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Magnesium Supplement Buying Guide

Find the Best Magnesium Supplement for Your Health Goals in 2023

In order to achieve the best health and well-being, it is essential to get enough magnesium in one’s diet. This can be difficult for many people who cannot reach an optimal intake of magnesium solely through their daily eating habits. To help them meet their nutritional needs, here is a guide on the top supplement options for 2023 containing this vital mineral: Magnesium! With its range of benefits that support overall wellness from regulating body functions such as metabolism and digestion, these supplements are surefire ways to make up any shortfall without sacrificing your well-being or taste buds.

Short Summary

  • Consult a healthcare professional to determine if magnesium supplementation is necessary and select the appropriate supplement for individual needs.

  • Magnesium plays an essential role in various bodily processes, promoting overall health and well-being.

  • Incorporating natural sources of magnesium into one’s daily routine as well as consulting with a healthcare professional before taking supplements can help ensure optimal health benefits while minimizing potential interactions or side effects.

Understanding Magnesium Supplements

In various forms, magnesium supplements provide different benefits. These include support for the nervous system and muscles, healthy sleep patterns as well as lower blood pressure levels. To be sure you are getting enough of this essential mineral to maintain your health, consulting a healthcare professional is recommended in order to determine if there is any deficiency present and which supplement would suit you best. Consuming these dietary supports alongside a balanced diet ensures overall wellness and helps one stay in good condition. Magnesium citrate, glycinate, and malate all provide unique properties which should not be overlooked when seeking proper supplementation with this vital element.

The Role of Magnesium in the Body

Magnesium is an important nutrient that assists with numerous bodily systems, including the functioning of muscles and nerves, regulating blood sugar levels, and supporting strong bones. It also contributes to energy production in our bodies, which ensures we have enough fuel for optimal performance. As this mineral can’t be generated naturally by us humans, it must instead come from dietary sources or supplements such as magnesium tablets, powders, or other natural health products.

Having adequate levels of magnesium has many benefits. Not only does it help build bone structure, but it also keeps the heart rhythm steady along with a healthy immune system while aiding in balancing out blood pressure too! All-in-all, maintaining satisfactory amounts is essential for overall well-being as well as good physical health – so incorporating foods rich in mg into your diet plan together with taking supplements may make all the difference!

Why Supplement with Magnesium?

It is important to consider taking magnesium supplements if your diet doesn’t provide sufficient quantities of the nutrient, as this can result in a deficiency which may cause cramps and tremors or make one feel fatigued. Magnesium supplementation has various benefits for muscle health and nervous system function. It also helps people have more restful sleep while keeping their blood pressure at healthy levels.

By supplementing with adequate amounts of magnesium, you are able to support multiple bodily functions that help maintain overall well-being alongside addressing deficiencies – ultimately helping achieve optimum well-being.

Signs of Magnesium Deficiency

magnesium supplements

If you’re suffering from muscle cramps, weakness, fatigue, or any other symptoms associated with magnesium deficiency such as tingling in the hands and legs, twitching of your eyelid, or heart palpitations - consider contacting a healthcare provider. The healthcare professional can then diagnose whether this is due to an inadequate amount of magnesium and suggest what remedy may need implementing, which might include taking supplements containing this mineral.

Methods of Taking Magnesium Supplements

Oral Magnesium

Perhaps the most common form of any supplement is in the form of a tablet, capsule, or powder. There are many types of magnesium supplements that can be taken, both pure magnesium and as part of general vitamin supplements or other supplementary products.

There are a handful of different types of magnesium that one should be made aware of and know that not all magnesium is created equal. Depending upon the symptoms you wish to address from general magnesium levels to a specific disorder it is worthwhile knowing the differences.

Topical Magnesium

Topical magnesium is absorbed through the skin and is generally used to target specific areas and muscles. Three types of topical magnesium supplements are widely used, oils, creams and salts.

Magnesium Oils and Creams

Magnesium oils and creams are the rub in forms of a magnesium supplement. For those who have digestive issues, magnesium oils and creams are often the preferred choice of supplement. The oils and creams are absorbed through the skin and make their way into the small intestines. One minor side-effect is an itchiness or skin irritation for some people.


Epsom Salts is one of the oldest ways to get a magnesium boost, as well as some other essential minerals. One of the biggest mistakes made with Epsom Salts is in using it too sparingly and not giving it time to absorb. Taken in a bath of hot water using Epsom Salts as a magnesium supplement can be very relaxing. As with the magnesium oils and creams, some people find their skin is irritated after a bath and thus they result to using less and thus reduce some of the irritation and at the same time reduce the benefits. 

