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{"id":556077121609,"title":"Best Magnesium Supplement: An Unsponsored Review","created_at":"2021-12-22T15:08:30-05:00","body_html":"\u003cscript type=\"application\/ld+json\"\u003e\/\/ \u003c![CDATA[\n{\n \"@context\": \"https:\/\/schema.org\",\n \"@type\": \"Article\",\n \"headline\": \"Best Magnesium Supplement: An Unsponsored Review\",\n \"keywords\": \"best magnesium supplement\",\n \"description\": \"Our MD and research team reviews the research on magnesium to determine which types are the best-absorbed. We then recommend a magnesium supplement at the end of the article with an effective form and dosage and without any harmful additive ingredients.\",\n \"url\": \"https:\/\/illuminatelabs.org\/blogs\/health\/best-magnesium-supplement\",\n\"author\": {\n \"@type\": \"Person\",\n \"name\": \"Taylor Graber MD\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/taylor-graber\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/taylor-j-graber-md-81351642\/\",\n \"jobTitle\": \"Content Partner\",\n \"knowsAbout\": \"medicine, health, anesthesiology, iv therapy, science, drugs, pharmaceutical, medical research, scientific research, medical journals, entrepreneurship, healthcare, orthopedic surgery, biomedical engineering\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"University of California San Diego\",\n \"Arizona University\",\n \"University of Arizona College of Medicine\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"contributor\": {\n \"@type\": \"Person\",\n \"name\": \"Calloway Cook\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/calloway-cook\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/calloway-cook\/\",\n \"jobTitle\": \"President\",\n \"knowsAbout\": \"entrepreneurship, dietary supplements, herbal supplements, eCommerce, medical research\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": \"S.I. Newhouse School of Public Communications at Syracuse University\"\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"editor\": {\n \"@type\": \"Person\",\n \"name\": \"DJ Mazzoni\",\n \"honorificSuffix\": [\n \"M.S.\",\n \"R.D.\",\n \"C.D.N.\",\n \"C.S.C.S.\"\n ],\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/dj-mazzoni\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/dj-mazzoni-rd-cdn-cscs-00a33038\/\",\n \"jobTitle\": \"Medical Reviewer\",\n \"knowsAbout\": \"exercise, drugs, pharmaceutical, health, workout, strength and conditioning, nutrition, dietetics, medicine, medical research, scientific research, scientific method, healthcare, patient care, wellness\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"State University of New York College Oswego\",\n \"D’Youville College\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"image\": {\n\"@type\": \"ImageObject\",\n\"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Best_Magnesium_Supplement_Thumbnail.jpg?v=1642223897\",\n\"width\": \"3409\",\n\"height\": \"3409\"\n},\n\"citation\": [\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29387426\/\", \n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29679349\/\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/consumerlab-review\",\n\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579607\/\"\n],\n\"mentions\": [{\n \"@type\": \"Thing\",\n \"name\": \"Designs for Health\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"epsom salts\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"ConsumerLab\"\n }\n],\n\"datePublished\": \"2021-12-24\",\n\"copyrightHolder\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n},\n\"publisher\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\",\n \"url\": \"https:\/\/illuminatelabs.org\/\",\n \"description\": \"Illuminate Labs is the most transparent supplement company in the U.S., and is a leading publisher of research-based health information.\",\n \"knowsAbout\": \"supplements, science, nutrition, exercise, health, medication, pharmaceutical, wellness, diet, weight loss, medical research\",\n \"publishingPrinciples\": \"https:\/\/illuminatelabs.org\/pages\/editorial-guidelines\",\n \"logo\": {\n \"@type\": \"ImageObject\",\n \"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Illuminate_Labs_Logo.png?v=1641249064\", \n \"width\": 150,\n \"height\": 150\n},\n \"foundingDate\": \"2019-01-30\",\n \"Address\": {\n \"@type\": \"PostalAddress\",\n \"streetAddress\": \"50 Union Street, Unit 9\",\n \"addressLocality\": \"Northampton\",\n \"addressRegion\": \"Massachusetts\",\n \"postalCode\": \"01060\",\n \"addressCountry\": \"US\"\n},\n \"sameAs\": [\n \"https:\/\/www.instagram.com\/illuminatelabs\",\n \"https:\/\/twitter.com\/illuminatelabs\",\n \"https:\/\/www.linkedin.com\/company\/illuminate-labs-supplements\",\n \"https:\/\/www.youtube.com\/channel\/UCpgSJAsIPb-fZ25djtTxBEA\"\n ]\n }\n}\n\/\/ ]]\u003e\u003c\/script\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Best_Magnesium_Supplement_Article_Header_Image.png?v=1640203930\" alt=\"\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cspan class=\"dc\"\u003eM\u003c\/span\u003eore and more consumers are taking magnesium supplements, and arguably for good reason. Subclinical magnesium deficiency (meaning magnesium deficiency below the severe levels that would be listed as deficient on a standard blood draw) \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29387426\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ehas been proven\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e in medical research to cause cardiovascular disease. The magnesium levels in produce have eroded due to modern farming practices, so magnesium supplementation may be worthwhile for many consumers.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn this article we’ll review the research on magnesium to determine which types are the best-absorbed. We’ll recommend a magnesium supplement at the end of the article with an effective form and dosage and without any harmful additive ingredients.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eUnlikely nearly every other article on the top magnesium supplements, our content is unsponsored. We don’t receive any compensation from brands we review which allows us to be objective and unbiased.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eWhich Type Is Best-Absorbed?