Benefits
- Simple composition with no preservatives or substances harmful to health.
- It contains the best-absorbed form of magnesium - magnesium citrate.
- The addition of vitamin B6 supports the action and absorption of magnesium.
- Supports the health and fitness of the body.
- Ensures healthy muscles, joints and bones.
- Reduces fatigue and stress.
- Improves the quality of sleep.
- Prevents muscle spasms.
- The capsules are easy to take.
- Favourable price.
Disadvantages
- Only available in selected shops.
Dietary supplement Magnesium + B6 Forte by Nutridome in the form of easy-to-take capsules is an indispensable support for the health of the entire organism. Used regularly, it effectively supplements deficiencies of this valuable element. The Nutridome preparation uses the best-absorbable magnesium - magnesium citrate. Magnesium + B6 Forte primarily ensures good condition of muscles, joints and bones. For this reason, it is also an excellent supplement for athletes. In addition, Nutridome capsules reduce stress, improve the quality of sleep, support the functioning of the nervous and circulatory systems, and are an effective antidote to cramps. The addition of vitamin B6 enhances the action and absorption of magnesium and reduces feelings of fatigue and tiredness. The composition of the supplement is free of unnecessary substances and preservatives. The recommended daily dose is 2 capsules.
Benefits
- Simple composition.
- Magnesium in the form of magnesium citrate.
- With vitamin B6.
- Improves the functioning of the muscular and nervous systems.
- Improves the quality of sleep.
- Prevents muscle spasms.
- Vegetable capsule shell.
Disadvantages
- The magnesium content per serving could be higher.
- The capsules are large.
- Not very attractive packaging.
The dietary supplement by Bicaps is another good magnesium (magnesium citrate) supplement in the mix. It is characterised by its simple composition without the addition of unnecessary substances. When taken regularly, it ensures the proper functioning of the muscular and nervous systems. It improves the quality of sleep, contributes to a better mood and prevents painful muscle cramps. The addition of vitamin B6 contributes to the maintenance of the normal energy metabolism and to the reduction of feelings of fatigue and tiredness. The vegetable capsule shell makes the Bicaps supplement suitable for use by vegans and vegetarians. The recommended daily dose is 2 capsules.
Benefits
- Good composition without harmful substances.
- Supports the function of the musculoskeletal system.
- Supports nervous system function
- Maintains normal blood pressure
- Efficient packaging.
- Vegan formula.
Disadvantages
- The magnesium content of a daily serving is the minimum daily intake (200 mg).
- Low dose of potassium per serving (300 mg).
- There are a lot of damaged capsules in the packaging.
- The capsules stick to the walls of the oesophagus.
The Polish dietary supplement brand Aliness has created a preparation containing magnesium citrate, vitamin B6 and potassium (potassium citrate). This combination reduces fatigue and tiredness, supports the musculoskeletal system, relieves mental tension, improves the nervous system and cognitive functions, and maintains normal blood pressure. The recommended daily intake is 1 capsule 2 times a day taken with a meal. Aliness supplement can be used by vegans.
Benefits
- A well-absorbed form of magnesium.
- They quickly disintegrate in the stomach.
- Strengthens muscles and bones.
Disadvantages
- Lack of vitamin B6 to support the action of magnesium
- Tablets are difficult to swallow.
- The supplement may have a laxative effect.
- Price.
Magnesium with magnesium citrate from Solgar - a renowned manufacturer of supplements is intended for all those who wish to supplement deficiencies of this element in the body. When taken regularly, the preparation strengthens muscles and bones, supports the maintenance of normal energy metabolism and improves the functioning of the nervous system. Thanks to special technology, Solgar magnesium citrate tablets are easily digestible and disintegrate in the stomach within minutes. The recommended daily dose is 2 tablets taken with a meal.
Benefits
- Simple composition.
- Magnesium in three forms (oxide, citrate and L-ascorbate).
- Easy dosage.
Disadvantages
- Most magnesium in the form of magnesium oxide.
- Very low bioavailability.
- It may not work effectively.
- Exorbitant price due to composition.
The Swanson brand supplement closes our ranking. Although the preparation is characterised by its simple composition and 400 mg of magnesium is contained in the daily serving, unfortunately as much as 350 mg of the element is in the form of magnesium oxide. This means that the bioavailability of magnesium in Swanson capsules is at a very low level. It is hard to say whether the preparation is effective in action with such a composition. Thus, the price of the supplement is somewhat exorbitant, even despite the high package yield. The manufacturer recommends taking only 1 capsule per day.
