Which magnesium is best absorbed? The best magnesium, drug and supplement (Ranking 2024)
A compilation of the best magnesium products, prepared in consultation with a pharmacist.
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.On the market we have a choice of medicines and supplements with magnesium, in a variety of forms and with different bioavailability. When choosing the best product, we should pay attention to several important criteria.
You are here because you want to walk into a pharmacy with confidence and buy the best magnesium. Maybe you have a friend's recommendation in mind? Or maybe the magnesium just happens to be on promotion? The pharmacist smiles and offers you several products. Surprise her. Make a fully informed choice actually the best magnesium.
Description of contents:
- Best magnesium - ranking
- Analysis of magnesium drug formulations
- What does magnesium help with
- Summary
See also:
- Magnesium
- Potassium
- B vitamins
- Chromium
- Iron
- Selenium
- Iodine
- Vitamin B12 deficiency
- How to quickly correct vitamin B12 deficiency
Best magnesium - ranking
The best magnesium is SOLGAR Magnesium Citrate 400 mg, which covers 107% of the daily magnesium requirement in a daily serving. Magnesium citrate is one of the best and most absorbable forms of magnesium. A pack is sufficient for 30 days of supplementation.
This article is divided into two parts.
In the first, we immediately give you a ranking of the best magnesium products on a platter. You can trust us - together with pharmacist Ilona Krzak we have carefully analysed the ingredients so that you can buy the best quality magnesium.
The second part is basic chemistry knowledge. If you're interested in the magnesium oxide scandal, have heard of magnesium baths or want to understand why magnesium citrate is so well absorbed - read the article to the end.
What to decide.
What determined the ranking position?
- status of the drug,
- form of magnesium and its bioavailability,
- dose of magnesium ions per tablet,
- additional ingredients affecting bioavailability,
Did you know that the magnesium content of dark chocolate varies, depending on the cocoa content? You can read this and other interesting facts in the article about magnesium.
Analysis of products with magnesium
Check out what made a particular drug a winner and what to look out for when buying.
See also articles on health:
Which magnesium to choose?
It is best to choose magnesium in the highly absorbable form of organic salts, i.e.: magnesium citrate, magnesium lactate or magnesium aspartate. Magnesium citrate is absorbed up to 90% from the digestive tract, so it is worth choosing this form of magnesium. Vitamin B6 in the formulation will increase its absorption.
What does magnesium help with?
We invite you to the second part of the post, where we serve you a handful of basic chemistry knowledge. See how easy it is! By the way, you will learn how not to overpay for catchy marketing.
Magnesium is an essential mineral for humans and the second most prevalent intracellular cation in the bodyand. It exhibits a range of health-promoting benefits
- Strengthens and supports the nervous system.
- Helps with disorders associated with sleep
- Reduces the severity and occurrence of migraines.
- Reduces inflammation in the body.
- Supports the skeletal system and prevents osteoporosis.
- Reduces blood pressure.
- Proper concentration of magnesium in the body supports mental health.
- Reduces symptoms of premenstrual syndrome.
- Promotes the function of the circulatory system.
Which magnesium is best for cramps?
The best magnesium for cramps should contain magnesium citrate, as this form is up to 90% absorbed, and vitamin B6, which further benefits its bioavailability and nervous system function. Recommended magnesium for cramps is, for example:
Cramps are a fairly common ailment. They can result from the use of certain medications, the presence of illnesses such as high blood pressure or exhaustion. In addition to supplementation, take care to eat a nutritious diet, relax and get enough sleep.
Cramps are a fairly common complaint.
Solubility: organic and inorganic salts
Your body does a better job of absorbing organic salts than inorganic saltsand.
One of the properties of salts is their solubility. For magnesium to be best absorbed into the body, the salt in a given form must dissolve and release the magnesium ion. The more salt dissolves, the more magnesium your body will absorband.
The best absorbed forms of magnesium are the organic saltsand: magnesium citrate, magnesium lactate, magnesium aspartate, magnesium malate.
Lower absorbed forms of magnesium are inorganic saltsand: magnesium oxide, magnesium carbonate, magnesium sulfate.
Bioavailability (bioavailability) is the degree to which nutrients supplied from food and supplementation are converted to a form that allows them to be absorbed by the body. The higher the number, the greater the bioavailability..
Ilona Krzak Master of Pharmacy
Magnesium oxide affair. What is it all about?
You've heard that if magnesium, God forbid in oxide form. What's the point? Magnesium oxide is the weakest form of its absorption. According to research, its absorption is only 4%and. Kicking lying down - there are even studies that show no difference between taking a magnesium oxide supplement and the placebo effect .
Why do manufacturers use this form of magnesium in their products?
Magnesium oxide is cheap to produce for the manufacturer. Its form is light, so it can be put into the formulation of a tablet in large quantities. This treatment translates into manipulative advertising slogans in which manufacturers boast about the high amount of magnesium ions. The information on the packaging about 400 mg of magnesium is impressive; unfortunately, magnesium will not be assimilated in this amount.
Magnesium baths - do they work?
No, magnesium baths do not workand. By pouring magnesium salt into your bath, you will not absorb magnesium through your skinand. Don't be fooled. Check what sources (and if any) someone is citing when recommending magnesium baths in salt or magnesium flakes.
A warm bath is relaxing, but the presence of magnesium in the water has nothing to do here. It's better to buy a scented and foaming bath liquid. At least you can make yourself a nice crown of foam! Pach, 1:0 for the liquid!
Have you found your magnesium favourite? Let us know in the comments! Or do you have an idea of what to do with 5kg of magnesium bath salt? A colleague asks...
See also:
- Guide: How to choose the best omega-3
- Recommended hair supplements
- Collagen for hair, skin and nails
Summary: how to choose the best magnesium?
