Greatest Dietary supplements For Low Magnesium 2023 (Evaluation & Information)

What Causes Low Magnesium | Benefits | TypesWho Should Take It | Diet/Food | Popular Products | FAQ | Warnings And Side Effects | Disclaimer

Magnesium is an important mineral that’s essential in numerous bodily features, together with regulating muscle and nerve perform, sustaining a wholesome coronary heart rhythm, and supporting bone well being. Sadly, many individuals don’t get sufficient magnesium from their diets, and low magnesium ranges can result in numerous well being points. In the event you’re scuffling with low magnesium ranges, it’s possible you’ll wish to think about taking a complement to spice up your consumption. (1)

However with so many choices obtainable, it may be difficult to find out which of them are the most effective to your wants. That’s why we’ve created this information that will help you navigate the world of magnesium dietary supplements. We’ll take a more in-depth take a look at the highest merchandise in the marketplace, what to search for when selecting a complement, and tips on how to use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody trying to help your total well being, we’ve acquired you lined with our complete evaluation of the most effective dietary supplements for low magnesium.

Section Divider: What Causes Low Magnesium

What Causes Low Magnesium?

A number of elements can contribute to low magnesium ranges within the physique. The most typical causes embrace the next:

  • Gastrointestinal problems: Circumstances that have an effect on the digestive system, comparable to celiac illness, Crohn’s illness, and inflammatory bowel illness (IBD), can intrude with the absorption of magnesium and different vitamins. (1,2)

  • Medicines: Sure drugs, comparable to diuretics, proton pump inhibitors, and antibiotics, can intrude with magnesium absorption or enhance the quantity excreted from the physique. (1,2)

  • Alcohol consumption: As a result of alcohol can intrude with the absorption of magnesium within the intestines, it might trigger low ranges of the mineral. Moreover, heavy consuming may also enhance the urinary excretion of the mineral. (1,2)

  • Power well being situations: Sure persistent well being situations, comparable to diabetes and kidney illness, can enhance the chance of magnesium deficiency. (1,2)

It’s vital to notice that some individuals could also be at increased danger of magnesium deficiency than others, comparable to these with gastrointestinal problems, older adults, and sure persistent well being situations. In the event you’re involved about your magnesium ranges, it’s greatest to seek the advice of your healthcare supplier to find out the underlying trigger and acceptable remedy.

Section Divider: Magnesium Benefits

Magnesium Advantages:

Magnesium is an important mineral that’s essential in numerous bodily features. In truth, it’s concerned in over 300 enzymatic reactions within the physique, together with protein synthesis, muscle and nerve perform, coronary heart well being, and bone well being. (3,4,5)

Listed below are a few of the advantages of magnesium:

  • Helps bone well being†
  • Regulates muscle and nerve perform†
  • Improves coronary heart well being†
  • Reduces irritation†
  • Improves sleep high quality†
  • Helps psychological well being†

General magnesium is a crucial mineral that’s important for total well being and wellness. 

Section Divider: Types Of Magnesium Supplements

Sorts Of Magnesium Dietary supplements:

Magnesium dietary supplements are a kind of dietary complement that may be taken orally to extend magnesium consumption. They arrive in numerous kinds, together with capsules, tablets, powders, and liquids. When selecting a magnesium complement, it’s vital to contemplate the kind of magnesium used, the dosage, and any potential interactions with different drugs or dietary supplements.

There are a number of sorts of magnesium dietary supplements, together with:

  1. Magnesium Citrate
  2. Magnesium Oxide
  3. Magnesium Glycinate
  4. Magnesium Chloride
  5. Magnesium Sulfate
  6. Magnesium Malate
  7. Magnesium Lactate
  8. Magnesium L-Threonate

Magnesium Citrate:

Magnesium citrate is a extremely bioavailable type of magnesium created by combining magnesium with citric acid. The physique simply absorbs this type of magnesium, making it a well-liked selection for addressing low magnesium ranges. Along with selling total well being and wellness, magnesium citrate is continuously used to deal with constipation by softening stools and selling bowel actions. It’s vital to notice that magnesium citrate has a pure laxative impact, which may result in gastrointestinal unwanted effects. Taking magnesium citrate with meals is commonly beneficial to scale back the chance of those unwanted effects. (6,7)