Comparing Different Forms of Magnesium

magnesium tablets and powder

When seeking a magnesium supplement, it’s essential to be aware of the different forms that are available. Each form has its own particular benefits and absorption rate. Some offer clinical applications which may make them ideal for specific needs. We will explore how various kinds of magnesium can help you determine which type is best suited to your requirements – such as those obtained from citrate, oxide, orotate, glycinate, L-threonate or malate sources.

Magnesium citrate has proven popular due mainly to having higher bioavailability than other formulations. This version also helps with constipation issues. Magnesium Oxide on the other hand could prove advantageous when trying to resolve minor digestive problems arising from insufficient stomach acid production and poor nutrient assimilation rates.

Magnesium Citrate

Consuming magnesium citrate as a supplement is an effective way to get the nutrient absorbed by your body. This form of magnesium has been known to provide excellent digestive health and help individuals with gastrointestinal issues, so it’s best if you talk with a healthcare professional before starting on this type of supplementation in order for them to review any potential interactions or side effects such as nausea, diarrhea or cramps that may arise from taking too much magnesium. All said and done though, properly taken magnesium supplements can have profound positive impacts on one’s well-being.

Magnesium Oxide

Magnesium oxide is commonly used in supplements as the cheapest form available. It may be less absorbable than other forms of this essential mineral, such as oral magnesium. It’s often prescribed for indigestion relief. Taking this form of supplementation should only occur after consulting with your healthcare professional since potential side effects include nausea, vomiting, diarrhea and abdominal cramps that could interact negatively with existing medications. Magnesium plays an important role in overall health and many people use various types of supplemental forms to make sure they meet their recommended daily intake requirements.

Magnesium Glycinate

Magnesium glycinate is the best option if you’re trying to maintain healthy magnesium levels or treat a deficiency. This form of supplement can provide benefits like improved muscle and nerve functioning, relaxation, and restful sleep patterns. It’s easy on your digestive system while being highly absorbable. It is an effective yet well-tolerated magnesium supplement solution for many people.

Magnesium Orotate

Magnesium orotate is an optimal option for those who want to ensure good cardiovascular health, as this form of magnesium has proven itself absorbable and effective in providing additional benefits. Taking these supplements can be a wise decision when it comes to supporting your overall wellbeing.

This compound created by combining magnesium with orotic acid offers multiple advantages not only for the heart but also other parts of the body that could benefit from extra vitamins or minerals. Adding one daily dose may prove valuable for achieving improved long-term health outcomes.

Magnesium Aspartate

Magnesium aspartate is a mineral supplement which offers effective bioavailability and dissolves easily in water. It can be used to prevent or manage low magnesium levels, along with any signs of excessive stomach acid production. Benefiting from this nutritional aid may provide improved muscle functioning, boosted energy output, better sleep quality and increased cognitive abilities.

Consulting a healthcare expert should always take place before starting taking the medication due to possible side effects such as nausea, abdominal cramps or diarrhea that might occur. While taking it, you can consume it.

Magnesium Malate

Magnesium malate is a combination of magnesium and malic acid, which can be found in various fruits. This type of dietary supplement has been said to aid muscle function, heart health, and boost energy levels. It’s ideal for those with Fibromyalgia discomfort or exhaustion as it boasts high absorption rates that help combat tiredness while relieving any existing muscular soreness. Making Magnesium. Part of your nutritional supplements could very well enhance the effectiveness support you need leading an overall healthier lifestyle!

Magnesium L-Threonate

Magnesium L-threonate is a specialized magnesium supplement that can have potential advantages for brain health and recall. By increasing levels of this mineral in the mind, it may help to enhance learning, memory, and overall intellectual capacity. As such, consuming Magnesium L-threonate could be an effective way to support neurological functioning as well as cognitive performance if someone has any signs or symptoms related to these areas. It makes sense then why people would choose this type of supplement when looking for ways to promote their well-being holistically.

A few more include magnesium:

  • Sulfate

  • Aspartate

  • Oxide

  • Acetate

  • Carbonate

  • Chloride

  • Hydroxide

  • Lactate

  • Phosphate

  • Gluconate

Choosing the Right Magnesium Supplement for Your Needs

A person holding a bottle of magnesium supplements and a glass of water

It is essential to choose the right magnesium supplement for one’s individual health and wellbeing. Depending on what they are looking for, some supplements support muscle health or alleviate cramps while others enhance nervous system functions and help with sleep quality.

Not all magnesium is created equal. What separates all these types of magnesium is the molecule it is bound to or chelated with. In nature, magnesium is prone to bond with other elements and molecules which can impact the magnesium absorption and also have their own therapeutic benefits.

