Best Supplements For Low Magnesium 2025 (Review & Guide)

What Causes Low Magnesium | Benefits | Types | Who Should Take It | Diet/Food | Popular Products | FAQ | Warnings And Side Effects | Disclaimer

Magnesium is a necessary mineral that’s essential in numerous bodily capabilities, together with regulating muscle and nerve operate, 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. If you happen to’re battling low magnesium ranges, you could wish to think about taking a complement to spice up your consumption. (1)

However with so many choices accessible, it may be difficult to find out which of them are one of the best in 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 more in-depth take a look at the highest merchandise available on the market, what to search for when selecting a complement, and easy methods to use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody trying to assist your general well being, we’ve bought you coated with our complete evaluation of one of the best dietary supplements for low magnesium.

What Causes Low Magnesium?

• Insufficient dietary consumption: Many individuals don’t eat 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 intrude with the absorption of magnesium and different vitamins. (1,2)

• Drugs: Sure drugs, akin to diuretics, proton pump inhibitors, and antibiotics, can intrude with magnesium absorption or improve the quantity excreted from the physique. (1,2)

• Alcohol consumption: As a result of alcohol can intrude 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)

• Power well being situations: Sure persistent well being situations, akin to diabetes and kidney illness, can improve the danger of magnesium deficiency. (1,2)

It’s necessary to notice that some folks could also be at increased threat of magnesium deficiency than others, akin to these with gastrointestinal problems, older adults, and sure persistent well being situations. If you happen to’re involved about your magnesium ranges, it’s finest to seek the advice of your healthcare supplier to find out the underlying trigger and applicable remedy.

Magnesium Advantages:

Magnesium is a necessary mineral that’s essential in numerous bodily capabilities. In truth, it’s concerned in over 300 enzymatic reactions within the physique, together with protein synthesis, muscle and nerve operate, coronary heart well being, and bone well being. (3,4,5)

Listed here are a few of the advantages of magnesium:

• Helps bone well being†
• Regulates muscle and nerve operate†
• Improves coronary heart well being†
• Reduces irritation†
• Improves sleep high quality†
• Helps psychological well being†

Total, magnesium is a crucial mineral that’s important for general well being and wellness. 

Sorts Of Magnesium Dietary supplements:

1. Magnesium Citrate
2. Magnesium Oxide
3. Magnesium Glycinate
4. Magnesium Chloride
5. Magnesium Sulfate
6. Magnesium Malate
7. Magnesium Lactate
8. 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 preferred alternative for addressing low magnesium ranges. Along with selling general well being and wellness, magnesium citrate is steadily used to deal with constipation by softening stools and selling bowel actions. It’s necessary to notice that magnesium citrate has a pure laxative impact, which may result in gastrointestinal unintended effects. Taking magnesium citrate with meals is usually really useful to cut back the danger of those unintended effects. (6,7)

Magnesium Oxide:

Magnesium oxide is a magnesium complement that varieties 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. Nevertheless, it could nonetheless be useful for the short-term reduction of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide may 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 resulting from its decrease bioavailability. (8,9)

Magnesium Glycinate:

Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that varieties when magnesium binds to the amino acid glycine. This mix might help to extend the absorption of magnesium within the physique and reduce the chance of gastrointestinal unintended effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked alternative for these trying to enhance sleep high quality, promote leisure, and tackle low magnesium ranges. It is because magnesium is essential in regulating neurotransmitters that have an effect on these capabilities. This type is mostly well-tolerated resulting from its excessive bioavailability and low threat of inflicting gastrointestinal unintended effects, even at increased doses. (10,11)

Magnesium Chloride:

