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Magnesium Supplement Guide

July 25, 2016 By Chris Bartenstein Leave a Comment

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 Benefits
  • Magnesium Deficiency Test
  • Types of Magnesium Supplements
  • Finding the Best Magnesium Supplement
  • How to Supplement Magnesium
  • Overdose & Signs of Toxicity
  • Nutrient Interactions
  • Additional Resources

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 ConditionEvidenceDetailsMore Info
Sleeplessness AMagnesium administration has been shown to improve sleep quality in those with type 1 and type 2 insomnia
HeadacheAMagnesium has been found effective in reducing symptoms of migraine
ConstipationBAlthough few studies demonstrate effectiveness, magnesium is accepted as a standard treatment for constipation
AnxietyBResearch is limited but promising1
Muscle Cramping
Dmixed evidence suggesting magnesium supplemention may yield a small improvement in leg cramping
Joint PainCLimited evidence of possible benefit
Weight LossFStudies 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.

    1. 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
    2. 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
    3. Food processing can reduce magnesium content of foods. Do you eat mostly whole, unprocessed foods?
       Yes  No
    4. High intake of sugar can increase magnesium needs. Do you often indulge in sweet or sugary foods?
       Yes  No

  • Step 2: Consider Your Lifestyle

    Certain features of your lifestyle may increase your need for magnesium.

    1. Exercise can result in loss of magnesium through perspiration. Do you exercise 3 or more times per week?
       Yes  No
    2. 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
    3. Alcoholic beverages deplete your body’s supply of magnesium. Do you consume 5 or more alcoholic beverages most weeks?
       Yes  No
    4. Stress depletes your body’s supply of magnesium. Are you often under stress at work or at home?
       Yes  No
    5. High dietary intake of calcium may increase your need for magnesium. Are you currently supplementing calcium?
       Yes  No
    6. 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
    7. 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

  • Step 3: Check for Symptoms of Deficiency

    Certain symptoms suggest that you may be magnesium deficiency.

    1. Do you have trouble falling and staying asleep?
       Yes  No
    2. Do you experience frequent anxiety or suffer panic attacks?
       Yes  No
    3. Do you experience heart palpitations?
       Yes  No
    4. Do you have high blood pressure?
       Yes  No
    5. Do you experience muscle or joint pain?
       Yes  No
    6. Do you experience muscle spasms or muscle twitches?
       Yes  No
    7. Do you frequently get headaches?
       Yes  No
    8. Do you experience low blood sugar or frequent sugar cravings?
       Yes  No
  • 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 UseChelate?% MgSolubilityProperties
Magnesium OxideNot ReccomendedNo60%Low
Magnesium PidolateNot ReccomendedYes12%Mediumexitotoxic effects
Magnesium CitrateOral SupplementYes15%Medium
Magnesium SulfateTransdermal SupplementNo10%HighHigh skin permeability; good for sprains
Magnesium ChlorideTransdermal SupplementNo12%High
Magnesium GlycinateOral SupplementYes10%MediumCalming properties
Magnesium PhosphateAntacid and Laxative No19%Low
Magnesium MalateOral SupplementYes15%MediumHelps alleviate fatigue
Magnesium GluconateOral SupplementYes5%Medium
Magnesium TaurateOral SupplementYes10%MediumBeneficial for heart function
Magnesium-L-ThreonateOral SupplementYes7%MediumGood for Memory/learning
Magnesium OrotateOral SupplementYes6%MediumBeneficial for heart function
Magnesium LactateNot ReccomendedYes12%Medium
Magnesium AscorbateOral SupplementYes7%Medium
Magnesium OxalateNot ReccomendedNo6%Low
Magnesium CarbonateAntacid and LaxativeNo30%Low
Magnesium AspartateNot ReccomendedYes10%MediumExitotoxic effects
Magnesium DihidroxideAntacid and Laxative No42%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 reviews
      Price: $14.61; in-depth review

 

