Best Supplements For Low Magnesium 2024 (Review & Guide)

April 4, 2023 Talib Ahmad Supplement Expert 2253 Views

Magnesium is an essential mineral that is crucial in various bodily functions, including regulating muscle and nerve function, maintaining a healthy heart rhythm, and supporting bone health. Unfortunately, many people don’t get enough magnesium from their diets, and low magnesium levels can lead to various health issues. If you’re struggling with low magnesium levels, you may want to consider taking a supplement to boost your intake. (1)

But with so many options available, it can be challenging to determine which ones are the best for your needs. That’s why we’ve created this guide to help you navigate the world of magnesium supplements. We’ll take a closer look at the top products on the market, what to look for when choosing a supplement, and how to use them effectively. Whether you’re a fitness enthusiast, a busy professional, or someone looking to support your overall health, we’ve got you covered with our comprehensive analysis of the best supplements for low magnesium.

What Causes Low Magnesium?

Several factors can contribute to low magnesium levels in the body. The most common causes include the following:

Inadequate dietary intake: Many people don’t consume enough magnesium-rich foods, which can lead to a deficiency over time. (1,2)

Gastrointestinal disorders: Conditions that affect the digestive system, such as celiac disease, Crohn’s disease, and inflammatory bowel disease (IBD), can interfere with the absorption of magnesium and other nutrients. (1,2)

Medications: Certain medications, such as diuretics, proton pump inhibitors, and antibiotics, can interfere with magnesium absorption or increase the amount excreted from the body. (1,2)

Alcohol consumption: Because alcohol can interfere with the absorption of magnesium in the intestines, it may cause low levels of the mineral. Additionally, heavy drinking can also increase the urinary excretion of the mineral. (1,2)

Chronic health conditions: Certain chronic health conditions, such as diabetes and kidney disease, can increase the risk of magnesium deficiency. (1,2)

It’s important to note that some people may be at higher risk of magnesium deficiency than others, such as those with gastrointestinal disorders, older adults, and certain chronic health conditions. If you’re concerned about your magnesium levels, it’s best to consult your healthcare provider to determine the underlying cause and appropriate treatment.

Magnesium Benefits:

Magnesium is an essential mineral that is crucial in various bodily functions. In fact, it’s involved in over 300 enzymatic reactions in the body, including protein synthesis, muscle and nerve function, heart health, and bone health. (3,4,5)

Here are some of the benefits of magnesium:

Supports bone health†
Regulates muscle and nerve function†
Improves heart health†
Reduces inflammation†
Improves sleep quality†
Supports mental health†

Overall, magnesium is a vital mineral that is essential for overall health and wellness.

Types Of Magnesium Supplements:

Magnesium supplements are a type of dietary supplement that can be taken orally to increase magnesium intake. They come in various forms, including capsules, tablets, powders, and liquids. When choosing a magnesium supplement, it’s important to consider the type of magnesium used, the dosage, and any potential interactions with other medications or supplements.

There are several types of magnesium supplements, including:

Magnesium Citrate
Magnesium Oxide
Magnesium Glycinate
Magnesium Chloride
Magnesium Sulfate
Magnesium Malate
Magnesium Lactate
Magnesium L-Threonate

Magnesium Citrate:

Magnesium citrate is a highly bioavailable form of magnesium created by combining magnesium with citric acid. The body easily absorbs this form of magnesium, making it a popular choice for addressing low magnesium levels. In addition to promoting overall health and wellness, magnesium citrate is frequently used to treat constipation by softening stools and promoting bowel movements. It’s important to note that magnesium citrate has a natural laxative effect, which can lead to gastrointestinal side effects. Taking magnesium citrate with food is often recommended to reduce the risk of these side effects. (6,7)

Products	Mgs
Now Foods Magnesium Citrate	400 mg
Solaray Magnesium Citrate	400 mg
Life Extension Magnesium Citrate	100 mg
Thorne Magnesium CitraMate	55 mg

Magnesium Oxide:

Magnesium oxide is a magnesium supplement that forms when magnesium combines with oxygen. This form of magnesium has a relatively low bioavailability compared to other magnesium supplements. Because the body absorbs it poorly, it’s not common to use it for addressing low magnesium levels. However, it can still be helpful for the short-term relief of digestive symptoms like heartburn, indigestion, and constipation. Magnesium oxide may also be used to treat and prevent migraines. Individuals with severe magnesium deficiencies or those requiring rapid absorption may not find magnesium oxide to be the best choice due to its lower bioavailability. (8,9)

Products	Mgs
21st Century Magnesium	250 mg
Life Extension Bone Restore Elite	300 mg

Magnesium Glycinate:

Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium supplement that forms when magnesium binds to the amino acid glycine. This combination can help to increase the absorption of magnesium in the body and decrease the likelihood of gastrointestinal side effects. Because of its high bioavailability, Magnesium Glycinate is a popular choice for those looking to improve sleep quality, promote relaxation, and address low magnesium levels. This is because magnesium is crucial in regulating neurotransmitters that affect these functions. This form is generally well-tolerated due to its high bioavailability and low risk of causing gastrointestinal side effects, even at higher doses. (10,11 )

Products	Mgs
NOW Magnesium Glycinate	200 mg
Doctor’s Best High Absorption Magnesium	200 mg
Healthy Origins Magnesium Bisglycinate Chelate	200 mg
Swanson Albion Magnesium Glycinate	133 mg
Thorne Magnesium Bisglycinate Powder	200mg
Nutricost Magnesium Glycinate	420 mg

Magnesium Chloride:

Combining magnesium with chloride ions results in a highly absorbable form of magnesium salt that has versatile applications, magnesium chloride. The body absorbs this type of magnesium well, making it an excellent option for addressing low magnesium levels. Magnesium chloride is also frequently used to treat digestive issues such as constipation. In addition, it can be applied topically as an ointment to soothe sore muscles and promote relaxation. (8,12)

Products	Size
NOW Magnesium Flakes	1531 Grams

Magnesium Sulfate:

Magnesium sulfate, or Epsom salt, is a magnesium supplement that offers more therapeutic benefits. Manufacturers produce it by combining magnesium with sulfur and oxygen, and it comes in various forms, including crystals, granules, and powders. People often use magnesium sulfate topically as a soaking solution for its relaxing and soothing effects. These effects include reducing muscle soreness and joint pain and improving skin conditions such as eczema and psoriasis. However, very little evidence supports these uses. (13)

Magnesium Malate:

Magnesium Malate is a magnesium supplement that combines magnesium with malic acid, a naturally occurring compound in fruits like apples. This form of magnesium is highly bioavailable, making it a common choice to address low magnesium levels, but it also has additional benefits. For example, malic acid is known for its ability to reduce muscle pain and fatigue, making Magnesium Malate a popular choice for athletes and individuals with fibromyalgia. Additionally, Magnesium Malate may support overall energy production and improve mental clarity. (14,15)

Products	Mgs
NOW Magnesium Malate	115 mg/95 mg
Thorne Calcium Magnesium Malate	100 mg

Magnesium Lactate:

Magnesium lactate is created by combining magnesium with lactic acid. Because this form of magnesium is highly bioavailable, it’s a great option to treat low magnesium levels and supports cardiovascular health and energy production. Additionally, this form of magnesium may help improve muscle function and reduce muscle cramps. Magnesium lactate is generally well-tolerated and has a low risk of causing gastrointestinal side effects. (16)

Magnesium L-Threonate:

Magnesium L-Threonate, or Magtein, is a unique form of magnesium specifically designed to enhance magnesium’s ability to cross the blood-brain barrier and penetrate cell membranes in the brain. This form of magnesium is a combination of magnesium and L-threonate, a vitamin C metabolite that may enhance magnesium absorption in the brain. Magnesium L-Threonate is known for its cognitive benefits, particularly its ability to improve memory and learning. Additionally, studies suggest magnesium L-Threonate supplementation can increase brain magnesium levels, improving synaptic plasticity and neuroplasticity. As a result, this can enhance learning, memory, and cognitive function, potentially reducing the risk of cognitive decline and Alzheimer’s disease. (17)

In addition to its cognitive benefits, magnesium L-Threonate may also have the potential to treat conditions such as anxiety, depression, and sleep disorders. While more research is needed to understand its effects fully, some studies suggest that magnesium L-Threonate supplementation may help improve mood and reduce symptoms of anxiety and depression. (17)

Products	Mgs
Life Extension Neuro-Mag	144 mg
NOW Magtein	2 g

Who Should Take It:

Magnesium supplements can benefit a variety of individuals, particularly those with magnesium deficiencies or conditions that can affect magnesium absorption. This includes individuals with gastrointestinal disorders, type 2 diabetes, alcoholism, and those taking certain medications such as diuretics or proton pump inhibitors. (1,2)

Additionally, athletes and individuals engaging in high-intensity physical activity may benefit from magnesium supplementation. This is because magnesium is involved in muscle and nerve function and can aid muscle recovery and relaxation.

Symptoms of Magnesium Deficiency:

Symptoms of magnesium deficiency can vary and may not always be apparent. However, some common signs of low magnesium levels include:(17)

Muscle cramps and spasms†
Fatigue and weakness†
Nausea and vomiting†
Loss of appetite†
Headaches and migraines†
Numbness or tingling in the limbs†
Irregular heartbeat†
Anxiety and depression†
High blood pressure†

If you are experiencing any of these symptoms or suspect you may have a magnesium deficiency, it’s important to talk to your healthcare provider. They can help you determine if you need to supplement with magnesium and recommend the best form and dosage.

