Best magnesium tablets

Do you ever suffer from sleepless nights or are you simply looking for more energy? Then magnesium might be the answer you're looking for.

In this article, we focus on magnesium supplements. Which ones are the best? Vitamines.com lists the best magnesium tablets for you.

Magnesium is one of the most important minerals in the body, as it is involved in hundreds of different processes, including muscle and nerve function, sleep rhythm, bone health, blood sugar levels, and blood pressure regulation.

Some studies have shown that about half of adults do not get the recommended amount of magnesium through diet. And this is why magnesium tablets are popular.

There are more than 10 types of magnesium supplements available, but the most common forms in supplements are: magnesium citrate, magnesium bisglycinate, magnesium oxide, and magnesium taurate.

The magnesium tablets in our top 5 are highly absorbable and are also recommended by our experts.

What is magnesium good for?

Magnesium is good for several things, but four stand out:

• Overall improvement of health and well-being
• Improved relaxation and stress management
• Better mood and mental health
• Improved sleep quality

In this article, we look at the top 5 magnesium supplements, recommended by experts, to help you choose the best product for all your needs.

Which magnesium tablets are the best?

Best Brand	Best Magnesium	Cost	Magnesium Form
1. Daily co	Magnesium 200	€ 0.12 per tablet	Magnesium citrate
2. Vitakruid	Magnesium 200	€ 0.22 per tablet	Magnesium complex
3. NOW	Magnesium 200	€ 0.28 per tablet	Magnesium complex
4. Orthica	Magnesium 400	€ 0.28 per tablet	Magnesium oxide
5. Vitals	Magnesium 100	€ 0.21 per tablet	Magnesium bisglycinate

1. Daily co Magnesium

In our top five of best magnesium tablets, Daily co undeniably holds the number one position, and this is why. First and foremost, Daily co delivers an impressive dose of 200 mg of elemental magnesium per tablet, making it an excellent choice for those looking to optimize their health.

Buy Daily co magnesium

The choice of magnesium in citrate form makes Daily co extraordinarily effective. The human body has higher absorption of magnesium citrate than other forms, offering optimal benefits.

With this element involved in over 300 processes in the body, choosing a well-absorbable form is essential.

Daily Co's magnesium citrate offers an impressive list of health benefits. It contributes to extra energy when fatigued, plays an important role in nerve function, and contributes to the process of cell renewal.

Especially its contribution to normal muscle function is a huge plus for both athletes and people looking for everyday support for muscle function.

In line with Daily Co's standards, the tablets are formulated with minimal ingredients, reducing the chance of side effects. Unlike some competitors, no unnecessary fillers or harmful chemicals have been added.

In short, Daily Co's Magnesium Citrate is a good magnesium supplement for most people, and in our opinion even the best magnesium tablets currently available, especially considering the modest cost of only 12 cents per tablet.

Advantages and disadvantages of Daily co

Advantages	Disadvantages
Best magnesium supplement in this test	No disadvantages found.
Highly dosed magnesium tablets
Energy boost for fatigue
Supports nerve function
Promotes normal muscle function
Promotes cell renewal
No unnecessary ingredients
Safe and reliable brand

2. Vitakruid Magnesium 200

Vitakruid Magnesium 200 Complex tablets offer a unique blend of various organic magnesium forms, making it an extraordinarily versatile and effective dietary supplement.

This interesting approach by Vitakruid makes the supplement useful for various purposes and target groups, making it an excellent choice for anyone looking to support their overall health.

The innovative aspect of this supplement lies in the integration of four different types of magnesium – taurate, malate, bisglycinate, and citrate. This unique magnesium blend is designed to support various aspects of health.

For example, the combination of magnesium taurate and bisglycinate specifically targets brain functions and can contribute to a better mood, concentration, and mental energy. At the same time, magnesium malate and citrate are primarily focused on muscle tissue and energy production in cells.

The presence of vitamin B6 increases the absorption of the supplement, ensuring even more effective action. Vitakruid has therefore invested not only in the versatility of its product but also in its effectiveness.

Vitakruid has a unique magnesium blend.

