\n\tBut what is magnesium, anyway? The essential mineral is used by every cell in your body to function. It helps turn food into energy, makes strong bones, and keeps your heart beating normally. It also supports muscle and nerve function, blood pressure, healthy blood-sugar levels, and promotes sleep.<\/p>\n
\n\tThere are several types of magnesium supplements<\/a>, and each binds magnesium to a different molecule, affecting absorption and how the supplement<\/a> is used. \u201cMagnesium citrate, chloride, lactate, and aspartate generally have better bioavailability than magnesium oxide because they are more soluble and more readily absorbed,\u201d Dr. Martina Ambardjieva, MD, Ph.D., urologist, and medical expert at Invigor Medical, tells Rolling Stone. \u201cMagnesium glycinate also tends to be well tolerated.\u201d<\/p>\n \n\tStudies<\/a> show that magnesium citrate may support digestion and bowel regularity, chloride muscle and nerve function, lactate energy production, aspartate muscle function and energy, and glycinate relaxation, sleep, and stress management. According to Ambardjieva, the recommended total daily magnesium intake is approximately 310 to 320 milligrams daily for women and 400 to 420 milligrams for men, including food sources.<\/p>\n \n\tIn order to choose the right magnesium supplement for your health<\/a> and lifestyle<\/a>, Ambardjieva recommends checking the amount of elemental magnesium (the actual weight of the magnesium in the supplement) and avoiding unnecessarily high doses. The best magnesium supplements also have third-party testing, such as USP or NSF verification.<\/p>\n \t\tThe Best Magnesium Supplements to Buy Right Now\t<\/p>\n \n\tIf you\u2019re looking to try magnesium for yourself, pick up one of the supplements below.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tPowder\t\t\t\t\t\t<\/p>\n \t\t\t\t\tThorne Magnesium Citrate Supplements in Powder\t\t<\/p>\n \n\t\t800+ Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Can be mixed with water \n\tThorne Magnesium Citrate delivers 250 mg of highly absorbable magnesium in a convenient citrus-berry powder that can be mixed with water, ideal for those who don\u2019t feel comfortable swallowing pills. Although a powder, it\u2019s not recommended to take it before bed, like other powders in the #SleepyGirlMocktail trend<\/a>, as magnesium citrate is a type of laxative. On the other hand, it supports muscle and cardiovascular health, promotes regular digestion, and helps maintain urinary mineral balance, with NSF certification.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\thigh absorption\t\t\t\t\t\t<\/p>\n \t\t\t\t\tBioEmblem Magnesium Supplements\t\t<\/p>\n \n\t\t50K Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Approved by over 32,000 Amazon customers \n\tBioEmblem\u2019s Triple Complex provides 300 mg per serving from glycinate, malate, and citrate. The three types of magnesium here promote bone health and muscle support, and the brand is third-party tested and NSF- and Labdoor-certified. However, it does not clearly distinguish how much of the 300 mg is elemental magnesium. Still, it\u2019s proven to be a popular option among customers, with over 32,000 reviews and a 4.6-star rating on Amazon.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\t4 Magnesium forms\t\t\t\t\t\t<\/p>\n \t\t\t\t\tVitalitown Magnesium Supplements\t\t<\/p>\n \n\t\t5k Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Supports bone, heart, nerve, and immune health in one \n\tVitalitown\u2019s Magnesium Complex provides four forms: glycinate, citrate, taurate, and malate. The product is NSF certified and third-party tested. At 500 mg per serving, its dose is relatively high compared with typical daily magnesium needs, making dose awareness important. As Dr. Ambardjieva tells us, there isn\u2019t one ideal supplemental dose for everyone, so guidance from your physician about the right dose is recommended. <\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\tGood for deficiency\t\t\t\t\t\t<\/p>\n \t\t\t\t\tDouble Wood Magnesium Supplements\t\t<\/p>\n \n\t\t1K Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Targets fatigue, muscle issues, and constipation \n\tDouble Wood\u2019s Magnesium Chloride provides 120 mg of elemental magnesium per serving and includes chloride, which Ambardjieva identified as generally well absorbed. In addition to promoting sleep and supporting muscle and nerve function, studies show that magnesium chloride is a good option for when your body is already deficient. According to the doctor, magnesium deficiency may cause fatigue, weakness, nausea, muscle cramps, tingling, and, in severe cases, seizures or irregular heart rhythms. Double Wood Supplements is also described as third-party tested for purity, potency, microbes, and heavy metals.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\tTummy-friendly\t\t\t\t\t\t<\/p>\n \t\t\t\t\tNature Made Magnesium Supplements\t\t<\/p>\n \n\t\t20K Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Gentle on the stomach \n\tNature Made Magnesium Glycinate provides 300 mg per three capsules and clearly identifies the amount of magnesium provided. Although Ambardjieva says there is less comparative evidence showing that magnesium glycinate is clearly superior to other well-absorbed forms, research shows that magnesium glycinate is a stomach-friendly supplement, unlike magnesium oxide, and may reduce stress and muscle tension, among other benefits. The product is also USP verified, addressing the recommendation to look for independent quality testing.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\thigh bioavailability\t\t\t\t\t\t<\/p>\n \t\t\t\t\tSwanson Magnesium Supplements\t\t<\/p>\n \n\t\t400+ Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Lactose-free and absorbs quickly into the bloodstream \n\tSwanson Magnesium Lactate provides 84 mg of elemental magnesium per capsule and is among the forms Ambardjieva identified as generally well absorbed due to its high bioavailability. Research suggests that magnesium lactate causes fewer digestive side effects than some other forms of magnesium, and may support healthy blood pressure and normal cell function. Swanson also says its finished supplements undergo independent third-party laboratory testing for purity and potency.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \t\t\t\t\tAmazon<\/p>\n \n\t\t\t\t\t\t\t\t\t\tPopular among athletes\t\t\t\t\t\t<\/p>\n \t\t\t\t\tBluebonnet Magnesium Supplements\t\t<\/p>\n \n\t\t200+ Bought This Month\t<\/p>\n \n\t\tPros<\/strong>: Vegan ingredients and the best magnesium supplement for athletes \n\tBluebonnet Magnesium Aspartate provides 400 mg daily as magnesium aspartate, a form Ambardjieva identified as generally well absorbed. The brand\u2019s supplements undergo rigorous testing for authenticity, purity, and potency, although it does not specifically mention USP or NSF verification. Scientists found that magnesium aspartate helps with proper muscle contraction and is a popular magnesium form for athletes<\/a>.<\/p>\n![\"Shop](\"https:\/\/www.rollingstone.com\/wp-content\/themes\/vip\/pmc-rollingstone-2022\/assets\/public\/lazyload-fallback.gif\")
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Cons<\/strong>: Causes frequent bathroom urges\t<\/p>\n<\/p>\n
Cons<\/strong>: Reviewers say there is an aftertaste\t<\/p>\n<\/p>\n
Cons<\/strong>: The dose is higher than what is doctor-recommended for adults\t<\/p>\n<\/p>\n
Cons<\/strong>: Lower mgs than what is doctor-recommended for an adult to take daily\t<\/p>\n<\/p>\n
Cons<\/strong>: Must take three large capsules to reach the recommended dose for an adult \t<\/p>\n<\/p>\n
Cons<\/strong>: Customers say the pill size is quite large compared to other magnesium capsules\t<\/p>\n<\/p>\n
Cons<\/strong>: The glass jar makes it susceptible to breaking, according to some reviewers\t<\/p>\n