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2018's 10 Best
Magnesium Supplements

Magnesium is the fourth-most important mineral in the body that organizes roughly 600 cellular developments. In other words, each and every cell requires this mineral to ensure that your body remains healthy.

What are some of magnesium’s functions? To start, magnesium plays a facilitating role in food-energy conversion, DNA reparation, and insulin management. Researchers have repeatedly linked magnesium to relieving muscle inflammation, diabetic symptoms, depression, and insomnia.

Clearly, this mighty mineral plays a critical role in your body and daily performance, whether eating, working out, or sleeping. Yet researchers have found that many Americans aren’t meeting their daily magnesium intake requirements. When your body falls short of magnesium, you are at risk of chronically experiencing a host of issues that may literally keep you up at night.

Despite working out and consuming your leafy greens, you may be experiencing critical health swings that leave you wondering what else you could be doing differently. One negative health issue often evolves into another seemingly unrelated health issue. Jump to Our 10 Best Magnesium Supplement List


Signs of Magnesium Deficiency


Multiple studies have found that 50-75% of Americans are insufficiently meeting their magnesium recommended daily values. Women are recommended to consume 310-320 milligrams of magnesium per day, and men are recommended to consume 400-420 milligrams per day after age 18.

Foods with the highest magnesium concentrations include almonds, pumpkin seeds, dark chocolate, peanuts, and popcorn. But what happens when you don’t remember to take your daily allotment of peanuts and pumpkin seeds? Your body’s needs remain the same—magnesium is a key player in many critical health and performance functions. When you don’t consume enough of this mineral, your health and performance tend to decline in significantly noticeable ways.

Common signs of magnesium deficiency include:

  • Muscle fatigue
  • Muscle cramps/twitches/tremors
  • Weak bones prone to injury
  • Anxiety
  • Depression
  • Insomnia
  • High blood pressure
  • Insulin resistance
  • Asthma
  • Irregular heartbeat

If you are experiencing any of these symptoms, even after a solid workout and nutritious meal, then we recommend reading further. We’ll share with you the benefits of magnesium supplements, how to add them to your routine, and their potential side effects.


Benefits of Magnesium


REDUCED MUSCLE FATIGUE AND PAIN

When you’ve worked out and are feeling sore, there’s likely a lactic acid buildup. This buildup can take days to diffuse away and may leave you feeling less motivated to work out at best and feeling painfully aware of your muscles at worst. A study found that exercise tends to build up lactic acid and requires an additional 10-20% intake in daily values to minimize this uncomfortable acid. At a cellular level, magnesium shuttles blood sugar into your muscles and escorts lactic acid out.

Another study that tested athletic triathlon performance after four weeks of optimal magnesium intake recorded faster running, cycling, and swimming times. These participants also experienced reduced insulin and stress levels.

DECREASED INFLAMMATION

Inadequate magnesium levels predispose you to chronic muscle inflammation. Over time, inflammation evolves into a host of other health concerns, like accelerated aging, insulin resistance/obesity, and osteoporosis. Magnesium has been shown to significantly reduce inflammatory C-Reaction Protein (CRP) levels among children, older adults, overweight adults, and prediabetic adults.





MIGRAINE REDUCTION

Migraines are considered by the scientific community to be an anomaly of sorts. Their exact cause is unknown, and the only conclusion officially drawn by neuroscientists is that the greater the brain’s chemical imbalance, the more likely the person will suffer from migraines. While a lack of official causation leaves doubts as to solutions for this chronic health issue, studies have linked magnesium’s benefits with encouraging results.

Migraines, commonly endured over a person’s lifetime, can cause a severe throbbing pain in the head and are sometimes accompanied by muscle tingling and/or sensitivity to light and sound. If you suffer from migraines, you may battle the decision to either leave the house or stay home. You may not be able to leave your bed because your thoughts are scrambled.

Multiple studies have linked low magnesium levels to migraines. An encouraging study found that consuming a single gram of magnesium can reduce the total migraine attack time. The recommended dietary allowance (RDA) to reduce the effects of migraines is 500 to 600 milligrams per day.

REDUCTION OF INSOMNIA

Insomnia typically occurs when the body is under abnormal stress, whether from a late workout or meal or from emotional excitability. When your body experiences a heightened state of stress over a period of time, chronic insomnia can drive your physical and mental health downhill. What happens next can be any combination of family, school, and work degradation. Thus, researchers consistently name sleep, or lack thereof, as the ultimate health and illness driver.

Magnesium improves sleep quality at the nervous system level. The mineral behaves like a gatekeeper, blocking what scientists term “excitable” molecules from successfully binding to neurons. In this way, a heightened excitability, or insomniac, state is inhibited.

