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Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears easier for the body to absorb than other forms.
It is best to take magnesium supplements with a meal to reduce stomach upset and diarrhea unless otherwise directed by the product instructions or your doctor. You can choose from sprays, tablets, drinks, effervescent tablets and more to top up your magnesium Magnesium capsules: a great alternative to traditional tablets for those who still want to take magnesium this way but don’t like the texture Studies show magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6). Magnesium is the fourth most abundant mineral in our bodies, and it supports lots of everyday functions.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women. A 2019 animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this. D3 contributes to the maintenance of normal muscle and bone function and may help regulate your mood. However, magnesium citrate is also a treatment for constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea. However, more studies are needed, as some research suggests that supplementing doesn’t help athletes or active people with adequate magnesium levels ( 6). Summary
A 2018 study in humans reported that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects. Magnesium citrate Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels. Summary This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well. We've rounded up 10 of the best magnesium supplements in the UK, covering a range of different forms. What is the best magnesium supplement?
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Magnesium is an essential mineral that aids in regulating more than 300 bodily systems, including immune health, muscle and nerve function and blood sugar control. Additionally, magnesium may help to alleviate migraines, improve heart health and maintain bone health. Though deficiency is rare, certain people may be at risk of magnesium deficiency and may benefit from taking a supplement: In Best Immune Triple Magnesium Complex magnesium citrate, oxide and L-ascorbate work together synergistically to promote optimum bioavailability. Knowing which is the ‘best’ supplement for magnesium isn’t always obvious, especially if you’ve never taken a magnesium supplement before or are new to taking supplements full stop. This Magnesium Complex supplement is free from: Gluten, Nuts, Yeast, Soy, Wheat, Lactose, Salt, Sugar, Sweeteners, GMO, Artificial Colours, Flavours and Preservatives.
Domitrz I, et al. (2022). Magnesium as an important factor in the pathogenesis and treatment of migraine — from theory to practice. Feeling tired for no reason can be a sign that something is not quite right in the body. If you feel fatigued after getting good sleep, exercising and eating well, it may be an indicator of a deficiency. 5 Schuchardt JP, et al . (2017). Intestinal absorption and factors influencing bioavailability of magnesium-An update.
Best Magnesium Supplements of 2023, Reviewed By Experts
Forms that tend to be absorbed well include magnesium citrate, glycinate, orotate, and carbonate ( 3). Summary While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium. Magnesium sulfate: also known as Epsom salt and often used in bathwater to help relieve muscle tension DiSilvestro RA, et al. (2013). Magnesium glycinate supplementation in bariatric surgery patients and physically fit young adults. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326.
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