Magnesium Oxide:

Magnesium oxide is a magnesium complement that kinds when magnesium combines with oxygen. This type of magnesium has a comparatively low bioavailability in comparison with different magnesium dietary supplements. As a result of the physique absorbs it poorly, it’s not frequent to make use of it for addressing low magnesium ranges. Nonetheless, it might probably nonetheless be useful for the short-term aid of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide can also be used to deal with and stop migraines. People with extreme magnesium deficiencies or these requiring speedy absorption could not discover magnesium oxide to be the only option resulting from its decrease bioavailability. (8,9)

Magnesium Glycinate:

Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that kinds when magnesium binds to the amino acid glycine. This mix will help to extend the absorption of magnesium within the physique and reduce the chance of gastrointestinal unwanted effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked selection for these trying to enhance sleep high quality, promote rest, and deal with low magnesium ranges. It’s because magnesium is essential in regulating neurotransmitters that have an effect on these features. This way is mostly well-tolerated resulting from its excessive bioavailability and low danger of inflicting gastrointestinal unwanted effects, even at increased doses. (10,11)

Magnesium Chloride:

Combining magnesium with chloride ions leads to a extremely absorbable type of magnesium salt that has versatile purposes, magnesium chloride. The physique absorbs such a magnesium properly, making it a wonderful choice for addressing low magnesium ranges. Magnesium chloride can be continuously used to deal with digestive points comparable to constipation. As well as, it may be utilized topically as an ointment to assuage sore muscle groups and promote rest. (8,12)

Magnesium Sulfate:

Magnesium sulfate, or Epsom salt, is a magnesium complement that gives extra therapeutic advantages. Producers produce it by combining magnesium with sulfur and oxygen, and it is available in numerous kinds, together with crystals, granules, and powders. Folks typically use magnesium sulfate topically as a soaking resolution for its enjoyable and soothing results. These results embrace lowering muscle soreness and joint ache and bettering pores and skin situations comparable to eczema and psoriasis.  Nonetheless, little or no proof helps these makes use of. (13)

Magnesium Malate:

Magnesium Malate is a magnesium complement that mixes magnesium with malic acid, a naturally occurring compound in fruits like apples. This type of magnesium is very bioavailable, making it a standard selection to handle low magnesium ranges, but it surely additionally has extra advantages. For instance, malic acid is thought for its means to scale back muscle ache and fatigue, making Magnesium Malate a well-liked selection for athletes and people with fibromyalgia. Moreover, Magnesium Malate could help total vitality manufacturing and enhance psychological readability. (14,15)

Magnesium Lactate:

Magnesium lactate is created by combining magnesium with lactic acid. As a result of this type of magnesium is very bioavailable, it’s a terrific choice to deal with low magnesium ranges and helps cardiovascular well being and vitality manufacturing. Moreover, this type of magnesium could assist enhance muscle perform and cut back muscle cramps. Magnesium lactate is mostly well-tolerated and has a low danger of inflicting gastrointestinal unwanted effects. (16)

Magnesium L-Threonate:

Magnesium L-Threonate, or Magtein, is a singular type of magnesium particularly designed to reinforce magnesium’s means to cross the blood-brain barrier and penetrate cell membranes within the mind. This type of magnesium is a mixture of magnesium and L-threonate, a vitamin C metabolite that will improve magnesium absorption within the mind. Magnesium L-Threonate is thought for its cognitive advantages, significantly its means to enhance reminiscence and studying. Moreover, research recommend magnesium L-Threonate supplementation can enhance mind magnesium ranges, bettering synaptic plasticity and neuroplasticity. In consequence, this will improve studying, reminiscence, and cognitive perform, probably lowering the chance of cognitive decline and Alzheimer’s illness. (17)

Along with its cognitive advantages, magnesium L-Threonate can also have the potential to deal with situations comparable to anxiousness, despair, and sleep problems. Whereas extra analysis is required to grasp its results absolutely, some research recommend that magnesium L-Threonate supplementation could assist enhance temper and cut back signs of hysteria and despair. (17)

Section Divider: Who Should Take It

Who Ought to Take It:

Magnesium dietary supplements can profit quite a lot of people, significantly these with magnesium deficiencies or situations that may have an effect on magnesium absorption. This contains people with gastrointestinal problems, sort 2 diabetes, alcoholism, and people taking sure drugs comparable to diuretics or proton pump inhibitors. (1,2)

Moreover, athletes and people participating in high-intensity bodily exercise could profit from magnesium supplementation. It’s because magnesium is concerned in muscle and nerve perform and may help muscle restoration and rest.

