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We offer you a comparison of the top 7 magnesium preparations that are better absorbed and tell you about the possible side effects of the remedies. In this article, you will learn about the importance of magnesium, its necessary amount for the proper functioning of the body. From what sources (food and supplements) a person can consume it and in what forms.
Mg is one of a number of the most important micronutrients. We rarely think about its necessity, but it is the one responsible for:
- sleep quality,
- protein synthesis,
- the proper functioning of the central nervous system,
- energy metabolism,
- cell growth and other vital functions of the body.
According to scientific data, it is involved in 80% of all biochemical reactions. It is this mineral that is the natural anti-stress mechanism in the human body. Thus, its deficiency leads to increased sensitivity of the body to any external influences:
- distraction and memory impairment.
This is due to the fact that the stress increases the need for magnesium. In normal amounts, it normalizes the excitation of the central nervous system. Especially important is the balance of this trace element for the elderly and elderly people, because its deficiency at that age would be a serious risk:
- heart attack,
- high blood pressure.
In young people, its deficiency can lead to:
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- angina pectoris,
- heart failure,
- Chronic fatigue syndrome and asthenia.
Even for adolescents and children, a deficiency of this mineral can have deleterious effects. They manifest as:
- hyperactivity and attention deficit disorder,
- asthma and obstructive bronchitis (with a lack of the mineral smooth muscles of the bronchi do not relax, breathing becomes difficult, there are cramps, there is a suffocating cough).
- Daily magnesium requirement
- Magnesium dosage for pregnant women
- Magnesium Ratios for Categories and Age Groups
- The best forms of magnesium for absorption
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Daily magnesium requirement
The human body contains only 25 grams of Mg. About 60-67% of its total amount is concentrated in bone tissues, and the remaining 33-40% in soft tissues (vascular walls, muscles, blood cells, etc.). Because of this, you may not even know about the deficiency of this micronutrient by taking a simple biochemical blood test.
- Fatigue, weakness, drowsiness;
- Unexplained mood swings;
- loss of appetite;
- involuntary muscle contractions, cramps, tingling sensation in extremities;
- tendency to swelling;
- abdominal pain, constipation, nausea;
- arrhythmia, high blood pressure;
- abnormal heart function;
- premenstrual syndrome in women.
By the way, in women Mg deficiency occurs 20-30% more often than in men. This is due to the presence in the female body of the hormone aldosterone, which accumulates fluid. During and before menstruation, even more of this hormone is produced. Magnesium, in turn, from the blood gets into the accumulated fluid and leaves the body with it.
In addition, it is also lost in the blood during women’s days. Therefore, for women the need for the element can often be higher than for men. Who should monitor the level of the element most of all? Women, especially during pregnancy and lactation, the elderly and people who are regularly active in sports.
Magnesium dosage for pregnant women
In pregnant women, a lack of the element can lead to:
- Increased uterine tone (which threatens premature labor),
- Delayed intrauterine development syndrome,
- Preeclampsia (a complication of pregnancy, characterized by high blood pressure and severe edema).
During lactation, preparations with Mg will have a positive effect on the emotional state of the mother and, as a consequence, the baby. Many believe that there is no need for additional intake of vitamin complexes or supplements. Often the body gets everything it needs in sufficient quantities with food.
So, the list of foods that contain magnesium can include:
- Seeds (pumpkin seeds, sesame seeds, flax seeds, sunflower seeds)
- Greens (especially spinach and arugula),
- dark chocolate, etc.
However, this statement will only be true if two factors are present at the same time:
- A well-balanced diet;
- The complete absence of stress.
Magnesium Ratios for Categories and Age Groups
Not all of us can say that we eat absolutely correctly and never abuse sweets, instant foods, semi-finished products and other things. And even more so, there is hardly a person who doesn’t go through stressful situations.
The amount of magnesium in the body decreases in direct proportion to the amount of stress. For this reason, it is thought that food can satisfy the daily requirement for this element up to the age of 25, at the most. After that, it is recommended that Mg be added to the diet in the form of supplements.
An average person should consume between 350 and 800 mg of the mineral per day. If deficient, a correction of the daily dose at the rate of an additional 10 to 30 mg per kilogram of body weight is necessary. See the table below for the recommended daily allowance of Mg for children and adults.
|Daily rate (mg/day)|
|Kids||until 12 months||55-70|
|31 and older||320|
|31 and older||420|
In recent years, many experts have argued that one should not rely on the averages mentioned above. It is allegedly necessary to calculate an individual norm based on one’s own weight at the rate of 6 mg of the micronutrient per kilogram of weight. So, for a person weighing 60 kg, the daily requirement would be 360 mg.
