Five Tips On How To Get The Best Magnesium Complex
When looking for the best magnesium complex, it can be challenging to know what to look for. Just keep in mind these five things.
Wonder why is magnesium essential and why would you need it as a supplement? Well, magnesium is one of the most essential minerals in our bodies, along with calcium.
Magnesium is so important because it contributes to the better function of our organisms. It boosts metabolism, increases energy production for our cells, and maintains bones structure and muscular function.
The signs that indicate that your body is low on magnesium include:
- Loss of appetite;
- Weakness;
- Fatigue;
- Nausea;
- Vomiting;
- Muscle cramps;
- Spasms;
- Numbness or tingling;
- Even personality changes.
So now that you know magnesium is necessary and the symptoms that point to a deficiency, it’s time to learn how to choose the best option available for you.
How To Get The Best Magnesium Complex
To help you find the best magnesium complex, here are five things that you should keep in mind.
1. Read The Labels
When looking for a high-quality magnesium supplement, start with the manufacturer’s company information. Avoid buying products that do not list their ingredients or that use ambiguous names.
The body readily absorbs magnesium salts like citrate and chloride; other forms of magnesium, such as oxide and sulfate, are less bioavailable.
Look at how much magnesium is contained in each serving of the supplement. Aim for 400 mg daily per serving (unless your doctor recommends otherwise).
You also want to make sure that there is no more than a 24:1 ratio of calcium to magnesium in a supplement. For example, a supplement containing 250 mg of calcium and 16.9 mg of magnesium per serving would have a too high ratio.
High levels of calcium can inhibit the absorption of magnesium into the bones and other tissues.
2. Avoid Harmful Ingredients
Be on the lookout for products that contain the following:
- Sugar or artificial sweeteners;
- Flavoring agents;
- Preservatives;
- Chemicals;
- Petroleum-based chemical solvents;
- Binders;
- Fillers;
- And coatings.
These ingredients are usually used to give supplements a pleasant taste or texture, but they can interfere with your body’s ability to absorb essential nutrients.
They also raise concerns about the possible contamination of supplements with heavy metals such as lead and mercury.
Look for a magnesium complex that uses natural sweeteners like stevia to enhance the flavor.
If you are trying to avoid GMO products, look for a product whose ingredients are not genetically engineered.
3. Watch The Salt Content
Be aware of the salt content in your magnesium complex supplement. Magnesium salts contain large amounts of sodium, contributing to high blood pressure if you have too much in your diet.
Look for a magnesium complex that includes less than 5 percent salt by weight.
4. Calcium Content Is Also Important
It’s also vital that no more than 5 percent of calcium is contained in each serving or 1.5 g per 100 mg calcium.
Too much calcium can compete with magnesium absorption and has been associated with diseases such as:
- Kidney stones;
- Muscle cramps;
- Osteoporosis;
- And cardiovascular disease.
5. Opt For Nutrients
A magnesium complex that contains a full spectrum of naturally occurring micronutrients is the best option. Be on the lookout for these nutrients:
- B vitamins;
- Zinc;
- Potassium;
- Calcium;
- Manganese;
- Phosphorus;
- Chromium;
- Vitamin D3;
- And other essential minerals.
These nutrients work synergistically with magnesium to promote healthy bones and normal muscle function.
They also support your body’s ability to use insulin efficiently, maintain heart health, strengthen immunity and regulate blood pressure levels.
In addition, they absorb calcium properly, make energy in cells, remove toxins from tissues, reduce oxidative stress, damage mitochondria cell compounds like DNA resulting in various diseases, and promote a healthy nervous system.
6. Choose A Glycinate Combination
Look for a magnesium complex with a glycinate combination. These forms of magnesium are the most highly absorbed by the body.
A doctor might also offer helpful advice about which forms of magnesium will work best for your unique needs.
Recommendations
The best way to get the most out of a magnesium complex supplement is to take it at bedtime with juice.
Please do not take your magnesium supplement with milk because it contains calcium, impairing its absorption in the intestines.
Experts recommend taking 400-500 mg daily alongside your diet.
Magnesium oxide supplements are generally less expensive but tend to have higher concentrations of bowel tolerance, meaning that you will feel more noticeable effects from them than other forms absorbed better by the body.
While they are gentle on the stomach, they may cause diarrhea in some people. Experts suggest starting slowly if you are coming off a low magnesium diet and working your way up to the recommended dosage.
