The UK's 5 Best Magnesium Supplements

Magnesium is an essential macronutrient that plays a vital role in many of our bodily functions – it is needed for over 300 biochemical reactions in the human body.

 


But many of us are deficient. In fact, 2.5% to 15% of the UK’s general population suffer from hypomagnesemia which occurs due to a lack of magnesium intake in our diet.

Fortunately, a daily magnesium supplement can ward off any such deficiencies from taking place and can also offer additional benefits such as a boost to mood, better heart health, improved cognitive abilities and can mitigate against pain and fatigue.

Here are just some of the best 5 magnesium supplements you can incorporate into your daily routine and diet today:

What is the best magnesium supplement?

  1. MAGSUPPS Triple Magnesium Complex

MAGSUPPS is a leading manufacturer of magnesium supplements in the UK and their flagship  triple magnesium complex offer a potent, effective combination of three of the most bioavailable types of magnesium including L-Threonate, Glycinate and Taurate. 

Magnesium L-Threonate alone is renowned for its innovative ability to cross the blood-brain barrier to fight against brain disorders like dementia and Alzheimer’s disease.

And while Magnesium L-Threonate is best known for its ability to boost brain health, Glycinate is enormously beneficial for sleep – helping you to fall asleep quicker and for longer – while Taurate is often used to bring a warm sense of calm and can sooth nerves and anxiety.

By taking this supplement regularly, you can reap the benefits of better and more restful sleep, improved memory functions and a sense of peace and relaxation. In fact, the MAGSUPPS blend is known to alleviate chronic symptoms of stress, nervousness and anxiety, and even increase synapse density.

This natural brain food is a premium blend as it combines three different types of magnesium all in one while being optimised with amino acids to promote even faster absorption of the mineral.

So, if you’re looking for a one-stop-shop of magnesium to put your sleep disorder to bed, boost memory recall and function and protect yourself from brain disorders like dementia, MAGSUPPS has got you covered.

It is recommend you take this a serving before bed time to ease into sleep. The only word of advice here would be to take it slow at first as the supplement can make you feel slightly drowsy, but it can certainly promise you a restful night’s sleep.

Try MAGSUPPS today 100% risk-free with their 120-day money-back guarantee.

  1. Nu U Nutrition Magnesium Complex

Nu U Nutrition’s Magnesium Glycinate Complex is a unique and powerful formula containing Vitamin B6, Zinc and Pantothenic Acid. These minerals alone offer a host of benefits to brain health and even mental performance, zoning in to reduce tiredness and fatigue in both mind, body and soul.

Using only premium ingredients to boost bioavailability, this vegan friendly formula is ideal for sensitive stomachs to handle.

Long-term users of Nu U Nutrition’s magnesium glycinate complex claim the capsules can even alleviate the side effects and symptoms of the menopause and chronic painful conditions, like the cramps and mobility pain that people with fibromyalgia suffer from.

But it’s unsurprising that this supplement can seemingly work miracles: magnesium glycinate naturally relaxes the body and brings calm to muscles when resting.

  1. SuperSelf Magnesium Complex

A close rival to Nu U Nutrition’s formula, SuperSelf’s Magnesium Glycinate capsules similarly contain Zinc and Vitamin B6 to fight off fatigue and boost muscle relaxation. 

However, SuperSelf’s Magnesium Glycinate comes in a much higher strength (300 mg) of elemental magnesium per serving, but again promises superior bioavailability thanks to the Glycinate chemistry. This means it can boost energy throughout the day but help you to fall asleep at night.

SuperSelf also comes with the backing of third-party laboratory testing and an extra badge of honour for being compliant with stringent British and EU safety standards and regulations.

  1. Pure Encapsulations  Magnesium Glycinate 

If you’re looking for a milder form of magnesium glycinate with all the added benefits of bioavailability and an increase in mood and energy, Pure Encapsulations has you covered.

This formula is made with no added fillers, additives or junk: what you see if what you get with Pure Encapsulations.

This Magnesium Glycinate supplement works to slowly release magnesium into the system, which means it might take a little bit longer to absorb compared to others on this list.

However, it is just as good at reducing the chances of a magnesium deficiency and fighting off low energy levels.

Some regular users even claim it helps to alleviate migraines and sleep disorders, too.

  1. Solaray 

Solaray offers 400mg tablets in a 120 tablet per bottle container. These tablets come with enhanced absorption that offers better results. This brand combines magnesium glycinate with magnesium stearate, stearic acid, cellulose and silica. The ingredients are enclosed in a vegetable cellulose capsule which makes it a vegetarian option.

The serving size for this brand is 4 vegetarian caps a day or as directed by a physician. These supplements claim to offer several health benefits including enhanced bone health and cardiovascular health. The magnesium glycinate offers great support to increase bone density and the agility of muscles.

These supplements are also used by individuals to improve the way their hearts and the circulatory system works. Among other competing supplements, Solaray offers high-quality products that are used and appreciated by many people. It is because of its great liking that many people opt for it.

Why do our bodies need magnesium?

Our bodies already contain some degree of magnesium: an adult will have around 25 grams of magnesium, of which 50-60% is stored in the skeletal system. The rest is dispersed around muscles, soft tissues and bodily fluids.