Furthermore, the chosen magnesium forms contribute to bone health, memory, learning performance, and concentration. Vitamin B6 plays a role in various bodily processes, such as the production of red blood cells and proteins, and the production of cysteine.

Regarding the ingredient list, I see that Vitakruid is also 100% committed to purity. It contains no GMO, gluten, yeast, lactose, sugar, artificial colors, flavors, or preservatives, making it a safe choice for most users.

In short, Vitakruid's Magnesium 200 Complex is a beautifully formulated supplement that is versatile and effective, and its second place in our top 5 is well-deserved.

Advantages and disadvantages of Vitakruid

Advantages	Disadvantages
Different forms of magnesium	Higher price due to complexity
Highly absorbable combination
Supports brain functions
Stimulates energy production
Promotes bone health
Contains vitamin B6
Allergen-free

3. NOW Magnesium Trio

NOW Magnesium Trio Softgels are an excellent choice for anyone looking for a reliable, well-absorbable magnesium supplement. The combination of three magnesium compounds (citrate, bisglycinate, and malate) makes this supplement particularly effective, while the softgel form further enhances absorption.

The special thing about this supplement is the well-thought-out combination of magnesium compounds and the unique oil solution. By dissolving the magnesium in oil, absorption is not only improved, but the magnesium also stays in the body longer. This means that the effects of this supplement are prolonged, allowing it to offer more health benefits than many other magnesium supplements.

Magnesium is an essential mineral involved in numerous bodily functions, such as muscle and nervous system function, and promoting energy metabolism. In addition, magnesium contributes to the maintenance of strong bones and teeth.

The benefits of sufficient magnesium intake are enormous, including reducing fatigue and stress, promoting good sleep, and supporting the immune system. Furthermore, magnesium can help prevent or reduce muscle cramps and muscle pain after exertion.

Regarding ingredients, NOW is also committed to purity. This supplement is free from common allergens such as wheat, gluten, soy, milk, egg, fish, shellfish, and nuts, making it suitable for most users.

In short, NOW's Magnesium Trio Softgels are an excellent choice for anyone looking for an effective, well-absorbable magnesium supplement. The unique formula, the wide range of benefits, and the commitment to purity make this product a valuable addition to any health routine.

Advantages and disadvantages of NOW

Advantages	Disadvantages
Three magnesium compounds	Softgels are an acquired taste
Improved absorption through oil
Supports muscles and nervous system
Promotes energy metabolism
Reduces fatigue and stress
Promotes good sleep
Supports immune system
Allergen-free

4. Orthica Magnesium 400

The Orthica magnesium tablets offer a substantial dose of 400 milligrams of magnesium, ideal for those who need an increased intake, such as intensive athletes and pregnant women.

This dietary supplement is not only rich in magnesium but also contains a complete formula of other essential minerals, including calcium, selenium, and zinc.

The distinguishing feature of this supplement is undoubtedly the high dosage of magnesium. With 400 mg per tablet, the daily requirement is more than met, which can be a great addition in situations where the demand for magnesium is increased.

Orthica's formula is further enriched with calcium, selenium, and zinc. These minerals contribute to bone formation and are good for the muscles. The combination of these minerals with magnesium makes Orthica's Magnesium a complete and effective supplement.

In terms of ingredients, Orthica also focuses on quality and purity. The supplement is free from common allergens such as gluten, lactose, and soy protein, and contains no yeast, sucrose, or synthetic preservatives, colorings, flavorings, and fragrances. It is also suitable for vegetarians.

Orthica's magnesium tablets are therefore an excellent choice for anyone looking for a magnesium supplement with a high dosage and an extensive mineral formula. The commitment to quality and purity makes it a valuable addition to any health routine.

Advantages and disadvantages of Orthica

Advantages	Disadvantages
High dosage of magnesium	Relatively more expensive due to high dosage
Complete formula (calcium, selenium, zinc)	Larger tablets are harder to swallow
Activates natural energy
Important for the nervous system
No synthetic additives
Suitable for vegetarians

5. Vitals Magnesium 100

What stands out about Vitals' magnesium tablets is their full focus on optimal absorption and effectiveness. They contain magnesium bisglycinate with the TRAACS® mark, a form of magnesium known for its excellent absorbability.

