The 11 Best Magnesium Supplements of 2024 in India; A Dietitian’s Pick

Introduction

In this article, we’re about to dive deep into a mineral that often goes unnoticed but plays a crucial role in our overall well-being: magnesium. You might be surprised to learn that magnesium is involved in over 300 biochemical reactions in your body, affecting everything from your heart rhythm to your muscle function and bone health. It’s truly a mineral powerhouse!

But here’s the kicker: Despite its importance, many of us don’t get enough magnesium from our diets alone. That’s where magnesium supplements come into play. With a dizzying array of options on the market, choosing the best magnesium supplement for your specific needs can be a daunting task. That’s where I come in.

As a dietitian, I’ve spent years researching and counseling clients on the benefits of magnesium and the different forms it can take in supplement form. In this article, I’ll guide you through the various magnesium supplements, helping you understand the various types, their benefits, and the factors to consider when selecting the right one for you. Whether you’re looking to improve your sleep, calm your nerves, or support your heart health, I’ve got you covered. So, let’s unravel the mysteries of magnesium supplements and embark on a journey to better health together.

Let's take a deep dive into these 11 best Magnesium Supplement in India

Various types of Magnesium Supplements

Various types and needs for Magnesium Supplement

Magnesium Supplement come in various types, each catering to different target audiences based on their specific needs and preferences. In this article, we have done extensive research, and reviewed the below mentioned types of Magnesium Supplements :

By Types of Magnesium Supplement

1. Oxide Magnesium Supplement
2. Citrate Magnesium Supplement
3. Glycinate Magnesium Supplement
4. L-Threonate Magnesium Supplement
5. Chloride Magnesium Supplement
6. Sulfate Magnesium Supplement
7. Malate Magnesium Supplement
8. Orotate Magnesium Supplement

Our effort is aimed to provide a diverse range of Magnesium Supplements to ensure that individuals from various backgrounds and wellness goals can find a suitable option to optimize their wellbeing and achieve their desired outcomes.

Tips for choosing the right Magnesium Supplements for you

Ingredients

Before buying magnesium supplements, it is best to focus on the ingredients because some supplements contain sugar or something you might be allergic to. So, it is always best to watch out for all the ingredients and then make a decision. The primary ingredient, of course, should be a form of magnesium. Some common and well-absorbed forms of magnesium that are present in supplements include magnesium oxide, magnesium citrate, magnesium glycinate, magnesium chloride, magnesium L-threonate, and magnesium malate. While some brands add a minimal amount of preservatives like binders or fillers, try to choose a supplement that is free of all preservatives.

You must check the label for the amount of elemental magnesium present in each dose. The elemental magnesium content indicates the actual amount of magnesium available for absorption by your body. Chelated forms of magnesium, such as magnesium glycinate, magnesium malate, or magnesium citrate, are typically more bioavailable and better tolerated by the digestive system. Buffered forms, like magnesium oxide buffered with magnesium hydroxide, may also be gentler on the stomach.

Potency

Potency refers to the strength or concentration of the active ingredient, in this case, magnesium, present in a supplement. It indicates the amount of elemental magnesium contained in each dose, influencing its effectiveness and potential health benefits.

1. Magnesium Oxide: One of the most common and economical forms of magnesium supplements magnesium oxide contains a higher percentage of elemental magnesium by weight compared to other forms, but it is also less bioavailable. Its potency is typically expressed as elemental magnesium content (e.g., 500 mg of magnesium oxide provides approximately 300 mg of elemental magnesium).
2. Magnesium Citrate: It is a more bioavailable form of magnesium compared to magnesium oxide. It is often used for its mild laxative effect and is absorbed more efficiently by the body. 200 mg of magnesium citrate provides approximately 30 mg of elemental magnesium.
3. Magnesium Glycinate: It is a highly bioavailable form of magnesium due to its chelated structure. It is less likely to cause gastrointestinal discomfort, making it a preferred choice for individuals with sensitive stomachs. 100 mg of magnesium glycinate provides approximately 12 mg of elemental magnesium.
4. Magnesium Chloride: Magnesium chloride supplements are often found in liquid form or as topical applications (e.g., magnesium oil). The potency of liquid magnesium chloride supplements is typically expressed as mg per serving, with the amount of elemental magnesium varying based on the concentration.
5. Magnesium L-Threonate: Magnesium L-threonate is a newer form of magnesium that has shown potential benefits in supporting brain health and cognitive function. Its potency is expressed in terms of elemental magnesium content, and the dosage may vary depending on the manufacturer’s instructions.
6. Magnesium bisglycinate: A chelated form of magnesium in which the magnesium is bound to the amino acid glycine, magnesium bisgylicinate is highly bioavailable, making it easier for the body to absorb and utilize the mineral efficiently

User reviews

You should read the reviews online so that you can get an idea of the magnesium supplement’s quality and effects. Nobody other than the user can review it well. Checking out reviews also helps you understand if the product is worth your money. The Best Magnesium Supplements in India have awesome reviews and ratings from several users.

