20 Top Reasons For Choosing Nutrition Supplement Sites
20 Top Reasons For Choosing Nutrition Supplement Sites
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Top 10 Suggestions For Selecting The Most Effective Magnesium Complex Supplements
The selection of the most effective supplement with a complex magnesium profile is vital since magnesium is involved in a variety of biochemical processes such as muscle function and nerve signals. Magnesium plays a role in heart health, sleep and sleep disorders. Here's a comprehensive guide to selecting the best-quality magnesium supplements for maximum benefits:
1. Find a mixture of forms that are highly absorbable
There are various kinds of magnesium. Certain types are not very absorbers (e.g. oxidation), while others are better in terms of bioavailability.
- Glycinate (gently massage stomach) is a great way to relax as well as anxiety and sleep.
- Malate - Great for energy, muscle recuperation, and the fibromyalgia.
Citrate helps with constipation. It also assists in digestion. However, excessive dosages of citrate may lead to loose stools.
- L - Theonate – It supports brain functions and memory (crosses across the blood-brain-barrier).
- Taurate - Good for blood pressure and heart health.
Beware of magnesium dioxide (only 4.4% of it is absorbed and it's most often used for eliminate laxatives).
2. Verify Third-Party Testing and Purity
Find the certifications of:
USP (United States Pharmacopeia)
NSF International
Informed-Sport/Informed-Choice (if used by athletes)
A label that is accurate and doesn't contain contaminants (heavy minerals or microbes).
3. Magnesium is vital for optimal dosage.
The label should list the amount of magnesium in each serving (not only the weight compound).
Magnesium is only 200mg in magnesium glycinate.
Everyday Needs
Men 400-420 mg
Women: 310-320 mg (higher if pregnant)
Begin with 100-200 mg/day in case you're insensitive. Then, increase the dosage.
4. Beware of unnecessary fillers and Allergens
Avoid:
Titanium dioxide
Artificial colors and flavors
Common allergens (soy, gluten, dairy)
Check for:
If required, non-GMO, organic or vegan certifications are available.
5. Synergistic Ingredients
Some magnesium supplements include co-factors for better absorption and impacts:
Vitamin B6 - Increases the absorption of magnesium.
Zinc is a good ally with magnesium.
Taurine supports magnesium retention in the cells.
L-Theanine Theanine: Calming effect.
6. Examine the Bioavailability and Formulation
Best forms for absorption: Glycinate, citrate, malate, L-threonate.
Capsules vs. Powders:
Powders (e.g. Natural Calm, for example) may absorb more quickly, but they can taste bitter.
While capsules and tablets are handy, you should check for any unnecessary binders.
Liposomal magnesium (advanced absorbent for those suffering from gut issues).
7. Verify your Stomach Tolerance
Glycinate/malate: Least likely cause of diarrhea.
Citrate and sulfurate are likely to cause a bowel-laxative action (good if you are constipated).
If you suffer from IBS or acid reflux, citrate could irritate.
8. Transparency & Brand Reputation
The Trusted Brands Thorne Pure Encapsulations Life Extension Jigsaw Health Natural Vitality
Red Flags
Blends of proprietary blends could cover up the dosages.
There are no batch tests for this test are available.
Fake Amazon Reviews
9. Do not use cheap or low-quality kinds of oxidation Carbonate
Magnesium oxide can absorb just 4% of its dose, and is mainly used in the cheap brands sold at drugstores.
Carbonate (often found in antacids) is, if consumed with food, is not well absorption.
10. Consider Your Specific Health Needs
Magnesium Glycinate + L'theanine for sleep and anxiety.
For muscle cramps & energy: Magnesium malate.
For brain health: Magnesium L-threonate.
Magnesium Citrate is a good option to treat constipation.
Bonus Tip: Timing Matters
Ideal to be taken prior to bedtime in order to aid in sleep and relaxation
Take calcium and iron separately (they can compete with each other in absorption).
Final Recommendation
The best option for the majority of individuals is a high-quality magnesium malate + glycinate mixture such as Thorne Magnesium Bisglycinate (or Pure Magnesium Glycinate in Encapsulations). Read the best Magnesium complex info for more recommendations including best high blood pressure supplements, best detox, blood sugar supplements, detoxification supplements, blood pressure supplements, best food supplement for weight loss, best brain vitamins, best cholesterol supplements, diet food supplements, best capsules for weight loss and more.
