Best magnesium supplements: 10 top picks transform your health

Magnesium is an important mineral that is essential for the brain, body and overall health. So, check out this list of the best magnesium supplements.

Tanya Shree Updated: 2 Sep 2024, 05:22 pm IST

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A sound body and mind is the key to leading a healthy lifestyle. One way to achieve a strong, healthy and fit body is to increase the level of magnesium in your body. It is a vital mineral that plays an important role in over 300 biochemical reactions in the body. While it is found naturally in foods like nuts, seeds, whole grains and leafy greens, taking supplements may provide additional benefits. Including magnesium supplements in your diet may help maintain normal nerve and muscle function, support a healthy immune system, regulate blood sugar levels and maintain strong bones. It may also help with energy production, regular blood pressure, heart rhythm and support cardiovascular health. Magnesium deficiency can lead to fatigue, muscle cramps and various chronic health issues. So, to ensure adequate magnesium intake, check out this list of the best magnesium supplements in India.

10 best magnesium supplements in India

The best magnesium supplement in India may help you achieve a healthier and happier life!

1. Himalayan Organics Magnesium Citrate + Glycinate + Oxide Complex

Himalayan Organics Magnesium Citrate + Glycinate + Oxide Complex contains high absorption magnesium that may provide nutritive support for natural calmness and healthy muscle function. Regular intake of this supplement may support healthy nerve and muscle function. This supplement may help you fight fatigue, relax the body and allow you to get proper sleep. These tablets may also minimise the risk of fractures, prevent muscle cramps, tightness, and soreness and strengthen bones. The brand claims that this supplement is free from gluten, non-GMO, dairy and paraben.

2. Pure Encapsulations Magnesium Supplement

This magnesium supplement tablet from Pure Encapsulations promises to serve 120 mg of magnesium per serving. The brand states that this vegetarian capsule can help support cognitive and neuromuscular function. These tablets may help promote healthy cardiovascular function and support of the metabolism of carbohydrates, amino acids and fats for better energy production. It also claims to be free from gluten, GMO, soy and dairy. You may even consume this magnesium for blood pressure and promoting relaxation.

3. Nature Made High Potency Magnesium

Try this magnesium for heart health from Nature Made. Loaded with medium chain triglycerides, gelatin, glycerin, rapeseed lecithin, natural flavour and added colours, this supplement promises to support nerve and muscle health. Regular consumption of this supplement may also contribute to better bone health. The brand states that this supplement doesn’t contain any synthetic dyes, preservatives or gluten.

4. Cardiovascular Research Magnesium Tablets

Cardiovascular Research Magnesium Tablets may help improve your heart, bone and muscle health. The brand states that it is a scientifically designed amino-acid mineral complex that ensures maximum bioavailability of the macromineral and magnesium. It promises to provide 120 mg of magnesium per serving. Regular intake of this unflavoured magnesium may help improve your cognitive function and enhance energy production.

5. InnovixLabs Advanced Magnesium Highly Bioavailable Bisglycinate Capsules

InnovixLabs Advanced magnesium Highly Bioavailable Bisglycinate Capsules promises to offer 200 mg of magnesium per serving. You may try this supplement infused with the goodness of magnesium for heart health and sleep. It promises to support relaxation and give relief from muscle cramps. This supplement claims to be absorbable, easily digestible and gentle on the stomach. The brand states that this magnesium for sleep has been tested for contaminants and manufactured in an FDA-inspected, cGMP certified facility.

6. Solgar Chelated Magnesium

Solgar Magnesium Supplement promises to provide a patented form of chelated magnesium that may help support proper absorption and assimilation. This supplement may help improve muscle function and promote healthy nerves. Loaded with microcrystalline, cellulose, vegetable cellulose, silica, vegetable magnesium stearate, titanium dioxide and vegetable glycerin. The brand states that this supplement gives 400 mg of magnesium per serving. This supplement may help promote optimal bone mineralisation and support energy release. The brand states that this product is free from GMO, gluten and dairy.

7. Carbamide Forte Chelated Magnesium Supplement

This unflavoured magnesium supplement from Carbamide Forte promises to be gentle on the stomach and absorb four times better than other magnesium salts. It delivers 440 mg of pure magnesium per serving and can cover your daily magnesium requirements. This supplement promises to support muscle health, prevent cramps and reduce headaches. It also helps in soothing tension, enhancing brain function and makes you feel recharged. This magnesium supplement may also support your bone health and improve your overall health.

