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How do I Choose the Best Magnesium Vitamin?

By Angela Johnson
Updated Mar 03, 2024
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When choosing the best magnesium vitamin, it is important to look for types that are easily absorbed, contain adequate amounts of magnesium, and are produced by a reputable manufacturer. When people are deficient in this mineral, taking a magnesium vitamin can help the problem. Diet alone does not always provide the body with adequate amounts of the mineral, so supplements can provide the extra amounts needed.

Look for magnesium vitamins in the form of magnesium citrate, glycinate, or malate. These forms are easily absorbed by the body. Adding a vitamin C supplement to any of these forms can further boost the magnesium's absorption rate. On the other hand, if a person is consuming too much vitamin D, this can deplete the body of magnesium.

Magnesium glycinate tends to be easier on the digestive system than the other forms of the mineral. Those who suffer from diarrhea or sensitive stomach issues tend to prefer magnesium glycinate. People with certain medical conditions, such as Crohns disease or celiac, may benefit from a magnesium glycinate supplement.

Magnesium malate can be a good magnesium vitamin choice for individuals who experience lack of energy, because it is derived from malic acid. Malic acid plays a major role in energy production. Those who suffer from conditions such as fibromyalgia or other musculoskeletal conditions can also benefit from magnesium malate.

According to the United States Food and Drug Administration, the daily recommended amount of magnesium a person should receive as a part of a 2,000 calorie diet is 450 milligrams. The dosage in common magnesium vitamins is approximately 250 milligrams per dose. Individual dosage requirements may vary.

Magnesium is responsible for regulating the heart and blood pressure. Magnesium also helps the body in maintaining healthy muscles and nerves. Magnesium is needed for the body to conduct more than 300 different chemical reactions. When a person is deficient in magnesium, they can experience muscle cramping, irritability, and fatigue. Having an adequate amount of magnesium is essential to a healthy body.

Many magnesium vitamins are sold as a part of a combination of vitamins and minerals. Magnesium is commonly coupled with calcium or vitamin C because the two work well when taken together. Adequate amounts of each vitamin and mineral should be present in the body for proper function.

There are many manufacturers of magnesium vitamins. It is important to choose a magnesium vitamin that has been produced by a reputable company. Researching the manufacturer using the Internet or other sources can provide information that may help narrow the search for the right magnesium vitamin.

The Health Board is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
By SteamLouis — On Dec 26, 2013

I've noticed that some magnesium supplements also contain calcium and zinc. Is this type of magnesium supplement better? What type of magnesium is everyone taking?

By SarahGen — On Dec 25, 2013

I want to warn others about taking magnesium. Please take a low dose and do not exceed the daily recommended amount.

I was taking 500mg of magnesium daily for anxiety. I never asked a doctor about it. I just started taking it after I read online that people with anxiety usually have low levels of magnesium. Apparently, magnesium is also sometimes used to treat anxiety in hospital settings. So I basically started taking magnesium supplements to fight anxiety even though I was already eating magnesium rich foods. One day, I had severe anxiety and despite having taken my daily dose of magnesium, I took another one to feel better and calm down.

After a while, I started feeling sick. I developed a headache and felt nauseated. I ended up vomiting for a few hours and had a terrible, restless night. I'm certain that the magnesium supplement was the culprit. Magnesium can cause toxicity if too much builds up in the body. It is water soluble vitamin, so technically, the body gets rid of the excess. But I think it takes a while for that to happen and some of it does stay in the system for about a day.

So everyone, be careful about the dose of your supplement. Pick a low dose one and follow the directions. It is possible to overdose on supplements.

By candyquilt — On Dec 25, 2013

I'm taking an effervescent magnesium supplement. I like it better than tablets because it's easy to drink and it tastes like orange soda to me. I was diagnosed with a magnesium deficiency at my last check up. My doctor told me to take 300mg of magnesium daily until my next visit. I will get another blood test then to see if my levels are back to normal.

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