The best forms of magnesium for absorption
Vitamin complexes with different forms of minerals can be used to make up for the deficiency. There are several groups of magnesium-containing preparations.
You need to pay attention to the form based on your specific needs. It also determines the bioavailability of the drug (the ability to be absorbed better), the speed and quality of absorption of useful substances and side effects. Let’s analyze the best forms from each category below.
Preparations with this form of the mineral are easily perceived by the body, are absorbed and do not require additional transformations in the body, do not have a laxative effect. In this regard, chelates are considered the best and most optimal for consumption.
At the same time, due to the large size of the molecules, the daily dosage will consist of several capsules, the intake of which should be divided into several times. Another disadvantage is the high cost of such preparations, which is due to the complexity of production. Chelates in turn are presented as compounds with glycine, taurine, L-threonic acid and orotic acid.
Magnesium glycinate is a compound with the amino acid glycine. These are the most popular complexes that are quickly absorbed, well tolerated and have no side effects. The bioavailability is 80%. It is the most recommended for long-term deficiency of the micronutrient because it can restore normal levels fairly quickly.
Glycinate has a calming effect. Glycine is an inhibitory neuromodulator, so this form would be best when relaxation is needed.
L-Threonate Magnesium is a bundle of Mg with L-Threonic Acid (L-Threonate). This is a fairly new form on the market. It is characterized by high bioavailability, like all chelates, fast action and no negative effects on the gastrointestinal tract. This form directly affects brain function. It is able to increase cognitive function, develop short-term and long-term memory, contributes to mental acuity, responsiveness, normalizes mood, sleep and improves its quality. It is also used for attention deficit disorder, autism and Alzheimer’s disease.
Magnesium orotate is Mg in conjunction with orotic acid. Orotate also has a good degree of absorption, but is taken by the body a little worse than glycinate and taurate. It is recommended for athletes and people with cardiovascular problems (angina pectoris, heart failure).
Magnesium citrate is a compound of Mg with citric acid. This compound is quite popular and common on the market, it is relatively cheap. Rather easily absorbed, the bioavailability is 90%.
The main disadvantage is a slight laxative effect. In view of this, citrate is not recommended for those who have problems with motor function of the intestine. In what cases should you give preference to vitamins with this form? It is recommended:
- for relaxation;
- When it is necessary to reduce muscle pains;
- Those who have problems with the colon and small intestine (such preparations improve digestion).
Magnesium malate is an addition to the main mineral of malic acid, which is found in fruits (unripe apples, grapes, citrus fruits, barberry and others). This, too, is a fairly common compound with good bioavailability (70%), cheaper than any chelated forms. These supplements help produce energy at the cellular level and are recommended for:
- migraines, depression;
- lack of energy and fatigue;
- the need to regulate blood sugar levels;
- muscle pain.
Magnesium chloride is a compound of the base mineral with chloride. Chloride is one of the most stable and bioavailable, it is well absorbed through the skin. It is available as a highly concentrated oil (bischofite) or flakes (salt) for baths. This form of release is popular with athletes because it helps fight fatigue, relieve muscle and joint pain. It increases endurance and improves the quality of sleep.
Chloride is also practical for people with gastrointestinal problems, it is involved in the production of gastric acid, which is responsible for digestion, is able to cleanse the body (detoxification), improve kidney function.
To summarize, it is better to take chelates as well as chloride (for external effects on the skin), citrate (to improve intestinal function) and malate (to replenish vital energy). Of the chelates, glycinate (for severe deficiencies and the need for relaxation), L-threonate (to improve brain function), and taurate (for the heart and its proper function) are preferred.
In addition, vitamins B6, C, D, K2 will help improve the absorption of the micronutrient. With potassium, selenium and bicarbonate the effectiveness will also be higher. The most common combination with vitamin B6. Such complexes actively fight depression, sleep disorders, anxiety, and help with leg cramps. At the same time, magnesium-B6 is well taken and has no side effects.
7 Magnesium Supplements for Better Absorption
The market of nutritional supplements and vitamin-mineral complexes today is so crowded that it is quite difficult to stop at one thing. There are capsules, and dragees, and intravenous agents, products in powder, in flakes (salt), oils and so on. Which is the best to choose?