8. INLIFE Magnesium Glycinate Supplement

INLIFE Magnesium Glycinate Supplement can absorb quickly to promote relaxation and muscle function. This unflavoured supplement may help regulate the body’s stress response system, promote relaxation, soothe muscle ache and cramp. Regular consumption of this supplement may also help support heart health and your overall health. The brand states that this supplement is vegan and gluten-free.

9. Health Veda Organics High Absorption Magnesium Glycinate

Health Veda Organics High Absorption Magnesium Glycinate promises to provide nutritive support for natural calmness and healthy muscle function. Regular intake of this supplement may also help prevent muscle cramps, tightness and soreness. It may even help to increase energy levels and help relax nerves and tension. By providing an adequate level of magnesium, this supplement may help to promote calmness and reduce insomnia.

10. Swisse Magnesium for Muscle Recovery

Swisse Magnesium for Muscle Recovery may contribute to healthy muscle function. These tablets may help to metabolise nutrients into energy. Daily intake of magnesium supplements may help support a healthy nervous system. Take one tablet daily to reduce stress and increase energy to boost immunity.

Also Read: All about Magnesium Glycinate to fight magnesium deficiency

How to choose the best magnesium supplement?

Understand your needs: Before choosing the best magnesium supplements, it is important to understand your needs. Are you looking to improve heart health or boost your athletic performance? A better understanding of this will help you make an informed decision.
Dosage: Check the recommended dosage as it varies by age, sex and health condition. Make sure to consult with a healthcare provider to determine the appropriate dosage for you.
Absorption and bioavailability: Not all magnesium supplements are formulated equally when it comes to absorption. So, check the absorption and bioavailability of magnesium supplements for effective results.
Quality assurance: Look for products that have been third-party tested for purity and potency. Opt for products that come with certifications like NSF International, USP and more.
Additives and fillers: Always check the ingredients list to ensure that the product is free from unnecessary fillers, artificial colours or allergies like gluten or soy.
Review: Pay attention to reviews from verified users and check if the brand has a good reputation in the supplement industry.

Also Read: 10 types of magnesium and how they benefit your health

What are the health benefits of magnesium supplements?

Magnesium supplements regulate neuromuscular signals and help in muscle contraction and recovery. These supplements may help reduce cramps, soothe muscle ache and enhance performance.
They help regulate blood pressure, support vascular tone and aid in adenosine triphosphate (ATP) synthesis. Adequate magnesium intake may also lower the risk of cardiovascular diseases. According to the National Library of Medicine, magnesium can reduce the catecholamine-induced increases in systolic blood pressure, diastolic blood pressure and systemic vascular resistance. This helps increase the coronary blood flow.
Optimal level of magnesium in your body may help improve the bone density that can prevent the risk of fractures for osteoporosis. They may also contribute to healthy bone formation.
By regulating neurotransmitters and hormone balance, these supplements may help enhance your mood and reduce the stress response of your body.
Regular magnesium intake may help enhance the production of melatonin and regulate your sleep cycle. This may help reduce insomnia symptoms and promote relaxation.
Low magnesium level increases the risk of type 2 diabetes. These supplements may help regulate blood sugar level and reduce the risk of diabetes complications.
The anti-inflammatory properties of magnesium may help alleviate inflammation, reduce oxidative stress and contribute to the overall well-being.

How much magnesium should you take?

A magnesium-rich diet includes healthy whole foods like nuts, seeds and whole grains. But, if you can’t get enough magnesium through your diet, taking supplements can also be helpful. A study published in the National Institute of Health mentioned that the daily recommended amount of magnesium through diet is 400-420 for men and 320-350 for women. The institute recommends not taking more than 350 mg per day of magnesium supplement. If you need to take higher doses of magnesium supplement because of the deficiency, consult your healthcare provider before increasing your dose.

Is it safe to take magnesium supplements every day?

The upper limit of magnesium from supplements is 350 mg per day. Below this, you are unlikely to have any digestive side effects. But higher intake of magnesium supplements can cause nausea, diarrhea, and abdominal cramping. In some cases, it can even lead to cardiac arrest or irregular heartbeat, according to a study published in the National Institute of Health.

Frequently asked questions (FAQs)

How to use magnesium supplements?

Take magnesium supplements as directed on the label or by your healthcare provider. Generally, it is taken with food to enhance absorption and minimise digestive discomfort.

Are there any side effects of taking magnesium supplements?

Magnesium supplements are generally safe to consume but high doses can cause side effects like diarrhoea, nausea or stomach cramps. So, start with small doses and gradually increase to mitigate the effects.

Can I take magnesium supplements with other medications?

Always consult with your doctor before combining magnesium supplements with other medications to ensure safe and effective use.

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