But what is magnesium bisglycinate with the TRAACS® mark? Well, this form of magnesium has been shown in studies to be absorbed better and faster than other forms of magnesium, such as magnesium oxide and magnesium carbonate. This allows the body quicker access to the beneficial effects of magnesium, including for fatigue.

Vitals also added 200 milligrams of taurine to each tablet, giving this supplement a synergistic effect. Taurine works with magnesium and promotes its absorption into the cells, which increases the effectiveness of the supplement.

In addition, purity has also been considered: the ingredient list is short and clear, with no unnecessary additives. Furthermore, the supplement is suitable for both vegetarians and vegans, which further expands the product's reach.

Advantages and disadvantages of Vitals

Advantages	Disadvantages
Very good absorbability	Lower magnesium content (100 mg)
Contains synergistic taurine
NZVT quality mark for top athletes
Suitable for vegetarians and vegans

How did I conduct this review?

A review of the very best magnesium tablets available in the Netherlands is not that easy to compile. The supplements on our list of best magnesium supplements consider a number of important factors such as:

• Magnesium content per serving: Options in the 100, 200, 300, and 400+ milligram range.
• Specific uses and goals: Supplements for sports performance, anxiety, leg cramps, insomnia, and more.
• Different types of magnesium: Glycinate, bisglycinate, bisglycinate chelate, oxide, citrate, L-threonate, and sucrosomial.
• Quality references: Products that meet quality standards such as third-party testing and independent certification.
• Magnesium form: Supplements available as capsules, tablets, coated tablets, powders, and liquid.
• Cost: Brands that offer discounts or bundle deals such as 1+1.

In addition, our top products include products personally tested by nutrition and health experts who shared their feedback. For more information, please see our product review process.

Are you unsure which supplement to choose? Then you should choose Daily co magnesium, the number 1 in our extensive test.

Magnesium deficiency experiences

Magnesium supplements are a popular product in our magnesium shop, especially among customers who have experienced magnesium deficiency. Have you also experienced this? Send your practical experience to support@vitamines.com and we will add it to our review page.

• Jolanda, 45 from Eindhoven: "I had a severe magnesium deficiency and felt constantly exhausted. Since taking magnesium supplements, my energy levels have significantly improved."
• Mark-jan, 63 from Rotterdam: "After being diagnosed with a magnesium deficiency, I started taking magnesium supplements. My constant headaches have disappeared, and I generally feel fitter."
• Denise, 50 from Gouda: "I had a magnesium deficiency and suffered from insomnia. Since using magnesium, I sleep better and feel more rested."
• Richard, 55 from Nijmegen: "My doctor discovered a magnesium deficiency. Since taking magnesium supplements, my muscle cramps have reduced, and I feel stronger."
• Tessa, 32 from Den Bosch: "After being diagnosed with a magnesium deficiency and using magnesium supplements, I noticed a significant decrease in my anxiety symptoms."
• Coen, 37 from Zwolle: "I had a magnesium deficiency and noticed I was very irritable. Since taking magnesium, I feel more balanced and better able to cope with stress."
• Linda, 40 from Deventer: "A few weeks after starting magnesium supplements for my magnesium deficiency, I noticed my fatigue decreased, and I had more energy."
• Ramona, 42 from Delft: "I've been using magnesium for my deficiency for a few months now and notice that my muscle strength and energy levels have greatly improved. I feel fitter and more active."

Frequently Asked Questions

What is magnesium?

Magnesium plays a role in numerous bodily functions, over 300 enzyme systems, and is crucial for the healthy functioning of your brain, bones, muscles, and blood. It is also a nootropic, a type of natural or synthetic cognitive substance that can reduce anxiety, anger, depression, and confusion.

Magnesium is a mineral electrolyte best known for its calming properties. It is thought to be one of the most common nootropics, a buzzword currently circulating in the supplement industry.

