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The 5 Best Magnesium Supplements in 2021

July 14, 2021
Fitness
Author: 
Joel Runyon

Supplementing magnesium is one of the easiest wins you can have in your health journey. 

Not only is it relatively affordable, accessible and usually comes in forms that taste great - it can make you feel like a million bucks when you wake up after a hard workout.

30% of adults are estimated to be deficient in magnesium - so this is one of the areas where supplementing the item makes absolute perfect sense.

What Is Magnesium

Magnesium is a naturally occurring mineral.

It’s very common on red meat, fish, some fruits and seeds. 

That said - due to the processed nature of most people’s diets - a huge chunk of the population is deficient in this super important mineral.

Magnesium is incredibly helpful for athletes and other high performance humans when it comes to sleep, recovery and muscle growth.

What’s the Recommended Dose of Magnesium?

The recommended daily dose of magnesium is 200-400mg/day. Make sure whatever supplement you choose has an efficacious dose.

Types of Magnesium

There’s several forms of magnesium. The type magnesium you take will range the bioavailability, and effective dosage. Some of the most

The Most Common Magnesium Forms

Magnesium Citrate

One of the most common forms of magnesium, magnesium citrate is both bioavailable and soluble in liquid. This makes for easy mixing for drinks and is one of our favorite ways to take magnesium.

Magnesium Gluconate

Considered by some to be the most bioavailable form of magnesium - gluconate is not as 

Magnesium Oxalate

Lower bioavailability. While it contains more elemental magnesium - it is often difficult for the body to absorb and is used more often for a laxative.

Magnesium Dihydroxide

Again, not used nutritionally, but for laxative purposes.

Other forms of magnesium:

Magnesium Glycinate

Magnesium Sulfate

Magnesium Chloride

Benefits of Magnesium

Some of the proven benefits of magnesium include:

  • Significant decrease in blood pressure
  • Reduction in asthmatic symptoms
  • Moderate regular of insulin and increase in insulin sensitivity
  • Imppovement in aerobic exercise + muscle oxygenation
  • Decrease in migraine symptoms
  • Decrease in PMS symptoms
  • Improvement in sleep quality
  • Slight reduce depressive symptoms
  • Slight increase in bone mineral density.

Magnesium is one of the easiest “no-brainer” supplements we recommend and most adults are woe-fully under-supplemented on this front.

Our Top 5 Magnesium Supplements (ranked)

So you want to start taking Magnesium? Here are the best ones we’ve found:

Calm 

Cost: $23.95

Servings: 56 (2 teaspoons each)

Magnesium per serving: 325mg

Type of Magnesium: Magnesium carbonate

Form: Powder

Maybe the industry leader when it comes to magnesium for sleep - Calm by Natural Vitality is one of the best.

Each serving is 325mg of magnesium carbonate. Flavored with natural flavors and stevia - Natural Calm is one of the best tasting drink mixes we’ve tried. If you don’t like stevia - you might have a hard time here, but we’ve found most people enjoy this.

→ Calm Magnesium by Natural Vitality.

Thorne Bisglycinate

Cost: $40

Servings: 60 Scoops

Magnesium per serving: 200mg

Type of Magnesium: Magnesium glycinate

Form: Powder

A magnesium glycinate product from Thorne - they call it “bisglycinate” since there are two glycine molecules attached (two=bi).

Everything Thorne does Is solid and there’s no exception here - it’s even NSF Certified which is helpful if you’re an athlete. Sweetened with monk fruit - so if you’re not a fan of the flavor - that might be a deal breaker.

→ Thorne Bisglycinate

MagTech

Cost: $34.95

Servings: 60 Scoops

Magnesium per serving: 200mg

Type of Magnesium: Magnesium glycinate, taurate, l-threonate

Form: Pill

MagTech is a custom blend of magnesium taurate, magnesium glycinate, and magnesium l-threonate. 

We like that in their “blend” they break down the quantities of each form of magnesium so you know exactly what your’e getting.

Natural stacks is super transparent with their ingredient which means they’re one of our favorites.

→ MagTech Magnesium

MagTech Magnesium Lemonade Drink

Cost: $44.96

Servings: 20 stick packs (1 stick per serving)

Magnesium per serving: 200mg

Type of Magnesium: Magnesium glycinate, taurate, l-threonate

Form: Powder

While the pills are cheaper, this is our preferred method of MagTech. That said, the lemonade flavor is not as good as the calm product. The quality is just as good though - so if you’re looking for another option - take a peek at this one.

→ MagTech Magnesium Lemondade

Magnesium Breakthrough

Cost:$40

Servings: 60 capsules (2/serving)

Magnesium per serving: 500mg

Type of Magnesium: Magnesium chelate, bisglycinate, oxide, malate, orotate, taurate, citrate

Form: Pill

Magnesium breakthrough’s claim to fame int hat they contain all 7 forms of magnesium. Now, what they don’t tell you is what quantities they’re all in. It’s sold as a “blend” so in some ways that’s actually less helpful as different form of magnesium contain different elemental levels of magnesium and are differently absorbed by the body.

Overall, this seems to be high quality and the reviews are solid, but don’t buy totally into the 7-in-1-claims like they want you to :).

→ Magnesium Breakthrough

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Magnesium Side effects

One word of warning when it comes to magnesium - excessive intake can cause digestion and gastronomical distress. 

Be careful not to drastically raise your magnesium levels too quickly (or if you do, just be sure that you’re close to a bathroom). Thank us later :).

References & Sources

Other sources + citations we’ve referenced throughout this article:

Joel Runyon

Joel is the founder of IMPOSSIBLE and the founder of MoveWell. Joel founded MoveWell after sustaining an injury while running an ultra marathon on every continent. Joel is writes about mobility, pain management and health and wellness overall.

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