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 drug formulations with magnesium
Check out what made a particular drug a winner and what to look out for when buying.
Pharmovit Magnesium + B6 Active
- Active ingredients: magnesium, vitamin B6
- Form: capsules .
- Packaging: 120 capsules .
- Dose: 3 capsules daily .
- Sufficient for: 40 days .
Product description
The capsules will help you cope with magnesium and vitamin B6 deficiencies. The capsules will help you to deal with deficiencies of magnesium and vitamin B6, thus combating the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body: tingling sensations, muscle trembling and cramps, as well as irritability and sleep problems.
The capsules will help you to reduce the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body.
Pros and cons
The capsules will help you cope with magnesium and vitamin B6 deficiencies. The capsules will help you to deal with deficiencies of magnesium and vitamin B6, thus combating the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body: tingling sensations, muscle trembling and cramps, as well as irritability and sleep problems.
The capsules will help you to reduce the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body.
Additional information
The capsules will help you cope with magnesium and vitamin B6 deficiencies. The capsules will help you to deal with deficiencies of magnesium and vitamin B6, thus combating the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body: tingling sensations, muscle trembling and cramps, as well as irritability and sleep problems.
The capsules will help you to reduce the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body.
The capsules will help you cope with magnesium and vitamin B6 deficiencies. The capsules will help you to deal with deficiencies of magnesium and vitamin B6, thus combating the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body: tingling sensations, muscle trembling and cramps, as well as irritability and sleep problems.
The capsules will help you to reduce the unpleasant ailments that accompany insufficient concentrations of these ingredients in the body.
Magne B6 Forte 100 mg + 10 mg
- Active ingredients: magnesium ions, pyridoxine hydrochloride .
- Form: tablets .
- Packaging:100 tablets .
- Dose: 3 to 4 tablets .
- Sufficient for: 25 to 33 days .
Product description
Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.
Pros and cons
Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.
Additional information
Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.
Expert opinion
NeoMag Forte
- Active ingredients: magnesium, vitamin B6 .
- Form: tablets .
- Packaging:50 tablets .
- Dose: 1 tablet .
- Sufficient for: 50 days .
Product description
Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.
Pros and cons
Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.
Additional information
Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.
Expert opinion
Doppelherz aktiv Magnesium-B6 Forte 400
- Active ingredients: magnesium, vitamin B6, thiamine, vitamin B12, folic acid .
- Form: tablets .
- Packaging:30 tablets .
- Dose: 1 tablet .
- Sufficient for: 30 days .
Product description
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.
Pros and cons
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.
Additional information
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.
Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.
Expert opinion
Primabiotic Magnesium + vitamin B6
- Active ingredients: magnesium, vitamin B6
- Form: capsules .
- Packaging: 60 capsules .
- Dose: 1 or 2 capsules daily .
- Sufficient for: 30 or 60 days .
Product description
Preparation supports your muscles and bones and improves cardiovascular and nervous system function. It contributes to regulating your metabolism and improves your mental condition and resistance to stress.
Supplementation will help you deal with muscle spasms and other unpleasant discomforts such as twitching eyelids or lips.
Pros and cons
Preparation supports your muscles and bones and improves cardiovascular and nervous system function. It contributes to regulating your metabolism and improves your mental condition and resistance to stress.
Supplementation will help you deal with muscle spasms and other unpleasant discomforts such as twitching eyelids or lips.
Additional information
Preparation supports your muscles and bones and improves cardiovascular and nervous system function. It contributes to regulating your metabolism and improves your mental condition and resistance to stress.
Supplementation will help you deal with muscle spasms and other unpleasant discomforts such as twitching eyelids or lips.
Preparation supports your muscles and bones and improves cardiovascular and nervous system function. It contributes to regulating your metabolism and improves your mental condition and resistance to stress.
Supplementation will help you deal with muscle spasms and other unpleasant discomforts such as twitching eyelids or lips.
SOLGAR Magnesium citrate
Product description
Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.
Pros and cons
Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.
Additional information
Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.
User review
Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.
Sundose° For Stress Relief°
- Omega-3 content: 220 mg of DHA acid and 330 mg of EPA acid
- Additional active ingredients: ashwagandha, magnesium, vitamin B6, vitamin D3
- Form: capsules .
- Dose: 1 omega-3 capsule and 3 capsules of ashwagandha, magnesium, vitamins B6 and D3
- Sufficient for: 30 days .
Product description
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Pros and cons
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Additional information
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Expert opinion
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Magnefar B6 Forte
- Package: 60 tablets
- Dosage: 3 to 4 tablets per day (adults).
- Price: about 20 zł
Product description
The drug is indicated for the prevention and treatment of magnesium and vitamin B6 deficiencies.
Additional information
One film-coated tablet contains 100 mg of magnesium ions in the form of citrate and 10.10 mg vitamin B6, whichóra facilitates its absorption. The coated tablet with a dividing line, makes it easier to crush the tablet if there are problems with swallowing it. The drug does not contain sucrose or lactose.
Magne B6 Forte
- Package: 60 or 100 tablets
- Dosage: 3 to 4 tablets per day (adults).
- Price: about PLN 18-30 (depending on the volume)
Product description
Well-absorbed magnesium in citrate form with vitamin B6.
Additional information
It contains highly absorbable magnesium in the form of citrate. One tablet is 100 mg of magnesium ions and 10 mg of vitamin B6 to enhance its absorption. The tablets are coated and easy to swallow. Magne B6 contains lactose in its composition.
Magnefar B6 BIO
- Package: 50 tablets
- Dosage: 5 to 6 tablets per day (adults).
- Price: about 15 zł
Product description
An effective combination of magnesium and vitamin B6, which supplements the deficiency of this element.
