Finest Dietary supplements For Low Magnesium 2023 (Assessment & Information)
What Causes Low Magnesium | Benefits | Types | Who Should Take It | Diet/Food | Popular Products | FAQ | Warnings And Side Effects | Disclaimer
Magnesium is an important mineral that’s essential in numerous bodily capabilities, together with regulating muscle and nerve perform, sustaining a wholesome coronary heart rhythm, and supporting bone well being. Sadly, many individuals don’t get sufficient magnesium from their diets, and low magnesium ranges can result in numerous well being points. Should you’re battling low magnesium ranges, you might need to take into account taking a complement to spice up your consumption. (1)
However with so many choices obtainable, it may be difficult to find out which of them are one of the best to your wants. That’s why we’ve created this information that will help you navigate the world of magnesium dietary supplements. We’ll take a better take a look at the highest merchandise available on the market, what to search for when selecting a complement, and how you can use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody seeking to help your general well being, we’ve acquired you coated with our complete evaluation of one of the best dietary supplements for low magnesium.
What Causes Low Magnesium?
A number of components can contribute to low magnesium ranges within the physique. The commonest causes embody the next:
- Insufficient dietary consumption: Many individuals don’t devour sufficient magnesium-rich meals, which may result in a deficiency over time. (1,2)
- Gastrointestinal problems: Situations that have an effect on the digestive system, akin to celiac illness, Crohn’s illness, and inflammatory bowel illness (IBD), can intervene with the absorption of magnesium and different vitamins. (1,2)
- Drugs: Sure drugs, akin to diuretics, proton pump inhibitors, and antibiotics, can intervene with magnesium absorption or improve the quantity excreted from the physique. (1,2)
- Alcohol consumption: As a result of alcohol can intervene with the absorption of magnesium within the intestines, it might trigger low ranges of the mineral. Moreover, heavy ingesting can even improve the urinary excretion of the mineral. (1,2)
- Continual well being circumstances: Sure continual well being circumstances, akin to diabetes and kidney illness, can improve the chance of magnesium deficiency. (1,2)
It’s vital to notice that some folks could also be at increased danger of magnesium deficiency than others, akin to these with gastrointestinal problems, older adults, and sure continual well being circumstances. Should you’re involved about your magnesium ranges, it’s greatest to seek the advice of your healthcare supplier to find out the underlying trigger and applicable remedy.
Magnesium Advantages:
Magnesium is an important mineral that’s essential in numerous bodily capabilities. In reality, it’s concerned in over 300 enzymatic reactions within the physique, together with protein synthesis, muscle and nerve perform, coronary heart well being, and bone well being. (3,4,5)
Listed below are among the advantages of magnesium:
- Helps bone well being†
- Regulates muscle and nerve perform†
- Improves coronary heart well being†
- Reduces irritation†
- Improves sleep high quality†
- Helps psychological well being†
General magnesium is an important mineral that’s important for general well being and wellness.
Sorts Of Magnesium Dietary supplements:
Magnesium dietary supplements are a kind of dietary complement that may be taken orally to extend magnesium consumption. They arrive in numerous types, together with capsules, tablets, powders, and liquids. When selecting a magnesium complement, it’s vital to contemplate the kind of magnesium used, the dosage, and any potential interactions with different drugs or dietary supplements.