\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThere are a variety of different magnesium supplements on the market. Some, like magnesium oxide, are just magnesium bonded with oxygen, in which case magnesium is the only active ingredient.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOther magnesium supplements like magnesium glycinate are formed by combining elemental magnesium with an amino acid called glycine. In this case, there are two active ingredients as glycine has its own effects.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIt can be confusing to consumers which is the best type of magnesium to purchase, but thankfully we can let the medical research guide us. A \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29679349\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eresearch review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e published in the Biological Trace Element Research journal in 2019 analyzed the bioavailability of different popular types of magnesium.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eInterestingly, the most popular magnesium supplements performed the worst in the medical trial. Magnesium oxide and magnesium citrate, which are often the cheapest forms of magnesium, led to the lowest increase in plasma magnesium levels in the animals tested.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMagnesium malate caused the largest increase in plasma magnesium levels, indicating that this format is absorbed better as a supplement than other forms.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMagnesium malate is formed by combining magnesium with malic acid.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eBrand Recommendation\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Designs_For_Health_Magnesium_Malate_Product_Image.png?v=1640204164\" alt=\"Designs for Health magnesium malate product image\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhen choosing a magnesium supplement, it’s important that the product contains no harmful additives. Many supplement companies contain filler ingredients or added sugars which may negatively impact health.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe recommend a brand called Designs for Health magnesium malate. As we’ve established in the previous section, magnesium malate is the most bioavailable form of magnesium and this brand only contains two inert inactive ingredients which are safe: cellulose and vegetable stearate.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMore importantly, the brand also passed \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/consumerlab-review\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eConsumerLab testing\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e, which is an independent organization that tests supplements for label accuracy and contaminants. ConsumerLab found that Designs for Health magnesium malate contained the listed amount of magnesium, and had contaminant levels which passed the strict benchmarks.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDesigns for Health magnesium malate appears to be effectively dosed, with one serving providing 360 milligrams (mg) of magnesium which is right in line with the \u003c\/span\u003e\u003ca href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTolerable Upper Limit (UL) guidelines\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e developed by the Food and Nutrition Board (FNB) of the U.S.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eAlternative Magnesium Format\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Epsom_Salts_Image.png?v=1640204064\" alt=\"\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSome consumers don’t like taking oral supplements. For those consumers, magnesium oil or epsom salts may be a good method of increasing levels of magnesium.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIt’s been proven \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579607\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ein medical research\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e that topical magnesium increases magnesium levels in the body through transdermal absorption. The magnesium absorbs directly into the bloodstream from the skin.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMagnesium oil and Epsom salts are both forms of magnesium sulfate. The oil is applied to the body for a short period of time (usually label recommendations range from 15-25 minutes) and then washed off. Epsom salts are typically used in a bath or foot soak, dissolved in hot water.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe transdermal method of magnesium may be a good option for patients with impaired intestinal absorption. Patients with Crohn's disease, for example, may not absorb much of an oral magnesium supplement due to their gastrointestinal issues. These patients may wish to speak to their doctor about transdermal magnesium use.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eConclusion\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMagnesium may be useful for a wide range of health conditions, and may be a good preventative supplement for much of the population due to its decreasing level in foods. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe found that magnesium malate is the most bioavailable form of magnesium based on medical studies. A brand called Designs for Health sells a magnesium malate product which has passed ConsumerLab testing and appears to be effectively dosed. We recommend this brand for consumers searching for the best magnesium supplement.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe find that epsom salts and magnesium oil may be good options for magnesium supplementation for consumers who dislike oral supplements, or who have health conditions limiting absorption of oral supplements.\u003c\/span\u003e\u003c\/p\u003e","blog_id":49281925193,"author":"Calloway Cook","user_id":26601750601,"published_at":"2021-12-24T12:00:01-05:00","updated_at":"2022-08-26T16:35:08-04:00","summary_html":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cspan\u003eWe review the research on magnesium to determine which types are the best-absorbed. We recommend a magnesium supplement at the end of the article with an effective form and dosage and without any harmful additive ingredients.\u003c\/span\u003e\u003c\/p\u003e","template_suffix":"","handle":"best-magnesium-supplement","tags":"_related:vitamins-\u0026-minerals"}

