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Thorne Research Magnesium Bisglycinate Powder wins our top spot because of its high quality and limited ingredient list. It’s also a great option if you dislike swallowing pills or prefer the option of blending your supplements into a food or beverage. Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women. Despite the role of magnesium in maintaining health, much of the U.S. population has historically not consumed adequate amounts of magnesium… Magnesium is an essential element that is crucial to hundreds of physiologic processes in humans. Not surprisingly, inadequate intake of magnesium has been linked to various adverse health outcomes, including the development of cardiovascular disease, hypertension, diabetes mellitus, and headaches. Furthermore, magnesium is important in bone growth and may play a role in athletic performance.” 2 Magnesium Gel will undoubtedly be your go-to-product for discomforts such as cramping, joint stiffness and muscle tension. Using a transdermal delivery, which means through the skin, is the most effective form of magnesium delivery. This means the effects can be felt faster and directed to where they are needed the most. Without magnesium, our bodies become less flexible over time and its deficiency is linked with a few other health problems such as migraines, anxiety, depression and extreme fatigue. Make yourself a BetterYou, use this superior magnesium absorption gel as a topical treatment. Most people who take magnesium supplements don’t experience side effects, but magnesium can cause gut-related issues such as diarrhea, nausea, and vomiting, especially when used in large doses ( 2).
MegaFood’s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as quality-verified and certified non-GMO, vegan, and gluten-free. A 6-week randomized controlled trial including participants with depression found that 500 mg of magnesium daily alleviated depressive and anxiety symptoms in as little as 2 weeks ( 14). Experts such as Dr. Carolyn Dean, M.D. and naturopathic doctor, hail topical magnesium as an “exciting addition to the magnesium family” due to its universal ease of use and the high bioavailability of its dominant mineral magnesium chloride. She writes: Another 6-week study among 126 people with mild or moderate depression observed that those who took 248 mg per day of magnesium alongside their normal treatment reported a significant improvement in depression symptoms ( 15).
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Magnesium chloride: may help relieve digestive complaints like constipation and heartburn and can help replenish magnesium levels in the body The mineral supplement may be unsafe for people who take certain diuretics, heart medications, or antibiotics ( 1). Ong JJY, et al. (2018). Migraine treatment: Current acute medications and their potential mechanisms of action.
Kappeler D, et al. (2017). Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study.Research supports magnesium oxide for helping constipation, but there is limited research on the effectiveness of magnesium citrate, sulfite, and hydroxide in the management of chronic constipation.
When shopping for a magnesium supplement, it’s important to consider the form of magnesium, dosage, and product quality. Form of magnesium If you can’t get enough magnesium through your diet and if it’s safe for you to do so, you may want to take a supplement. How much should you take?
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Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body. Which is better magnesium citrate or magnesium glycinate?
BetterYou Zechstein Inside magnesium has been naturally purified over 250 million years and is free from man-made pollutants and heavy metals.
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In a review of 25 studies, people with or at risk for type 2 diabetes who took 250–600 mg of magnesium per day for up to 24 weeks experienced significant reductions in fasting and postmeal blood sugar levels compared with the placebo group ( 17).
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