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info@sensilab.ieMagnesium is one of seven essential macrominerals, which means we need to consume it daily and in relatively large amounts (at least 100 milligrams). It plays a role in over 300 enzyme reactions in the body and is crucial for healthy muscles, nerves, bones, and blood sugar balance, as well as supporting heart health and the immune system.
Adults who consume less than the recommended amount of magnesium are more likely to have high levels of inflammation markers, leading to a higher risk of developing high blood pressure, heart problems, stroke, diabetes, osteoporosis, and migraines.
Low magnesium levels over time can also lead to a reduced flow of other nutrients into and out of the body’s cells, including calcium and potassium.
How much magnesium you need depends on your age, gender, and stage of life. See the below table of recommended daily magnesium intake in adults:
Recommended daily intake | ||
Age 18-30 | Male | 400 mg |
Female | 310 mg | |
Age 31+ | Male | 420 mg |
Female | 320 mg | |
Pregnancy | Under 19 years | 400 mg |
19-30 years | 350 mg | |
31+ years | 360 mg | |
Breastfeeding | Under 19 years | 360 mg |
19-30 years | 310 mg | |
31+ years | 320 mg |
The best way to ingest magnesium through diet is through whole, unprocessed, unrefined foods, such as green leafy vegetables, nuts, seeds, beans, peas and soybeans, whole-grain cereals, wheat germ, wheat, and oat bran.
Because of how many processed foods we consume, modern diets are often low in natural sources of magnesium. In fact, 75*% of people in the Western world don’t meet their magnesium needs through diet, so supplementing with a high-quality food supplement can offer an easier way to ensure adequate daily intake.
Just as low intake can lead to problems, adequate magnesium intake can offer many health benefits, from supporting bone health to lowering the risk of type 2 diabetes and supporting cardiovascular health.
Apart from these well-known benefits, many research sources also mention magnesium’s role in preventing and relieving migraine headaches, improving sleep, reducing the severity of PMS symptoms and managing stress, tension, and mood disorders. Magnesium supplements are popular with highly active individuals and those looking to reduce fatigue. They also show promise in lowering body mass index in obese people and people with magnesium deficiency.
While magnesium offers many benefits in general, not all magnesium supplements are equally effective at supporting specific aspects of your health and are not all absorbed in the same way.
Here is a breakdown of the most popular and common forms of magnesium so you can choose the right supplement for your needs.
Magnesium Citrate: best for ACTIVE INDIVIDUALS
Magnesium citrate is a form of magnesium bound with citric acid. It is the most popular form in magnesium supplements, as it is the most easily absorbed through the digestive tract. It’s typically taken by athletes or to replenish low magnesium levels, improve constipation, and improve symptoms of low mood.
Recommended product: Essentials Magnesium Citrate 625 High Dose – Vegan
Magnesium Oxide: best for DIGESTIVE ISSUES AND HEADACHES
Magnesium oxide is a salt that combines magnesium and oxygen. It is most commonly used to help relieve digestive complaints like heartburn and constipation. It is also a popular choice for people suffering from migraines.
Recommended product: Essentials Magnesium 375 Mg, High Dose
Magnesium Malate: best for MUSCLES AND FATIGUE
Magnesium malate includes malic acid, a naturally occurring acid in fruit and wine. It’s very well absorbed in the digestive system, gentler on the digestive tract, and has a less laxative effect than other types. It’s recommended for people with chronic or acute pain in their muscles, tendons, and soft tissues and to relieve fatigue.
Recommended product: Essentials Magnesium Malate 500 High Dose – Vegan
Magnesium Glycinate: best for SLEEP, STRESS AND TENSION
Magnesium glycinate combines elemental magnesium and the amino acid glycine. It’s easily absorbed and is popular for its calming properties. It can help improve sleep, reduce stress-related tension, and reduce inflammation.
Recommended product: Essentials Magnesium Glycinate 750 High Dose – Vegan
Magnesium Complex: best GENERAL MAGNESIUM SUPPLEMENT
A magnesium complex typically combines several magnesium forms to combine their individual and complementary effects. A magnesium complex supplement is the best choice for those seeking to enjoy multiple benefits, including reducing fatigue and exhaustion, improving electrolyte balance, boosting energy, and supporting nerves, muscles, bones, and the psyche.
Recommended product: Essentials Magnesium Complex 500 High Dose – Vegan
*Disclaimer: the effects of the product may vary between individuals and could differ from those described on the website. Our products are not intended to prevent, treat or cure any disease or serious illness. Maintaining a balanced diet and a healthy lifestyle is important.
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