Magnesium is the 4th most common mineral in the human body and is involved in some of the most important elements of the body, from how our muscles perform, bone maintenance, to blood sugar management and blood pressure. Whilst readily available in many forms of food (vegetables, wheat, grains, seeds etc…), for differing reasons, many struggle to get the recommended daily intake and deficiency is a common modern health concern.
Fortunately, many good quality and proven supplements now exist to help those that need support to increase their levels of magnesium and the benefits that brings. We have compiled a list of 5 we believe should be considered for a variety of reasons, so we are confident one of them will fit your circumstances and needs.
MAGSUPPS® Triple Magnesium Complex
Taking the #1 spot as the UK’s best magnesium supplement is the potent triple magnesium complex from MAGSUPPS, a leading UK-based manufacturer of magnesium supplements.
This high-strength, high-absorption formula is designed to maxmimise magnesium levels in the body with it’s cleverly formulated combination of magnesium glycinate, malate and citrate.
MAGSUPPS uses only pure, non-buffered magnesium ingredients, meaning their formula isn’t diluted with cheaper, less-absorbable magnesium types like magnesium oxide.
As a cofactor in over 300 enzyme reactions, magnesium, especially magnesium malate and citrate promotes the reduction of tiredness & fatigue through the metabolism of nutrients for cellular energy production.
Magnesium also supports mind and body relaxation, especially in the form of magnesium glycinate, it is an essential nutrient for proper muscle, nerve and psychological function.
MAGSUPPS offers a 120-day money back guarantee and all their products are backed by 3rd party lab test to ensure quality, potency and purity. MAGSUPPS has also been featured on various other publications including ReadersDigest and Wales247.
Buy it now on Amazon.
Best Immune Magnesium Glycinate
For this magnesium supplement, Best Immune have chosen to use magnesium glycinate, recognised for its high bioavailability, which aids good absorption and utilisation around the whole body. magnesium glycinate is made up of both magnesium and the amino acid glycine.
This form of magnesium is highly absorbable, giving it an edge over many other, cheaper forms of magnesium. It may also provide support for a natural state of calmness and help to improve sleep.
The capsules have been designed to enable rapid release, giving as little digestive impact as possible. They have packed the magnesium levels into the capsules meaning that no more than 1-2 capsules are needed per day, which are very easy to swallow.
BetterYou Magnesium Oil Body Spray
BetterYou has pulled together a unique combination of magnesium and essential oils that are designed to improve sleep, aid relaxation and promote a sense of wellbeing. By applying the magnesium directly to the skin, it is aiding the absorption of this vital mineral, with magnesium oil being the most absorbable method of gaining the mineral.
They have combined the magnesium with some essential oils like grape seed, which has skin smoothing properties (as well as improving absorption) and Bergamot, Clary Sage and Chamomile, which help with muscle relaxation and have an overall calming effect.
A unique element to the magnesium oil itself is the source of the magnesium, taken from mines in Northern Holland, that are over 250 million years old. Their location means, unlike salt sources from open seas, they are completely uncontaminated by industry or man-made pollutants.
The bottle can deliver up to 800 sprays and just 10 sprays are estimated to deliver 155mg that is absorbed directly through the skin. They suggest a minimum of 5-10 sprays, morning and evening, to keep you at recommended levels.
It is also doing its best for the environment, using only plant-based plastics and both the bottle and the spray are completely recyclable in normal household recycling bins.
BioCare Magnesium Malate
BioCare offers Vegetable Capsules (vegicaps) that contain a complex of magnesium and malic acid, aimed in particular at supporting those looking to improve energy and muscle function. Malic acid has been included because it plays a crucial role in the Kerb’s cycle (the energy cycle) in the body and is known to be an excellent mineral transporter, perfect for ensuring the magnesium is absorbed into the body.
Magnesium Malate is especially useful for sportspeople of all levels that are looking for help with lactic acid balance during workouts. Malic acid itself can be found naturally in fruits as well as many vegetables.
It is recommended to take 1 vegicaps, three times a day. These three vegicaps will deliver 720mg of Malic acid and 117mg of Magnesium.
Many reviewers comment on how easy they are to consume and can be ideal for those that are citrus intolerant.
