What is the best magnesium supplement for daily use?

From the Guidelines

Magnesium glycinate is the best magnesium supplement for daily use due to its excellent absorption and minimal digestive side effects. This form combines magnesium with the amino acid glycine, offering a gentle and effective way to supplement magnesium. According to the most recent and highest quality study 1, magnesium plays a crucial role in various biological and biochemical processes, and its supplementation can have beneficial effects on constipation-related symptoms.

Key Considerations

• A typical recommended dose is 200-400mg of elemental magnesium daily, taken with food to improve absorption and reduce any potential stomach discomfort.
• When purchasing, look for supplements that clearly state the amount of elemental magnesium rather than just the total compound weight.
• Magnesium glycinate is particularly beneficial because it's gentle on the digestive system while providing good bioavailability, meaning more magnesium actually gets absorbed into your bloodstream rather than causing a laxative effect.
• This form also supports both physical relaxation and neurological function.
• If you're taking medications, especially antibiotics or blood pressure medications, consult with a healthcare provider before starting supplementation as magnesium can interact with certain drugs.

Important Notes

• The recommended dietary allowance (RDA) for magnesium is 320 mg/day for women and 420 mg/day for men, with a tolerable upper intake level of 350 mg/day from supplements 1.
• It's essential to consider the potential interactions between magnesium supplements and other medications, as well as the individual's renal function, to avoid hypermagnesemia 1.

From the FDA Drug Label

PURPOSE Magnesium is a vital mineral essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance. ACTIVE INGREDIENT Magnesium Glycinate: ~93.75% The best magnesium supplement for daily use is Magnesium Glycinate 2 2.

• Key benefits: essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance.
• Purity: ~93.75% Magnesium Glycinate 2

From the Research

Best Magnesium Supplements for Daily Use

When it comes to choosing the best magnesium supplement for daily use, several factors need to be considered, including bioavailability, absorption rate, and potential side effects.

• Bioavailability: The bioavailability of magnesium from different sources is a crucial factor in determining the best supplement. According to 3, magnesium l-threonate is a novel food that is safe for use as a magnesium supplement, with a bioavailability similar to that of readily dissociable magnesium salts.
• Organic vs. Inorganic Forms: Research suggests that organic magnesium compounds, such as magnesium citrate and magnesium malate, may have better absorption rates than inorganic compounds 4, 5.
• Dose-Dependent Absorption: The absorption of magnesium is dose-dependent, with higher doses not always resulting in greater absorption 5.
• Formulation and Release Profile: The formulation and release profile of a magnesium supplement can also impact its bioavailability. A study on ChronoMag®, a patented low-dose continuous-release magnesium chloride tablet, found that it provided improved magnesium bioavailability compared to a reference tablet 6.
• Quality Control and Manufacturer Declarations: It's also important to consider the quality control and manufacturer declarations when choosing a magnesium supplement. A study found that many food supplements containing magnesium had inconsistent magnesium content compared to the manufacturer's declarations 7.

Key Considerations for Magnesium Supplements

Some key considerations when selecting a magnesium supplement include:

• The form of magnesium used (e.g., magnesium l-threonate, magnesium citrate, magnesium malate)
• The bioavailability and absorption rate of the supplement
• The potential for side effects, such as gastrointestinal issues
• The quality control and manufacturer declarations
• The formulation and release profile of the supplement