In the body, magnesium can be found in the bones or at a cellular level. In food sources, it is often associated with green vegetables, whole grains and seeds, as well as some fiber-rich fruits and vegetables like apples, broccoli, and carrots.

Unfortunately, it is no longer as easy to get magnesium from food as it used to be, making magnesium supplements all the more useful. Why is that? The current soil is rather poor in magnesium. This means that plants that once had a high concentration of magnesium no longer do.

Magnesium benefits

Magnesium, a commonly used mineral electrolyte, plays various important roles in the body, from calming anxiety and relieving insomnia to promoting heart health and preventing osteoporosis.

Below we will go through all the benefits and frequently asked questions with you.

Insomnia relief

Magnesium citrate and magnesium glycinate can be beneficial for sleep. One study reported improved insomnia for adults who received 500 milligrams of magnesium per night.

Try starting with 200 milligrams of magnesium in these forms. As a muscle relaxant, magnesium also helps you unwind later in the day. It is a possible supplement or alternative to insomnia medication, as it does not make you drowsy the next day.

Anxiety

The reason why magnesium is classified as a calming nootropic is because it proves to be very helpful for people who are anxious. Most forms of magnesium can reduce anxiety and stress by relaxing your body.

Some people choose to try magnesium before anti-anxiety medications, as magnesium supplements have fewer side effects. Of course, your doctor's advice is paramount here.

Muscle cramps

Magnesium is essential for the proper functioning of the nervous system, including muscle control and muscle contraction. Magnesium can help reduce leg cramps, especially if you are pregnant.

Studies have shown that pregnant women suffering from nocturnal leg cramps have a slightly higher success rate than the average person when taking magnesium.

Magnesium supplements can also reduce muscle cramps after exercise, as exercise depletes the body's magnesium stores. Experts recommend magnesium citrate, magnesium glycinate, and magnesium oxide to help with leg cramps.

Heart health

Magnesium is indispensable for a healthy heart because of how it promotes healthy blood flow and stimulates the contraction of the heart muscles. When the body has a magnesium deficiency, the heart is vulnerable to conditions such as calcified arteries, blood pressure problems, and heart attacks.

The highest concentration of magnesium in the body is found in the left ventricle of the heart. By regulating the amount of calcium entering the heart, it helps prevent hypercontraction of muscle cells that can lead to angina pectoris or a heart attack.

For some patients with congestive heart failure, magnesium supplementation has led to better outcomes and an improved quality of life.

Magnesium is essential for a healthy heart.

Building bones

To build strong bones, you need to get enough vitamin C and magnesium. Vitamin C is essential for collagen formation and bone development, and magnesium improves bone density (almost 60 percent of magnesium is stored in the bones) to prevent osteoporosis. Magnesium also builds new bone cells and prevents bone inflammation.

Relief from constipation

For constipation, try magnesium hydroxide or magnesium citrate. The hydroxide form is often called 'milk of magnesia'. The effect of these saline laxatives is between 30 minutes and six hours.

Saline laxatives draw water into the stool for easier bowel movements. Magnesium hydroxide and magnesium citrate should not be used long-term for constipation. Consult your pharmacist or healthcare provider for the best dosage.

Headache relief

Many specialists recommend magnesium oxide for the treatment and prevention of migraines. Magnesium is a nutraceutical, which is a nutrient that also has medicinal properties. For headaches or migraines, 400-600 milligrams of magnesium oxide can provide relief.

Mineral absorption

Essential minerals such as calcium and vitamin D need magnesium to work. For example, magnesium converts Vitamin D into its active form, and activated Vitamin D helps your body use calcium to build healthy bones.

Cellular energy

Magnesium is the fourth most abundant mineral in the body and plays an essential role in the synthesis of DNA and RNA. It is an essential co-enzyme that aids in hundreds of vital processes in your body.

High concentrations of magnesium are found in the mitochondria of the cell. Magnesium also activates amino acid and protein synthesis. Therefore, magnesium is essential for cell function and energy production.

Diabetes

Some people with diabetes, especially type 2, may have lower magnesium levels. Magnesium, insulin, and glucose (also called blood sugar) are all interconnected. To ensure they all do their job and function properly in the body, it is crucial that magnesium levels are healthy.

