20 Recommended Tips To Selecting Nutrition Supplement Sites
How To Choose The Best Magnesium SupplementsIt is essential to choose the most effective magnesium complex since magnesium plays a vital part in over 300 biochemical reactions. This includes the function of muscles, nerve signals, sleep and heart health. This article will help you choose the best magnesium supplement.
1. Check for a combination of high absorbable forms
Certain magnesium types aren't as bio-available and beneficial (e.g. oxide), while other types have higher bioavailability.
Glycinate is a great option to relax and ease anxiety (gently massage stomach).
Malate is excellent for muscle repair, energy, and the condition of fibromyalgia.
Citrate: Helps to relieve constipation, assists in digestion (may cause loose stool in high doses).
L-Threonate (crosses the blood-brain boundaries) It helps improve the brain's memory and function.
Taurate is good for heart health and blood pressure.
Avoid using magnesium oxide (only approximately 4% of it is absorbed and is commonly employed as a laxative).
2. Verify the Tests of Third-Party Suppliers and their Validity
Find certifications from:
USP (United States Pharmacopeia)
NSF International
Informed-Sport/Informed-Choice (if used by athletes)
Make sure there aren't any contaminants in the environment (heavy microbes or metals) and guarantees accurate labeling.
3. Magnesium - The Essential Mineral!
It is important to list the amount of magnesium contained in every serving, not only the weight.
Magnesium can be found in only 200mg of magnesium Glycinate.
Everyday Needs
Men: 400 to 420 mg
Women: 310-320 mg (higher if pregnant)
Start with 100-200mg/day if sensitive Then gradually increase.
4. Beware of Allergens & Fillers
Avoid:
Titanium dioxide (potential cause of cancer)
Artificial colors/flavors/colors
Common allergens (soy, gluten, dairy)
Check for:
Non-GMO certifications, vegan or organic certifications, if required.
5. Take into consideration synergistic ingredients
Magnesium supplements may contain co-factors to increase absorption.
Magnesium absorption is enhanced by Vitamin B6
Zinc is a good ally with magnesium.
Taurine - Helps support magnesium retention in cells.
L-Theanine has a calming effect and is a good ingredient in formulas that promote sleep.
6. Examine the Bioavailability and Formulation
Best forms for absorption: Glycinate, citrate, malate, L-threonate.
Capsules vs. Powders:
Powders such as Natural Calm may absorb faster, but they can taste bitter.
While tablets and capsules are useful but they may also contain ineffective binding materials.
Liposomal magnesium (advanced digestion for those who have gut issues).
7. Examine for Stomach Tolerance
Glycinate or malate is the least likely to trigger diarrhea.
Citrates and sulfates are more likely to act as laxatives (good for people suffering from constipation).
If you have IBS or acid reflux, citrate may cause irritation.
8. Transparency & Brand Image
The Trusted Brands Thorne Pure Encapsulations Life Extension Jigsaw Health Natural Vitality
Red Flags
Blends with hidden dosages.
There isn't a batch test available for batch testing.
Fake Amazon customer reviews
9. Do not use cheap forms of Oxide and Carbonate
Magnesium oxide can be found in a fraction of 4% absorbed--mostly used in cheap generic brands sold in drugstores.
Carbonate is poorly absorbable unless it is taken along with food.
10. Consider Your Specific Health Needs
Magnesium-glycinate and L'theanine can aid with anxiety, sleep problems and insomnia.
For muscle cramps & energy: Magnesium malate.
For brain health: Magnesium L-threonate.
Magnesium Sulfate can help with constipation.
Timing is important
Best taken before bedtime to promote sleep and relaxation
Separately absorb iron and calcium (they can compete with each other in absorption).
Final Recommendation
The majority of people can benefit from a premium mixture of magnesium glycinate and malate (such as Thorne Magnesium Bisglycinate, Pure Magnesium Glycinate Encapsulations). Read the most popular Magnesium complex tips for blog advice including immune health supplements, magnesium that helps you sleep, vitamins to lower blood sugar, magnesium dietary supplement, powdered greens benefits, best liver cleanse and detox, best supplements for heart health, supplements to help immune system, blood pressure natural supplements, optimal health and more.