Combining magnesium with chloride ions leads to a extremely absorbable type of magnesium salt that has versatile purposes, magnesium chloride. The physique absorbs this sort of magnesium effectively, making it a superb possibility for addressing low magnesium ranges. Magnesium chloride can be steadily 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 varieties, together with crystals, granules, and powders. Individuals usually use magnesium sulfate topically as a soaking resolution for its enjoyable and soothing results. These results embody decreasing muscle soreness and joint ache and enhancing pores and skin situations akin to eczema and psoriasis.  Nevertheless, 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 alternative to handle low magnesium ranges, however it additionally has extra advantages. For instance, malic acid is thought for its skill to cut back muscle ache and fatigue, making Magnesium Malate a preferred alternative for athletes and people with fibromyalgia. Moreover, Magnesium Malate might assist general vitality 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 awesome choice to deal with low magnesium ranges and helps cardiovascular well being and vitality manufacturing. Moreover, this type of magnesium might assist enhance muscle operate and cut back muscle cramps. Magnesium lactate is mostly well-tolerated and has a low threat of inflicting gastrointestinal unintended effects. (16)

Magnesium L-Threonate:

Magnesium L-Threonate, or Magtein, is a singular type of magnesium particularly designed to reinforce magnesium’s skill 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 that will improve magnesium absorption within the mind. Magnesium L-Threonate is thought for its cognitive advantages, significantly its skill to enhance reminiscence and studying. Moreover, research recommend magnesium L-Threonate supplementation can improve mind magnesium ranges, enhancing synaptic plasticity and neuroplasticity. Consequently, this could improve studying, reminiscence, and cognitive operate, doubtlessly decreasing the danger of cognitive decline and Alzheimer’s illness. (17)

Along with its cognitive advantages, magnesium L-Threonate may have the potential to deal with situations akin to nervousness, melancholy, and sleep problems. Whereas extra analysis is required to know its results absolutely, some research recommend that magnesium L-Threonate supplementation might assist enhance temper and cut back signs of tension and melancholy. (17)

Who Ought to Take It:

Magnesium dietary supplements can profit a wide range of people, significantly these with magnesium deficiencies or situations that may have an effect on magnesium absorption. This contains people with gastrointestinal problems, sort 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 operate and may support muscle restoration and leisure.

Signs of Magnesium Deficiency:

Signs of magnesium deficiency can fluctuate and should not at all times be obvious. Nevertheless, some frequent indicators of low magnesium ranges embody:(17)

1. Muscle cramps and spasms†
2. Fatigue and weak spot†
3. Nausea and vomiting†
4. Lack of urge for food†
5. Complications and migraines†
6. Numbness or tingling within the limbs†
7. Irregular heartbeat†
8. Anxiousness and melancholy†
9. Hypertension†

If you’re experiencing any of those signs or suspect you could have a magnesium deficiency, it’s necessary to speak to your healthcare supplier. They might help you establish if it’s worthwhile to complement with magnesium and suggest one of the best type and dosage.

Dosage Suggestions:

It’s necessary to notice that these are basic 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 interact in common vigorous train. Listed here are the present really useful dietary allowances (RDAs): (18)

Food plan/Meals Sources:

Along with magnesium dietary supplements, incorporating magnesium-rich meals into your eating regimen will be a superb 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, complete grains, and legumes are all glorious sources of magnesium. Moreover, dairy merchandise like milk, yogurt, and cheese can present vital magnesium. For many who desire fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)

In style Merchandise:

Allmax ZMX2 is a complement that mixes zinc, magnesium, and vitamin B6. This complement is in style for supporting athletic efficiency and restoration, as zinc and magnesium play necessary roles in muscle operate and restoration. Zinc is concerned in protein synthesis, important for constructing and repairing muscle tissue, whereas magnesium helps regulate muscle contractions and cut back muscle fatigue. Vitamin B6 can be necessary for protein synthesis and might help cut back irritation. Moreover, this complement might assist immune operate, promote wholesome sleep, assist testosterone, and enhance temper. This complement may profit people who interact in intense bodily exercise or have bother sleeping, as magnesium and zinc are necessary for muscle restoration and leisure. (19, 20, 21, 22,23)

How To Take Allmax ZMX2:

The producers suggest that males take three capsules and girls take two capsules, ideally on an empty abdomen, 30-60 minutes earlier than bedtime.

