Best Magnesium Supplements You Should Consider

magnesium supplements

In this article, we’ll discuss the best Magnesium supplements – both natural and artificial. We also discuss its importance, deficiency, pros, and overdose.

Overview

Magnesium is the fourth most abundant mineral found in the human body. Adequate amounts of the mineral are found in a healthy diet. It is vital in maintaining muscular and nervous health, while it also supports a large number of bodily functions. However, a significant portion of the population does not get the required amounts of magnesium.

Why Is Magnesium Important?

Magnesium plays a role in many bodily functions such as:

  • Conversion of food to energy
  • Formation of proteins from amino acids
  • Repair and maintenance of genetic material
  • Locomotion and muscle movements
  • Regulation of neurotransmitters in the nervous system
  • Conduction in the heart

Magnesium Deficiency

Also known as hypomagnesemia, magnesium deficiency often goes unnoticed. The common symptoms of this condition are:

  • Cramping of muscles
  • Twitches and tremors
  • Mental disorders – high levels of deficiency lead to apathy and promotes anxiety disorders
  • Weaker bones
  • Extreme fatigue, both mental and physical
  • Muscle weakness or myasthenia
  • Increased blood pressure
  • Erratic heartbeat

Low magnesium levels do not show symptoms immediately. In the long run, magnesium deficiency can lead to:

  • High blood pressure
  • Heart diseases
  • Osteoporosis
  • Type 2 diabetes

High levels of magnesium deficiency might be a result of other underlying disorders.

  • Individuals with kidney damage show a concerning deficiency of magnesium.
  • Diseases that affect the digestive system like Crohn’s disease also results in magnesium deficiency.
  • Problems related to the parathyroid gland show signs of low levels of magnesium.
  • People on medication for diabetes and cancer face magnesium deficiency as a side effect.
  • The elderly and serious alcoholics also suffer from low magnesium levels in their bodies due to impaired body systems.

Best Magnesium Supplements

Usually, the required amount of magnesium is found in a well-balanced diet. In case of deficiency, it can be supplemented either through natural sources or via artificial supplements.

Natural Sources Of Magnesium

Much of the food consumed daily is packed with minerals. Often there is no need to look for additional supplements for magnesium. A few natural sources of magnesium are:

  • Legumes
  • Whole grains
  • Avocados
  • Cooked quinoa
  • Vegetables, especially broccoli and leafy vegetables
  • Pumpkin seeds
  • Almonds
  • Cashews
  • Salmon
  • Mackerel
  • Dairy products
  • Meats
  • Popcorn
  • Dark chocolate
  • Water, especially hard water since it contains a lot of minerals

Artificial Sources Of Magnesium

There are many artificial magnesium supplements but one should watch the recommended allowance while consuming these additional minerals. Males can have an average of 400 mg a day while females can take in 310 mg. Expecting women and children have different dietary allowances.

Artificial supplements are often advised to soothe anxiety, sleep disorders, muscle cramps, and constipation. There are only a select few forms of magnesium that should be consumed. They are the oxide, chloride, sulfate, and citrate forms of the mineral. They vary in terms of uses and absorbability.

  • BioEmblem Triple Magnesium Complex has been rated as the best magnesium supplement of the year. It contains magnesium – citrate, malate, and glycinate and aids in soothing migraines, anxiety, and muscle cramps. It is vegan and gluten-free. It does not contain preservatives and fillers. Also, BioEmblem Triple Magnesium Complex comes in capsule form and is hassle-free to consume.
  • Thorne Magnesium Bisglycinate Powder is the most popular magnesium supplement in powder form of the year. It is free of added sugars, thickeners, and artificial flavors and colors. It has been described as being highly absorbable and digestible.
  • NOW Foods Liquid Magnesium with Trace Minerals is a highly recommended liquid supplement. It is free of added sugars and artificial ingredients.
  • Douglas Laboratories Magnesium Oxide is a supplement optimized for combating migraines. It has magnesium oxide which helps fight acid reflux and indigestion. This supplement does pose the side effect of diarrhea.
  • MegaFood Magnesium is a vegan and gluten-free option that helps in relaxing muscle cramps. Even though the reviews do not vouch for its 100% effectiveness, it certainly is worth a try. It has been quality tested and tested to be free from over 125 common herbicides and pesticides used in such supplements.
  • Pure Encapsulations Magnesium Liquid is a fruit-flavored liquid supplement that is free of artificial sweeteners and colors. It has liquid magnesium citrate and is a gluten-free option. It is particularly effective in resolving constipation.

Choosing A Magnesium Supplement

Consult with a dietician before choosing a supplement. Make sure to consider the magnesium intake from your daily diet as well before taking supplements. Be sure to research well on various kinds of magnesium, their digestibility, and absorbability to avoid side effects. Avoid products with artificial ingredients, coloring, and flavoring. Ensure the brand you choose has undergone quality testing.

Specific people should refrain from taking magnesium supplements, especially people on certain drugs like diuretics, heart medicines, and antibiotics. These supplements may interact maliciously with the above-said drugs and affect the muscles, reduce the effectiveness of antibiotics, and dangerously decrease the blood pressure.

Pros Of Magnesium Supplements

  • Magnesium aids millions of biochemical and enzymatic functions in the human body. It is essential for communication in the nervous system, cell repair and maintenance, and much more.
  • It is also said to improve sleep.
  • It boosts the energy conversion in the body, leading to increased stamina.
  • Since it plays a critical role in nervous system functions, it is said to have effects in dealing with depression.
  • It helps fight against type 2 diabetes. It does not affect the blood sugar directly but it does reduce insulin resistance.
  • Magnesium is said to lower blood pressure in patients with high blood pressure.
  • High-magnesium levels have been reported to be successful in reducing inflammation. Whereas, low levels of magnesium might lead to chronic inflammation.
  • It was found that magnesium helps stave off migraines. People deficient are more likely to report instances of migraine than individuals with normal levels of the mineral.
  • Magnesium is said to improve menstrual cramps and other symptoms of PMS.
  • It can play the role of a laxative in the case of constipation. Magnesium is often used to clear out the bowels before medical procedures.
  • Magnesium has always been an effective remedy for indigestion and heartburn. It is an integral component of Milk of Magnesia.
  • There is evidence pointing towards the effectiveness of administering magnesium during pregnancy to prevent cerebral palsy in an infant.

Overdosing On Magnesium

Though it is relatively hard to face a situation of hypermagnesemia since the kidneys get rid of excess minerals, it is possible for people with disorders of kidney, heart, and intestines. Symptoms of magnesium overdose include:

  • Lethargy
  • Nausea
  • Vomiting
  • Diarrhea
  • Low blood pressure
  • Difficulty in breathing
  • Cardiac arrest

Vomiting and diarrhea are the most overlooked symptoms because magnesium is a key component in laxatives and antacids.

Conclusion

Magnesium is found aplenty in a person’s diet. If the dietary requirements are not met, both natural and artificial supplements can be used. Check with a doctor or pharmacist before starting the consumption of artificial supplements.

Comments

Leave a Reply