With such a huge variety of magnesium supplements on the market, different brands with different ingredients, it is a daunting task to decide which one is best for you.
Magnesium is an essential mineral for good health and is found in a range of food including almonds, avocados, bananas, eggs, leafy green vegetables, legumes, soy beans, and wholegrain cereals.
However much of the magnesium content of food can be lost in cooking and processing. Milling of wheat can loose up to 90% of its magnesium content.
Magnesium is used in the body for a variety of functions such as contraction and relaxation of heart and skeletal muscle, functioning of the nervous system, regulating blood pressure, insulin function, glucose metabolism and energy production.
A diet high in processed food, alcohol, soft drink or coffee consumption, stress, antidepressants, or high exercise levels can all lead to magnesium depletion and may require supplementation.
Common conditions that may benefit from taking extra magnesium are sore muscle from exercise and to aid recovery, poor sleep & restless legs, menstrual cramps & PMS, headaches, high blood pressure and chronic fatigue.
The Recommended Daily Intake ( RDI) for magnesium is around 400 mg/day for men and 350 mg/day for women.
However for people who are deficient in magnesium or under higher demand, the Supplement Range is 300 - 800 mg/day.
Magnesium salts have a long history in health science as use in antacids (magnesium carbonate & phosphate), laxatives (magnesium chloride) and antiinflammatory & muscle spasms (magnesium sulphate/Epsom salts).
So choosing the right magnesium supplement will depend on your reason for needing to take extra magnesium.
Here is a quick guide.
Muscle pain, spasms and cramps, exercise.
Choose a supplement with at least 300 mg of magnesium as well as B vitamins, calcium, potassium and amino acids such as taurine and acetyl-l-carnatine to stop cramping, aid recovery and increase energy levels.
Stress, muscular tension, insomnia:
Choose a magnesium supplement that is designed to help with nervous tension.
These will contain less of the B vitamins needed for energy (B1, B2, B3) and more of the B vitamins needed during stress (B5, B6).
They may also contain herbs to help calm the nervous system and relax you for a good nights sleep such as chamomile, passion flower or california poppy.
High blood pressure & heart health:
Choose a supplement with at least 300 mg of magnesium along with the minerals calcium, chromium, folate and selenium as well as vitamins B6 & B12.
Finally, while taking magnesuim tablets is convienient,
magnesium powders are better absorbed and utilised.
Try adding the recommended dose of a magnesium powder to your water bottle and drink it throughout the day.