There are a number of forms of magnesium dietary supplements, together with:
- Magnesium Citrate
- Magnesium Oxide
- Magnesium Glycinate
- Magnesium Chloride
- Magnesium Sulfate
- Magnesium Malate
- Magnesium Lactate
- Magnesium L-Threonate
Magnesium Citrate:
Magnesium citrate is a extremely bioavailable type of magnesium created by combining magnesium with citric acid. The physique simply absorbs this type of magnesium, making it a well-liked selection for addressing low magnesium ranges. Along with selling general well being and wellness, magnesium citrate is regularly used to deal with constipation by softening stools and selling bowel actions. It’s vital to notice that magnesium citrate has a pure laxative impact, which may result in gastrointestinal unwanted effects. Taking magnesium citrate with meals is commonly advisable to cut back the chance of those unwanted effects. (6,7)
Magnesium Oxide:
Magnesium oxide is a magnesium complement that types when magnesium combines with oxygen. This type of magnesium has a comparatively low bioavailability in comparison with different magnesium dietary supplements. As a result of the physique absorbs it poorly, it’s not frequent to make use of it for addressing low magnesium ranges. Nonetheless, it will probably nonetheless be useful for the short-term aid of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide may additionally be used to deal with and forestall migraines. People with extreme magnesium deficiencies or these requiring fast absorption might not discover magnesium oxide to be your best option as a result of its decrease bioavailability. (8,9)
Magnesium Glycinate:
Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that types when magnesium binds to the amino acid glycine. This mix can assist to extend the absorption of magnesium within the physique and reduce the chance of gastrointestinal unwanted effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked selection for these seeking to enhance sleep high quality, promote leisure, and deal with low magnesium ranges. It is because magnesium is essential in regulating neurotransmitters that have an effect on these capabilities. This manner is usually well-tolerated as a result of its excessive bioavailability and low danger of inflicting gastrointestinal unwanted effects, even at increased doses. (10,11)
Magnesium Chloride:
Combining magnesium with chloride ions ends in a extremely absorbable type of magnesium salt that has versatile functions, magnesium chloride. The physique absorbs this sort of magnesium properly, making it a wonderful choice for addressing low magnesium ranges. Magnesium chloride can be regularly used to deal with digestive points akin to constipation. As well as, it may be utilized topically as an ointment to appease sore muscle mass and promote leisure. (8,12)
Magnesium Sulfate:
Magnesium sulfate, or Epsom salt, is a magnesium complement that gives extra therapeutic advantages. Producers produce it by combining magnesium with sulfur and oxygen, and it is available in numerous types, together with crystals, granules, and powders. Individuals typically use magnesium sulfate topically as a soaking resolution for its stress-free and soothing results. These results embody decreasing muscle soreness and joint ache and bettering pores and skin circumstances akin to eczema and psoriasis. Nonetheless, little or no proof helps these makes use of. (13)
Magnesium Malate:
Magnesium Malate is a magnesium complement that mixes magnesium with malic acid, a naturally occurring compound in fruits like apples. This type of magnesium is extremely bioavailable, making it a standard selection to deal with low magnesium ranges, nevertheless it additionally has extra advantages. For instance, malic acid is thought for its capability to cut back muscle ache and fatigue, making Magnesium Malate a well-liked selection for athletes and people with fibromyalgia. Moreover, Magnesium Malate might help general power manufacturing and enhance psychological readability. (14,15)
Magnesium Lactate:
Magnesium lactate is created by combining magnesium with lactic acid. As a result of this type of magnesium is extremely bioavailable, it’s an important choice to deal with low magnesium ranges and helps cardiovascular well being and power manufacturing. Moreover, this type of magnesium might assist enhance muscle perform and scale back muscle cramps. Magnesium lactate is usually well-tolerated and has a low danger of inflicting gastrointestinal unwanted effects. (16)
Magnesium L-Threonate:
Magnesium L-Threonate, or Magtein, is a novel type of magnesium particularly designed to reinforce magnesium’s capability to cross the blood-brain barrier and penetrate cell membranes within the mind. This type of magnesium is a mixture of magnesium and L-threonate, a vitamin C metabolite which will improve magnesium absorption within the mind. Magnesium L-Threonate is thought for its cognitive advantages, significantly its capability to enhance reminiscence and studying. Moreover, research recommend magnesium L-Threonate supplementation can improve mind magnesium ranges, bettering synaptic plasticity and neuroplasticity. Consequently, this will improve studying, reminiscence, and cognitive perform, doubtlessly decreasing the chance of cognitive decline and Alzheimer’s illness. (17)
Along with its cognitive advantages, magnesium L-Threonate may additionally have the potential to deal with circumstances akin to nervousness, despair, and sleep problems. Whereas extra analysis is required to grasp its results absolutely, some research recommend that magnesium L-Threonate supplementation might assist enhance temper and scale back signs of hysteria and despair. (17)
Who Ought to Take It:
Magnesium dietary supplements can profit a wide range of people, significantly these with magnesium deficiencies or circumstances that may have an effect on magnesium absorption. This consists of people with gastrointestinal problems, kind 2 diabetes, alcoholism, and people taking sure drugs akin to diuretics or proton pump inhibitors. (1,2)
Moreover, athletes and people participating in high-intensity bodily exercise might profit from magnesium supplementation. It is because magnesium is concerned in muscle and nerve perform and might support muscle restoration and leisure.
