It's impossible for humans to be in several places at once, but for an essential nutrient like magnesium, it’s a job requirement.
At the cellular level, magnesium is involved in carrying out hundreds of different processes simultaneously throughout our bodies. In fact, without it, our bodies would completely shut down.
That’s why it’s shocking to discover an estimated 50% of all Americans don't get enough of this mega-important mineral.1 Inadequate magnesium levels can spell trouble for some of your body’s most vital systems, including immune function, bone health, and even stress.
Fortunately, taking a magnesium supplement can help replenish your body's magnesium levels and keep them from falling to dangerous lows.
Benefits of Taking Magnesium
Magnesium is essential to bone formation and density, especially as we age. It also helps regulate the distribution of important bone-building nutrients like calcium and vitamin D.2
One of magnesium's most important functions is helping the heart maintain a healthy rhythm. It also helps maintain blood pressure and healthy cholesterol levels.3
Fortified Immune Health
Studies have shown that magnesium plays a pivotal role in maintaining intracellular health and helps stimulate the production of antibodies to ward off harmful pathogens.4
Stress, Sleep, and Mood
Magnesium isn't just good for your physical health; it's essential for your mental wellbeing too. Your stress levels, mood, and sleep quality are all deeply linked to magnesium.
For example, magnesium helps regulate our stress-response systems — one of the reasons people with low magnesium often report experiencing heightened stress. It also increases levels of GABA, a neurochemical that encourages deep sleep and relaxation.
Studies conducted with supplemental magnesium show a positive correlation with improved sleep, reduced stress, and greater calm.5, 6
Keep in mind, not all magnesium supplements are created equal. Different brands use different components, and some formulas are simply going to be more effective than others.
At Smarter Reviews, we've analyzed some of the top-selling magnesium supplements on the market to help guide you in the right direction. We'll show you what to look for and what to avoid in a high-quality supplement, plus, we share our top 5 picks of the year.
Your Complete Magnesium Checklist
Contains Zinc & Vitamin D3
Zinc helps your body absorb magnesium more efficiently and contributes to a healthy immune system. (*Too much zinc can hinder the absorption of other vital nutrients, so if you're taking multiple supplements with zinc, try not to exceed 40 mg/day).7
Magnesium and vitamin D3 work to each other's advantage to promote healthy bones. Additionally, vitamin D3 helps direct calcium towards your bones where it's needed, and away from soft tissues like your arteries, where it can do harm.8
Glycine is an amino acid that's combined with magnesium to make it easier to absorb. Like magnesium, glycine facilitates the release of GABA, making magnesium glycinate ideal for sleep and relaxation.9
Magnesium citrate is considered to be the most highly bioavailable type of magnesium, as it can pass through the most volatile parts of the gut with ease. Citrate is also beneficial for digestive regulation.
In addition to being highly bioavailable, magnesium malate is also prized for its antacid properties. 10
What To Avoid In A Magnesium Supplement:
Magnesium oxide is the most poorly absorbed form of chelated magnesium since it's nearly insoluble in water. 11
Be wary of taking a supplement that contains both magnesium and calcium, especially if you already take supplemental calcium. At high doses, these two minerals often compete for absorption.12
Fillers and Additives
Avoid supplements that use fillers and additives like magnesium stearate, soy, and silicon dioxide. They have no medicinal benefits and may even lead to allergic reactions.