Magnesium Glycinate Supplements: 10 Tips To Help You Select The Right Magnesium-Glycinate Supplement
Magnesium-glycinate is the best form of magnesium for relaxation and sleeping. It can also aid in the recovery of muscles, anxiety and muscle relaxation. But not all supplements have the same level of quality. Take these 10 steps to ensure you're getting the highest-quality magnesium glycinate.
1. Magnesium Bisglycinate is not the same thing as "Glycinate"
The most durable and absorbable magnesium bisglycinate type is magnesium bisglycinate.
Avoid products that say "magnesium Bisglycinate", if they do not mention bisglycinate. They could contain lower quality glycinates.
The molecular structure of true bisglycinate is designed to improve absorption.
2. Verify the content of magnesium in the Elemental Magnesium.
Magnesium-glycinate is a compound with only a small amount of it is magnesium.
Example:
1000mg magnesium glycinate ~ 140-200mg elemental magnesium.
Be sure to read the label: It must contain both the elemental and compound magnesium per serving.
Optimal dose: 200-400mg magnesium per day (adjust according to your needs).
3. Third-Party Testing of Heavy Metals and their purity
Magnesium can be poisoned with lead, aluminum, or arsenic.
Select brands tested by
USP (United States Pharmacopeia)
NSF International
ConsumerLab
Do not buy from brands that do NOT provide Certificates of Analysis.
4. Avoid Harmful Fillers & Additives
Titanium dioxide, a possible carcinogen.
Magnesium stearate - (may lower absorption)
Preservatives, colors or flavors which are made from synthetic substances.
Make sure you are using pure supplements:
Vegetable capsules.
No unnecessary binders.
5. Glycine Quality & Ratio
Glycine is an amino acid which relaxes and improves magnesium.
Ideal ratios are 2:1 or 1:4 magnesium/glycine. (e.g. 2000mg of magnesium for each 200mg).
Do not use products that contain Glycine that is synthetically produced.
6. Buy from trusted brands using the most transparent source
Top brands
Pure Encapsulations Glycinate Magnesium (lab-tested; no fillers).
Thorne Magnesium Bisglycinate
Klaire Labs Magnesium Glycinate (gentle on digestion).
Red Flags
There isn't a batch test available for batch testing.
Blends of proprietary blends conceal the dosages.
Fake Amazon customer reviews
7. Check for Allergens and Dietary Compatibility
Non-GMO and vegan (if needed).
Do not consume products that contain:
Soy dairy, soy, or shellfish derivatives.
Common allergens (unless specified).
8. The Best Dosage & Timing to ensure Maximum Benefits
Take 200-400mg of elemental magnesium Glycinate 30-60 minutes before bedtime.
For muscle recovery: Take after-workout.
For anxiety/stress: Split doses (morning & night).
Start slowly (100mg) to test tolerance.
9. Test Bioavailability Factors
Magnesium Glycinate is most effective by eating a full stomach.
Take with caution when you take calcium or iron.
Vitamin B6 can increase magnesium uptake. Think about a combo supplement.
10. Find components that are synergistic (Optional).
Some formulas include enhancing nutrients:
- L-Theanine (promotes relaxation).
- Taurine - Supports magnesium retention in cells.
- Vitamine B6 (improves the absorption).
Magnesium supplements: the best picks
Thorne Magnesium Bisglycinate (pure, tested, and the best ratio).
Pure Encapsulations Magnesium glycinate (hypoallergenic and free of fillers).
Klaire Labs Magnesium Glycinate Complex, (gentle but high absorption).
Final Tip - Watch Your Response
Some indicators of effectiveness are more restful sleep, less cramps and anxiety levels.
The signs of a high level of magnesium. Diarrhoea. Read the top enquiry on magnesium glycinate for blog tips including best healthy supplements, high blood pressure supplements, best supplements to take for overall health, cider vinegar supplements, good health supplements, brain supplements, supplements good for immune system, best food supplement for weight loss, supplements good for memory, best liver cleanse supplements and more.
