There is no “ideal” dosage for everyone unfortunately, as magnesium’s laxative effects are going to be dependent on your daily water and fiber intake. There are TONS of magnesium supplements on the market, but which is best? We answer that question today! Recommended dosage: 450mg as part of ZMA formula Some love this effect, but some don’t, so consider ZMA supplementation with that in mind.
Note that ZMA users also report extremely vivid dreams - this comes from the Vitamin B6 that’s in the ZMA formula, not the magnesium. ĭue to the fact that so many ZMA users report wonderful sleep, we recommend magnesium aspartate (or simply finding a good ZMA supplement) for better sleep. Look for a magnesium supplement that uses Magnesium Citrate or Magnesium Aspartate, as they have the higher levels of bioavailability than many of the other forms.Īgain, look for a sleep based product that utilizes the citrate or aspartate forms as they have the highest absorption rate. So we break down the general benefits / desired effects, and you can choose the right one for you, with PricePlow comparisons linked above: So what is the best magnesium?Īs always, when someone asks for the “best”, the answer is, “it depends on what effects you want”, as well as how much you’re willing to spend. The purpose of this is to increase the bioavailability of magnesium and ensure that it “survives” passing through the stomach and passes to the small intestine, where it’s absorbed for use in the body. Some common examples of this include Magnesium Citrate and Magnesium Glycinate. So, what the heck is it?!Ĭhelated magnesium is simply a term used when magnesium is bonded to a negatively charged ion (an anion). quite possibly when looking at the various forms of creatine, as in Magnesium Creatine Chelate. Īlthough it’s cheapest, it’s ultimately the one least worth it! So save your money and bypass any product that uses this form of magnesium.Ĭhelated Magnesium is simply magnesium bonded to an ionic salt to increase its bioavailability in the body, ensuring maximum absorption.Īh, you may have heard of chelated magnesium before. This is the cheapest form of magnesium supplement and has the lowest bioavailability, at only around 4-5%. Magnesium Oxide (MgO) is simply magnesium bonded to oxygen. This is important to know before buying, because some of the “benefits” of one type (such as laxation) can be considered a “side effect” if that’s not what you wanted!įear not! First we break down the various forms, then we discuss which one to try depending on the benefits you’d like: Looking through the vitamin store’s aisles, you’ll be bombarded by several different forms, yet not really know which is “best” for you to take. If you want to learn about what magnesium is and does in your body, click here to skip down to the what is magnesium section.
It turns out that different types of magnesium have different benefits, so our goal is to get you the right one. But we wanted to go further for the other benefits as well! So you know you want to take a magnesium supplement, but you’re not sure which one is best for you? That’s what we’re here for – we break it down below.įor us, we realized that there are some incredible sleep benefits to Magnesium, which is discussed in our Best Sleep Aid buyer’s guide. But for precise dosing, we love this magnesium powder What’s the best form of magnesium? It depends on what you need.
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