Dosage Recommendations:

It’s important to note that these are general recommendations and that individual magnesium needs may vary based on age, gender, and health status. Additionally, magnesium requirements may be higher for individuals who engage in regular vigorous exercise. Here are the current recommended dietary allowances (RDAs): (18)

Persons	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

Diet/Food Sources:

In addition to magnesium supplements, incorporating magnesium-rich foods into your diet can be an excellent strategy to ensure you get enough of the mineral. Fortunately, plenty of foods are naturally high in this essential mineral. For example, dark leafy greens, nuts and seeds, whole grains, and legumes are all excellent sources of magnesium. Additionally, dairy products like milk, yogurt, and cheese can provide significant magnesium. For those who prefer fortified foods, many breakfast cereals and other fortified products are also high in magnesium. (18)

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 Nutrition Zinc Magnesium Aspartate:

The manufacturers recommend the following:

Men: Take three (3) capsules before bed, preferably on an empty stomach.

Women: Take two (2) capsules before bed, preferably on an empty stomach.

Optimum Nutrition Zinc Magnesium Aspartate Review By Andy: “I was struggling with low testosterone and magnesium the last time I had blood work done. But I wanted to stick with a natural way to improve it so I tried this. For the last couple of months, I have been using it consistently and my most recent lab results show test and Mg levels are up. I would recommend.”

Kirkland Calcium Citrate Magnesium and Zinc:

Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin supplement that combines essential nutrients for overall health and wellness. Calcium and vitamin D3 support bone health, while magnesium and zinc play a role in various metabolic processes, such as immune function and energy production. Vitamin B6 is important for brain function and the production of hormones, while copper and boron are essential micronutrients that support bone, joint, and connective tissue health. Overall, this supplement may benefit individuals looking to support their overall health and well-being, especially for bone and immune health. (19, 20, 21, 24, 25)

How To Take Kirkland Calcium Citrate Magnesium and Zinc:

The manufacturers recommend taking two (2) tablets daily, preferably with a meal.

Kirkland Calcium Citrate Magnesium and Zinc Review By Jessica: “On my second bottle, love this formula!! All I need in one serving”

Alpha Lion SuperHuman Hydration:

SuperHuman Hydration is a supplement designed to support hydration and electrolyte balance in the body. Its key ingredients include calcium, potassium, magnesium, sodium, and taurine, all essential minerals lost through sweat during physical activity or hot weather. The addition of Aquamin, a mineral-rich marine algae, may also help replenish important trace minerals. The extracts of Panax notoginseng and Rosa Roxburghii may provide additional health benefits, although here, they may improve the bioavailability of the other ingredients.† Overall, SuperHuman Hydration may be a helpful supplement for athletes or individuals who engage in strenuous physical activity or live in hot climates and need to maintain optimal hydration and electrolyte levels. (26)

How To Take SuperHuman Hydration:

The manufacturers recommend mixing one (1) scoop with 12-14 oz of water (adjust for taste preference). Take once or twice per day.

SuperHuman Hydration Review By Kyle: “Formulation is great! Really feel the difference. I’ve used this the mornings after a night out as well.”

Swanson Hormone Essentials:

Swanson Hormone Essentials is a supplement designed to support women’s hormone health. It features a blend of vitamins, minerals, and herbal extracts that work together to help regulate hormones and promote balance. The vitamin B6 and magnesium in this supplement can help support healthy hormone production, while the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract can help alleviate symptoms associated with PMS and menopause, such as mood swings and hot flashes. The Black Cohosh Extract and SoyLife® Soy Germ Complex may also support hormone balance. This supplement may benefit women who are experiencing hormonal imbalances or looking for natural support for their hormonal health. (27, 28, 29)

How To Take Swanson Hormone Essentials:

The manufacturers recommend taking one (1) capsule three times daily with food and water.

Swanson Hormone Essentials Review By LSTexas: “It helped regulate my periods and balance my hormones. I am not menopause age yet, but have always had irregular periods and unbalanced hormone levels which effected everything. I used to take a product from Natrol but they quit making it. I was so Glad when I found this product.”

Life Extension Bone Restore Elite:

Life Extension Bone Restore Elite is a supplement for bone health and strength. It contains a combination of essential vitamins and minerals, including Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.