Tom Oliver Nutritional Magnesium
Tom Oliver nutrition offers a magnesium vegetable capsule that puts a strong emphasis on the benefit of magnesium for the heart. Their Magnesium Taurate is designed to deliver a high-quality source of magnesium.
They use taurine because of the many benefits it has in connection with the heart and cardiovascular system.
- It helps to conserve calcium and potassium in the heart muscle
- Helps maintain their solubility because it interacts with cholesterol and bile salts
- It is the most prevalent amino acid in heart tissue
The tablet is also valued by athletes and those looking to boost their energy levels, the ideal kickstart for anyone flagging. It will soothe tired limbs, aid with relaxation and help with your electrolyte balance as well.
The capsule itself is small, easy to consume and convenient to take, with 1 per day being the recommendation. It is suitable for vegans and is free from milk, lactose, gluten or wheat. The bottle is made from glass and can be recycled.
Each capsule contains 400mg of Taurine and 200mg of Magnesium.
FAQs
Before you decide to take magnesium supplements it’s important to all the facts, so we have pulled together this useful guide of typical questions people ask about magnesium supplements.
Which type of magnesium supplement should I take?
As magnesium supplements come in many different formats, it is often hard to understand which one to take. Examples of magnesium forms that are good for absorption would be – magnesium citrate; magnesium lactate; magnesium aspartate; magnesium chloride; magnesium malate; magnesium taurate.
The delivery mechanism rarely makes a difference (pills, capsules, powders or liquids) so you should select the one you are most comfortable with. The absorption will depend on choosing one of the forms mentioned above but also on an individual’s personal traits, like genes and their levels of deficiency. A health professional may be able to advise on the best form for you.
How much should I take?
The recommended dosage of magnesium supplements is 200-400 mg per day, with most authorities suggesting that anything below 350 mg will have no noticeable digest side effects. The exact amount that’s best is based on the individual, where factors like gender and age are very important.
If you have a very high deficiency it is possible to increase your intake but this shouldn’t be done without checking first with a healthcare professional.
What is a high magnesium diet?
A healthy diet that is high in magnesium would include foods like nuts (Cashews, Almonds, Peanuts), grains (Wheat, Oats), seeds (Pumpkin seeds, Chia seeds); leafy vegetables (Kale, Spinach, Broccoli), Legumes (Lentils, Beans), milk, yoghurts, dark chocolate, avocados and cereals.
What are the risks of taking magnesium supplements?
Whilst generally a very safe supplement, if you do have any significant health conditions you should contact your health provider before taking them. For example, a mineral supplement of this nature shouldn’t be considered if you are taking heart medications.
They are designed for people with a magnesium deficiency but if you already have high, natural levels of magnesium then supplements can increase your levels too much and cause mild discomforts like diarrhoea and nausea.
What are the main benefits of magnesium supplements?
Magnesium supplements may help with any of the following
- May help reduce blood pressure. Some studies have should that by taking magnesium supplements, you can reduce high blood pressure
- Can help when suffering at night. Low magnesium levels can lead to people struggling to get to sleep at night or not being able to remain asleep for very long. There is evidence to show that by taking magnesium supplements, people are able to get to sleep faster and maintain a good sleep for longer
- May help with blood sugar management. As magnesium plays a pivotal role in insulin and glucose metabolism, studies have been conducted to look at the effects supplements can have. Results have shown that taking supplements over an extended period (around 4 months) has a positive effect on insulin sensitivity and blood sugar management
- Can help with exercise. In the resting phase, it helps increase sugar in the muscles and dissipate lactate
- Magnesium is closely associated with bone strength and can help prevent chronic bone problems
Why are magnesium supplements needed?
For years the levels of magnesium for many have been below the recommended levels, for example, one study in the UK claimed the UK diet only delivered 60% of the RDA of magnesium. These deficiencies are for several reasons.
- Processed foods deplete the level of magnesium they contain. 80% of magnesium is lost when wheat is refined into white flour. When vegetables are boiled magnesium is leached out of the vegetables, but the same happens when they are transported around the world or sit on supermarket shelves for days at a time
- The soil used to farm many of today’s foods has been depleted of magnesium due to mass farming, plus fertiliser is high in calcium but low in magnesium
- Fizzy drinks and sweeteners like aspartame bind with magnesium molecules and the body then wastes the magnesium it has
- Excessive use of alcohol can affect magnesium levels
