If you’ve ever struggled with health issues such as fatigue, insomnia, nausea, leg cramps, or tension headaches, you may be familiar with the importance a little mineral known as magnesium — and you’re not alone. Affecting up to half of the population, a lack of magnesium in the body, also known as hypomagnesemia, can lead to serious health issues. In addition to the conditions listed above, people suffering from hypomagnesemia may develop heart palpitations, diabetes, seizures, and, in the most serious cases, cardiac arrest. Luckily, there are magnesium supplements you can take to help prevent these symptoms and get back to feeling like your best self in no time.
What is magnesium?
One of the most important minerals we create and consume, magnesium is a natural mineral found in our bodies and in certain foods like spinach, nuts, whole grains, avocados, and certain fish, such as salmon and halibut. It’s also hugely important for maintaining optimal health, as this single chemical compound is responsible for up to a whopping 600 different chemical reactions in the body, including energy production, protein synthesis, and cardiovascular health.
Magnesium Supplement Benefits
With such an important role in our systems, magnesium’s benefits are numerous. In addition to boosting energy and keeping your heart healthy, research has shown that magnesium can help lower blood pressure, improve insulin resistance, fight inflammation associated with aging, and even aid in the treatment of depression and anxiety, which affects upwards of 40 million Americans each year.
Magnesium can even help those suffering from insomnia to get a good night’s sleep!
For optimal results, magnesium supplements should be taken at dinnertime, with the recommended daily intake falling between 310 mg to 320 mg for women ages 19 and older.
What is the best magnesium supplement?
For those looking to boost overall physical and mental health, incorporating a magnesium supplement into your diet just may be the ticket. As always, it’s important to talk to your doctor before adding any new supplement to your daily regimen to make sure it’s right for you. Keep scrolling to shop Woman’s World‘s picks for the best magnesium supplements for women.
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Best Magnesium Supplement Anxiety
Best Magnesium Supplement for Anxiety — Natural Rythym Magnesium Taurate
Where to buy: $21.87, Amazon
Studies have shown that magnesium helps stimulate GABA receptors, one of the most important neurotransmitters in the brain. As it turns out, low levels of GABA are associated with stress-related disorders such as anxiety, depression, and panic disorder. Natural Rythym's Triple Calm magnesium taurate, glycinate, and malate supplement features three types of magnesium shown to help calm the body and mind. In short? It will help you boost those GABAs in a hurry, thereby reducing anxiety. Aah!
Best Magnesium Supplement For Sleep
Best Magnesium Supplement for Sleep — Nested Naturals Magnesium Glycinate
Where to buy: $21.95, Amazon
If your quality of sleep isn't what you want it to be, try Nested Naturals' magnesium glycinate. A 2012 study showed that magnesium can be beneficial to those suffering from insomnia, especially as we age. With the magnesium glycinate — a form of magnesium that delivers high levels of absorption and bioavailability — found in this supplement, you'll get all the soothing and calming benefits you need to help you drift off to dreamland, stat.
Best Magnesium Supplement Constipation
Best Magnesium Supplement for Constipation — Pure Encapsulation Magnesium Citrate
Where to buy: From $14.50, Amazon
One of the most common side effects of taking magnesium supplements is stimulated bowel movements. That makes it a great vitamin to take it you've been suffering from constipation. There's one type that tops the rest, however: magnesium citrate. Seen in this magnesium supplement from Pure Encapsulation, magnesium citrate works by pulling water into the intestine, which in turn softens stool and relaxes your bowels. Essentially, magnesium citrate makes "going" easier without completely draining you like a laxative would.
Best Magnesium Supplement For Muscles
Best Magnesium Supplement for Leg Cramps — Country Life Calcium Magnesium Potassium
Where to buy: $10.79 (Originally $10.99), Amazon
For those of us who suffer from leg cramps, there are three minerals we've been told time and time again that we need to load up on: calcium, magnesium, and potassium. Thankfully, there's a supplement out there chock-full of all three. The ultimate vitamin for leg cramps comes in the form of Country Life's Calcium Magnesium Potassium supplement. Providing you with a proper daily dose of all three minerals, this is one formula you'll want to make space in your medicine cabinet for.