Best Magnesium Supplement: An Unsponsored Review

Best Magnesium Supplement: An Unsponsored Review


| |
Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.
| |
Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.


Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.

More and more consumers are taking magnesium supplements, and arguably for good reason. Subclinical magnesium deficiency (meaning magnesium deficiency below the severe levels that would be listed as deficient on a standard blood draw) has been proven in medical research to cause cardiovascular disease. The magnesium levels in produce have eroded due to modern farming practices, so magnesium supplementation may be worthwhile for many consumers.

In this article we’ll review the research on magnesium to determine which types are the best-absorbed. We’ll recommend a magnesium supplement at the end of the article with an effective form and dosage and without any harmful additive ingredients.

Unlikely nearly every other article on the top magnesium supplements, our content is unsponsored. We don’t receive any compensation from brands we review which allows us to be objective and unbiased.

Which Type Is Best-Absorbed?

There are a variety of different magnesium supplements on the market. Some, like magnesium oxide, are just magnesium bonded with oxygen, in which case magnesium is the only active ingredient.

Other magnesium supplements like magnesium glycinate are formed by combining elemental magnesium with an amino acid called glycine. In this case, there are two active ingredients as glycine has its own effects.

It can be confusing to consumers which is the best type of magnesium to purchase, but thankfully we can let the medical research guide us. A research review published in the Biological Trace Element Research journal in 2019 analyzed the bioavailability of different popular types of magnesium.

Interestingly, the most popular magnesium supplements performed the worst in the medical trial. Magnesium oxide and magnesium citrate, which are often the cheapest forms of magnesium, led to the lowest increase in plasma magnesium levels in the animals tested.

Magnesium malate caused the largest increase in plasma magnesium levels, indicating that this format is absorbed better as a supplement than other forms.

Magnesium malate is formed by combining magnesium with malic acid.

Brand Recommendation

Designs for Health magnesium malate product image

When choosing a magnesium supplement, it’s important that the product contains no harmful additives. Many supplement companies contain filler ingredients or added sugars which may negatively impact health.

We recommend a brand called Designs for Health magnesium malate. As we’ve established in the previous section, magnesium malate is the most bioavailable form of magnesium and this brand only contains two inert inactive ingredients which are safe: cellulose and vegetable stearate.

More importantly, the brand also passed ConsumerLab testing, which is an independent organization that tests supplements for label accuracy and contaminants. ConsumerLab found that Designs for Health magnesium malate contained the listed amount of magnesium, and had contaminant levels which passed the strict benchmarks.

Designs for Health magnesium malate appears to be effectively dosed, with one serving providing 360 milligrams (mg) of magnesium which is right in line with the Tolerable Upper Limit (UL) guidelines developed by the Food and Nutrition Board (FNB) of the U.S.

Alternative Magnesium Format

Some consumers don’t like taking oral supplements. For those consumers, magnesium oil or epsom salts may be a good method of increasing levels of magnesium.

It’s been proven in medical research that topical magnesium increases magnesium levels in the body through transdermal absorption. The magnesium absorbs directly into the bloodstream from the skin.

Magnesium oil and Epsom salts are both forms of magnesium sulfate. The oil is applied to the body for a short period of time (usually label recommendations range from 15-25 minutes) and then washed off. Epsom salts are typically used in a bath or foot soak, dissolved in hot water.

The transdermal method of magnesium may be a good option for patients with impaired intestinal absorption. Patients with Crohn's disease, for example, may not absorb much of an oral magnesium supplement due to their gastrointestinal issues. These patients may wish to speak to their doctor about transdermal magnesium use.

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Conclusion

Magnesium may be useful for a wide range of health conditions, and may be a good preventative supplement for much of the population due to its decreasing level in foods. 

We found that magnesium malate is the most bioavailable form of magnesium based on medical studies. A brand called Designs for Health sells a magnesium malate product which has passed ConsumerLab testing and appears to be effectively dosed. We recommend this brand for consumers searching for the best magnesium supplement.

We find that epsom salts and magnesium oil may be good options for magnesium supplementation for consumers who dislike oral supplements, or who have health conditions limiting absorption of oral supplements.





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