Allmax ZMX2 Overview By N/A: “MY GO TO NIGHT TIME TEST BOOSTER ALLMAX THE BEST HIGH DOSE SCIENCE BACKED INGREDIENTS PERFECTION SUPPLEMENT”

Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for general well being and wellness. Calcium and vitamin D3 assist bone well being, whereas magnesium and zinc play a task in numerous metabolic processes, akin to immune operate and vitality manufacturing. Vitamin B6 is necessary for mind operate and the manufacturing of hormones, whereas copper and boron are important micronutrients that assist bone, joint, and connective tissue well being. Total, this complement might profit people trying to assist 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 day by day, ideally with a meal.

Kirkland Calcium Citrate Magnesium and Zinc Overview By Jessica: “On my second bottle, love this formulation!! All I would like in a single serving”

SuperHuman Hydration is a complement designed to assist hydration and electrolyte stability within the physique. Its key components embody calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by means of sweat throughout bodily exercise or sizzling climate. The addition of Aquamin, a mineral-rich marine algae, may assist replenish necessary hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii might present extra well being advantages, though right here, they might enhance the bioavailability of the opposite components.† Total, SuperHuman Hydration could also be a useful complement for athletes or people who interact in strenuous bodily exercise or stay in sizzling climates and wish 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 Overview By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as effectively.”

Swanson Hormone Necessities is a complement designed to assist ladies’s hormone well being. It incorporates 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 might help assist wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract might help alleviate signs related to PMS and menopause, akin to temper swings and sizzling flashes. The Black Cohosh Extract and SoyLife® Soy Germ Complicated may assist hormone stability. This complement might profit ladies who’re experiencing hormonal imbalances or on the lookout for pure assist for his or her hormonal well being. (27, 28, 29)

How To Take Swanson Hormone Necessities:

The producers suggest taking one (1) capsule thrice day by day with meals and water.

Swanson Hormone Necessities Overview 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 every thing. 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 energy. It accommodates a mixture of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.

Vitamin D3 is necessary 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 energy, whereas zinc and manganese are essential for forming bone tissue. Silicon, from horsetail extract, performs a task in synthesizing collagen, a key element 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 useful for people susceptible to creating osteoporosis or trying to assist bone density and energy as they age. ( 25, 30,31,32,33)

How To Take Bone Restore Elite:

The producers suggest taking 4 (4) capsules day by day or as a healthcare practitioner recommends.

Bone Restore Elite Overview By Andrea: “As a 68-year-old, I actually wish 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 accommodates numerous components that assist adrenal gland operate and general well being. Zinc, magnesium glycinate, and Korean ginseng are identified to assist wholesome adrenal operate, whereas bovine adrenal gland extract offers key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE might help enhance cognitive operate and cut back stress, whereas glycyrrhetinic acid has been proven to assist enhance adrenal fatigue. Lastly, huperzine A is a pure compound that may improve cognitive operate and reminiscence. Collectively, these components make Blackstone Labs Adrenal Care a sensible choice for these trying to assist 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 day by day. Don’t exceed 4 (4) tablets day by day. End your complete contents of the bottle over thirty (30) days.

Adrenal Care Overview By Brandon: “My vitality ranges are method increased and I’m even sleeping higher since taking this. Extremely suggest.”

NOW Meals Candida Assist is a dietary complement designed to assist a wholesome stability of intestinal microflora. The formulation options components like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, historically used to advertise a wholesome digestive system and assist the physique’s pure defenses in opposition to yeast overgrowth. Moreover, the complement contains Magnesium, which performs a task in a number of physiological processes, together with vitality metabolism and protein synthesis, and biotin, which is important for wholesome pores and skin, hair, and nails. Collectively, these components make NOW Meals Candida Assist a sensible choice for these trying to preserve 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 day by day with meals.

Candida Assist Overview By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I not have points.”

FAQ:

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