Signs of Magnesium Deficiency:

Signs of magnesium deficiency can fluctuate and should not at all times be obvious. Nonetheless, some frequent indicators of low magnesium ranges embrace:(17)

  1. Muscle cramps and spasms†
  2. Fatigue and weak spot†
  3. Nausea and vomiting†
  4. Lack of urge for food†
  5. Complications and migraines†
  6. Numbness or tingling within the limbs†
  7. Irregular heartbeat†
  8. Anxiousness and despair†
  9. Hypertension†

If you’re experiencing any of those signs or suspect you could have a magnesium deficiency, it’s vital to speak to your healthcare supplier. They will help you identify if it is advisable to complement with magnesium and suggest the most effective kind and dosage.

Dosage Suggestions:

It’s vital to notice that these are common suggestions and that particular person magnesium wants could fluctuate based mostly on age, gender, and well being standing. Moreover, magnesium necessities could also be increased for people who have interaction in common vigorous train. Listed below are the present beneficial dietary allowances (RDAs): (18)

Individuals RDA 
Males 14–18 years  410 mg
Females 14–18 years  360 mg
Males 19–50 years 400-420 mg
Females 19–50 years 310-320 mg
Pregnant  350-360 mg 
Breast-Feeding  310-320 mg


Section Divider: Diet/Food Sources

Weight-reduction plan/Meals Sources:

Along with magnesium dietary supplements, incorporating magnesium-rich meals into your food regimen may be a wonderful technique to make sure you get sufficient of the mineral. Luckily, loads of meals are naturally excessive on this important mineral. For instance, darkish leafy greens, nuts and seeds, entire grains, and legumes are all glorious sources of magnesium. Moreover, dairy merchandise like milk, yogurt, and cheese can present vital magnesium. For individuals who choose fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)

Section Divider: Popular Products For Low Magnesium

Fashionable Merchandise:

On this part, we’ll take a more in-depth take a look at some standard dietary supplements that characteristic magnesium!

Optimum Nutrition Zinc Magnesium Aspartate

Optimum Nutrition Zinc Magnesium Aspartate is a supplement that combines zinc, magnesium, and vitamin B6. This supplement is popular for supporting athletic performance and recovery, as zinc and magnesium play important roles in muscle function and recovery. Zinc is involved in protein synthesis, essential for building and repairing muscle tissue, while magnesium helps regulate muscle contractions and reduce muscle fatigue. Vitamin B6 is also important for protein synthesis and can help reduce inflammation. Additionally, this supplement may support immune function, promote healthy sleep, support testosterone, and improve mood. This supplement may also benefit individuals who engage in intense physical activity or have trouble sleeping, as magnesium and zinc are important for muscle recovery and relaxation. (19, 20, 21, 22,23)

How To Take Optimum Vitamin Zinc Magnesium Aspartate:

The producers suggest the next:

Males: Take three (3) capsules earlier than mattress, ideally on an empty abdomen.

Ladies: Take two (2) capsules earlier than mattress, ideally on an empty abdomen.

Optimum Vitamin Zinc Magnesium Aspartate Evaluation By Andy: “I used to be scuffling with low testosterone and magnesium the final time I had blood work achieved. However I needed to stay with a pure method to enhance it so I attempted this. For the final couple of months, I’ve been utilizing it constantly and my most up-to-date lab outcomes present check and Mg ranges are up. I’d suggest.”

Kirkland Calcium Citrate Magnesium and Zinc

Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for total well being and wellness. Calcium and vitamin D3 help bone well being, whereas magnesium and zinc play a task in numerous metabolic processes, comparable to immune perform and vitality manufacturing. Vitamin B6 is vital for mind perform and the manufacturing of hormones, whereas copper and boron are important micronutrients that help bone, joint, and connective tissue well being. General, this complement could profit people trying to help their total well being and well-being, particularly for bone and immune well being. (19, 20, 21, 24, 25)

How To Take Kirkland Calcium Citrate Magnesium and Zinc:

The producers suggest taking two (2) tablets every day, ideally with a meal.