In this section we will directly analyze the top 7 magnesium preparations that are better absorbed. The names of the means, where it contains the most Mg, which is the most beneficial, exactly will not harm, and will help – about this you will learn here. The list includes the best supplements in each of the most digestible forms, namely chelates, citrate, glycinate and malates.
Magnesium ion drops, NRGLab
The drops are manufactured in Singapore by NRGLab. They did not appear on the Russian market long ago, but they have already managed to prove themselves well, as evidenced by the numerous positive reviews of consumers.
The product, unlike most others, is presented in the form of drops. This allows you to adjust the dosage to the needs of each individual (based on weight, age, gender, mineral requirements). How to take the supplement?
According to the instructions, it is necessary to adhere to the following scheme: 2 drops per 10 kg of weight 2-4 times a day with meals. If the deficiency is severe, it is recommended to take 100 drops a day, divided into 4 intakes (20 drops at breakfast and dinner, 40 at lunch and 10-20 drops at bedtime).
This is a chelated product, which allows it to be absorbed very well without burdening the digestive and excretory systems. It contains NRGLab purified water patented in the USA, citric acid, silver and magnesium ions. The handy 100 ml bottle is economical enough. A bottle will last an average of 3 months. Keep in mind that 50 drops is about 1 ml.
External application is also possible. Rub 5-10 drops into the bothersome area. This will help relieve muscle pain and joint pain. You can also use with compresses, also adding 5-10 drops per compress.
With regular swelling, you can take 3 drops per 3 kg of weight 2-4 times a day along with a meal. This will help restore water balance and reduce swelling.
The supplement contributes to the proper functioning of the heart, muscles, helps maintain energy balance. It helps fight fatigue, maintains the balance of mineral and hormonal systems, participates in the production of proteins, and regulates the central nervous system.
Another positive effect of the mineral ions in this form has on the skin and hair. Hair will become silky and the skin moisturized, smooth, redness, irritation and itching will disappear. This is due to the fact that the content of the drug includes hydrogen protons.
They clean the cells, the intercellular space and the membrane, which are often calcified. This is the reason for the above-mentioned positive effect on the skin.
Cal Mag D Plus, Nutrilite
This is a dietary supplement produced by Nutrilite (Amway). It is very well-known and popular among consumers. It contains vitamin D (6.7 mcg) and calcium (400 mg) in addition to the main micronutrient. Each of the three components helps the others to be better absorbed. For example, vitamin D promotes the absorption of calcium, and magnesium – the proper absorption of calcium.
The complex does not contain dyes, flavors, fragrances, preservatives. At the same time, it is worth noting that the content of Mg itself is not so much, only 166.7 mg in a daily dose. It is necessary to take two tablets a day with meals. If there is a large shortage of micronutrients, it is possible to increase the daily intake up to 4 pieces. It is economical to take 120 tablets per day, but if the person takes the maximum daily dose, two additional packs are needed for the entire course.
Magnesium Citrate, Solgar
Magnesium Citrate is a product manufactured in the USA by the well-known Solgar Company. The company has been around since 1947 and has proven itself in the market of supplements and vitamin complexes. Like all company products, this one does not contain GMOs, gluten, wheat, dairy products, sugar, preservatives, flavors, and sweeteners.
Because of this, it is often favored by vegans and vegetarians. Magnesium Citrate supports nervous and muscular function, bone health, and cellular energy metabolism.
It is well absorbed, but the trace element is presented here in combination with citric acid (citrate), which means the possibility of a laxative effect after use. This is also noted by consumers. In this regard, it is still better to choose malate or glycinate.
The complex is available in tablets. In a package of 60 pieces. It is necessary to take two tablets a day with meals, that is, one in the morning and one in the evening. One bottle of capsules is designed for a month of consumption. One serving contains 400 mg of Mg, which more than covers the daily requirement of the adult body.
Magnesium Glycinate, Now Foods
Another product of the American production of no less well-known brand Now Foods. You can also note the good composition of the supplement. It is also suitable for vegans and vegetarians, it does not contain dairy products and has a vegetarian coating. The production also does not use products that can cause allergic reactions (nuts, gluten, soy, and so on).
BAA is available in tablets, the quality of which meets the quality standard of GMP. 180 pieces in a package. The main element is in the form of a compound with glycine (Magnesium Glycinate). That is, it is a chelate, which has high bioavailability, is well absorbed into the intestine without harm to the digestive system.
