Finding a magnesium supplement that is well absorbed and effective can be a daunting task. Our registered dietitian found expert-recommended, research-backed magnesium to meet a variety of needs.
Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook.Kristie Reed, PharmD, oversees emergency, general medical, surgical, psychiatric care, and oncology medication as the pharmacy director of a community hospital. Dr. Reed specializes in IV medications.Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell.
This form of magnesium has good absorption, and the 50 mg dosage per tablet makes it easier to start off at a lower dosage and easily adjust the amount you need. It also includes 50 mg of spinach per serving.The smaller dosage might be less than what you need, which could mean taking multiple tablets.
As mentioned, magnesium glycinate is a form of magnesium that is gentler on the digestive system and more absorbable than some other forms. It’s also a form that is commonly used in research with magnesium supplements. This makes it a good choice if you need to increase magnesium levels but do not want any of the laxative effects that some other magnesium forms can create.
While both the carbonate and chelated forms of magnesium can boost your magnesium level, note that magnesium carbonate may have a laxative effect. meaning it is tested for ingredient accuracy and lack of contaminants. This powder is certified gluten-free and vegan. It is also sugar-free, which some may appreciate, but it is sweetened with stevia.
Each liquid tablespoon serving provides 135 mg of magnesium bisglycinate which is 32% Daily Value for magnesium. This product is vegan, but it is not recommended for almond or coconut allergies.These gummies are sweetened with a small quantity of cane sugar, so each gummy will provide 1.5 grams of sugar.
The magnesium form used in this supplement is magnesium citrate, which can help draw water into the intestines and has a higher absorption than some other forms of magnesium. A magnesium supplement may also be helpful for those who are very active and struggle to eat enough and a variety of food throughout the day.
There is very little else added to the supplement—it has no other active ingredients—reducing the risk of taking something that could potentially interfere with sleep. However, one thing to note is if you are already getting enough magnesium, this supplement may not help with your sleep issue. However, if you’ve tried other sleep supplements without success,
The cost is quite high for this supplement, but may be cost effective if it helps cut down on other supplements taken during pregnancy. We also like FullWell does third-party testing, and the results are easy to access.. “In my practice, I find that most people tend to be low in magnesium but rarely deficient,” says Robin Foroutan, MS, RDN, integrative and functional dietitian.
Magnesium glycinate tends to be well absorbed, with few digestive side effects. Magnesium oxide isn’t well absorbed and is often used to relieve temporary constipation. Magnesium threonate may be more effective at increasing magnesium levels in the brain.It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.
Foroutan recommends the glycinate and malate forms for more general purposes and the oxide form for patients who need constipation relief.While it would be difficult to overdo it on magnesium from food, it is possible to take too much magnesium in supplement form.
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