Signs of Magnesium Deficiency:
Signs of magnesium deficiency can fluctuate and will not at all times be obvious. Nonetheless, some frequent indicators of low magnesium ranges embody:(17)
- Muscle cramps and spasms†
- Fatigue and weak spot†
- Nausea and vomiting†
- Lack of urge for food†
- Complications and migraines†
- Numbness or tingling within the limbs†
- Irregular heartbeat†
- Nervousness and despair†
- Hypertension†
In case you are experiencing any of those signs or suspect you’ll have a magnesium deficiency, it’s vital to speak to your healthcare supplier. They can assist you establish if you’ll want to complement with magnesium and suggest one of the best type and dosage.
Dosage Suggestions:
It’s vital to notice that these are common suggestions and that particular person magnesium wants might fluctuate based mostly on age, gender, and well being standing. Moreover, magnesium necessities could also be increased for people who have interaction in common vigorous train. Listed below are the present advisable dietary allowances (RDAs): (18)
| Individuals | RDA |
|---|---|
| Males 14–18 years | 410 mg |
| Females 14–18 years | 360 mg |
| Males 19–50 years | 400-420 mg |
| Females 19–50 years | 310-320 mg |
| Pregnant | 350-360 mg |
| Breast-Feeding | 310-320 mg |
Eating regimen/Meals Sources:
Along with magnesium dietary supplements, incorporating magnesium-rich meals into your weight loss plan will be a wonderful technique to make sure you get sufficient of the mineral. Thankfully, loads of meals are naturally excessive on this important mineral. For instance, darkish leafy greens, nuts and seeds, entire grains, and legumes are all glorious sources of magnesium. Moreover, dairy merchandise like milk, yogurt, and cheese can present vital magnesium. For many who favor fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)
Widespread Merchandise:
On this part, we’ll take a better take a look at some in style dietary supplements that function magnesium!
Optimum Nutrition Zinc Magnesium Aspartate is a supplement that combines zinc, magnesium, and vitamin B6. This supplement is popular for supporting athletic performance and recovery, as zinc and magnesium play important roles in muscle function and recovery. Zinc is involved in protein synthesis, essential for building and repairing muscle tissue, while magnesium helps regulate muscle contractions and reduce muscle fatigue. Vitamin B6 is also important for protein synthesis and can help reduce inflammation. Additionally, this supplement may support immune function, promote healthy sleep, support testosterone, and improve mood. This supplement may also benefit individuals who engage in intense physical activity or have trouble sleeping, as magnesium and zinc are important for muscle recovery and relaxation. (19, 20, 21, 22,23)
How To Take Optimum Vitamin Zinc Magnesium Aspartate:
The producers suggest the next:
Males: Take three (3) capsules earlier than mattress, ideally on an empty abdomen.
Ladies: Take two (2) capsules earlier than mattress, ideally on an empty abdomen.
Optimum Vitamin Zinc Magnesium Aspartate Assessment By Andy: “I used to be battling low testosterone and magnesium the final time I had blood work accomplished. However I needed to stay with a pure manner to enhance it so I attempted this. For the final couple of months, I’ve been utilizing it persistently and my most up-to-date lab outcomes present check and Mg ranges are up. I might suggest.”
Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for general well being and wellness. Calcium and vitamin D3 help bone well being, whereas magnesium and zinc play a job in numerous metabolic processes, akin to immune perform and power manufacturing. Vitamin B6 is vital for mind perform and the manufacturing of hormones, whereas copper and boron are important micronutrients that help bone, joint, and connective tissue well being. General, this complement might profit people seeking to help their general well being and well-being, particularly for bone and immune well being. (19, 20, 21, 24, 25)
How To Take Kirkland Calcium Citrate Magnesium and Zinc:
The producers suggest taking two (2) tablets every day, ideally with a meal.