Magnesium Chelates – These are forms of magnesium that are chemically bound to another molecule that make the magnesium more likely to survive the trip from the stomach to the small intestine. Magnesium chelates have the potential to offer far greater absorption rates with the right molecules. With so many forms of magnesium supplements out there it can be hard to know which one is best for you.

Magnesium Malate for example is a magnesium molecule bound to malic acid, magnesium citrate is bound to citric acid, magnesium glycinate is bound to glycine and so on. These binders such as malic acid can harm or help you in their own ways. Magnesium malate is generally regarded as a good form due to its high absorption rates and because of the benefits associated with malic acid such as improved energy, exercise endurance and helping to fight fatigue.

Absorption rates -  plays a large role in choosing the right magnesium. You want a form that your body can actually absorb and use. Normal absorption rates for magnesium vary between 4% and 60% depending on the form. Magnesium oxide for example has an absorption rate of approximately 4% compared to magnesium citrates 30%. Therefore, if you’re reading a label and see a product to contain 500mg of magnesium, if that’s magnesium oxide you’re looking at about 10mg of magnesium absorbed compared to 100mg if it’s magnesium citrate. This is an example of how you can’t just rely on the amount of magnesium shown on the label.

Poorly absorbed magnesium’s include magnesium oxide, gluconate, sulfate, aspartate and carbonate.

When choosing which form of magnesium to supplement with you need to know what your aim is. If you’re magnesium deficient and are looking to rectify a long-term deficiency you’ll want to start with a form that can give you adequate doses at a reasonable price such as a powder. If you’re good with capsules, they’re another good option.

If your digestion isn’t functioning properly, you’ll want to avoid hard packed pills as they won’t break down as well for optimal absorption as a powder or powdered capsule would.

If you’re taking a daily powder, make sure to check what additional ingredients you’re getting. You don’t want any artificial sweeteners, flavours, preservatives or anything potentially detrimental to your health.

In this article, we will provide guidance in selecting a suitable magnesium supplement based on absorption rate, clinical applications as well as any potential side effects that may be associated with it. Taking into account these factors can lead users towards choosing an ideal product that provides excellent results related to their specific needs regarding general health, muscles and even sleeping patterns which rely heavily on adequate amounts of dietary magnesium from either food sources or supplementary products such as tablets capsules etcetera.

For Muscle Health and Cramps

Magnesium is an essential element for promoting muscle health and keeping cramps at bay. Supplementing with magnesium malate, glycinate or L-threonate can significantly improve the strength and recovery of muscles as well as decrease pain caused by spasms and fatigue. Magnesium malate has good absorption rates in the body, making it a perfect choice to combat physical stressors such as working out or simply enduring daily life.

Glycine found in magnesium glycinate helps support athletes’ performance levels while providing relief from any existing muscular spasms already present within their bodies. Meanwhile, taking magnesium L-threonate keeps the balance of this mineral normalised, which aids with clotting blood cells correctly. Strengthens bones & immune system plus positively affecting insulin secretion processes throughout one’s form.

For Nervous System Support

When seeking to promote nervous system health, two optimal magnesium supplements are magnesium glycinate and L-threonate. Both these compounds can also be useful for people dealing with mental health issues. An option which many find beneficial is Jarrow Formulas Magmind containing high quality sources of magnesium designed specifically for maintaining blood pressure levels as well as supporting a healthy nervous system. The correct supplement will ensure your nerves get the adequate support they need in order to function at their best level while remaining fit and strong.

For Healthy Sleep

Using magnesium supplements is a great way to promote healthy sleep patterns. Magnesium glycinate has proven beneficial for promoting relaxation and improving the quality of sleep, making it an ideal supplement choice for those who want to experience deeper rest. Clinicians Sleep Science’s (Magnesium Aspartate) can also help improve your nightly sleep significantly. A daily dose of the right kind of magnesium supplementation not only ensures you have a peaceful night’s rest but helps reenergize and refresh yourself when you wake up as well!

For Low Blood Pressure

For the sake of optimum health, it is important to keep blood pressure levels in check. Magnesium supplements like magnesium taurate have been proven effective at reducing hypertension and maintaining healthy readings. Taking a regular dose of magnesium citrate could help relieve constipation as well. By including an appropriate supplement into your daily regimen, you can ensure that all-round well-being and cardiovascular fitness remain intact, making use of these key nutrients for improved success with life!

Top Magnesium Supplements in 2023

A person holding magnesium tablets.

