The 7 Best Magnesium Supplements According to a Nutritionist

Magnesium, a powerful mineral essential to our health, is involved in over 300 biochemical processes within the body. These include important functions related to bone strength, energy creation, and maintaining cardiac rhythm. Most of this crucial nutrient—nearly 99% —is stored in bones, muscles & soft tissues, with only about 1% remaining extracellularly.

Despite its importance, up to 75% of adults don't meet the recommended daily magnesium intake as per the World Health Organization (WHO), exposing themselves to the risk of deficiencies that could potentially introduce significant health complications.

Healthcare professionals like Dr. Sarah Brewer have always advocated incorporating sufficient amounts either through diet or by supplementing wherever required. She emphasizes, "A good quality magnesium product not just fights off fatigue, promotes better memory and modulates mood changes but enhances workout results." Therefore, choosing from currently abundant market offerings to ensure the best possible outcome can indeed be challenging, requiring thorough diligence.

Therefore, discerning between various types can be crucial as some forms are better absorbed than others. At the same time, some cater specifically to certain health concerns, such as stress relief or sleep aids. Therefore, we tapped into professional insight to establish seven top-tier Magnesium Supplements currently leading the market based on absorption rate efficiency and consumer review ratings.

1. Best Overall: Magnesium Ascorbate (£20.92)
2. Also Great: Magnesium Taurate (£16.82)
3. Best Budget: Magnesium Malate (£14.30)
4. Best Vegan: Magnesium Asporotate (£22.09)
5. Best Chewable: Magnesium Malate Chewable (£21.26)
6. Best Blend: Smudge's Morning Magnesium (£53.06)
7. Best For Bone Health: Magnesium Citrate (£17.33)

Magnesium Ascorbate 

Magnesium Ascorbate by Source Naturals is a high-performing supplement that delivers the combined power of Vitamin C and magnesium into your wellness routine. It caters particularly to individuals with more delicate digestion as it ensures pH neutrality, thus lofty gentleness.

The dual-action nutritional support it offers amplifies metabolic processes, aided by over three hundred enzymatic reactions, including, but not limited to, energy production, fatty acid breakdown, or muscle relaxation. Concurrently, it benefits collagen formation, maintaining youthful exuding skin and aiding robust immunity by optimally fostering white blood cell count. The price is £20.92 for the 226.8g, with a rating of 5/5.

Pros

• Combines benefits of magnesium & vitamin C
• Ideal for those with sensitive digestive systems
• Magnifies immune function, supports healthy skin

Cons 

• Powder form might not be convenient for everyone    
• Dosage measurement might require precision

Magnesium Taurate - Biocare

BioCare's Magnesium Taurate stands apart from traditional magnesium supplements as it fuses the power of this essential mineral with the amino acid L-taurine, creating its superior blend designed not just to ensure reduced tiredness or fatigue but to extend its reach towards maintaining optimal electrolyte balance while supporting energy metabolism.

The product's unique selling proposition subsidizes its role in facilitating protein synthesis, promoting the function of the nervous system and muscles, and promising healthy bones and teeth preservation, which makes it an attractive addition to a daily supplement regimen targeting holistic wellness.

Also noteworthy is their potential contribution to cardiovascular support, manifested through promoting healthy blood pressure levels and possibly reducing heart disease risks; thus, it marks itself as a formidable contender against other similar offerings available today. The price is £16.82 per bottle (it contains 60 capsules), and it is rated 5/5.

Pros

• Magnesium combined with L-taurine for enhanced benefits
• Highly bioavailable, easy-to-absorb form
• Promotes cardiovascular health

Cons 

• Some people might experience mild gastrointestinal upset
• Capsules could be considered large by some users

Magnesium Malate - Biocare

BioCare's Magnesium Malate encapsulates the potent benefits of malic acid and the essential mineral magnesium within easy-to-ingest capsules, effectively promoting overall well-being. It is specially designed to offer comprehensive support for maintaining normal muscular functionality and skeletal strength, assisting energy metabolism, thereby counteracting lethargy and ensuring balance amongst vital electrolytes.