Kirkland Calcium Citrate Magnesium and Zinc Assessment By Jessica: “On my second bottle, love this method!! All I want in a single serving”
SuperHuman Hydration is a complement designed to help hydration and electrolyte stability within the physique. Its key elements embody calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by way of sweat throughout bodily exercise or scorching climate. The addition of Aquamin, a mineral-rich marine algae, may additionally assist replenish vital hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii might present extra well being advantages, though right here, they could enhance the bioavailability of the opposite elements.† General, SuperHuman Hydration could also be a useful complement for athletes or people who have interaction in strenuous bodily exercise or stay in scorching climates and want to keep up optimum hydration and electrolyte ranges. (26)
How To Take SuperHuman Hydration:
The producers suggest mixing one (1) scoop with 12-14 oz of water (modify for style desire). Take a couple of times per day.
SuperHuman Hydration Assessment By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as properly.”
Swanson Hormone Necessities is a complement designed to help ladies’s hormone well being. It includes a mix of nutritional vitamins, minerals, and natural extracts that work collectively to assist regulate hormones and promote stability. The vitamin B6 and magnesium on this complement can assist help wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract can assist alleviate signs related to PMS and menopause, akin to temper swings and scorching flashes. The Black Cohosh Extract and SoyLife® Soy Germ Complicated may additionally help hormone stability. This complement might profit ladies who’re experiencing hormonal imbalances or in search of pure help for his or her hormonal well being. (27, 28, 29)
How To Take Swanson Hormone Necessities:
The producers suggest taking one (1) capsule 3 times every day with meals and water.
Swanson Hormone Necessities Assessment By LSTexas: “It helped regulate my intervals and stability my hormones. I’m not menopause age but, however have at all times had irregular intervals and unbalanced hormone ranges which effected all the pieces. I used to take a product from Natrol however they stop making it. I used to be so Glad when I discovered this product.”
Life Extension Bone Restore Elite is a complement for bone well being and power. It comprises a mixture of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.
Vitamin D3 is vital for calcium absorption and bone well being, whereas Vitamin K2 helps to activate proteins concerned in bone mineralization. Calcium and magnesium are important minerals that contribute to bone power, whereas zinc and manganese are obligatory for forming bone tissue. Silicon, from horsetail extract, performs a job in synthesizing collagen, a key part of bone tissue. Lastly, boron helps to enhance the metabolism of calcium, magnesium, and Vitamin D. Collectively, these vitamins assist promote optimum bone well being and could also be significantly helpful for people susceptible to growing osteoporosis or seeking to help bone density and power as they age. ( 25, 30,31,32,33)
How To Take Bone Restore Elite:
The producers suggest taking 4 (4) capsules every day or as a healthcare practitioner recommends.
Bone Restore Elite Assessment By Andrea: “As a 68-year-old, I actually need to keep away from having weak bones. After taking this for some time, my bones (and hips!) are feeling higher.”
Blackstone Labs Adrenal Care is a complement that comprises numerous elements that help adrenal gland perform and general well being. Zinc, magnesium glycinate, and Korean ginseng are recognized to help wholesome adrenal perform, whereas bovine adrenal gland extract supplies key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE can assist enhance cognitive perform and scale back stress, whereas glycyrrhetinic acid has been proven to assist enhance adrenal fatigue. Lastly, huperzine A is a pure compound that may improve cognitive perform and reminiscence. Collectively, these elements make Blackstone Labs Adrenal Care a good selection for these seeking to help their adrenal well being and handle stress ranges. (34,35,36, 37,38,39,40)
How To Take Adrenal Care:
The producers suggest taking two (2) tablets twice every day. Don’t exceed 4 (4) tablets every day. End the whole contents of the bottle over thirty (30) days.
Adrenal Care Assessment By Brandon: “My power ranges are manner increased and I’m even sleeping higher since taking this. Extremely suggest.”