Magnesium without prescription
Magnesium is a multitasking element that should not be missing from your daily diet. This is because it protects the body against the occurrence of many diseases and ailments. Above all, it supports bones, muscles and joints. It provides support for the nervous system and cognitive function. In addition, it minimises the risk of depression, stress, stroke or heart disease. Regular intake of magnesium improves sleep quality and has an impact on well-being.
The average magnesium content in the body is around 25 g. The largest amounts of this element are found in muscles and bones, smaller amounts in other soft tissues. The normal blood magnesium level is 0.54 - 0.67 mmol/l (millimoles per litre).
The recommended daily intake of magnesium for an adult is approximately 300 - 400 mg. Such amounts can prevent harmful deficiencies of this element. However, to maintain good health, this amount should be doubled. In a great many people, magnesium intake is far below the recommended amounts and does not even exceed 50% of the recommended daily intake. This is most often due to a poor diet and the presence of factors that increase the need for magnesium, such as pregnancy and breastfeeding, intensive mental effort, sports and exposure to stress.
Which magnesium is best absorbed?
If you are concerned about supplementing magnesium deficiencies in your body, it is necessary to choose a supplement with the best absorption of this element. The preparations available on the market must be in salt form. A distinction is made between organic salts, i.e. citrate, lactate, gluconate or aspartate; inorganic salts such as carbonate, oxide and chloride; and magnesium chelate.
Organic salts of magnesium show much better bioavailability than inorganic salts. For example, magnesium citrate or lactate are absorbed by up to 90 per cent, while magnesium oxide is absorbed by only 4 per cent.
To further increase the absorption of magnesium, it is advisable to have a diet rich in protein, take magnesium supplements with meals and take preparations enriched with vitamin B6. On the other hand, simultaneous magnesium supplementation with iron and calcium reduces magnesium absorption.
Which magnesium to choose?
When preparing our magnesium ranking, we took into account criteria such as:
The form of magnesium (bioavailability).
Is a particular magnesium supplement effective in its action?
The content of magnesium ions in the daily dose.
The addition of vitamin B6.
Is the composition of the magnesium supplement free of unnecessary and harmful substances?
Are the capsules/tablets easy to take?
Is the consumption of the supplement free of side effects?
Is the packaging of the supplement efficient?
Is the price of the supplement commensurate with its effectiveness and efficiency?
What ingredients should magnesium supplements contain?
When choosing a good magnesium supplement, the first thing to look out for is the form of magnesium used in the preparation. This may be citrate, oxide or lactate. The additional ingredients may of course vary depending on the specific supplement. However, it is very important that vitamin B6 is present in the product, as it supports the action and absorption of magnesium and contributes to maintaining normal energy metabolism.
Remember to consult your doctor for the right form and dose of magnesium before starting supplementation.
What are the best magnesium supplements?
The best magnesium supplements should effectively correct deficiencies of this element in the body, i.e. contain at least 300 - 400 mg in a daily serving. As mentioned earlier, the best absorbed forms of magnesium are citrate or lactate. It is a good idea to include vitamin B6 in the formulation, which increases the absorption and action of magnesium and ensures correct energy metabolism.
How do I take magnesium supplements?
Magnesium supplements are taken orally in the form of capsules, tablets, liquids, powder to dissolve in water or effervescent tablets. Daily doses may vary depending on the specific preparation. This is why it is so important to read the instructions on the packaging and strictly adhere to all guidelines.
Never exceed the recommended doses given by the manufacturer or indicated by your doctor.
What are the effects of taking magnesium supplements?
As you already know, magnesium is an extremely important element for the health of the entire body. When taken regularly in the form of a dietary supplement, it has a number of benefits for the overall mental and physical condition. The main effects of supplementation with this element include improved functioning of the muscular and nervous systems. Magnesium improves sleep quality, reduces stress and prevents cramps. It also counteracts chronic fatigue. In addition, it influences the mineral density of bones, thereby protecting them from the occurrence of disease and degeneration.
Some studies show that magnesium can influence the regulation of blood pressure, reduce the frequency and intensity of migraines, and play a major role in the normal function of the heart.