The best magnesium supplements in 2023

What is Magnesium?

Magnesium is considered one of the 16 essential minerals vital for proper endocrine system function, required for energy production, regulates cholesterol, as well as aldosterone. It also plays an important role for proper function of the pituitary gland. This important gland is situated at the base of your brain and it’s usually called “the master gland” which help regulating all hormones in the body.

One of magnesium’s most important roles is as a facilitator of healthy enzyme function and aids bone development. Magnesium is also required for the proper function of nerves, muscles and to improve sleep quality. In the stomach, magnesium helps neutralize stomach acid and passages stools through the intestine.

Low magnesium levels are linked to diseases like osteoporosis, clogged arteries, high blood pressure and even cancer. Getting enough magnesium may help to prevent or treat chronic diseases like Alzheimer’s, type 2 diabetes, migraine headaches and cardiac arrest. Several studies demonstrated that most heart attack victims are deficient in magnesium.

This essential mineral has been demonstrated effective in relieving symptoms of both mild-to-moderate anxiety and depression. Magnesium also plays an important role during the menopause period.

The body does not produce magnesium. So, its important to incorporate it through a healthy nutrition. Some Magnesium rich foods are found in seeds, nuts, dark leafy vegetables, whole grains, legumes, meat, coffee and dark chocolate. Foods that are high in fiber are commonly high in magnesium.

Early indications of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium shortage worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms may occur.

Magnesium deficiency is common in people with chronic alcoholism and people that suffer from gastrointestinal problems.

The recommended daily allowance (RDA) for magnesium for adults is 310–420 mg depending on age and gender.
Too much magnesium from food does not carry a health risk in healthy individuals because the kidneys usually eliminate the excess amounts in the urine. However, high doses of magnesium from dietary supplements or medications often result in bloating, diarrhea, upset stomach, nausea, vomiting.

Very large doses of magnesium could result in low blood pressure, irregular heartbeat, mental confusion, changes to breathing, coma, and even death.

Which type of Magnesium supplement is better to take?

Many types of magnesium supplements are available and not all magnesium supplements are created equal. It’s important to consider the absorption rate of supplements before making a purchase.

There are several types or magnesium the most common are:

• Magnesium citrate found naturally in citrus fruit and must popular known to treat constipation, widely used for laxatives, muscle relaxation and calmness.
• Magnesium oxide used as antacid to relieve heartburn or indigestion.
• Magnesium sulfate (or Epsom salts) also used as muscle relax and detox.
• Magnesium gluconate used to improve energy metabolism and to treat heart conditions.
• Magnesium hydroxide also known as milk of magnesia used as laxative and antacids.
• Magnesium glycinate helps control blood sugar levels in people with diabetes, relieve anxiety, promotes better sleep and has calming effects, it’s also widely sold as a dietary supplement to reduce premenstrual cramps.
• Magnesium chloride is a type of salt extracted from brine or sea waters. This type is recognized by many medical professionals as the “Master Magnesium Compound” used as nutritional supplement but widely found in the form of oil for body spray. Transdermal magnesium is the best form to absorb by people that have trouble with digestion and have low tolerance to oral magnesium.

Based on a research magnesium oil is more effective and better absorbed than oral supplements, below are some of the best recommendation to get started

1. Horbaach Magnesium Oil Spray 8 oz (100% Pure Premium Grade) | Muscle and Joint Relief

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2. Ancient Minerals Magnesium Oil Spray Ultra with MSM – a Pure Zechstein Topical Magnesium Chloride Supplement with The Added Benefits of OptiMSM (4oz)

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3. Pure Naturals Lutein, 20 mg, 240 Softgels Pure Magnesium Oil Spray – Big 12 fl oz (Lasts 9 Months) – 100% Natural, USP Grade = No Unhealthy Trace Minerals – From an Ancient Underground Permian Seabed in USA – Free Ebook Included3. Pure Naturals Lutein, 20 mg, 240 Softgels