NOW Meals Candida Assist is a dietary complement designed to help a wholesome stability of intestinal microflora. The method options elements like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, historically used to advertise a wholesome digestive system and help the physique’s pure defenses towards yeast overgrowth. Moreover, the complement consists of Magnesium, which performs a job in a number of physiological processes, together with power metabolism and protein synthesis, and biotin, which is important for wholesome pores and skin, hair, and nails. Collectively, these elements make NOW Meals Candida Assist a good selection for these seeking to keep a wholesome intestine flora stability and forestall yeast overgrowth. (41,42,43,44,45)
How To Take Candida Assist:
The producers suggest taking two (2) capsules every day with meals.
Candida Assist Assessment By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I now not have points.”
FAQ:
Listed below are some regularly requested questions on low magnesium and magnesium dietary supplements:
Are There Aspect Results From Magnesium Dietary supplements? |
|---|
| Though magnesium dietary supplements are typically secure, they will trigger some unwanted effects. For instance, the commonest unwanted effects embody diarrhea, nausea, and abdomen cramps. Nonetheless, these unwanted effects are normally gentle and go away as soon as the physique adjusts to the complement.† |
Magnesium For Complications/Migraines? |
| A number of research recommend that magnesium supplementation can scale back the frequency and severity of complications and migraines in some folks. As a result of migraines are regularly linked to low magnesium ranges, magnesium dietary supplements might assist to forestall migraines and alleviate the signs of an ongoing migraine assault.† |
Does It Assist Weight Loss? |
| Though magnesium is concerned in numerous metabolic processes, akin to glucose metabolism and insulin signaling, research haven’t proven a constant impact on weight reduction. Nonetheless, magnesium might not directly contribute to weight reduction by bettering insulin sensitivity, which in flip can assist regulate blood sugar ranges and scale back the chance of growing kind 2 diabetes. Furthermore, magnesium can promote leisure and scale back stress, which can support in stopping overeating or emotional consuming.† |
Will Magnesium Assist With Sleep? |
| Sure! Magnesium performs a job in regulating neurotransmitters concerned within the sleep-wake cycle, akin to GABA and melatonin. The place GABA is an inhibitory neurotransmitter that may support in calming the nervous system whereas selling leisure. Moreover, melatonin is a hormone that regulates sleep-wake cycles.† |
What To Take With It? |
| Some dietary supplements and vitamins can improve magnesium absorption or work synergistically with it regardless of magnesium being taken independently. Examples embody vitamin D, calcium, zinc, and vitamin B6.† |
Can Magnesium Dietary supplements Decrease Blood Strain? |
| Sure, magnesium dietary supplements might assist decrease blood stress in some people. Magnesium regulates blood stress by stress-free the blood vessels, and analysis means that magnesium supplementation might assist scale back blood stress in folks with hypertension or prehypertension. Nonetheless, it’s vital to notice that magnesium supplementation shouldn’t be thought of a alternative for prescribed blood stress drugs. People with hypertension ought to at all times seek the advice of their healthcare supplier earlier than taking dietary supplements or altering their medicine routine.† |
Wrapping Up!
Lastly, this marks the top of our publish on Low Magnesium and Magnesium Dietary supplements. Thanks for studying! And as at all times, if there was one thing that wasn’t clear, one other query you might need, or when you’ve got one other concept for a weblog, E mail Us!
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Warnings And Aspect Results:
For adults solely. Seek the advice of a doctor if pregnant/nursing, taking medicine, or having a medical situation. Preserve out of attain of kids.
Disclaimer:
†Please be aware the intention of the knowledge offered is for reference solely. Moreover, we’re by no means offering medical recommendation or instruction. As a substitute, the knowledge offered on this information/weblog makes use of anecdotal info and obtainable research/evaluations. Whereas we goal to keep up and show correct info, we will’t assure it represents the newest product formulation or info. Subsequently, please go to the producer’s web site when you’ve got any issues. Additionally, the knowledge above doesn’t symbolize our views right here at Similar Day Dietary supplements. As a substitute, these are the producers’ and customers’ views and knowledge. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise goal to not diagnose, deal with, treatment, or stop illness or sickness.
