate, Oxide | Medium | Unknown | Tablet |
| Bluebonnet Nutrition Chelated Mag | No | Glycinate, Oxide | Medium | High | Veggie Capsule |
| Natures Way Magnesium Complex | No | Citrate, Oxide | Low | Unknown | Capsule |
| Cardiovascular Research, Mg Taurate | No | Taurate | High | Low | Capsule |
| Source Naturals Magtein | No | L-Threonate | High | Unknown | Capsule |
| Carlson Labs Chelated Magnesium | No | Glycinate, Oxide | Medium | Unknown | Tablet |
| Healthy Origins Mag Chelate | No | Glycinate | Medium | Unknown | Loose Powder |
| Bluebonnet Nutrition Magnesium Citrate | No | Citrate | Medium | Unknown | Tablet |
| Eidon Mineral Magnesium, Liquid | No | Chloride | High | Unknown | Liquid |
| Alta Health Mangesium Chloride | No | Chloride | High | Unknown | Tablet |
| Now Foods Mag Bisglycinate Powder | No | Glycinate | Medium | Unknown | Loose Powder |
| Nutricology Mag Chloride Liquid | No | Chloride | Medium | Unknown | Liquid |
| Source Naturals Ultra-Mag | No | Citrate, Taurinate, Malate, Glycinate | Low | Unknown | Tablets |
| Bluebonnet Nutrition Magnesium Aspartate | No | Aspartate | Low | Unknown | Veggie Capsule |
| Now Foods Magnesium Malate | No | Malate | Low | Unknown | Tablet |
| Now Foods Mag Ascorbate | No | Ascorbate | Medium | Unknown | Loose Powder |
| Natural Factors Mag Citrate | No | Citrate | Medium | Unknown | Capsule |
| Now Foods Magnesium Caps | No | Oxide, Citrate, aspartate | Low | Unknown | Capsule |
| Solaray Magnesium Asporotate | No | Aspartate, Citrate, Orotate, Oxide | Low | Unknown | Capsule |
| MagOx Magnesium 400 | No | Oxide | Medium | High | Tablets |
| LIfe Extenstion Magnesium Caps | No | Oxide, Citrate, Glycinate | Low | High | Capsule |
| Nature Made Magnesium | No | Oxide | Low | Low | Softgel |
| KAL Magnesium Glycinate | No | Glycinate | Medium | Low | Tablet |
| Natural Vitality Natural Calm | No | Citrate | Medium | Low | Loose Powder |
| Solgar Magnesium Citrate | No | Citrate | Medium | Low | Tablet |
| Sundown Naturals Magnesium | No | Oxide | Low | Low | Capsule |
| Country Life Chelated Magnesium | No | Oxide | Low | Low | Tablet |
| Swanson Magnesium Complex | No | Oxide, Citrate, aspartate | Low | Low | Capsule |
| Now Foods Magnesium Citrate | No | Citrate | Medium | Low | Veggie Capsule |
| Dr. Mercola Magnesium L-Threonate | No | L-Threonate | High | Unknown | Veggie Capsule |
How to Supplement Magnesium
Thinking about supplementing magnesium but not sure how much to take or how often to dose? We answer this question and provide a safe and effective protocol to supplement magnesium this section.
DV Guidelines
The Institute of Medicine of the National Academies publishes guidelines for all major nutrients. These guidelines include:
- Recommended Dietary Allowance (RDA): The average daily dietary intake level of a nutrient needed to meet the requirements of nearly all healthy individuals.
- Upper Limit (UL): The highest level of daily intake of a specific nutrient likely to pose no risk of adverse health effects
The RDA for magnesium is between 400 and 420 milligrams per day for adult men and between 310 and 320 milligrams per day for adult women. The average North American adult gets roughly 100mg less than the RDA for magnesium through diet alone. Everyone should aim to get at least 100% of the RDA for magnesium, though certain health goals and conditions may call for a somewhat higher intake.
The UL for magnesium is 350 milligrams per day for all adults. Typically UL applies to all food and supplemental sources of a nutrient. However, the UL published for magnesium applies to intake from supplements only. That means you can eat as much magnesium as you want in food, but should watch your intake from supplements, which can cause gastrointestinal upset.
Recommended Protocol
If your scored 4 or higher on our magnesium deficiency test, or otherwise feel you could benefit by supplementing magnesium, we suggest the following protocol:
- Start out with a dose of 100 milligrams or less. It’s important to understand how your body responds to magnesium before considering a higher dose. A low dose may be all your body needs, and starting off too high can lead to stomach cramps and diarrhea.
- Take your magnesium supplement with a meal. This may improve the amount of magnesium body is able to absorb and lessen any possible GI side effects.
- If you feel you are still not getting enough magnesium, slowly increase your daily dose. If you are supplementing more than 200 milligrams per day, consider splitting your dose and taking magnesium at two different times during the day for better results. It is not recommended to supplement more than 350 milligrams per day.
- It takes between one and three months to replenish your body’s store of magnesium. After a few months, if you are still noticing signs of possible deficiency, consider talking to a doctor. It’s possible you are not properly absorbing or assimilating magnesium, or that your symptoms are unrelated to magnesium deficiency.
Overdose & Signs of Toxicity
The most common side effects of magnesium overdose are diarrhea and gastrointestinal upset. This occurs because excess, unabsorbed magnesium draws water into the colon and stimulates peristalsis – contraction of the bowel muscles. In addition, supplementing an excessive amount of magnesium (more than 350mg per day) on a long-term basis may strain the kidneys and can contribute to the formation of kidney disease.
Magnesium toxicity, also know as hypermagnesia, is the opposite of deficiency and occurs when the body’s magnesium levels are raised above a healthy range. Common signs and symptoms of toxicity include:
- Drop in blood pressure (hypotension)
- Fatigue and muscle weakness
- Confusion
- Abnormal heartbeat
Healthy individuals are not at risk for magnesium toxicity as magnesium is quickly eliminated through urine. However, people with weakened kidney function have a much higher risk of accumulating too much magnesium and should consult with a doctor before taking magnesium supplements or using laxatives containing magnesium.
Nutrient Interactions
Certain nutrients may either interfere with or support healthy magnesium levels.
Calcium
Magnesium is required to properly absorb and utilize calcium. Low blood levels of magnesium can directly contribute to calcium deficiency.
Vitamin D
Low Vitamin D status may contribute to magnesium deficiency by slightly reducing magnesium absorption. In turn, magnesium deficiency has also been shown to reduce the effectiveness of vitamin D in performing some of its roles.
Zinc
Ingesting large amounts of zinc through diet or by supplementing may interfere with absorption of of magnesium.
Protein
Getting enough protein in your diet (greater than 50 grams per day) can contribute to improved absorption and retention of magnesium.
Additional Resources
- Comprehensive Magnesium Overview from the National Institute of Health
- Digest of Latest Magnesium Research from Examine.com
- Lab Analysis of Popular Magnesium Supplements from Labdoor.com
- Good Food Sources of Magnesium by WorldsHealthiestFoods.com
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