And, according to the NHS, magnesium is a naturally occurring mineral that turns the food we eat into energy and supports parathyroid glands – which are essential for producing the hormones that look after and protect our bones.

However, most adults across the world are deficient with evidence suggesting up to two-thirds of people in the Western world fail to meet their required magnesium needs just through diet alone.

Being deficient might see you suffer from sleep disorders and struggle with memory. Your body might be prone to muscle cramps and feelings of extreme fatigue, tiredness and possibly even anxiety. Meanwhile, on the more severe end, a magnesium deficiency could be responsible for seizures, personality changes and heart rhythm changes. If left unchecked, you might be more vulnerable to Alzheimer’s disease, type 2 diabetes and cardiovascular disease.

Indeed, magnesium essentially makes sure all the nuts and bolts of our bodies and brains are in good, working order.

And although magnesium can be found naturally in a variety of foods like leafy greens (mostly spinach), nuts and wholemeal bread, to protect yourself from a deficiency it is recommended that most adults consume a regular supplement.

What areas of health does magnesium target?

Magnesium can:

Improve bone health: one study in 2013 found adequate magnesium intake can improve bone crystal formation. This is of particular benefit for women going through menopause.

Fight headaches and migraines: Magnesium can relieve the severity of headaches and even prevent migraines from taking place.

Support female hormone health and alleviate premenstrual syndrome: Although research is limited, some studies and anecdotal evidence claim magnesium can improve PMS symptoms and even reduce some of the other side effects like bloating, mood swings and breast tenderness that is common around women’s menstrual cycles.

Regulate mood, fight depression and reduce anxiety: A key benefit of magnesium is its ability to regulate mood and mental wellness. 

Boost cardiovascular health: Magnesium plays a vital role in heart health and there are bounds of research pointing to prove that a magnesium deficiency could increase heart problems. Magnesium is sometimes offered as a way to treat patients with heart diseases and people who have suffered congestive heart failure to reduce any further risks of arrhythmia.

Mitigate against diabetes: Some evidence suggests magnesium plays a role in glucose control and insulin metabolism. People with diabetes might benefit from a regular magnesium supplement to regulate and manage symptoms, and some limited research even suggests that a magnesium deficiency could be exacerbating insulin resistance and aggravating the effects of diabetes.

How much magnesium a day do we need?

The NHS states the following guidelines for magnesium consumption:

  • 300mg a day for men between ages 19 to 64
  • 270mg a day for women between ages 19 to 64

However, children are also able to take magnesium supplements – but in much lower doses:

  • 80mg for children (male and female) between 1-3 years
  • 130mg for children (male and female) between 4-8 years
  • 240mg for children (male and female) between 9-13 years
  • 300mg for boys age 14-18
  • 270mg for girls age 14-18

It’s important to follow these guidelines as too much magnesium, especially if you are new to taking magnesium supplements, could cause an upset stomach. Fortunately, this side effect is only temporary, and may only be triggered after consuming a high amount in one sitting, such as over 400mg.

The good news is that an ‘overdose’ of magnesium is unlikely to trigger any other adverse side effects other than diarrhoea. That’s because the body will naturally attempt to dispel the excess magnesium itself.

However, a continual high dosage could result in gastrointestinal problems and possibly even kidney issues, low blood pressure, nausea, vomiting, depression, lethargy and cardiac arrest. So be sure to be mindful that you’re following the correct dose and check in with your GP.

Types of magnesium

There are many different types of magnesium, but these are the most common forms:

  1. Magnesium taurate (contains the amino acid taurine which can regulate blood sugar and support healthy blood pressure)
  2. Magnesium L-threonate (salt formed by mixing magnesium and threonic acid. Research suggests it might be the most effective way to boost brain health and brain concentration levels, treating depression and memory loss)
  3. Magnesium citrate (bound with citric acid and is most easily absorbed in the digestive tract; known for its calming properties)
  4. Magnesium glycinate (elemental magnesium and the amino acid glycine which, together, improves sleep and inflammatory conditions, boosting a feeling of calm and warding off anxiety, depression, sleep disorders)
  5. Magnesium oxide (combines magnesium and oxygen to offer short-term relief to digestive symptoms like heartburn and constipation)
  6. Magnesium chloride (a magnesium salt that is easily absorbed in the digestive system)
  7. Magnesium lactate (magnesium bound with lactic acid – only for people who need larger doses of magnesium)
  8. Magnesium malate (occurs naturally in fruit and wine and has similar digestive benefits)
  9. Magnesium sulfate (contains magnesium, sulfur and oxygen which is ideal for digestive treatments and even to soothe muscle pain)
  10. Magnesium orotate (contains orotic acid and is easily absorbed - a favourite among competitive athletes)

Should I take magnesium supplements?

Ideally, everyone would be taking a magnesium supplement – just because we are all vulnerable to a deficiency, and evidence suggests the majority of us already have hypomagnesemia. Your doctor may have even suggested you take magnesium supplements already.

But the decision is yours whether or not you want to take a daily supplement to boost your ailments, though the results of doing so are undeniable and have been tried-and-tested for decades.

Indeed, there is very little harm associated with magnesium supplements unless you continually take an above-average dosage, which would be extremely difficult to do. Most supplement companies come with a recommended serving per day, and are entirely safe to use on your own accord.

Keep up with the top stories from Reader’s Digest by subscribing to our weekly newsletter.