What to look for in magnesium supplements

In addition to the best form of magnesium and the dosage, there are several other aspects to consider when buying magnesium supplements. Many supplements contain other active ingredients that you may or may not need. There are also various delivery methods, including capsules, softgels, drink powders, sprays, and topicals.

Consider what you are looking for in a magnesium supplement and then find an option that meets your requirements. Some marketing language can be misleading, so double-check that the product has the specifications you want. Your personal needs are most important when buying magnesium supplements.

Magnesium content

Check what type of magnesium your supplement contains. Magnesium glycinate and magnesium citrate are both commonly available in sleep aids, while magnesium oxide and magnesium chloride are often used to relieve constipation and heartburn. Most supplements state exactly what type of magnesium they contain.

Other active ingredients

Some magnesium supplements contain only magnesium, while other supplements contain additional active ingredients. If you are looking for a sleep aid, you might see added ingredients like L-theanine, melatonin, gamma-aminobutyric acid (GABA), or tryptophan, all of which are believed to help improve sleep.

Brand reputation

Although supplements are not regulated, there are many manufacturers who perform third-party testing and have an excellent reputation. Buying from brands with a reputation for high-quality products is an excellent way to ensure you get a top-quality supplement.

Prices

Magnesium is relatively inexpensive. A tablet can cost between 13 cents and €2. Keep in mind that added active ingredients, brand names, certifications, and shipping can increase the total cost. Some companies also offer subscriptions that can reduce costs.

Your intended dose can also affect the price. If you plan to take more than one serving, consider the additional costs.

What types of magnesium supplements are there?

Magnesium supplements are available in various forms, such as capsules, chewable tablets, drink mixes, and sprays. After choosing the type of magnesium and the dosage option, you have several options to find the best magnesium supplements to suit your needs.

• Tablets: Magnesium tablets are the most common type of magnesium supplement on the market. They are easy to digest, inexpensive to produce, and often vegan and gluten-free. Because tablets are one of the easiest ways for companies to package magnesium, you will find many types of consumable magnesium and other active ingredients in tablet form.
• Gummies: People who find it difficult to swallow pills may prefer magnesium gummies. Because the magnesium must be bound into a gel form, gummies usually have added ingredients to give them their distinct texture. They may also have added flavors to improve the taste. Some gummy supplements are also vegan or gluten-free.
• Drinks: Magnesium drinks are one of the easiest ways to get an exact dose. You can adjust the amount of powder you mix with water as needed to increase or decrease your dose. Magnesium drink mixes can also contain other active ingredients and usually come in different flavors.
• Sprays: Sprays are a unique way to administer magnesium to your body. Some are intended for application to the feet, while others do not specify where they should be sprayed. If you have a sensitive stomach, a magnesium spray is an excellent way to avoid gastrointestinal side effects. However, some experts suggest that more research is needed, as the use of topical magnesium may not be as effective as taking it orally.
• Lozenges: Magnesium supplement lozenges are an excellent choice for people who do not want to swallow pills. A lozenge works quickly and can be formulated to contain multiple types of magnesium and active ingredients. They usually have added flavorings.
• Magnesium Blends: If you are looking for a magnesium-based sleep aid, you will likely come across supplements with added ingredients. Mixing magnesium with active ingredients such as melatonin, L-theanine, and GABA can help improve sleep quality and endurance. While these substances are generally considered safe for consumption, it is best to consult your doctor before using blended supplements. These added ingredients may have side effects such as headaches, drowsiness, or stomach upset.

What is the difference between magnesium and melatonin?

While both melatonin and magnesium are popular natural sleep aids, they promote better sleep in different ways. Melatonin is a hormone that your body naturally produces when it's time to fall asleep. The body begins to produce melatonin as darkness approaches and helps you fall asleep. Taking melatonin supplements can help some people fall asleep more easily.

Your body does not produce magnesium, but absorbs magnesium present in certain foods. Magnesium is an electrolyte that promotes body homeostasis and helps with over 300 essential functions. Experts believe that magnesium as a sleep aid helps regulate your body's circadian rhythm by regulating the nervous system and relaxing your muscles.