One study observed that magnesium deficiency in mice resulted in light and restless sleeping patterns. Another study, this time with older human participants, found that a 500-milligram dose before bed resulted in improved sleep quality. The RDA to improve insomnia is 300 to 500 milligrams per day.

ALLEVIATE DEPRESSION

Anxiety and depression have been linked to an imbalanced nervous system. At a basic level, the system’s neurons are in a chronic state of heightened excitability, and this heightened state negatively affects your mood. Similar to magnesium’s effect on an imbalanced nervous system with insomniacs, this mineral has also been linked to improving the effects of mood disorders.

Anxiety, depression, and thought-scatter have been linked with low magnesium levels. One study found improved anxiety scores when magnesium was paired with an antidepressant. According to the study, magnesium enhanced the antidepressant’s efficacy in blocking overly stimulated neurons. The RDA to improve depression symptoms is 300 to 450 milligrams per day. Jump to Our 10 Best Magnesium Supplement List

INSULIN RESISTANCE

Insulin resistance occurs when your body’s muscle and liver cells inadequately absorb sugar from the bloodstream. Insulin acts as a sugar shuttle, driving those sugar molecules to their respective absorption channels like your muscle and liver cells. When insulin is blocked (“resistance”), sugar builds up in a manner similar to a traffic jam and causes a blood sugar imbalance. Chronic insulin resistance is a primary driver of metabolic syndromes, thyroid disorders, and type 2 diabetes.

When the body’s insulin stores build up, magnesium is leaked through urination. When this happens, your body is driven further into chemical imbalance. However, research has linked magnesium supplementation to improved insulin absorption and blood sugar levels. The RDA to improve insulin resistance is 2000 to 2500 milligrams per day.

DIABETIC HELP

Diabetes is closely related to how your body manages sugar absorption. When chronic insulin resistance is present, diabetes is close to follow. Magnesium works to manage the way your body absorbs sugar. One study tracked 4000 people over 20 years and found that those who consumed the most magnesium in the group were 47% less likely to develop diabetes.

Another study monitored participants with diabetes. Each participant consumed high doses of magnesium and experienced significantly improved insulin resistance and blood sugar hemoglobin (A1c) levels. The RDA to improve diabetic processes is 2000 to 2500 milligrams per day.

Clearly, magnesium’s importance spans multiple areas of health and wellness, from your physical performance to your sleeping patterns. If you experience any of these chronic symptoms and are considering ways to alleviate them, consider taking a magnesium supplement.






What to Look for When Buying Magnesium Supplements


Not all magnesium supplements are created equal. There are many forms of magnesium, and it’s important to know what they are primarily used for. Common forms of magnesium include the following:

Magnesium gluconate is noted for its high absorption rate

Magnesium glycinate is frequently used to regulate blood sugar, lactic acid production, and an excitable nervous system. It also used to strengthen bones and repair DNA

Magnesium carbonate is used to improve blood sugar levels, stomach/muscle acidity, and workout recovery

Magnesium taurate is frequently used to improve post-workout recovery and migraine symptoms

Magnesium threonate is a recent addition and has demonstrated increased cognitive function, such as learning and memory

Magnesium citrate typically address inflammation and nervous system imbalances, such as insomnia, anxiety, and depression


The Proper Dosage for Magnesium Supplements


RDAs for general health vary by age and gender. As of the writing of this article, the current RDAs for magnesium are shown below.

Pregnant women age 18 and older have an RDA of 350-360 mg.


Possible Side Effects of Magnesium Supplements


A magnesium overdose is unlikely, but there are certain precautions to take when introducing a new supplement to your routine. Symptoms of a magnesium overdose include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Lethargy
  • Muscle weakness
  • Irregular heartbeat
  • Irregular heartbeat
  • Cardiac arrest

Also, the Office of Dietary Supplements recommends against taking magnesium supplements if a person has impaired kidney function. If you’re taking medication, we recommend consulting with your physician before supplementing with magnesium. Certain antibiotics are known to negatively interact with magnesium forms, frequently causing nausea, headaches, dizziness, and other side effects.


Best Magnesium Supplements


Our top 10 list of magnesium supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You don’t have to pay through the nose to get a high-quality magnesium supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.