Best Magnesium Supplement For Migraines
Best Magnesium Supplement for Migraines — Mag-Ox Magnesium Oxide
Where to buy: $12.44, Amazon
Anyone who suffers from migraines knows how debilitating they can be. According to the American Migraine Foundation, however, a little magnesium supplementation could be the answer to your brain-pounding woes. Research has shown that magnesium oxide decreases pain-transmitting chemicals in the brain, such as Substance P and glutamate, and prevents the narrowing of brain blood vessels caused by the neurotransmitter serotonin — both of which lead to migraines. By adding a supplement like Mag-Ox's Magnesium Oxide, you could very well say goodbye to, or at least diminish the frequency of, migraines for good.
Best Magnesium Supplement Keto
Best Magnesium Supplement for Keto — Vitamin Bounty Tune Your Keto
Where to buy: $19.99, Amazon
When you go Keto, you end up cutting — or substituting for — a lot in your diet. This can lead to vitamin deficiencies and an unpleasant side effect known as the 'keto flu'. To stay healthy and ensure your essential minerals stay at a healthy level, add Vitamin Bounty's Tune Your Keto supplement to your daily regimen. This all-in-one multivitamin features a blend of vitamins A, C, D, E, K, B6, and B12, plus collagen, MCT, potassium, and, of course, magnesium, for a supplement that will keep you on track to hit all your diet goals.
Best Magnesium Supplement Liquid
Best Liquid Magnesium Supplement — Solgar Magnesium Citrate
Where to buy: $13.85, Amazon
Some of us struggle with swallowing pills, but that shouldn't stop us from reaping the benefits of magnesium. With Solgar's liquid magnesium citrate supplements, it won't have to. Featuring a blend of magnesium citrate, calcium and vitamin D3, this little miracle worker has everything you need to keep your heart, bones, and mind healthy — and all it takes is a quick little sip!
Best Natural Magnesium Supplement
Best Natural Magnesium Supplement — Seven Minerals Stress & Anxiety Magnesium Spray
Where to buy: $19.95, Amazon
For a natural magnesium supplement, we turn to Seven Minerals' Stress & Anxiety magnesium spray. Unlike other supplements on this list, this isn't taken orally, but instead spritzed onto the body. That means you won't have to worry about upset stomach or gastro-intestinal issues you might see with magnesium tablets. Made with ionic magnesium chloride, this spray is absorbed rapidly through the skin into the bloodstream. It features a soothing essential oil blend comprised of lavender, roman chamomile, clary sage bergamot that will make for your most relaxing magnesium fix yet.
Best Magnesium Supplement Memory
Best Magnesium Supplement for Memory — Double Wood Magnesium L-Threonate
Where to buy: $29.95, Amazon
While its effect on heart, muscle, and mental health are well-known, recent studies have shown that magnesium — particularly of the l-threonate variety — is great for your memory, too. To protect your brain from damage and keep your mind sharp as a tack, try Double Wood's Magnesium L-Threonate capsules. Formulated specifically with memory in mind, you'll find your overall recall and cognitive functions improving in no time.
Best Magnesium Supplement Menopause
Best Magnesium Supplement for Women — Nobi Nutrition Magnesium Complex
Where to buy: $21.45, Amazon
With all the benefits of magnesium we've already covered, it's easy to see why an all-encompassing complex, like Nobi Nutrition's magnesium complex, would be a great pick for people in general. It's especially for those going through menopause, however.
One user shared her experience with the supplement after a bumpy beginning to the "change," saying, "Ever since I started taking it, I am a whole new person. I actually feel like myself. No mood swings, no crying and sugar cravings. No irregular periods or hot flashes. I also sleep better and have more energy in the morning!"