Kirkland Calcium Citrate Magnesium and Zinc Evaluation By Jessica: “On my second bottle, love this formulation!! All I would like in a single serving”

SuperHuman HydrationSuperHuman Hydration is a complement designed to help hydration and electrolyte stability within the physique. Its key substances embrace calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by way of sweat throughout bodily exercise or scorching climate. The addition of Aquamin, a mineral-rich marine algae, can also assist replenish vital hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii could present extra well being advantages, though right here, they might enhance the bioavailability of the opposite substances.† General, SuperHuman Hydration could also be a useful complement for athletes or people who have interaction in strenuous bodily exercise or dwell in scorching climates and want to take care of optimum hydration and electrolyte ranges. (26)

How To Take SuperHuman Hydration:

The producers suggest mixing one (1) scoop with 12-14 oz of water (regulate for style desire). Take a few times per day.

SuperHuman Hydration Evaluation By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as properly.”

Swanson Hormone Essentials

Swanson Hormone Necessities is a complement designed to help ladies’s hormone well being. It encompasses a mix of nutritional vitamins, minerals, and natural extracts that work collectively to assist regulate hormones and promote stability. The vitamin B6 and magnesium on this complement will help help wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract will help alleviate signs related to PMS and menopause, comparable to temper swings and scorching flashes. The Black Cohosh Extract and SoyLife® Soy Germ Advanced can also help hormone stability. This complement could profit ladies who’re experiencing hormonal imbalances or in search of pure help for his or her hormonal well being. (27, 28, 29)

How To Take Swanson Hormone Necessities:

The producers suggest taking one (1) capsule thrice every day with meals and water.

Swanson Hormone Necessities Evaluation By LSTexas: “It helped regulate my durations and stability my hormones. I’m not menopause age but, however have at all times had irregular durations and unbalanced hormone ranges which effected all the things. I used to take a product from Natrol however they stop making it. I used to be so Glad when I discovered this product.”

Life Extension Bone Restore Elite

Life Extension Bone Restore Elite is a complement for bone well being and energy. It accommodates a mixture of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.

Vitamin D3 is vital for calcium absorption and bone well being, whereas Vitamin K2 helps to activate proteins concerned in bone mineralization. Calcium and magnesium are important minerals that contribute to bone energy, whereas zinc and manganese are crucial for forming bone tissue. Silicon, from horsetail extract, performs a task in synthesizing collagen, a key part of bone tissue. Lastly, boron helps to enhance the metabolism of calcium, magnesium, and Vitamin D. Collectively, these vitamins assist promote optimum bone well being and could also be significantly helpful for people susceptible to growing osteoporosis or trying to help bone density and energy as they age. ( 25, 30,31,32,33)

How To Take Bone Restore Elite:

The producers suggest taking 4 (4) capsules every day or as a healthcare practitioner recommends.

Bone Restore Elite Evaluation By Andrea: “As a 68-year-old, I actually wish to keep away from having weak bones. After taking this for some time, my bones (and hips!) are feeling higher.”

Blackstone Labs Adrenal Care

Blackstone Labs Adrenal Care is a complement that accommodates numerous substances that help adrenal gland perform and total well being. Zinc, magnesium glycinate, and Korean ginseng are recognized to help wholesome adrenal perform, whereas bovine adrenal gland extract offers key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE will help enhance cognitive perform and cut back stress, whereas glycyrrhetinic acid has been proven to assist enhance adrenal fatigue. Lastly, huperzine A is a pure compound that may improve cognitive perform and reminiscence. Collectively, these substances make Blackstone Labs Adrenal Care a sensible choice for these trying to help their adrenal well being and handle stress ranges. (34,35,36, 37,38,39,40)

How To Take Adrenal Care:

The producers suggest taking two (2) tablets twice every day. Don’t exceed 4 (4) tablets every day. End the complete contents of the bottle over thirty (30) days.

Adrenal Care Evaluation By Brandon: “My vitality ranges are method increased and I’m even sleeping higher since taking this. Extremely suggest.”