  • Life Extension Magnesium Citrate
    Rated 4.5/5 based on 104 Amazon customer reviews
    Price: $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 reviews
    Price: $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 NameReccomendedFormPricePurityType
Doctors Best Mag, High AbsorptionYesGlycinateMedium
HighTablet
LIfe Extenstion Mangesium CitrateYesCitrateLowHighVeggie Capsule
Bulk Supplements Magnesium CitrateYesCitrateLowHighLoose Powder
Metagenics Mag GlycinateYesGlycinateHighHighTablet
Thorne Research Mag CitrateYesCitrateMediumHighVeggie Capsule
LIfe Extenstion Neuro-MagYesL-ThreonateHighUnknownVeggie Capsule
KAL Magnesium Taurate PlusYesTaurateMediumUnknownTablet
Jigsaw Health Magnesium w/SRTYesMalateHighHighTablets
Source Naturals Magnesium MalateYesMalateLowUnknownTablet
KAL Magnesium OrotateYesOrotateHighUnknownTablet
Pure Encapsulations Mag GlycinateYesGlycinateHighHighCapsule
Flora Magnesium, Liquid Mineral YesGluconate, CitrateHighUnknownLiquid
Jarrow Formulas Mag OptimizerNoMalateMediumLowTablet
TwinLab Magnesium CapsNoOxideLowLowCapusle
Solaray Magnesium GlycinateNoGlycinateMediumLowVeggie Capsule
Solaray Biocitrate MagnesiumNoCitrateMediumUnknownVeggie Capsule
Solgar Chelated MagnesiumNoGlycinate, OxideMediumUnknownTablet
Bluebonnet Nutrition Chelated MagNoGlycinate, OxideMediumHighVeggie Capsule
Natures Way Magnesium ComplexNoCitrate, OxideLowUnknownCapsule
Cardiovascular Research, Mg TaurateNoTaurateHighLowCapsule
Source Naturals MagteinNoL-ThreonateHighUnknownCapsule
Carlson Labs Chelated MagnesiumNoGlycinate, OxideMediumUnknownTablet
Healthy Origins Mag ChelateNoGlycinateMediumUnknownLoose Powder
Bluebonnet Nutrition Magnesium CitrateNoCitrateMediumUnknownTablet
Eidon Mineral Magnesium, Liquid NoChlorideHighUnknownLiquid
Alta Health Mangesium ChlorideNoChlorideHighUnknownTablet
Now Foods Mag Bisglycinate PowderNoGlycinateMediumUnknownLoose Powder
Nutricology Mag Chloride LiquidNoChlorideMediumUnknownLiquid
Source Naturals Ultra-MagNoCitrate, Taurinate, Malate, GlycinateLowUnknownTablets
Bluebonnet Nutrition Magnesium AspartateNoAspartateLowUnknownVeggie Capsule
Now Foods Magnesium MalateNoMalateLowUnknownTablet
Now Foods Mag AscorbateNoAscorbateMediumUnknownLoose Powder
Natural Factors Mag CitrateNoCitrateMediumUnknownCapsule
Now Foods Magnesium CapsNoOxide, Citrate, aspartateLowUnknownCapsule
Solaray Magnesium AsporotateNoAspartate, Citrate, Orotate, OxideLowUnknownCapsule
MagOx Magnesium 400NoOxideMediumHighTablets
LIfe Extenstion Magnesium CapsNoOxide, Citrate, GlycinateLowHighCapsule
Nature Made MagnesiumNoOxideLowLowSoftgel
KAL Magnesium GlycinateNoGlycinateMediumLowTablet
Natural Vitality Natural CalmNoCitrateMediumLowLoose Powder
Solgar Magnesium CitrateNoCitrateMediumLowTablet
Sundown Naturals MagnesiumNoOxideLowLowCapsule
Country Life Chelated MagnesiumNoOxideLowLowTablet
Swanson Magnesium ComplexNoOxide, Citrate, aspartateLowLowCapsule
Now Foods Magnesium CitrateNoCitrateMediumLowVeggie Capsule
Dr. Mercola Magnesium L-ThreonateNoL-ThreonateHighUnknownVeggie 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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