Magnesium is an essential mineral your body needs to function normally. It keeps your blood pressure normal, your bones strong, and your heart steady. Without magnesium, you’ll feel many negative symptoms and can even develop major health conditions like heart disease or diabetes.
Unfortunately, many people in the U.S. don’t consume enough magnesium in their diet.
According to Web MD, consuming less than the recommended amount is risky, and your body will start to search for magnesium in other ways (like through your bones!).
A good way to prevent magnesium deficiency is to take a supplement.
However, finding the type of supplement that suits your body can be complicated.
Here’s a guide to the best magnesium supplements depending on your unique needs.
Understanding Daily Recommendations
First, let’s talk about how much magnesium you should consume daily.
Some foods are naturally high in magnesium, which should be staples in your diet.
Foods like green leafy vegetables, fruits, nuts and seeds, and seafood are naturally high in magnesium.
If you’re not consuming a wide variety of these foods, odds are you need to consider a supplement.
Adults should consume between 240 mg to 400 mg of magnesium daily.
However, pregnant women need to be particularly aware of how much magnesium is in their bodies since they require higher levels than women who are not pregnant.
It’s always a good idea to include a supplement in your diet if you’re worried you aren’t getting enough magnesium.
Boosting Cognitive Function
Do you find yourself feeling sluggish throughout the day?
Do you have a hard time making decisions or staying alert?
You need a magnesium supplement that boosts cognitive function and brain health.
The best option is magnesium L-Threonate, the supplement found in most brewed cups of tea.
Who doesn’t love the boost you feel after drinking a cup (or two!) of tea?
Magnesium L-Threonate brings this power to you.
Research shows (NCBI) this supplement improves your working memory and your ability to learn.
Another option besides L-Threonine is magnesium malate which is connected directly to energy levels.
Try them out for yourself to see how they help you feel.
Support Heart Health
We all need to protect our heart health, especially as we age. Heart disease is one of the biggest killers globally, so we all need to be proactive with our hearts.
Magnesium orotate is the best supplement for this. Athletes and bodybuilders commonly take it because it improves athletic performance and endurance.
Even if you’re not an athlete, this supplement is an excellent source of magnesium.
A clinical study found on Consumer Lab even shows that taken daily for a month, this supplement can reduce the risk of dying from heart disease and heart failure symptoms.
You can’t afford to ignore your heart health, especially if you’re at high risk.
Aid in Digestion
Constipation and other digestive issues are painful, frustrating, and bad for your health.
Using magnesium citrate supplements can help relax your bowels.
Pulling water into your intestines, it makes stool easier to pass, thus acting as a natural laxative.
Unlike other over-the-counter medications and supplements, magnesium citrate is gentle on your digestive tract.
Many doctors prescribe this supplement before certain procedures, but it can also be taken regularly to boost your overall magnesium levels.
If you suffer from regular problems with your digestion, this is a good option for your health.
The magnesium known as magnesium glycinate is one of the easiest to absorb into your blood.
Because of this, your body can absorb it quickly, and you can make the most of its effect.
If you’re one of the many Americans suffering from anxiety and stress, this supplement can help you relax.
One of the main benefits of magnesium glycinate is its calming effect on your brain as a result of glycine.
This leads to things like reduced anxiety and better sleep.
It’s even shown to help with PMS symptoms in women.
While this supplement won’t help with the underlying causes of your anxiety, it’s a great way to promote mental wellness naturally.
Your body needs the right magnesium quantities to function properly. When you’re deficient, your entire health suffers.
Luckily, there are many powerful magnesium supplements that help your body perform at its best.