2018's 10 Best
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
- High blood pressure
- Insulin resistance
- 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.
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.
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.
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 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.
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:
- 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.
- Gröber, U., Schmidt, J., Kisters, K. Magnesium in Prevention and Therapy PubMed.gov
- 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
- Tarleton, E.K., Littenberg, B. Magnesium Intake and Depression in Adults PubMed.gov
- Barbagallo, M., Dominguez, L.J. Magnesium and Type 2 Diabetes PubMed.gov
- 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
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