Vitamin D3 is important for calcium absorption and bone health, while Vitamin K2 helps to activate proteins involved in bone mineralization. Calcium and magnesium are essential minerals that contribute to bone strength, while zinc and manganese are necessary for forming bone tissue. Silicon, from horsetail extract, plays a role in synthesizing collagen, a key component of bone tissue. Finally, boron helps to improve the metabolism of calcium, magnesium, and Vitamin D. Together, these nutrients help promote optimal bone health and may be particularly beneficial for individuals at risk of developing osteoporosis or looking to support bone density and strength as they age. ( 25, 30,31,32,33)

How To Take Bone Restore Elite:

The manufacturers recommend taking four (4) capsules daily or as a healthcare practitioner recommends.

Bone Restore Elite Review By Andrea: “As a 68-year-old, I really want to avoid having weak bones. After taking this for a while, my bones (and hips!) are feeling better.”

Blackstone Labs Adrenal Care:

Blackstone Labs Adrenal Care is a supplement that contains various ingredients that support adrenal gland function and overall health. Zinc, magnesium glycinate, and Korean ginseng are known to support healthy adrenal function, while bovine adrenal gland extract provides key nutrients for adrenal gland health.† Inositol hexanicotinate and DMAE can help improve cognitive function and reduce stress, while glycyrrhetinic acid has been shown to help improve adrenal fatigue. Finally, huperzine A is a natural compound that can enhance cognitive function and memory. Together, these ingredients make Blackstone Labs Adrenal Care a good choice for those looking to support their adrenal health and manage stress levels. (34,35,36, 37,38,39,40)

How To Take Adrenal Care:

The manufacturers recommend taking two (2) tablets twice daily. Do not exceed four (4) tablets daily. Finish the entire contents of the bottle over thirty (30) days.

Adrenal Care Review By Brandon: “My energy levels are way higher and I’m even sleeping better since taking this. Highly recommend.”

NOW Candida Support:

NOW Foods Candida Support is a dietary supplement designed to support a healthy balance of intestinal microflora. The formula features ingredients like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, traditionally used to promote a healthy digestive system and support the body’s natural defenses against yeast overgrowth. Additionally, the supplement includes Magnesium, which plays a role in several physiological processes, including energy metabolism and protein synthesis, and biotin, which is essential for healthy skin, hair, and nails. Together, these ingredients make NOW Foods Candida Support a good choice for those looking to maintain a healthy gut flora balance and prevent yeast overgrowth. (41,42,43,44,45)

How To Take Candida Support:

The manufacturers recommend taking two (2) capsules daily with food.

Candida Support Review By Juliana: “This product works great for me. I have had continual issues with yeast infections and since taking this product, I no longer have issues.”

FAQ:

Here are some frequently asked questions about low magnesium and magnesium supplements:

Are There Side Effects From Magnesium Supplements?
Although magnesium supplements are generally safe, they can cause some side effects. For example, the most common side effects include diarrhea, nausea, and stomach cramps. However, these side effects are usually mild and go away once the body adjusts to the supplement.†
Magnesium For Headaches/Migraines?
Several studies suggest that magnesium supplementation can reduce the frequency and severity of headaches and migraines in some people. Because migraines are frequently linked to low magnesium levels, magnesium supplements may help to prevent migraines and alleviate the symptoms of an ongoing migraine attack.†
Does It Help Weight Loss?
Although magnesium is involved in various metabolic processes, such as glucose metabolism and insulin signaling, studies have not shown a consistent effect on weight loss. Nonetheless, magnesium may indirectly contribute to weight loss by improving insulin sensitivity, which in turn can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Moreover, magnesium can promote relaxation and reduce stress, which may aid in preventing overeating or emotional eating.†
Will Magnesium Help With Sleep?
Yes! Magnesium plays a role in regulating neurotransmitters involved in the sleep-wake cycle, such as GABA and melatonin. GABA is an inhibitory neurotransmitter that can aid in calming the nervous system while promoting relaxation. Additionally, melatonin is a hormone that regulates sleep-wake cycles.†
What To Take With It?
Some supplements and nutrients can enhance magnesium absorption or work synergistically with it despite magnesium being taken independently. Examples include vitamin D, calcium, zinc, and vitamin B6.†
Can Magnesium Supplements Lower Blood Pressure?
Yes, magnesium supplements may help lower blood pressure in some individuals. Magnesium regulates blood pressure by relaxing the blood vessels, and research suggests that magnesium supplementation may help reduce blood pressure in people with hypertension or prehypertension. However, it’s important to note that magnesium supplementation should not be considered a replacement for prescribed blood pressure medications. Individuals with hypertension should always consult their healthcare provider before taking supplements or changing their medication regimen.†

Wrapping Up!

Finally, this marks the end of our post on Low Magnesium and Magnesium Supplements. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!

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Warnings And Side Effects:

For adults only. Consult a physician if pregnant/nursing, taking medication, or having a medical condition. Keep out of reach of children.

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.