References

  1. Gröber, U., Schmidt, J., Kisters, K. Magnesium in Prevention and Therapy PubMed.gov
  2. Chen, H.Y., Cheng, F.C., Pan, H.C., Hsu, J.C., Wang, M.F.5. Magnesium Enhances Exercise Performance Via Increasing Glucose Availability in the Blood, Muscle, and Brain During Exercise PubMed.gov
  3. Tarleton, E.K., Littenberg, B. Magnesium Intake and Depression in Adults PubMed.gov
  4. Barbagallo, M., Dominguez, L.J. Magnesium and Type 2 Diabetes PubMed.gov
  5. Shahrami, A., Assarzadegan, F., Hatamabadi, H.R., Asgarzadeh, M., Sarehbandi, B., Asgarzadeh, S. Comparison of Therapeutic Effects of Magnesium Sulfate vs. Dexamethasone/Metoclopramide on Alleviating Acute Migraine Headache PubMed.gov

#1 - Magnesium Oxide

Nutricost's Magnesium Oxide is an extra-strength magnesium supplement, providing a whopping 750 mg per capsule. Each bottle also contains 240 capsules, which totals 5 cents per serving, making it highly cost effective. Magnesium is utilized in 300 biochemical reactions in the body, making it a critical mineral, especially for those who may not meet dietary needs and are deficient. It has been calculated that up to 80% of the population struggles to meet optimal magnesium intake, making magnesium supplementation highly beneficial. Keep Reading »

#2 - Universal ZMA PRO

Constantly fighting for a chance to build up that muscle at the gym can be extremely frustrating. Now with Universal ZMA PRO, all that hard work won’t go to waste with the right amount of ZMA your body needs in order to get those fantastic gains and better sleep! It’s no longer a painful process but a reachable target you can achieve!

Universal ZMA PRO is all about accomplishing your dreams of having a faster recovery, building larger muscles, and getting better sleep!

Keep Reading »

#3 - XPI Xtreme ZMA

XPI's Xtreme ZMA earned the #1 spot this year. XPI is known for their high quality supplements and their prices usually reflect that. However, that's not the case with Xtreme ZMA. It combines the proven amount of zinc, magnesium and vitamin b6, and it's only $20 a bottle. That's a great deal when you consider the testosterone and recovery benefits that come with a well dosed ZMA product. You can get it for as cheap as $19.32 if you buy 3 bottles. Plus, it's backed by a 60 day money back guarantee, so you essentially have nothing to lose. Keep Reading »

#4 - Optimum Nutrition ZMA

Optimum Nutrition is known for their quality products at reasonable prices, and Optimum ZMA is no exception. It contains the perfect amount of ZMA for just $14.99. Each bottle will last you 30 days. That means you'll get the test boosting power of ZMA for just 50 cents a day! Keep Reading »

#5 - Jarrow Formulas Magnesium Optimizer

Jarrow Formulas Magnesium Optimizer is an amazing formula that contains 100 mg of Magnesium Malate in every serving. Magnesium Malate is a combination of magnesium and malic acid. This type of magnesium is usually used to treat issues related to fibromyalgia, fatigue, muscle pain, stiffness, headache and memory problems. Give our number 4 supplement a try today and see if you don't notice a difference today. Keep Reading »

#6 - Source Naturals Serene Science Magnesium Serene

Source Naturals Serene Science Magnesium Serene contains 800 mg of magnesium citrate. Magnesium Citrate is a combination of magnesium and citric acid. The idea is that Magnesium Citrate is able to help clear your system as well as treat other issues that pop up magnesium deficiencies. That's why this product earned the number 5 spot on our list. Keep Reading »

#7 - Thorne Research Calcium-Magnesium CitraMate

Thorne Research Calcium-Magnesium CitraMate is an amazing formula that contains 135 mg of Magnesium Malate in every serving. Magnesium Malate is a combination of magnesium and malic acid. This type of magnesium is usually used to treat issues related to fibromyalgia, fatigue, muscle pain, stiffness, headache and memory problems. Give our number 6 supplement a try today and see if you don't notice a difference today. Keep Reading »

#8 - Douglas Labs Magnesium Citrate

Douglas Labs Magnesium Citrate contains 150 mg of magnesium citrate. Magnesium Citrate is a combination of magnesium and citric acid. The idea is that Magnesium Citrate is able to help clear your system as well as treat other issues that pop up magnesium deficiencies. That's why this product earned the number 7 spot on our list. Keep Reading »

#9 - Primaforce ZMA

Treat your muscles right with a ZMA product that will get you the results that you need! Primaforce ZMA is your best bet for getting all the ZMA benefits that you want without any negative side effects! Get a good nights rest with a well dosed ZMA product and you will see results in the gym.

Primaforce ZMA makes it easy for you to get that ZMA into your system with the an anabolic formula that will blow your mind!

Keep Reading »

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