Although neither supplement is addictive or habit-forming, you should pay attention to the dosage, as both can have mild side effects. Taking too many of the best magnesium tablets can also cause stomach problems and can be dangerous for people with kidney problems.

Melatonin can cause headaches and drowsiness in certain users. Some supplements contain both magnesium and melatonin as active ingredients, which is considered safe, as no side effects are known when they are combined.

Melatonin can cause headaches and drowsiness.

Who are magnesium pills interesting for?

Magnesium is an essential mineral that helps regulate more than 300 bodily systems, including a healthy immune system, muscle and nerve function, and blood sugar control.

Additionally, magnesium can help relieve migraines, improve heart health, and maintain healthy bones.

Although a magnesium deficiency is rare, certain people may be at risk for magnesium deficiency and benefit from taking magnesium pills.

People with gastrointestinal conditions such as Crohn's disease or celiac disease may experience a magnesium deficiency due to a lack of dietary intake or the body's inability to properly absorb the mineral. Taking magnesium supplements can help improve deficiencies.

People with type 2 diabetes may have increased urinary magnesium excretion, which can lead to low magnesium levels in the body. Magnesium pills can help improve magnesium deficiencies, insulin resistance, oxidative stress, and inflammation in people with diabetes.

People who have been addicted to alcohol may have difficulty maintaining sufficient magnesium levels in their body. This can be due to gastrointestinal problems such as vomiting or diarrhea, kidney failure leading to excessive magnesium excretion in the urine, phosphate depletion, or vitamin D deficiency. Research suggests that taking a magnesium supplement can improve liver function and increase muscle strength.

Older adults may have difficulty absorbing magnesium through their diet, as intestinal absorption decreases and kidneys excrete more magnesium as people age.

Additionally, older adults are more likely to have lower magnesium intake or take medications that reduce magnesium levels in the body. Taking a magnesium supplement can help older adults prevent inflammation and improve conditions related to magnesium deficiency.

Read also: What is magnesium good for?

What is the best form of magnesium for sleep and anxiety?

Magnesium glycinate is generally considered the best form of magnesium to aid with sleep, as it is easily absorbed by the body.

While the effects of magnesium on sleep are not fully known or understood, some believe its effects on muscle contraction and nervous system regulation help improve sleep.

Magnesium is a mineral electrolyte that aids in nerve and muscle function, blood sugar regulation, and heart rhythm, among other important bodily functions. Low magnesium levels are associated with fatigue, muscle cramps, depression, and nausea.

How much magnesium per day?

Category and age	Daily recommendation
Children
6-11 months	80 mg
1-2 years	85 mg
2-5 years	120 mg
6-9 years	200 mg
Men
9-13 years	280 mg
14-17 years	350 mg
18 years and up	350 mg
Women
9-13 years	280 mg
14-17 years	280 mg
18 years and up	300 mg
Pregnant women	300 mg
Breastfeeding	280 mg

Source: Voedingscentrum

How long does magnesium stay in your body?

How long magnesium stays in your body depends on the form of magnesium absorbed. Generally, most magnesium leaves the body within two to four hours after taking an oral supplement. Studies indicate that the body usually returns to its normal magnesium levels within six hours of intake.

Your body stores most magnesium in bones and tissues, not in your bloodstream. The remaining magnesium is absorbed, processed by your kidneys, and released through urine within about a day. This timeline varies from person to person, depending on kidney health and overall magnesium levels.

What are magnesium deficiency symptoms?

Magnesium is involved in over 300 biochemical reactions in the body, yet many people have a magnesium deficiency.

Low magnesium levels, also known as magnesium deficiency or hypomagnesemia, can cause a host of health problems, including hormonal imbalance, decreased calcium and potassium levels, neuromuscular, and cardiovascular issues.

So how can you tell if you have low magnesium levels? Here are some symptoms:

• Reduced appetite
• Nausea
• Vomiting
• Fatigue or weakness
• Worsening of symptoms
• Numbness
• Tingling
• Muscle cramps
• Abnormal heart rate

Who is at risk of magnesium deficiency?

