In fact, up to 75% of people aren’t meeting the daily recommended amount of magnesium. “Magnesium is one of the most critical nutrient deficiencies we face,” says Dr. Jacob Teitelbaum, MD, board certified internist and bestselling author of From Fatigued to Fantastic! “It is essential for over 300 different reactions in the body.”
What is magnesium?
Magnesium is a mineral that plays a vital role in your brain and bodily functions. It takes part in a variety of biochemical reactions, which include:
Making proteins from amino acids (protein synthesis)Converting food into energyCreating and repairing genes/DNAMuscle movementNervous system function
What are the benefits of magnesium?
This powerful mineral offers a variety of mental and physical health benefits. “Magnesium acts like a light switch in the body, flipping on the production of enzymes (more than 300 different ones!),” says Haylie Pomroy, celebrity nutritionist and bestselling author. This mineral helps your body perform several important functions:
Produce energyProtects your cardiovascular systemBalances your body’s levels of nutrients, including calcium, potassium, and vitamin DStabilizes your blood pressureRegulates your heart rate
“Magnesium, along with other elements like calcium, sodium, and potassium, is an electrolyte,” Pomroy explains. “If you haven’t been consuming enough electrolytes, you might find yourself with twitchy muscles or experiencing dizziness and fatigue after a hard workout.”
How much magnesium do I need each day?
“A healthy, unprocessed food diet has about 600 mg a day, and only about 275 mg/day in the American diet. So, most Americans are deficient. Optimally, I recommend 150-250 mg a day in a multivitamin,” Dr. Teitelbaum states. “Higher amounts may cause diarrhea.” If you want to incorporate more magnesium in your diet, Pomroy recommends these magnesium-rich foods:
Raw nuts and seeds, especially pumpkin seeds and flaxseedBrown rice, quinoa, and oatmealLegumes: lentils, peas, and dried beansAll dark leafy greens, especially spinach and Swiss chardChickenSeafood, especially mackerel, halibut, salmon, shrimp, cod, and tunaAvocadoPrickly pearSeaweed
While we can get magnesium through foods like leafy greens and nuts and seeds, our diets and even the soil that our food is grown in has become so nutrient-poor that the vast majority of us don’t get enough through diet alone,Elizabeth Leppart, LN, MS, explains. For adults, she usually recommends supplementing a minimum of 200mg magnesium every day. Here at Parade.com, we’re all about sharing products we love with our audience. When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned.
Best Magnesium Supplements
Ancient Nutrition Magnesium
Powered by fermentation and enzymatic activation, this holistic supplement supports the mind and body in numerous ways. It contains magnesium, vitamin D and superfood ingredients with a formulation built on the TCM (Traditional Chinese Method). Using the traditional Chinese approach to wellness, the aim is to tap into centuries-old ingredients and practices to support the body as a complete system rather than separate organs, a larger concept known as “Qi” says Dr. Josh Axe, DNM, CNS, DC., founder of Ancient Nutrition. “TCM ingredients aim to balance and support qi, also known as life force.” Check out Ancient Nutrition Magnesium here.
Jigsaw Health MagSRT
This supplement delivers 500 mg of magnesium per serving with B vitamins (B6, B9 and B12) to enhance absorption. Its most unique feature is that it’s a slow-release over 8 hours. “For those who get diarrhea from magnesium, Jigsaw sustained release magnesium avoids this,” says Dr. Teitelbaum. Check out Jigsaw Health MagSRT here.
Magnesium sulfate
Epsom salts (which is actually magnesium sulfate) are an excellent way to increase your magnesium intake. Pomroy recommends soaking in a warm, Epsom salt bath for 20 minutes a few times a week, and the magnesium will absorb right through your skin. “These relaxing soaks are an especially good way to treat yourself and soothe stress so your body knows it’s okay to release and burn fat,” Pomroy explains. “Soaking in a warm Epsom salt bath can ease muscle soreness or cramps, may help reduce restless leg syndrome, and may help soothe any joint problems or arthritis you’re experiencing. (The sulfur is good for your joints and connective tissue too.) It’s also a great detoxifier for your liver." Just add 1-2 cups of Epsom salts to your bathtub before you run the warm water. Then, fill the tub and enjoy! Check out Epsoak Epsom Salt here.
Magnesium Breakthrough Supplement 3.0
This supplement is great for improving your mood for someone dealing with stress and anxiety,Dr. Niket Sonpal, MD, NYC board-certified internist and gastroenterologist explains. The product also boosts your metabolism and helps with memory retention. “The mineral also helps regulate neurotransmitters in your body by sending signals throughout the system and brain, which can help your body relax,” Dr. Sonpal states. Check out Magnesium Breakthrough Supplement 3.0 here.
NutriKey Magnesium Glycinate
This supplement is a highly absorbed form of magnesium. “This form especially helps with sleep, muscle cramps, and even chocolate cravings!” says Leppart. Check out NutriKey Magnesium Glycinate here.
Nurish by Nature Made Personalized Pack
These tablets support muscle and nerve function, along with promoting heart and bone health. “Nurish by Nature Made’s personalized vitamin subscription also offers magnesium supplements depending on your personalized assessment – which factors in your age, diet, wellness goals and much more,” Dr. Teitelbaum explains. Check out Nurish by Nature Made Personalized Vitamin Pack here.
Doctor’s Best High Absorption Magnesium
When you’re shopping for supplements, finding one with great absorption is everything. Recommended by Dr. Sonpal, these supplements can help with muscle relaxation, muscle function, metabolic energy, and maintaining a healthy heartbeat. Check out Doctor’s Best High Absorption Magnesium here.
NutriKey Magnesium Citrate
If you are someone who has digestive issues, this supplement is a great choice. “Magnesium citrate helps hydrate the bowels and can be very effective for those suffering from constipation,” Leppart explains. Check out NutriKey Magnesium Citrate here.
NutriKey Mixed Magnesium
Recommended by Leppart, Mixed Magnesium combines both forms of glycinate plus citrate to get the benefits of both. Check out NutriKey Mixed Magnesium here. Next, read Magnesium is One of the Most Underrated Treatment Options for Anxiety–Here’s What to Know About It.
Sources
Jacob Teitelbaum, MD, board certified internist and author of From Fatigued to Fantastic!Dr. Josh Axe, DNM, CNS, DC., founder of Ancient NutritionDr. Haylie Pomroy, celebrity nutritionist and bestselling author of Metabolism Revolution, Fast Metabolism Diet & Cookbook, The Burn, and Food Rx.Dr. Niket Sonpal, MD, NYC board-certified internist and gastroenterologistPhysiological Reviews: “Magnesium in Man: Implications for Health and Disease”American Family Physician: “Therapeutic Uses of Magnesium”
