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People who are pregnant or breastfeeding: During pregnancy and lactation, a person's magnesium needs increase to support not only themself, but their growing baby. If a new or pregnant parent is not meeting their magnesium needs from diet and a prenatal vitamin, it may be beneficial to speak to a healthcare provider about adding a magnesium supplement. Ingredients: We note exactly what ingredients are in a magnesium supplement. We then compare this to your recommended daily value so you can decipher if you’ll get enough magnesium from these supplements.
Pure Encapsulations tests all raw materials for identity, potency, contaminants, and heavy metals. They utilize third-party laboratories and are NSF-registered as a facility. In addition to the rigorous testing, this magnesium glycinate is certified gluten-free, non-GMO and vegan. Each capsule contains 120 milligrams, providing nearly one-third of the RDA for magnesium for most adults. Ong JJY, et al. (2018). Migraine treatment: Current acute medications and their potential mechanisms of action. Magnesium malate: helps improve magnesium levels in the body and may be useful in treating fibromyalgia While we might naturally turn to a magnesium supplement in pill form, McGregor says that for recreational athletes, she would tend to recommend a spray or a skin-absorbed supplement (such as body butters, oils or flakes) first and foremost. This is because magnesium is well-absorbed through the skin. A post-run magnesium bath is a great way to help soothe both muscles and mind too. While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium.MegaFood is a Certified B Corporation — a legal designation verified by B Lab, a nonprofit organization. The designation is given to companies that meet rigorous standards for accountability, transparency, and social and environmental performance. Each serving of Magnositol PM (3.7g) contains 200 mg of magnesium as bisglycinate chelate, which is highly bioavailable and provides 48% of your DV. The supplement also contains 1g inositol. This ingredient is often referred to as vitamin B8, although it’s not actually a vitamin at all, but a type of sugar that provides structure to your cells, and helps to balance chemicals in your brain associated with mood. Uberti F, Morsanuto V, Ruga S, Galla R, Farghali M, Notte F, Bozzo C, Magnani C, Nardone A, Molinari C. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020; 12(2):573. Noah L, et al. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial.
Veronese N, et al. (2021). Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: A systematic review and meta-analysis of double-blind randomized controlled trials. Magnesium (as TRAACS® Magnesium Bisglycinate Chelate Taste Free)† 200 mg, Citric Acid, Monk Fruit concentrate (fruit) (Siraitia grosvenorii). The body naturally produces the amino acid acetyl-L-carnitine, which contributes to energy production. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.We also consulted with experts Ella Soderholm, RN, MNT and Ann Ming Yeh, MD.
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It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. 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. The compound magnesium bisglycinate is also called magnesium glycinate; however, because it has two glycine molecules attached, it is more accurately called “bisglycinate” (bis = two). The bisglycinate form has superior absorption because of increased solubility.* 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.
Proton pump inhibitors (PPI): The Food and Drug Administration (FDA) advises healthcare providers to measure the serum magnesium level in any patient on long-term PPI treatment as PPIs have been known to cause low levels of serum magnesium. years: 420 milligrams (males), 320 milligrams (females), 360 milligrams (pregnancy), 320 milligrams (lactation)Araújo CAL, et al. (2020). Oral magnesium supplementation for leg cramps in pregnancy-An observational controlled trial. Pure Encapsulations Magnesium tops our list because it is from a trusted, third-party-tested brand and contains a preferable form of magnesium. Magnesium glycinate typically has increased tolerability and absorption because the magnesium is bound to the amino acid glycine. This makes magnesium in a chelated form, which can get absorbed better in the intestine. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. While some research exists for the various types of magnesium, most still required more in-depth research.
Magnesium oxide: This type is generally less bioavailable, so isn’t used to reverse a deficiency. It is more commonly used to treat digestive issues and heartburn.
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If you are taking magnesium to treat a diagnosed deficiency, doses of 250-600 mg are often recommended. However, if you’re not treating a deficiency, limit your intake to no more than 350 mg from supplements (the tolerable upper intake level). Shopping for a magnesium supplement can be overwhelming. Not only can a magnesium supplement come in a tablet, capsule, cream, or powder, but that same supplement can come in a variety of different forms. Different magnesium forms include magnesium glycinate, citrate, threonate, malate, and chloride. Magnesium citrate: This is a highly bioavailable form (which is just a fancy way of saying it's absorbed well by the body). For healthy adults, the body is able to excrete excess magnesium from food; however, over-supplementation of magnesium can lead to negative side effects, including diarrhea. Additionally, there are certain populations that may be more susceptible to the adverse effects of excess magnesium supplementation, including:
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