Furthermore, it endorses the nervous system functioning smoothly while aiding protein synthesis, psychological activity optimization, and cell division process supervision, making this product particularly beneficial for actively engaged sports enthusiasts or those who regularly exercise. The price is £14.30 per bottle (Containing approximately 90 capsules), rated 5/5.

Pros

• Highly bioavailable form of magnesium
• Maintains muscle function, healthy bone density & reduces fatigue
• It also enhances cardiovascular health 

Cons

• Some may not prefer the capsule format
• Quantity might require frequent repurchase

Magnesium Asporotate - Solaray

Solaray's Magnesium Asporotate is more than just a dietary supplement; It's an advanced blend built upon the synergistic trio – magnesium aspartate, citrate, and orotate all geared towards ensuring efficient absorption & utilization within your body.

This diverse formulation stands out primarily due to its focus on vastly promoting multiple aspects, including supporting healthy muscular functioning while facilitating their appropriate relaxation in addition to actuating stronger bone structure because it strategically aids at significantly improving calcium absorption, thereby potentially reducing risks related to wear-tear induced skeletal conditions like osteoporosis over time. It has a rating of 5/5, and the price is £22.09 per bottle (Contains approximately 120 veggie capsules)

Pros

• Contains a combination of magnesium sources for enhanced bioavailability
• Supports muscle function, relaxation, and bone health
• Makes use of a veggie-based capsule, making it suitable for vegetarians

Cons 

• Higher number of daily doses compared to other supplements
• Some individuals may experience mild digestive discomfort
• Capsule size might be large for some consumers

Magnesium Malate Chewable

Magnesium Malate Chewable by Seeking Health is a product that highly emphasizes ensuring optimal body absorption, thanks to its unique form called 'dimagnesium malate.' The addition of this specific type not only promises efficient delivery but also assists in enhancing your natural energy metabolism since it includes a beneficial compound - malic acid. It's also conveniently formatted into an easy-to-consume tablet, making supplementation hassle-free. Its rating is 5/5, and the price is £21.26 per bottle (Containing around 100 chewables).

Pros

• Contains highly absorbent dimagnesium malate
• Easy to consume with its chewable form
• Supports energy production via Krebs' cycle

Cons 

• It has a slightly higher price point than other magnesium supplements
• It may have a tart taste due to the presence of malic acid 
• Some may find the tablets large for regular consumption

Morning Magnesium - Smidge

Smudge's Morning Magnesium harnesses the power of not one but three unique naturally derived forms—malate, orotate, and taurinate—formulating an energy-boosting supplement specialized towards balancing adenosine triphosphate production within your body. Furthermore, its role in blood pressure regulation supports myriad physiological functions, including cardiovascular wellness.

Bearing a particular appeal amongst those seeking clean and all-natural products, they are mindful of excluding any artificial additive, incorporating only what is most essential into their small-batch produced servings, thus validating nutrient purity at its core. This bespoke blend promising effective digestion can be deemed worthy, particularly if you're facing sensitivity issues from singularly formulated supplements that are prevalent nowadays, which could potentially cause digestive discomforts. Its rating is 4/5, and the price is £53.06 per bottle (Contains 120 capsules).

Pros

• A unique blend of three types of magnesium
• Promotes healthy bones, teeth & heart health
• Meticulously crafted without fillers or synthetic additives

Cons

• Higher price point compared to many competitors
• May need multiple doses throughout the day for full effect
• Some may find swallowing large capsules difficult

Magnesium Citrate - Solgar

Magnesium Citrate by Solgar brings the power of this vital mineral to your daily routine through its superior bioavailable formulation, catering particularly to those who struggle with absorbing other forms due to varying digestive conditions. With a serving size of one tablet featuring prominently consumable magnesium citrate as the main ingredient, these tablets are designed to keep fast-track nutrient delivery into consideration.