Remember:
- Buy a medicine, not a supplement. You can be sure that the product has been reliably tested. Each batch is checked for quality, guaranteeing the efficacy of the product.
- Purchase a medicine, not a supplement.
- Choose the best absorbed form of magnesium. These are the organic salts: magnesium citrate, magnesium lactate, magnesium aspartate, magnesium malate.
- Beware of additional active ingredients. Particularly vitamin B6, which supports the absorption of magnesium. It is not a must-have ingredient, but it offers real benefits.
- Read the ingredients. Choose the product that best suits your needs, especially if you are lactose or sucrose intolerant.
- Calculate what works for you. Find out what daily doses are recommended by the manufacturer or your doctor and calculate how long a pack will last you.
FAQ
What is the best magnesium to buy?
The best way to buy magnesium is in citrate or lactate form, as these are the forms best absorbed by the body. A helpful addition will be the presence of vitamin B6 in the formulation, which also increases the bioavailability of magnesium by up to 40%.
What is the best magnesium for cramps?
For cramps, it is best to take preparations containing magnesium in the form of citrate or lactate and vitamin B6, which increases its absorption into the body. Cramps can be the use of certain medications, illnesses, e.g. high blood pressure, exhaustion. Consult your doctor if magnesium supplementation does not help.
What should magnesium not be combined with?
Magnesium should not be combined with zinc, as both minerals can negatively affect their bioavailability, which will result in less magnesium entering the bloodstream. Magnesium should not be combined with alcohol and coffee, which impair magnesium absorption.
What is the best magnesium for fatigue?
The best magnesium for fatigue is the organic form of citrate or lactate combined with vitamin B6, which supports its absorption into the body. This combination helps to reduce fatigue and supports the nervous system.
Can you take magnesium with vitamin D3?
Yes, you can take magnesium at the same time as vitamin D3 and this is a very beneficial combination for the body. It is best to take magnesium in the form of citrate or lactate, and vitamin D3 in the form of cholecalciferol in drops.
Can magnesium be taken continuously?
Magnesium can be supplemented on an ad hoc and long-term basis. Above all, however, it is important to ensure a varied and nutritious diet rich in magnesium and other vitamins and minerals. During supplementation, blood magnesium concentrations should be monitored to avoid excess.
What time of day to take magnesium?
Magnesium can be taken at any time of day, but if you want to improve the quality of your sleep, it is advisable to take it about 30-60 minutes before bedtime with a light meal. Some scientific studies suggest that magnesium can have a positive effect on falling asleep and make it easier.
What is the best absorbed magnesium?
The best absorbed magnesium is organic salts such as magnesium citrate, magnesium lactate, magnesium aspartate, magnesium malate. Magnesium citrate is absorbed up to 90% from the digestive tract, and you will find this form in the dietary supplement SOLGAR Magnesium Citrate 400 mg. natu.care
Sources
See all
Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. M. (2013). Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients, 5(8), Article 8. https://doi.org/10.3390/nu5083022
Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality-Transdermal Magnesium? Nutrients, 9(8), Article 8. https://doi.org/10.3390/nu9080813
Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55. https://doi.org/10.1080/07315724.1990.10720349
Mühlbauer, B., Schwenk, M., Coram, W. M., Antonin, K. H., Etienne, P., Bieck, P. R., & Douglas, F. L. (1991). Magnesium-L-aspartate-HCl and magnesium-oxide: Bioavailability in healthy volunteers. European Journal of Clinical Pharmacology, 40(4), 437-438. https://doi.org/10.1007/BF00265863
Nielsen, F. H. (2018). Magnesium deficiency and increased inflammation: Current perspectives. Journal of Inflammation Research, 11, 25-34. https://doi.org/10.2147/JIR.S136742
Quaranta, S., Buscaglia, M. A., Meroni, M. G., Colombo, E., & Cella, S. (2007). Pilot Study of the Efficacy and Safety of a Modified-Release Magnesium 250mg Tablet (Sincromag®) for the Treatment of Premenstrual Syndrome. Clinical Drug Investigation, 27(1), 51-58. https://doi.org/10.2165/00044011-200727010-00004
Roguin Maor, N., Alperin, M., Shturman, E., Khairaldeen, H., Friedman, M., Karkabi, K., & Milman, U. (2017). Effect of Magnesium Oxide Supplementation on Nocturnal Leg Cramps: A Randomized Clinical Trial. JAMA Internal Medicine, 177(5), 617-623. https://doi.org/10.1001/jamainternmed.2016.9261
Tangvoraphonkchai, K., & Davenport, A. (2018). Magnesium and Cardiovascular Disease. Advances in Chronic Kidney Disease, 25(3), 251-260. https://doi.org/10.1053/j.ackd.2018.02.010
Veronese, N., Demurtas, J., Pesolillo, G., Celotto, S., Barnini, T., Calusi, G., Caruso, M. G., Notarnicola, M., Reddavide, R., Stubbs, B., Solmi, M., Maggi, S., Vaona, A., Firth, J., Smith, L., Koyanagi, A., Dominguez, L., & Barbagallo, M. (2020). Magnesium and health outcomes: An umbrella review of systematic reviews and meta-analyses of observational and intervention studies. European Journal of Nutrition, 59(1), 263-272. https://doi.org/10.1007/s00394-019-01905-w
Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, J., Zhang, W., & Song, Y. (2016). Effects of Magnesium Supplementation on Blood Pressure. Hypertension, 68(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664
Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 16(3), 183-191.
Schuchardt, J. P., & Hahn, A. (n.d.). Intestinal Absorption and Factors Influencing Bioavailability of Magnesium- An Update. Current Nutrition & Food Science, 13(4), 260-278.
Editorials
Meet the teamIlona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
Editor
Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.
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