For improved health and well-being in 2023, selecting the right magnesium supplement is important. There are a variety of options available on the market each has its own benefit – ranging from support for muscle function to assisting nerve control or quality sleep regulation – that can help meet individual needs.

It is vital when choosing a magnesium-based supplement this year that you do your research carefully so you pick one which provides maximum benefit towards addressing any current health issues while ensuring best possible future well-being.

Best Magnesium Supplement for Sleep

When it comes to promoting a good night’s rest, magnesium glycinate is the most recommended supplement for 2023. It is gentle on your stomach and easily absorbed, making it an ideal choice when looking to boost sleep quality. On top of that, those suffering from conditions such as insomnia or stress can benefit greatly from taking magnesium citrate too, this could lead you to waking up feeling refreshed and energised each morning with regular consumption of both these forms of supplementation. Magnesium has proven itself time and again in its ability to support healthy sleeping habits through its unique properties.

Best Magnesium Supplement for Sensitive Digestion

Magnesium Glycinate Lysinate Chelate is a fantastic option for those with sensitive digestion. As it is easily digestible and gentle on the body, magnesium glycinate should be your go-to supplement when looking to get all of the essential benefits that come from taking a magnesium supplement without enduring any digestive issues.

Incorporating Magnesium into Your Daily Routine

magnesium sachets

For a healthy body and mind, it is important to make sure you get enough of the essential mineral magnesium. The right supplement that suits your needs should be taken in accordance with dosages suggested by healthcare professionals for optimal well-being. In this article, we will explore how best to incorporate magnesium supplements into your daily life as well as look at any side effects or interactions that could occur from doing so.

By making smart choices regarding selecting the appropriate product and adhering to instructions on usage, including dosage size and timing, users can benefit greatly from taking these dietary aids while continuing to support their bodies’ functions effectively every day.

When to Take Magnesium

When it comes to taking magnesium supplements, the optimal time may vary depending on the individual. To ensure your body gets a steady supply of this essential mineral and remains in good health, experts suggest splitting doses throughout the day, either with meals or at bedtime so as not to trigger laxative effects. This way you can make sure your body is getting enough magnesium for its various functions that support wellbeing.

Potential Interactions and Side Effects

When taking magnesium supplements, it is important to be mindful of any potential interactions or side effects. Magnesium can interact with certain drugs such as antibiotics and medication for blood pressure control. Consulting a medical expert before beginning supplementation is recommended. Those using the supplement may experience digestive issues like diarrhea, abdominal discomfort, and nausea in some cases. By talking to a healthcare professional first then starting off with low doses this should help prevent these reactions from occurring.

Consult a Healthcare Professional

A healthcare professional should be consulted before beginning any magnesium supplement plan to confirm it is the appropriate choice and check for potential drug interactions. They can assess if you have a deficiency, recommend an ideal option that meets your needs, and advise on dosage size and timing correctly. With help from a medical provider, one can make sure they’re taking in just enough magnesium supplementation to promote their overall healthiness as well as well-being.

Natural Sources of Magnesium

It is important to supplement our bodies with magnesium in order to maintain good health. To do so, it’s beneficial to consume natural sources of the nutrient such as dark greens (like spinach and kale), nuts like almonds and cashews, seeds including pumpkin or sunflower varieties, legumes like beans and lentils, as well as fortified foods such as cereals. By having these various types of magnesium-rich ingredients regularly within your diet you will be aiding your body in its function all while obtaining adequate levels of this vital element for better overall wellness.


Magnesium is a key component of health, and supplementing with magnesium can be an excellent way to ensure that your body gets enough. There are various types of supplements available so it’s important to speak with a healthcare professional about which form may best suit you. Incorporating foods high in magnesium into your diet will Promote overall well-being. With the right combination of supplementation and balanced eating habits, one can maintain good physical health for years to come. Remember: always consult with a medical provider before beginning any sort of regimen involving supplements or altering diets, guidelines on dosage timing should also be adhered to carefully as partaking in more than necessary could do harm rather than benefit you!

    Magnesium Information

    For everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.

    Magnesium Information


    We’ve created a magnesium supplement with a combination of three types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.

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    Ron Goedeke MD, BSc Hons MBChB, FNZCAM

    Dr. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies. An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.

    Having been actively involved with the American Academy of Anti-Aging Medicine since 1999, he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr. Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health.

    This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.

    1. Forms: Grober, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199-8226. doi:
    2. Side effects: Institute of Medicine. (1997). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: The National Academies Press. doi:
    3. Timing: Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. doi:

    Disclaimer: The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website.

    Last updated on the 14th of April 2023

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