What Is The Best Magnesium Supplement?
There are many options for magnesium supplementation. There are pills, capsules, powders and liquid drops. If you want a topical product which absorbs through the skin instead of a supplement there are lotions, sprays and good, old-fashioned Epsom Salt. With so many vital benefits to using magnesium and so many options available, here is a guide to figure out what is the best magnesium supplement for you.
Delivery Form vs Elemental Form of Magnesium
There are two different ways to classify magnesium products. One is by the form of delivery such as capsule, powder, drop or lotion. The other type of classification is based on the elemental form of magnesium. This is important since different forms of magnesium are better for certain health conditions and certain sensitivities. First we will address these different forms of magnesium and then get into the different delivery methods such as supplement or topical.
Elemental Forms of Magnesium for Different Needs
There are many elemental forms of magnesium. The products linked further down this post include Magnesium Glycinate (capsules and powder), Magnesium Chloride (drops and lotion as well as spray) and Sulphate (Epsom Salt for soaking). If you are interested in other elemental forms listed here such as magnesium taurate for heart conditions, just click any of the links further down this post. They will all take you to Amazon where you can type the form you are interested in such as “magnesium taurate” in the search bar.
Chloride: This form is easy to find and is said to be the most bioavailable form of magnesium. This means it is easy for the body to absorb.
Glycinate: Good for people with sensitive digestion. Less likely to cause a laxative effect. Can be good for nerve pain.
Taurate: Best form of magnesium for heart disease, irregular heart beat and high blood pressure though all forms are helpful for these conditions etc. Can also be good for nerve pain.
Malate: Said to be useful for chronic fatigue and fibromayalgia due to the combination of magneisum and malic acid. May also help remove heavy metals from the body.
Sulphate (Epsom Salt): This is a very old remedy for aching muscles and sore feet used in a bath or foot soak. It is also used to draw out toxins, infections and splinters.
Forms of Magnesium I Do NOT Recommend:
Oxide: Common and cheap. This is the form found often in multivitamins. It is not well absorbed by the body.
Citrate: A common and readily available form of magnesium. The problem with this form is that it also lowers amounts of the enzyme ceruloplasmin which regulates levels of other minerals in the body. The powder drink Natural Calm is made from magnesium citrate. There is also concern over it containing arsenic. For these reasons I recommend a different magnesium powder here made from magnesium glycinate. See below.
Recommended Magnesium Supplement Brand Options
Pills and Capsules and Powders: Common with many forms available. Capsules may be more absorbable than pills. This is the brand I used before I moved on to the drops below:
Powders: Readily absorbable but some common brands are made with cheaper forms of magnesium that may be harder on the digestion of sensitive individuals.
Ionic Liquid Drops: Most readily absorbable form available but fewer brands to choose from. I use drops now and no longer take any magnesium pills. Here is the brand I use:
Topical Magnesium Products
Lotions: This is a good choice if you don’t take any pills or capsules and want a targeted application. Lotions will also not affect digestion for those with very sensitive systems. Downsides of lotions can be irritation for sensitive skin and less convenience as you have to wait for it to dry before putting clothes on. It is also important to find a high quality brand without dangerous heavy metals from low quality sources.This is a very high quality brand that I have used:
Spray: Similar to lotion, this can be a good option for someone who prefers a topical form of magnesium. Unlike lotion, it drys faster as well.
Epsom Salt: This is the most readily available and a very affordable option. It can be used for baths or soaking feet. This is not a good option for someone with a busy schedule however or who can’t take baths. A different form may be easier to use on a daily basis. If you enjoy a nice, warm soak this might be a great option however. There is nothing to ingest and it is less irritating than other topical options.
I don’t take baths anymore but a foot soak is great! There are many, many brands out there for epsom salt. I like the scented varieties by Dr. Teal’s brand with essential oils like lavender, mint and eucalyptus. Here is a link to all the Dr. Teal’s products on Amazon. There are relaxing, moisturizing and other formulas.
Why Do You Need More Magnesium?
Magnesium is necessary for over 300 processes in the body. It helps the body deal with stress, helps blood flow, arteries stay flexible, keep blood pressure in check, and allows the heart to pump. It prevents muscle cramps and migraines. It allows all the organs in the body to function. Magnesium is considered the single most important nutrient in the body. It is necessary for life. The majority of Americans and people and many others are have magnesium levels that are too low. These levels do not show up on standard blood tests since the body will leach magnesium out of the bones and organs to keep the level high enough in the blood stream. There are many reasons we have dangerously low magnesium levels now. You can read about them here. Causes of Low Magnesium Levels?
Which Form of Magnesium Will You Try?
So if you are trying to figure out what the best magnesium supplement is, the answer is really “it depends”. If you have especially sensitive digestion you may want to choose Magnesium Glycinate, a topical product or epsom salt. Someone with heart disease such as arrhythmia would do well to choose Magnesium Taurate which is especially beneficial for the heart. However, all forms of magnesium will be helpful. You don’t need a specific form for a specific condition. It is best to chose the form you like and can take daily. If you prefer a liquid for convenience, then go with the Ionic Drops.
Whichever form you prefer will be beneficial for the hundreds of processes in the body that require magnesium as well as easing sore muscles, cramps, inflammation, stress and even migraines. Luckily, there is not one superior product. Pick the best form for you. That is the best magnesium supplement.
Please leave me your comments or questions below! I would love to hear from you.
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