Consumers note the high effectiveness of the remedy. It has a positive effect on the emotional state, helps to feel awake,
It is recommended to take 2 tablets 1-2 times a day, depending on individual needs. A pack of 90 pills is enough for 1.5 months. The main drawback is a low content of the essential mineral – only 200 mg, i.e. half of the daily requirement.
NRGvit Mineral Ion Drops, NRGLab
No less effective complex from the Singapore company NRGLab. NRGvit (as in the drops with magnesium ions of this manufacturer) also contains patented purified water with ionic silver citric acid and mineral ions. This complex has copper ions in addition to Mg minerals.
The purified water is a carrier of hydrogen ions (protons) with a pH of 4.2. Protons actively affect blood vessels and cells, improve blood flow in the capillaries, clean the vessels and their walls of all kinds of clots and prevent calcification. They also free the body from free radicals and eliminate stagnation in the body.
Drops can help with insomnia, fatigue, headaches, cholelithiasis, pancreatitis, pancreatic tumors and even with alcoholism and obesity. A bottle of 100 ml is also enough for about three months of use on the same pattern as the drops with magnesium ions of this company.
To improve the general condition, strength and vitality it is enough to use 1 drop per 10 kg of weight 3 times a day with a meal. Already from the beginning of their use, people have noted significant changes. The drops are suitable for both adults and children for prevention and treatment. Thanks to this form of release, the dosage can be easily changed.
This is a revolutionary product with high efficacy with a pure composition. No other remedy is able to have the same effect as this one. It has no contraindications and no side effects. Because of this, the drops are indicated even for pregnant and lactating women.
It is absorbed by the body by 99%, having no adverse effects on the digestive organs, it is also eliminated without residue, causing no damage to the excretory organs. So, unlike tablets, the liquid ionic formula of the mineral does not burden the kidneys or the liver.
All NRGLab products are compatible with other medical products. That means that you don’t have to worry about combining them with other medicines.
The use of hydrogen ions is preferably combined with a special diet, which includes the exclusion of dairy products and cereals for the duration of the treatment.
Magnesium Malate, Source Naturals
An American-made dietary supplement in the form of malate, a complex of Mg and malic acid. The supplement promotes cardiovascular health, promotes energy production, and helps the muscular system function.
Consumers note the effectiveness of the product: the brain begins to work clearer, there is more strength and energy, stabilizing the psychological state. Magnesium Malate is available in tablet form. In a package of 180 pieces. This supplement should be taken 1 to 3 times a day with a meal.
This preparation can be taken for an average of one and a half months. In addition to the main micronutrient it also contains sodium (5 mg). At the same time, the product has a fairly high dosage of Mg – 425 mg per serving.
This is not a chelated type of mineral, so adverse reactions are possible as a result of consumption. Some consumers report gastrointestinal problems after a week of use (bloating, liquid stools). If there are gastrointestinal problems before taking, especially with the pancreas, it is better to choose other forms of the trace element.
Magne B6, Sanofi winthrop industry
This is the most well-known, advertised and easily available remedy. It is often prescribed by doctors for pregnancy, vegetative vascular dystonia and other conditions and can be easily found in any pharmacy. Indications for use: confirmed micronutrient deficiency.
Available in tablet form and solution in ampoules (but not for intramuscular injection, but for internal use). Here we will talk about tablets, as the more familiar form of consumption. One tablet contains 470 mg of Mg lactate dihydrate. The package contains 60 or 90 tablets.
It is recommended that adults take 6-8 tablets per day, and 40 tablets per day for children over 6 years of age with a body weight of more than 20 kg. You can take 1-2 tablets at a time. If you take an average dosage (6 units), it is only enough for 10 days. The tablets are large enough that it is difficult for a child to swallow them.
Note side effects such as allergic reactions (hives, itching), abdominal pain, diarrhea. It is contraindicated for people with renal failure, fructose intolerance, children under 6 years old, lactating women. Due to the fact that the supplement has some excitatory effect, it is undesirable to take it after 18:00, so as not to have problems falling asleep.
At the same time, people who take Magne B6 note its high effectiveness. It helps in the fight against seizures, improves the quality of sleep, gets rid of panic attacks, anxiety.
For a complete understanding of all the advantages and disadvantages of the top 7 magnesium preparations that are better absorbed, see the table at the bottom of the article with a brief description of each of them.