Seniors, in particular, are at risk of magnesium deficiency. Due to insulin resistance, people with diabetes are at risk of low magnesium levels. Stomach problems from chronic diarrhea or Crohn's disease can also increase your risk, as can alcoholism or gastric bypass surgery.

Essentially, anything that affects nutrient absorption can alter serum magnesium levels and contribute to low magnesium levels.

Seniors are at risk of deficiency.

Medications associated with magnesium deficiency

Certain medications can also cause magnesium deficiency, so ask your doctor if you should take a magnesium supplement with your prescriptions.

If a medication alters the function of the intestines or digestive system, it is almost guaranteed to affect magnesium levels in the body. This same rule of thumb applies to synthetic hormones, whether augmenting or suppressing, as well as cholesterol medications like statins.

Medications and treatments that deplete the body of proper magnesium levels include:

• Acid blockers
• Antacids
• Antibiotics
• Antivirals
• Blood pressure medications
• Central nervous system stimulants
• Cholesterol medications
• Corticosteroids
• Hormone replacement therapies
• Oral contraceptives
• Immunosuppressants

The reason cholesterol medications deplete magnesium from the body is that these prescribed medications bind to the fats needed for mineral absorption, making the body less able to utilize magnesium.

Blood pressure medications are often diuretics, which remove excess fluid from the body, and magnesium can therefore be at risk of being removed too quickly from the body, leading to a deficiency.

Unfortunately, magnesium supplements can also cause interactions, which underscores the importance of talking to your healthcare provider before adding magnesium to your routine. We will cover possible interactions in the next paragraph.

Who should not take magnesium?

There are also certainly situations where you should not take a magnesium supplement, for example, when magnesium supplements cause interactions with medications.

Examples of medications that may interact with magnesium supplements include:

• Antacids
• Certain antibiotics and antifungals
• Aminoglycosides and amphotericin B
• Heart medications such as digitalis
• Diuretics
• Proton pump inhibitors
• Some chemotherapy medications
• Gastric surgery, diarrhea, and dehydration

Also pay attention to the different types of magnesium, as some may interfere more with medications than others.

For example, do not take magnesium citrate if you have had gastric surgery, have diarrhea, or are dehydrated, as its laxative effect can dehydrate you even further.

Read more about: magnesium citrate side effects.

Kidney disease or kidney failure

Do not take magnesium if you have kidney failure. The kidneys filter out excess magnesium, so the risk of an impaired magnesium balance is greater with kidney disease.

What are the best types of magnesium tablets?

Magnesium comes in a wide range of different formulations. This can be anything from magnesium chloride to magnesium oxide to magnesium threonate. And these have very different absorption capacities in the body.

Magnesium citrate, for example, is the best magnesium tablet if you want magnesium to be absorbed quickly and easily and used in your body, but magnesium glycinate and chelated forms are absorbed better than citrate or lactate forms. Chelated forms of magnesium are more easily absorbed by your body due to their molecular structure.

So what is the best form of magnesium? In short, higher bioavailability is better, because that means your body can absorb more nutrients.

Most popular magnesium supplements

From glycinate to citrate, from chloride to oxide, malate, and more, many types of magnesium supplements are available.

Like all minerals, magnesium is supplied as a complex, linked to another compound that aids in its delivery. These secondary, helping organic compounds (e.g., glycine amino acid, citric acid, etc.) can also have their own health benefits.