NOW Candida Support

NOW Meals Candida Help is a dietary complement designed to help a wholesome stability of intestinal microflora. The formulation options substances like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, historically used to advertise a wholesome digestive system and help the physique’s pure defenses in opposition to yeast overgrowth. Moreover, the complement contains Magnesium, which performs a task in a number of physiological processes, together with vitality metabolism and protein synthesis, and biotin, which is crucial for wholesome pores and skin, hair, and nails. Collectively, these substances make NOW Meals Candida Help a sensible choice for these trying to preserve a wholesome intestine flora stability and stop yeast overgrowth. (41,42,43,44,45)

How To Take Candida Help:

The producers suggest taking two (2) capsules every day with meals.

Candida Help Evaluation By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I now not have points.”

Section Divider: FAQ


Listed below are some continuously requested questions on low magnesium and magnesium dietary supplements:

Are There Facet Results From Magnesium Dietary supplements?

Though magnesium dietary supplements are usually secure, they’ll trigger some unwanted effects. For instance, the commonest unwanted effects embrace diarrhea, nausea, and abdomen cramps. Nonetheless, these unwanted effects are normally delicate and go away as soon as the physique adjusts to the complement.

Magnesium For Complications/Migraines?

A number of research recommend that magnesium supplementation can cut back the frequency and severity of complications and migraines in some individuals. As a result of migraines are continuously linked to low magnesium ranges, magnesium dietary supplements could assist to forestall migraines and alleviate the signs of an ongoing migraine assault.

Does It Assist Weight Loss?

Though magnesium is concerned in numerous metabolic processes, comparable to glucose metabolism and insulin signaling, research haven’t proven a constant impact on weight reduction. Nonetheless, magnesium could not directly contribute to weight reduction by bettering insulin sensitivity, which in flip will help regulate blood sugar ranges and cut back the chance of growing sort 2 diabetes. Furthermore, magnesium can promote rest and cut back stress, which can help in stopping overeating or emotional consuming.

Will Magnesium Assist With Sleep?

Sure! Magnesium performs a task in regulating neurotransmitters concerned within the sleep-wake cycle, comparable to GABA and melatonin. The place GABA is an inhibitory neurotransmitter that may help in calming the nervous system whereas selling rest. Moreover, melatonin is a hormone that regulates sleep-wake cycles.

What To Take With It?

Some dietary supplements and vitamins can improve magnesium absorption or work synergistically with it regardless of magnesium being taken independently. Examples embrace vitamin D, calcium, zinc, and vitamin B6.

Can Magnesium Dietary supplements Decrease Blood Strain?

Sure, magnesium dietary supplements could assist decrease blood strain in some people. Magnesium regulates blood strain by enjoyable the blood vessels, and analysis means that magnesium supplementation could assist cut back blood strain in individuals with hypertension or prehypertension. Nonetheless, it’s vital to notice that magnesium supplementation shouldn’t be thought of a substitute for prescribed blood strain drugs. People with hypertension ought to at all times seek the advice of their healthcare supplier earlier than taking dietary supplements or altering their remedy routine.

Section Divider: Wrapping Up

Wrapping Up!

Lastly, this marks the tip of our publish on Low Magnesium and Magnesium Dietary supplements. Thanks for studying! And as at all times, if there was one thing that wasn’t clear, one other query you might need, or when you’ve got one other thought for a weblog, Electronic mail Us!

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Section Divider: Warnings And Side Effects

Warnings And Facet Results: 

For adults solely. Seek the advice of a doctor if pregnant/nursing, taking remedy, or having a medical situation. Maintain out of attain of youngsters.

Section Divider: Disclaimer


†Please notice the intention of the knowledge offered is for reference solely. Moreover, we’re under no circumstances offering medical recommendation or instruction. As an alternative, the knowledge offered on this information/weblog makes use of anecdotal data and obtainable research/opinions. Whereas we goal to take care of and show correct data, we are able to’t assure it represents the newest product formulation or data. Subsequently, please go to the producer’s web site when you’ve got any considerations. Additionally, the knowledge above doesn’t symbolize our views right here at Similar Day Dietary supplements. As an alternative, these are the producers’ and customers’ views and data. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise goal to not diagnose, deal with, treatment, or forestall illness or sickness.