Traffic Congestion Drug Effects
The main side effect of almost all drugs is a laxative effect, which can occur when taking organic acids and inorganic salts (citrate, sulfate, chloride, magnesium hydroxide). Also quite common side effect in the form of allergic reactions (itching, burning sensation, rarely a rash).
Contraindications to the drugs will be high sensitivity to the active components of the remedy. Even added are excessive vitamin B6, low blood pressure, glucose intolerance, gastrointestinal tract disorders, functional renal failure, atrioventricular blockade.
In this regard, always consult your doctor or family doctor before taking any drugs and dietary supplements.
In addition, each form also has its own contraindications and disadvantages:
- Taking aspartate is contraindicated in severe headaches and depressive states;
- Oxide may cause nausea and intestinal upset;
- citrate interferes with calcium and iron absorption;
- Malate should not be taken in the evening, as it generates additional energy that will prevent sleep;
- orotate should be avoided for cirrhosis of the liver and urolithiasis;
- Chloride is contraindicated if you have sensitive skin.
Separately, we draw your attention to the need for proper intake of drugs with Mg. Follow a few simple guidelines in order to avoid harming your body:
Take supplements before meals, 10-15 minutes before meals;
- Never take them separately from food; this may cause stomach pain and nausea;
- The daily dosage is best divided into several doses (preferably two) for better absorption and to reduce the impact on the gastrointestinal tract;
- the intake should be at the same time, if you forget to take it, do it as soon as you remember, but never take a double dose at one time;
- While taking the complexes, refrain from drinking coffee, strong tea, and alcoholic beverages, because they contribute to the rapid excretion of the mineral and prevent its full assimilation;
- The average duration of taking supplements should be two months to achieve the desired effect.
Incorrect intake of dietary supplements may also have adverse effects. So, in the case of overdose, diarrhea, nausea, vomiting, heartburn, loss of consciousness, pain in the stomach area, cramps, difficulty breathing, feeling of lack of air, decreased blood pressure, inhibition of reflexes, disruption of the proper work of the heart muscle are possible.
Now you know about the importance of magnesium in life support, its main forms of production, the consequences of taking each of them, possible negative reactions from improper use, overdose or just side effects. All of this should not be turned a blind eye.
After all, everyone wants to have a healthy body, to lead an active lifestyle, to be calm and balanced, to think soberly and react quickly. All this is only possible with normal levels of Mg. Foods, as you have already realized, will not always, or almost never, be able to fill an adult’s need for this mineral.
Taking supplements and vitamin-mineral complexes is the most effective way to help your body cope with the challenges of everyday life. By weighing all the information you receive, you will be able to choose the product that is right for you based on your specific needs.
Each of the top 7 magnesium preparations that are better absorbed are very well proven. They have good bioavailability and high efficiency. We hope this article has helped you figure out which is the best medication. Calcium Magnesium Vitamin D Plus (Nutrilite), Magnesium Citrate (Solgar), Magnesium Glycinate (Now Foods) have a good natural composition.
Magnesium Malate (Source Naturals) is a product with a high content of the major trace element and a favorable economical package. Magnesium Citrate (Solgar) and Magne B6 (Sanofi winthrop industrie) are relatively inexpensive based on the cost per pack, but always consider what the cost of the entire course will be.
NRGLab Mineral Ion Drops, despite their high cost, are in our opinion the best choice, as they are the most convenient to use, have no contraindications or side effects. Ionic drops will strengthen your health without the slightest harm. Your body will thank you! Be healthy!


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Determining what things to eat prior to a workout can be difficult and it's crucial to consider both the activity you've planned, and the goals you are thinking about. What you need to eat before an evening workout is dependent on the sort of workout you're doing and how long you've got. Unlike with strength training, what things to eat before an evening cardio workout is really straightforward nearly all of the moment.
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Your post-workout meal might be one of the main meals of the day. Though a normal pre-workout meal is a very first step to a superb workout, it's ideal to bring another supplement to your meal before you hit the gym. If so, then you are still able to eat a good pre-workout meal. You will have to be really careful to purchase the proper pre-workout meal for ladies since many manufacturers present new options annually.
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Meal prepping can make you eat much healthier foods throughout the week, even if you don't have enough time to cook. Or you may have a more compact meal just before the time that your exercise session. Whoever has tried to discover the finest pre-workout meal for women knows it is not the simplest thing to do. You are able to compare the finest pre-workout meal for women because of a multitude of user reviews.
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