Brand reputation

The reputation of a brand is necessary to know because if a brand is popular, the magnesium supplements it provides are good enough because many people have consumed them. If there are brands that are not popular, it is better to avoid them because you don’t know what their products can do to your body. However, it is not the same with all the products. The brands that offer fair policies without any hidden agendas are the ones that can be helpful to you. As for shipping, brands that do not impose shipping fees or additional costs are the desired ones.

Advantages of using Magnesium Supplements

Magnesium is often referred to as the “master mineral” for a good reason. It plays a vital role in numerous bodily functions, and supplementing with the right form of magnesium can bring about a wide range of advantages. Here are some of the key benefits you can expect from incorporating magnesium supplements into your daily routine:

1. Improved Heart Health:

Magnesium is a cardiac hero. It helps regulate your heart’s rhythm, supports healthy blood pressure, and contributes to the overall function of your cardiovascular system. Studies have shown that magnesium supplementation can reduce the risk of heart disease and lower the likelihood of experiencing arrhythmias or irregular heartbeats.

2. Muscle Relaxation and Pain Relief:

Do you frequently suffer from muscle cramps, spasms, or tension? Magnesium is a natural muscle relaxant that can provide relief from these issues. Athletes often turn to magnesium to prevent and alleviate exercise-induced muscle cramps.

3. Enhanced Bone Health:

Magnesium works hand-in-hand with calcium to keep your bones strong and healthy. It aids in calcium absorption and promotes bone density, reducing the risk of osteoporosis and fractures. Ensuring an adequate intake of magnesium is essential for maintaining your skeletal strength.

4. Better Sleep:

If you’re one of the many people who struggle with insomnia or poor sleep quality, magnesium supplements might be a game-changer. Magnesium helps relax both your body and mind, making it easier to fall asleep and enjoy more restful slumber. Magnesium glycinate, in particular, is known for its calming effects.

5. Stress Reduction:

The demands of modern life can take a toll on your stress levels. Magnesium has a soothing effect on your nervous system, helping to reduce stress and anxiety. It does this by regulating the release of stress hormones like cortisol.

6. Digestive Health:

Magnesium supplements can aid in digestion by promoting regular bowel movements. Magnesium citrate, for instance, is often used as a gentle laxative for constipation relief. Additionally, it can support a healthy gut microbiome.

7. Improved Blood Sugar Control:

Magnesium plays a role in insulin sensitivity and glucose metabolism. Supplementing with magnesium may help individuals with type 2 diabetes manage their blood sugar levels more effectively.

8. Migraine Prevention:

If you’re prone to migraines, magnesium supplements could be a valuable addition to your migraine prevention toolkit. Some studies suggest that magnesium supplementation may reduce the frequency and severity of migraines, possibly by relaxing blood vessels and stabilizing nerve cell membranes.

9. Hormone Balance:

For women, magnesium can help alleviate PMS symptoms, including mood swings, bloating, and menstrual cramps. It can also support hormonal balance during menopause.

10. Cognitive Function:

Magnesium L-threonate, a specific form of magnesium, has shown promise in supporting brain health and cognitive function. It has the ability to penetrate the blood-brain barrier, potentially enhancing memory and cognitive performance.

11. Muscle Recovery:

After intense workouts, your muscles need time to recover. Magnesium can aid in this process by reducing muscle soreness and promoting efficient muscle repair and growth.

12. Asthma Management:

Some research suggests that magnesium supplementation may improve lung function and reduce the frequency and severity of asthma attacks in individuals with asthma.

13. Anti-Inflammatory Effects:

Chronic inflammation is linked to many health problems, including heart disease and autoimmune disorders. Magnesium has anti-inflammatory properties and may help mitigate the inflammatory response in the body.

14. Overall Well-Being:

Magnesium is involved in over 300 enzymatic reactions in the body, which means it plays a role in countless processes that contribute to your overall health and vitality. Ensuring you have an adequate magnesium intake can support your general well-being and energy levels.

It’s important to note that the benefits of magnesium supplements can vary depending on the type of magnesium you choose and your individual needs. While magnesium offers an array of advantages, it’s equally crucial to maintain a balanced diet rich in magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to complement your supplementation efforts.