Magnesium Supplements: How To Choose The Most Effective Magnesium Supplements
Magnesium is a vital mineral for the body. It can help with relaxation and sleep, as well as muscle recovery and anxiety. All supplements are not created to be the same. Take these 10 steps to ensure that you receive the highest-quality magnesium.
1. Magnesium Bisglycinate Form (Not just "Glycinate")
The most stable, absorbable form of magnesium is bisglycinate.
Beware of products that are labeled as "magnesium Bisglycinate" If they don't specify bisglycinate. They may have lower-quality glycinates.
Check out the molecular shape True bisglycinate molecules are bound to two glycines, which increases absorption.
2. Verify the Magnesium Content of Elemental Magnesium
Magnesium, as a compound is not actually magnesium.
Example:
1000mg magnesium glycinate ~ 140-200mg elemental magnesium.
Look for labels that are clear and easy to read The supplement should clearly identify the quantity of elemental and compound Magnesium per serving.
The ideal dose is 200-400 mg of magnesium per day (adjust according to your needs).
3. Third-Party testing for purity and heavy metals
Magnesium supplements is a risk for contamination by arsenic, lead and aluminum.
Test brands by:
USP (United States Pharmacopeia)
NSF International
ConsumerLab
Beware of brands that do not offer Certificates of Analysis.
4. Avoid Harmful Fillers & Additives
Titanium dioxide could be a carcinogen.
Magnesium Stearate (may reduce absorption).
Colors, flavors, and preservatives artificially added.
Use of clean supplements
Caps of vegetables (hypoallergenic).
No unnecessary binders.
5. Glycine Quality & Ratio
Glycine is calming and can increase magnesium absorption.
Best ratio: 1 to 2glycines per magnesium (e.g. 200mg magnesium for 2000 mg Glycine).
Beware of products that contain synthetic glycine.
6. Shop with trusted brands by using the most transparent source
Top brands:
Pure Encapsulations Magnesium Glycinate.
Thorne Magnesium Bisglycinate
Klaire Labs Magnesium Glycinate (gentle on digestion).
Red Flags
No batch tests are available
Blends made by a company that conceal dosages.
Fake Amazon Reviews
7. Verify for allergens and dietary Compatibility
If you need gluten-free, non GMO Vegan, gluten-free
Avoid supplements with:
Soy, dairy and shellfish derivatives.
Common allergens (unless specified).
8. Optimal Dosage & Timing for Maximum Benefits
Consume 200-400 mg of magnesium glycinate at night before going to sleep.
Post-workout, you should take a post-workout drink to aid in muscles recover.
For anxiety/stress: Split doses (morning & night).
:- Start low (100mg) to test tolerance.
9. Assessment of Bioavailability, Absorption and Factors
Magnesium absorbs best by taking it with an empty stomach (although it can be taken when you are sensitive).
Avoid taking this product with calcium and iron (they are both competing to absorb the absorption).
Consider taking a magnesium and vitamin B6 supplement.
10. Find synergistic ingredients (optional)
Some formulas include enhancing nutrients:
- L-Theanine (promotes relaxation).
- Taurine, which helps to store magnesium in cells.
- Enhances the absorption of Vitamin B6
Magnesium Glycinate Supplement Picks
Thorne Magnesium Bisglycinate Tested, pure, and at the ideal ratio.
Magnesium Glycinate Pure Encapsulations (hypoallergenic No fillers).
Klaire Labs Magnesium Glycinate Complex
Last Tip - Be Watchful of Your Response
The signs of success include better sleep and less muscle cramps.
The signs of excessive magnesium are: Diarrhea (rare with glycinate, however possible at doses that are high). Read the recommended magnesium glycinate for more recommendations including supplement formula, beet root supplements benefits, magnesium supplement for weight loss, good sleep supplements, immune system support supplements, best add supplements, apple vinegar vitamins, immune health supplements, beet root supplements benefits, best supplements for heart health and more.