The key benefits that set them apart lie primarily within their capacity to support healthy bones and teeth. They indispensably aid in effective calcium and vitamin D absorption—two primary building blocks essential for robust skeletal structure maintenance. Beyond structural support, they promote optimal muscle functioning while ensuring smooth nerve conduction across your body. The price is £17.33 per bottle (Approximately 120 tablets), rated 5/5.

Pros

• Highly absorbable magnesium citrate form
• Supports bone health, aids absorption of calcium/vitamin D
• Maintains optimal muscle & nerve function

Cons 

• It may cause digestive upset for sensitive individuals.
• Tablets may be too large for some to swallow comfortably.

Who Should Take Magnesium Supplement?

Magnesium supplements can be beneficial to a wide range of individuals. However, certain groups may find them particularly useful:

1. Individuals with Magnesium Deficiency: People diagnosed or at risk of deficiency due to poor diet or conditions like Crohn's Disease and Type 2 Diabetes should consider magnesium supplements under medical advice.
2. Elderly: Aging affects nutrient absorption abilities, including essential minerals like magnesium; thus, appropriate supplementation post-healthcare provider consultation might be beneficial in keeping deficiencies at bay.   
3. Individuals Struggling With Sleep Issues: Research has suggested links between sufficient magnesium intake and better-quality sleep, as magnesium plays a role in maintaining a healthy GABA level–a neurotransmitter promoting relaxation crucial for restorative deep-sleep cycles. Adequate levels of magnesium can also help manage stress and alleviate symptoms of anxiety disorders.
4. Pregnant Women: They require higher amounts considering increased maternal-fetal demands during pregnancy periods, thereby helping prevent complications such as preeclampsia plus leg cramps, besides ensuring overall prenatal wellness commensurately.

Different Types of Magnesium Supplements 

Magnesium supplements exist in various forms with distinct benefits. Magnesium Citrate, derived from citric acid, is known for improved digestion and high bioavailability. Despite lower absorption rates, Magnesium Oxide still offers relief for heartburn or indigestion troubles due to its higher elemental concentration. Conversely, magnesium malate benefits the energy production mechanism, making it useful against fibromyalgia symptoms thanks to incorporating fruit-derived malic acid components.

Alternatively, magnesium Glycinate formulates a highly absorbed version that's stomach-friendly being less likely to trigger diarrhea, hence the preferred choice amongst those correcting deficient levels, while chelated alternatives like bis-glycinate, taurate, threonate, etc. enhance absorption ability to cross the blood-brain barrier effectively, thereby optimizing brain health concerns. Lastly, magnesium sulfate, commonly noticed as Epsom salt, aids muscle relaxation and skin wellness when applied topically, addressing conditions such as eczema/psoriasis.

How Much Magnesium Should I Take?

The amount of magnesium you should take can greatly depend on age, gender, and health status. However, the U.S. Institute of Medicine suggested that adult men should intake 400-420 mg daily, whereas women require slightly less at around 310-320 mg daily; pregnant or lactating women may need further increased amounts. 

It is always recommended to rely primarily on food sources for your micronutrient needs. Still, supplementation becomes necessary due to deficiency risk. In that case, it's important not to exceed the "Tolerable Upper Intake Level" set currently at 350mg/day from supplements, considering that higher doses could lead to adverse effects like diarrhea or nausea. Always consult a healthcare professional before initiating a supplement regime, ensuring safety and efficacy per personal nutritional requirements.

Frequently Asked Questions 

What is the best overall magnesium supplement to take?

The best overall magnesium supplement is Magnesium Ascorbate. Its combined Vitamin C provides dual-action nutritional support, serving multiple purposes, including energy production and muscle relaxation.

Which magnesium is good for muscle and nerves?

BioCare's Magnesium Malate is beneficial in maintaining normal muscular functionality and skeletal strength, thanks to the potent benefits of malic acid and essential minerals in the supplement.

Which magnesium is best for bones?

Magnesium Citrate by Solgar is key in supporting healthy bones and teeth as it indispensably aids in effective calcium and vitamin D absorption.

Which magnesium is best for focus and memory?

Magnesium theorate is the preferred magnesium form for focus and memory.