Here are some common forms of magnesium in supplements and their benefits:

• Magnesium bisglycinate: The combination of magnesium and two glycine amino acids, magnesium bisglycinate (also called magnesium glycinate) is one of the most bioavailable forms of magnesium. The combination is easily absorbed by the body, making it gentle on the stomach and digestive tract. There are other forms of magnesium, which we cover below, that are specifically taken in high doses to stimulate bowel movements. This is not the primary purpose of Mg glycinate (although all forms of magnesium support digestive motility to some extent). Instead, the amino acid glycine is most promising for promoting good sleep5, making a magnesium bisglycinate supplement a good choice at night for healthy magnesium levels and more restful sleep.
• Magnesium chloride: Magnesium chloride, a mixture of magnesium and chlorine, can be extracted from brine or seawater. It has a relatively high bioavailability and is a good supplement to take if you only want to increase your dietary magnesium intake.
• Magnesium citrate: Magnesium citrate is a combination of magnesium oxide and citric acid and can help promote healthy bowel movements. Because it also has relatively high bioavailability, it can also be used as a daily magnesium supplement in the correct dose. This form of magnesium dissolves easily in water, making it a popular choice for magnesium powders and liquids.
• Magnesium oxide: The most common (and cheapest) form of magnesium is formed by combining magnesium and oxygen ions. This simple form has a lower absorption rate and is usually taken to promote bowel movements6 and to serve as a useful buffer for other forms of magnesium.
• Magnesium malate: Together, magnesium and malic acid are relatively bioavailable and appear to remain in the bloodstream longer than some other forms of magnesium. There is also some anecdotal evidence that magnesium malate can promote muscle comfort, but clinical results are mixed.
• Magnesium sulfate: The combination of magnesium and sulfate can be used to replenish electrolytes and promote bowel movements and is often found in supplements and other remedies such as Epsom salts. (Fun fact: The man who introduced magnesium to Western medicine was reportedly a farmer working in Epsom, England, who noticed that the salts in his well water had a calming effect on his cows). Today, many people take Epsom salt baths to soothe their muscles.

What are magnesium-rich foods?

Foods rich in magnesium include dark leafy greens (think spinach), beans, almonds, avocados, dark chocolate, tuna, and bananas.

Other foods high in magnesium include pumpkin seeds, cashews, chia seeds, fortified cereals, edamame, brown rice, and salmon. In general, fish, leafy greens, and foods with healthy fats are magnesium-rich sources.

Read more about: What foods are high in magnesium?

When to take magnesium?

Evenings are usually a good time to take magnesium, as it can have a relaxing effect. Check the product label for recommended use and start with the lowest dose.

Which vitamins and supplements should you not take with magnesium?

It is recommended to take magnesium one to two hours after fiber, folic acid, iron, zinc, and multivitamins for best absorption.

Is it good to take magnesium every day?

You can take magnesium every day, although adding too much at once can cause nausea, cramping, and diarrhea. Consult your doctor before starting a consistent magnesium regimen.

Does magnesium help with constipation?

There are two ways magnesium can help the body maintain regularity. Magnesium can help relax muscles, and since the walls of the intestines are muscles, this can help stool move through more smoothly.

Secondly, magnesium can draw water into the intestine. More water in the intestine can result in softer, larger stools that stimulate the movement of waste products through the intestines and allow them to pass more smoothly.

While any form of magnesium – including magnesium-rich foods – can have some effect on bowel movements, magnesium oxide is often used for occasional constipation because it is not well absorbed by the body. This leaves more in the intestines to absorb water.

Magnesium citrate is another commonly used form specifically used to help with a laxative effect.

Does magnesium lower blood pressure?

Magnesium plays an important role in various bodily functions that affect blood pressure regulation. The contraction and relaxation of smooth muscles (such as the heart) and vessels is probably the most important role in which magnesium aids in blood pressure.

Magnesium could also affect conditions that can increase blood pressure, such as thickening of the carotid artery. There are studies showing that magnesium can lower blood pressure in people with high blood pressure.

However, the extent to which blood pressure is lowered varies from study to study, with some studies finding no significant effect.

Magnesium helps relax muscles.

Conclusion

The most common forms of magnesium you'll find in a supplement are magnesium oxide, magnesium bisglycinate, magnesium chloride, magnesium citrate, magnesium malate, and magnesium sulfate.

The form of magnesium can greatly influence how efficiently it is absorbed by the body, with chloride, glycinate, and citrate performing better than oxide.

Remember: magnesium tablets are best suited for most people, magnesium gummies are fun but generally less concentrated, and liquid magnesium is better tolerated by some.

The best magnesium supplement for most people is Daily co.