Magnesium Type	Key Benefits
Magnesium Citrate	– Supports heart health by regulating rhythm and blood pressure. – Aids digestion and relieves constipation. – Enhances overall magnesium absorption.
Magnesium Glycinate	– Promotes relaxation and better sleep. – Reduces muscle cramps and tension. – Highly bioavailable with minimal digestive discomfort.
Magnesium Oxide	– Affordably available but less absorbable. – May alleviate occasional constipation.
Magnesium L-Threonate	– Supports cognitive function and memory. – Enhances brain health by crossing the blood-brain barrier.
Magnesium Taurate	– Benefits heart health by supporting blood pressure and rhythm. – Contains taurine, known for cardiovascular benefits.
Epsom Salt (Magnesium Sulfate)	– Provides relief from muscle soreness and cramps. – Effective for occasional constipation when taken orally.
Magnesium Chloride	– Absorbed through the skin, offering localized relief. – Useful for those with digestive absorption issues.
Magnesium Malate	– Eases muscle pain and fatigue. – Popular among individuals with fibromyalgia.

Disdvantages of using Magnesium Supplement

While magnesium supplements are generally considered safe for most people when taken in appropriate doses, they can cause certain side effects, particularly when taken in excessive amounts. Some potential side effects of magnesium supplements include:

1. Gastrointestinal Issues: Taking too much magnesium can lead to diarrhea, stomach cramps, and nausea. These effects are more likely to occur when using certain forms of magnesium, such as magnesium citrate or magnesium oxide.
2. Kidney Issues: Individuals with impaired kidney function may be at a higher risk of magnesium accumulation, which can potentially lead to kidney problems.
3. Low Blood Pressure: Magnesium can lower blood pressure, so individuals who already have low blood pressure should be cautious when taking magnesium supplements, as it may further reduce blood pressure levels.
4. Interactions with Medications: Magnesium supplements may interact with certain medications, such as antibiotics, diuretics, and medications for heart conditions. If you’re taking any medications, it’s important to consult with your healthcare provider before starting magnesium supplementation.
5. Allergic Reactions: Although rare, some individuals may experience an allergic reaction to magnesium supplements. Symptoms may include rash, itching, swelling, dizziness, or difficulty breathing. Seek medical attention immediately if you experience any severe allergic reactions.

 

Recommended Dosage of Magnesium Supplement

The effective dosage of a magnesium supplement can vary depending on several factors, including age, sex, individual needs, and any underlying health conditions. That being said, I can provide you with some general guidelines. By incorporating magnesium-rich foods into your diet, you can support your magnesium intake naturally. It’s worth noting that the magnesium content in foods can vary due to factors such as soil quality and processing methods. However, a balanced diet that includes a variety of magnesium-rich foods should help you meet your magnesium requirements.

The Recommended Dietary Allowance (RDA) for magnesium varies by age and sex. The following are the RDAs for magnesium:

• Males between age 19-30: 400-420 mg per day
• Males between age 31 and older: 420-420 mg per day
• Females between age 19-30: 310-320 mg per day
• Females between age 31 and older: 320-320 mg per day
• Pregnant females: 350-360 mg per day
• Breastfeeding females: 310-320 mg per day

These RDAs are for dietary intake, including both food and supplements. If you’re considering magnesium supplementation, it’s generally recommended to start with the lower end of the dosage range and gradually increase as needed. It’s also important to consider the total magnesium intake from both your diet and any supplements you’re taking to avoid exceeding the upper tolerable intake levels, which is typically around 350-400 mg per day for adults.

How to use Magnesium Supplement

In the market, you can find various types of magnesium supplements, each with unique utilities and benefits. Before getting into the different types of magnesium supplements available in the market, let’s check some of the different forms of magnesium supplements and their utilities:

Magnesium Oxide:

• Utility: Magnesium oxide is one of the most common and affordable forms of magnesium supplements. It provides a higher percentage of elemental magnesium by weight, making it suitable for individuals seeking a cost-effective option.
• How to Consume: Taking magnesium oxide with food improves its absorption and minimizes the risk of gastrointestinal discomfort.

Magnesium Citrate:

• Utility: Magnesium citrate is well-absorbed and is often used for its gentle laxative effect, making it beneficial for individuals with occasional constipation.
• How to Consume: It is available in liquid or powder form. Follow the dosage instructions on the product label, and consume it with water or another beverage.

Magnesium Bisglycinate:

• Utility: Magnesium bisglycinate is highly bioavailable and gentle on the stomach, making it a preferred choice for those with sensitive digestive systems. It may also help with relaxation and better sleep.
• How to Consume: Taking magnesium glycinate with or without food is the best option.

Magnesium Chloride:

• Utility: Magnesium chloride supplements are often available in liquid form or as topical applications like magnesium oil. They are commonly used for transdermal absorption or as foot soaks for relaxation and muscle recovery.
• How to Consume: If using magnesium chloride topically, follow the instructions provided on the product label. For oral consumption, if in liquid form, dilute it in water and drink as directed.

