Magnesium is an essential trace mineral that plays a crucial role in various bodily functions. It is involved in cellular energy production, muscle function, nerve and heart health, bone health, mood regulation, blood sugar control, and sleep. However, many Americans do not consume enough magnesium in their diets. Registered Dietitian Lauren Panoff suggests that taking a magnesium supplement can be a convenient way to meet the recommended dietary allowance (RDA) of magnesium, which is 310 to 320 milligrams per day for women and 400 to 420 milligrams per day for men.
Magnesium supplements have been shown to provide relief from headaches, constipation, and stress, as well as support cognitive function and exercise performance. When choosing a magnesium supplement, it is important to consider factors such as the type of magnesium, dosage, third-party testing, and cost. To help consumers make an informed decision, we have compiled a list of the best magnesium supplements recommended by dietitians and brands committed to quality.
Pure Encapsulations Magnesium Glycinate is our top recommendation. It contains the glycinate form of magnesium, which is easily absorbed and well-tolerated. Each capsule provides 120 milligrams of magnesium. This product is gentle on digestion and has been found to have a calming effect, making it suitable for anxiety and stress relief. Pure Encapsulations products undergo rigorous third-party testing and are free from major allergens.
Integrative Therapeutics Tri-Magnesium is another excellent option. It contains a blend of three forms of magnesium – citrate, malate, and oxide – to enhance absorption and provide multiple benefits. Magnesium oxide is particularly effective for relieving constipation. Each capsule contains 300 milligrams of magnesium, and the product is gluten-free and allergen-free.
For those on a budget, Life Extension Magnesium Citrate is a cost-effective choice. Each capsule provides 100 milligrams of magnesium citrate, making it suitable for individuals who prefer a lower dose. Life Extension products are manufactured in an NSF-registered facility and undergo independent testing for ingredient quality.
SmartyPants Adult Mineral Formula offers a chewable alternative to capsules and powders. Each serving provides 250 milligrams of magnesium citrate, along with vitamins and minerals to support immune system function and bone health. However, it is important to note that this supplement contains added sugars.
Thorne Magnesium Bisglycinate is a high-quality powder that has been NSF Certified for Sport, making it suitable for athletes. It contains a highly absorbable form of magnesium similar to magnesium glycinate. Thorne products are backed by research and meet rigorous safety standards.
For travelers, Natural Vitality Calm Drink Mix Packets are a convenient option. Each packet contains 235 milligrams of magnesium citrate, and the powder mixes easily into water. These single-serve packets are compact and easy to take on the go.
Finally, Pure Encapsulations CogniMag is specifically formulated to support cognitive function. It contains magnesium-l-threonate, a type of magnesium that has been linked to brain and neurological benefits. While this product is pricier than others, it offers unique advantages for cognitive support.
In conclusion, magnesium is an essential mineral that many Americans do not consume enough of in their diets. Taking a magnesium supplement can help bridge the gap and provide numerous health benefits. When choosing a magnesium supplement, consider factors such as the type of magnesium, dosage, third-party testing, and cost. The recommended options include Pure Encapsulations Magnesium Glycinate, Integrative Therapeutics Tri-Magnesium, Life Extension Magnesium Citrate, SmartyPants Adult Mineral Formula, Thorne Magnesium Bisglycinate, Natural Vitality Calm Drink Mix Packets, and Pure Encapsulations CogniMag.
Original Story at www.eatingwell.com – 2024-01-12 16:21:48