Magnesium is a mineral found in many foods. Our bodies can’t produce it, but it is necessary for many biochemical processes, including creating energy from nutrients.
Natural sources of magnesium are green leafy
vegetables, nuts, brown rice, whole grain bread, fish, meat and dairy. It is
possible to provide enough magnesium in your diet by eating these foods, but a
good-quality supplement is a great way to reduce your chances of deficiency and
improve your health.
An estimated 800,000 people could be suffering from Magnesium deficiency in the UK. To help you find the best one for you, we have broken down all the critical information about these supplements and carefully selected the best available in the UK.
Table of Contents
The Benefits of Taking Magnesium
It takes a key role in hundreds of processes in your body
Magnesium can be found in every cell in your body, particularly in your bones and muscles. It plays a crucial ‘helper’ role in nearly all of the essential biochemical reactions that take place throughout your body, including; converting food into energy, creating new proteins, regulating your nervous system, maintaining genes and producing movement in your muscles.
It supports exercise
When your muscles start working harder during exercise, the number of chemical reactions required to keep them moving, and free from lactic acid build-up, increases. As a result, your body needs up to 10-20% more magnesium during physical activity.
It fights depression and low mood
This is still an area that needs more research, but studies indicate that low magnesium levels can be an indicator of a higher chance of depression and mental illness. In one study, conducted with adults suffering from depression, magnesium was found to be as effective as an antidepressant drug.
It can lower blood pressure
Several studies concluded that magnesium could effectively lower blood pressure in sufferers of high blood pressure. It doesn’t do the same to people with normal levels.
It has anti-inflammatory qualities
The presence of inflammation in the body is a crucial indication of disease and poor health. Magnesium-rich foods and supplements can reduce this inflammation, and this may relieve the symptoms of any connected conditions.
It can reduce your risk of migraines
There is a growing body of research that has been able to link low levels of magnesium with those who suffer from regular migraines. It is also thought that taking daily amounts of it can reduce the symptoms.
It can fight the symptoms of PMS
Premenstrual Syndrome can be hard to manage and include symptoms like acne, tender breasts, bloating, feeling tired, irritability, and mood changes. Wonderfully magnesium has been found to successfully relieve many of the symptoms, particularly mood changes, cramps and bloating.
The Different Forms of Magnesium
Magnesium can be taken in various forms,
the most popular are:
These forms are often selected because of their
specific benefits and how easily they can be absorbed into the body. They all
provide some form of the benefits listed above, but some types are also particularly
suited for specific uses. They are:
MagnesiumChloride effectively assists a broad range of cell functions.
Magnesium Citrate, magnesium hydroxide and magnesium oxide are often used to relieve constipation and acid indigestion.
Magnesium Glycinate supports muscle relaxation and can be soothing to the mind and body.
The recommended amount of magnesium is 300mg a day for men and 270mg for women. Taking close to 400mg per day as a supplement is considered to be safe.
Are There Any Side Effects?
The NHS states that magnesium is safe and has no potential for serious side effects when taken in recommended amounts. Excessive amounts may cause gastrointestinal symptoms, including diarrhea.
The Best Magnesium Supplements Available in the UK
1. Magnesium Citrate Capsules from NutraVita
These vegan capsules provide elemental magnesium in
the form of magnesium citrate. They are formulated to be quickly absorbed into
your body and deliver the essential mineral in a high amount of 440mg per two
Each bottle holds 180 capsules, which is a 90-day
supply if you take the recommended amount of two a day. NutraVita’s range of
high strength vitamins & supplements often rank highly on our lists because
they contain no artificial colours or flavours. They are also GMO-free and are
free from most common allergens. A bottle costs £16.99, one serving is priced
at 19p and a capsule is 9p.
These tablets deliver 375mg per serving alongside a
complete range of B vitamins. This elite supplement has been designed
specifically for those who want extra support for vigorous activity. Gelatin
free and suitable for vegans, the magnesium is delivered in a dual source of
magnesium oxide and magnesium hydroxide.
Each packet holds 120 tablets and one tablet counts as
one serving. A packet costs £12.99 and a tablet is priced at 11p. With the
combined B vitamins, this is a great value supplement.
Suitable for vegans
375mg of magnesium delivered per tablet
120 tablets per packet
£12.99 per packet
11p per tablet
Magnesium oxide and magnesium hydroxide
Also contains; Biotin, Folic Acid and Vitamins B1, B2, B3 (Niacin), B5 (Pantothenic Acid), B6 and B12
3. 100mg Magnesium Tablets from Simply Supplements
Registered with the Vegan Society, these tablets
deliver 100mg of magnesium in the form of magnesium oxide. 167mg of magnesium
oxide is used to provide 100mg of magnesium in a form that your body can easily
access. This isn’t the most potent supplement on this list, but it is ideal if
you want to take a larger amount across the day. For example, 300mg can be
taken as a 100mg tablet, three times a day.
A bottle contains 360 x 100mg tablets and currently
costs £11.83. Each tablet costs about 3p.
4. Magasorb Magnesium Citrate Powder from Nature’s Best
This is a magnesium supplement in the form of a magnesium citrate powder. It is flavoured with citrus and sweetener and can be dissolved into water to make a refreshing drink. If you prefer not to take tablets or find capsules hard to swallow, this is a great way to add magnesium to your diet.
Each 5.5g serving delivers 375mg of magnesium. One
container costs £11.96 and holds 165g, which is 30 adult servings. Each serving
works out at the cost of about 40p.
These tablets are suitable for vegans, and each
contains 188mg of magnesium. To ensure maximum absorption, it is provided in a
mixture of magnesium citrate and magnesium oxide. These are excellent tablets
with over 150 positive customer reviews; however, they are just over 2cm long.
If you’re not keen on large tablets, you might prefer to try capsules or the
citrus flavoured drink.
A packet of 90 tablets costs £8.95, and one of 180
tablets is £16.45. The tablets themselves cost between 9p and 10p.
Nootropic – Mind Lab Pro contains eleven natural nootropics that have been proven to support cognitive function and brain health. Read my review.
Collagen – Edible Health Bovine Collagen. This excellent bovine collagen powder is completely tasteless and absorbs quickly into any liquid. It’s third-party lab tested and provides 13g of collagen per serving. Read my review.
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Frequently Asked Questions
Which type of magnesium is best?
Nearly all forms of magnesium provide most of its main benefits. However, some are more bioavailable and can provide a quicker, stronger result. These are; magnesium chloride, magnesium citrate, magnesium glycinate and magnesium L-threonate.
What is the best time to take magnesium?
When you take magnesium should be decided based on why you are taking it. For many reasons, such as depression, high blood pressure or migraine, you should split the total amount up into 3 or 4 equal parts and take it throughout the day. To help you get a good nights sleep you can take it one or two hours before you go to bed.
How much magnesium do I need per day UK?
The recommended amount of magnesium for an adult aged, between 19 and 64, is 300mg a day for men and 270mg for women.
What kind of magnesium should I take for anxiety?
More research is needed to provide conclusive results regarding magnesium and anxiety. However, current understanding indicates that, magnesium glycinate and magnesium citrate are the forms that are best suited to soothing the mind and creating a sensation of calm.
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