Magnesium Supplements

A magnesium supplement is a dietary supplement that contains the essential mineral magnesium. Magnesium is vital for many bodily functions, including muscle and nerve function, bone health, and blood glucose control. While magnesium is found naturally in many foods, such as magnesium-rich foods like leafy greens and nuts, some people may not consume enough through their diet alone. In these cases, magnesium supplements can help meet their daily requirements. These supplements come in various forms, including tablets, capsules, and powders. For those looking to target specific concerns, options like magnesium glycinate for relaxation or magnesium citrate for digestion may be ideal. Check out our Health and Wellbeing and Electrolytes collections for more options. To explore top-rated options, visit our Top 10 Magnesium Supplements. (Hatanaka, M. 2020)

Hatanaka, M. 2020, ‘Why do we need magnesium?’ Medical News Today.

Magnesium is a crucial nutrient that is essential for optimal health and performance. It plays a key role in over 300 biochemical reactions in our bodies, including energy production, muscle function, and nerve transmission. Despite its importance, many people don't consume enough magnesium in their diets, leading to potential magnesium deficiency. Magnesium supplements can offer a range of benefits, including improved sleep, reduced symptoms of stress, increased bone density, and enhanced exercise performance. Additionally, magnesium supplements may help maintain electrolyte balance, lower blood pressure, reduce inflammation, and improve heart health. 

For a closer look at the best options, check out our Top 10 Magnesium Supplements. Learn more in our blog: The Magic of Magnesium: Which Magnesium is Best? (Hatanaka, M. 2020)

Hatanaka, M. 2020, ‘Why do we need magnesium?’ Medical News Today.

Magnesium supplements are typically recommended for individuals with a magnesium deficiency, as well as individuals with certain health conditions. These conditions may include type 2 diabetes, high blood pressure, and migraines, among others. Athletes or those engaging in high-intensity workouts may also benefit from magnesium supplements to support muscle recovery, electrolyte balance, and energy metabolism. It is important to consult with a healthcare provider to determine if magnesium supplements are necessary and to identify the appropriate dosage. Our Sports Performance and Intra Workout collections include supplements designed for active individuals. To explore top-performing products, visit our Top 10 Magnesium Supplements. (Zeratsky, K. 2021)

Zeratsky, K. 2021, ‘Nutrition and healthy eating’, Mayo Clinic.

The recommended dosage of magnesium varies depending on factors such as age, gender, and health. However, the average daily recommendation for adults is around 400-420mg for men and 310-320mg for women. When determining dosage, it’s essential to consider the form of magnesium being taken, as absorption rates can vary. For example, magnesium oxide is often used for general support, while magnesium glycinate and magnesium citrate are better for specific needs like relaxation or digestion. For tailored advice, consult our Top 10 Magnesium Supplements or our blog: The Magic of Magnesium; Which one is best? (Berkheiser, K. 2022)

Berkheiser, K. 2022, ‘Magnesium Dosage: How Much Should You Take per Day?’ Healthline.

While magnesium is an essential mineral that our bodies need for a variety of functions, taking too much of it can result in unwanted symptoms. Some possible side effects of taking magnesium supplements include diarrhea, nausea, decreased appetite, and abdominal cramping. Additionally, taking high doses of magnesium can lead to more serious complications like irregular heartbeat and low blood pressure. If you experience any symptoms, discontinue use and consult a GP (WebMD).

Magnesium supplements are best consumed with meals and can be effective when taken at any time of day. The important thing is to remain consistent. Taking magnesium with other supplements, such as those from our Intra Workout collection, may enhance absorption and recovery. When you take magnesium supplements may also depend on why you are taking them—for instance, magnesium glycinate is often recommended before bed to support relaxation and sleep. If you’re unsure, consult with a healthcare professional to create the best routine for your goals. Explore our Top 10 Magnesium Supplements for expert-recommended products. (Ajmera, R. 2023)

Ajmera, R. 2023, ‘What’s the Best Time to Take Magnesium? Healthline.