Additional information
One tablet contains 60 mg of magnesium ions in the form of well-absorbed citrate with vitamin B6, which facilitates its absorption. The tablet is coated and has a dividing line, which makes it easier to crush it when one has trouble swallowing. The drug does not contain sucrose or lactose.
Magne B6
- Package: 60 tablets
- Dosage: 6 to 8 tablets per day (adults).
- Price: approx. 18 zł
Product description
Medication with magnesium and vitamin B6, facilitating the absorption of this element and supplementing the deficiency.
Additional information
One tablet contains 48 mg of magnesium ions and vitamin B6, which increases its absorption. The tablet is coated, which makes it easier to swallow. The drug contains sucrose in its composition.
Product description
Magnesium lactate drug with vitamin B6, which is well absorbed and supplements the deficiency.
Additional information
One tablet contains 51 mg of ions of well-absorbed magnesium lactate and 5 mg of vitamin B6, which facilitates its absorption by the body. The drug does not contain sucrose or lactose. The tablet is not coated, so it is advisable to divide it in half before swallowing.
When buying this product, make sure you get Maglek, not MagleQ B6. The latter is a dietary supplement.
Ilona Krzak master of pharmacy
Product description
The drug is recommended for the prevention of magnesium and vitamin B6 deficiencies, and as an adjunct to the treatment of heart disease, among other conditions.
Additional information
In one tablet there are 48 mg of well-absorbed lactate and 5 mg of vitamin B6, which positively affects its absorption. The tablet is coated with a special coating, so that the drug does not dissolve directly in the stomach, but only in the intestinal juice. The tablet is easy to swallow. It contains sucrose in the composition.
Laktomag B6
- Package: 50 tablets
- Dosage: 3 tablets per day (adults).
- Price: about 15 zł
Product description
The drug is recommended to be taken as part of the treatment and prevention of deficits and increased demand for magnesium.
Additional information
One tablet contains 1000 mg of magnesium hydrogenaspartate (70 mg of magnesium ions) with the addition of vitamin B6, which increases its bioavailability. The product without lactose in the composition. Tablets can be divided in half.
Filomag B6
- Package: 50 or 75 tablets
- Dosage: 1-6 tablets per day (adults).
- Price: about PLN 10-14 (depending on capacity)
Product description
A drug with magnesium and vitamin B6, which increases the absorption of this element.
Additional information
The tablet contains 40 mg of magnesium ions in the form of 600 mg of magnesium hydrogenaspartate and 5 mg of vitamin B6. Vitamin B6 increases the absorption of magnesium from the gastrointestinal tract, facilitates its transport into cells and maintains its proper intracellular concentration. It also reduces the excretion of magnesium in the urine. The drug contains sucrose in its composition.
Product description
Medication with magnesium and vitamin B6. Replenishes magnesium deficiency and supports the work of the nervous system.
Additional information
The tablet contains 20 mg of magnesium ions in the form of 300 mg of well-absorbable magnesium hydrogenaspartate tetrahydrate. One tablet also contains 0.25 mg of vitamin B6, which increases the absorption of magnesium and reduces its excretion in the urine. The drug contains lactose in its composition.
Opis produktu
A drug with magnesium in a well-absorbed form that supports the work of the nervous system.
Additional information
One tablet contains 20 mg of magnesium ions in the form of 300 mg of well-absorbable magnesium tetrahydrate hydrogenaspartate. You will not find vitamin B6 here, however, this is a product worth considering. The status of the drug guarantees its effectiveness. The drug contains lactose in its composition.
Aspargin
- Package: 50 or 75 tablets
- Dosage: 3-6 tablets per day (adults).
- Price: about PLN 6-10 (depending on capacity)
Product description
A drug with magnesium and potassium to support the nervous and cardiovascular systems.
Additional information
One tablet of the drug contains 17 mg of magnesium ions in the form of 250 mg of hydroaspartate and 54 mg of potassium ions, also in this form. Magnesium and potassium have complementary effects. They affect skeletal muscle function and support the nervous system. Magnesium increases the absorption of potassium from the gastrointestinal tract. The drug contains sucrose in the formulation.
Slow-mag B6
- Package: 50 enteral tablets
- Dosage: 1 to 5 tablets per day (adults).
- Price: about 10 zł
Product description
The drug with magnesium and vitamin B6 effectively replenishes deficiencies of these components in the body.
Additional information
One tablet contains 64 mg of magnesium ions in the form of magnesium hexahydrate chloride and 5 mg of vitamin B6, which increases the absorption of the drug and reduces its excretion in the urine. The tablets are coated with a shell that is insoluble in gastric juice. They dissolve only in intestinal juice, which protects the gastric mucosa from the irritating effects of magnesium chloride.
Slow-mag
- Package: 60 enteral tablets
- Dosage: from 2 to 6 tablets per day (adults)
- Price: about 10 zł
Product description
Medication with magnesium, safe for people with stomach ailments.
Additional information
The active substance of the drug is magnesium hexahydrate chloride. One tablet contains 64 mg of magnesium ions. Enteral tablets avoid gastric discomfort for people with peptic ulcer disease, since the drug dissolves only in the intestine. The drug does not contain sucrose and lactose.
Product description
A dietary supplement with magnesium that supports the function of the nervous and cardiovascular systems.
Additional information
The active substances contained in one tablet of the drug are 130 mg of magnesium ions in the form of 500 mg of magnesium heavy carbonate. There is no sucrose or lactose in the formulation.
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, SOLGAR magnesium citrate 400 mg, 60 tablets.
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.
Natu.Care Sleep Well
Product description
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Pros and cons
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Additional information
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
User review
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
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
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Editorials
Meet the teamNatu.Care Editor
Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.
Master of Pharmacy
Ilona 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.
Natu.Care Editor
Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.
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