Magnesium L-Threonate:

• Utility: Magnesium L-threonate has shown potential benefits in supporting brain health and cognitive function. It may be useful for individuals seeking cognitive support and memory enhancement.
• How to Consume: Follow the dosage instructions on the product label. Magnesium L-threonate is typically available in capsule form.

Magnesium Malate:

• Utility: Magnesium malate is a combination of magnesium and malic acid. It is often chosen for its potential to support energy production and muscle function.
• How to Consume: Take magnesium malate with food to enhance its absorption.

Epsom Salt:

• Utility: Magnesium sulfate is commonly known as Epsom salt. It is often used in bath soaks to relax muscles, soothe soreness, and promote relaxation.
• How to Consume: Dissolve Epsom salt in warm water and soak it for a relaxing bath.

Magnesium Carbonate:

• Utility: Magnesium carbonate is an antacid and may be used to relieve heartburn or acid indigestion, but it is not a common form of magnesium supplement.
• How to Consume: Follow the recommended dosage on the product label for antacid use.

Taking a magnesium supplement is relatively straightforward, regardless of its form—capsule, tablet, powder, gummy, or liquid. However, it’s essential to follow the recommended dosage and any specific instructions provided by your healthcare professional or the product label. Here’s a general guide on how to take magnesium supplements in different forms:

Capsules and Tablets:

• Read the product label to determine the recommended dosage.
• Swallow the capsule or tablet with a glass of water, preferably with a meal to aid absorption.
• If the label specifies a particular time of day for consumption, follow those instructions.

Powder:

• Measure the appropriate dosage using the provided scoop or measuring tool.
• Mix the powder with water, juice, or another beverage as directed on the label.
• Stir well until the powder is fully dissolved before drinking it.
• Consume it with a meal or as recommended by the manufacturer.

Gummies:

• Follow the recommended serving size mentioned on the product label.
• Chew the gummies thoroughly before swallowing.
• Some gummies may contain added sugars, so be mindful of your overall sugar intake.

Liquid:

• Measure the correct dosage using a dropper or measuring cup, as directed on the product label.
• Drink the liquid directly, or you can mix it with water or juice if preferred.
• Some liquid magnesium supplements might have a specific flavor or aftertaste, so consider mixing it with a flavored drink to mask any undesired taste.

Here's the list of the 11 best Magnesium Supplement of 2024 in India

1. Best Overall:

   Carbamide Forte Chelated Magnesium Glycinate
2. Best Magnesium Supplement Runner Up:

   Nature’s Bounty High Potency Magnesium
3. Best Magnesium Supplement Citrate:

   NutritJet Magnesium Citrate Powder Capsules
4. Best Magnesium Supplement Oxide:

   Nature Made Magnesium
5. Best Magnesium Supplement Bisglycinate:

   Palak Notes Miduty Magnesium Relax Supplement
6. Best Magnesium Supplement With Vitamin C:

   Neuherbs True Magnesium better Absorption Magnesium Bisglycinate
7. Best Vegan Magnesium Supplement:

   HealthyHey Nutrition High Absorption Magnesium Glycinate
8. Best Magnesium Supplement Malate:

   Source Naturals Magnesium Malate
9. Best Magnesium Supplement Fors Kids:

   Miduty by Palak Notes Kids Calcium with Vitamin D3
10. Best Liquid Magnesium Supplement:

    Now Foods Liquid Magnesium with Trace Minerals
11. Best Flavored Magnesium Supplement:

    Fast&Up Magnesio – Restful Sleep Supplement

Conclusion

Magnesium supplements play a significant role in supporting overall health and well-being. Magnesium is an essential mineral that participates in numerous bodily processes, including nerve function, muscle contraction, bone health, and energy production. While it is best to obtain magnesium from a balanced diet, supplementation can be beneficial for individuals with specific dietary restrictions or those with inadequate magnesium intake.

Taking magnesium with or without food, staying hydrated, and being mindful of other medications are some important considerations for safe and effective supplementation. While magnesium supplements can be beneficial for certain health concerns, it is vital to remember that they are not a replacement for a balanced diet. Incorporating magnesium-rich foods into your meals, such as leafy greens, nuts, seeds, and whole grains, is a valuable strategy to maintain optimal magnesium levels naturally.

Overall, magnesium supplements, when used appropriately, can be a valuable addition to a healthy lifestyle, promoting various aspects of physical and mental well-being. If you found this article on the best magnesium supplement in India, leave us a comment below, and don’t forget to check out the awesome collection of magnesium supplements that we’ve added.