7 Best Magnesium Supplements 2021, According to Health Experts – Prevention.com

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When it comes to minerals your body needs, magnesium is at the top of the list. Its essential for muscle and nerve function, blood glucose regulation, and a healthy heart. Theres even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes.

Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy, says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. Therefore, imbalances in magnesium can even lead to problems with energy production.

Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys, says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.

You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice.

Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement, Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.

If youre experiencing any of these symptoms, its a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If youre short on magnesium and want to start taking a supplement, consult with your doctor first.

If you and your doctor agree that youd benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually dont sneak in anywhere near enough magnesium, she notes, so if youre deficient, youd need a separate supplement.

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements youre taking. For example, magnesium competes with other minerals like calcium and zinc for absorption so you need to find the best ratio, says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice youre making more trips to the bathroom after supplementing.

Now that you know what to keep in mind, check out the following magnesium supplements, which all feature stomach-friendly, highly-absorbable forms of the mineral.

90 Veggie Capsules

Want to keep your memory sharp?These vegan magnesium L-threonate capsulesmay do just that, says Gray.Itssaid to have superior absorption getting through the blood-brain barrier because it is able to transport magnesium ions across lipid membranes, including those of brain cells,she explains.Pop one in the morning and two at night tosupport brain health and functioning.

90 Vegetarian Capsules

Available as a tropical drink mix if pills arent your thing, these magnesium L-threonate capsules can also help boost your brain.Since this type of magnesium is easily absorbed into the cerebrospinal fluid that flows around the brain and spinal cord, it might help with brain clarity, memory, and brain plasticity, which can allow you to pick up new skills easier.

90 Capsules

$15.00

Gray is a fan of thishighly-absorbable, budget-friendly option. This supplement isa mix of magnesium citrate and dimagnesium malate thatmay improve fatigue and muscle soreness.One capsule once to three times daily will cover your bases.

240 Tablets

$39.40

Another Gray-approved option, this magnesium glycinate supplement may offer a calming effect due to the glycine. It also earns top marks for reducing PMS symptoms and keeping bones strong, making this one of the best magnesium supplements for women. Take one to four per day, depending on your doctors recommendations.

180 Capsules

$37.10

Thismagnesium glycinate supplementis great for women with PMS, and it may offer acellular energy boost and metabolic support. The recommended dosage is one to four pills per dayask your doctor what would be best for you.

120 Capsules

$19.99

Youll score vitamin D3, zinc, and magnesium (citrate, glycinate and malate) in this multipurpose supplement thats suggested dose is two per day.You may notice a better mood, less fatigue and a stronger immune system after taking it consistently.

120 Capsules

$31.50

Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It isabsorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate.Take two of the vegetable capsules per day to reap the most benefits.

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7 Best Magnesium Supplements 2021, According to Health Experts - Prevention.com