Our hectic schedules and on-the-go lifestyles mean many of us aren’t getting enough magnesium in our diets.
Naturally present in leafy-green vegetables, nuts, seeds, legumes and even dark chocolate, this magic mineral can boost overall health in an amazing amount of ways, but studies have found that around 70 per cent of people aren’t hitting their recommended daily intake from the foods we eat. A scary statistic, considering how important magnesium is to our cognitive function and fighting fatigue.
It may not be as trendy as other supplements on the market, but this under-stated little mineral packs a punch, playing a part in over 300 enzyme reactions in the body. Its benefits include relieving aching muscles, regulating hormones, and controlling blood pressure.
Known as ‘nature’s tranquiliser’, magnesium also plays a major role in dozing off by calming the nervous system, helping to relax tense muscles, initiate slumber and improve sleep quality. It’s even been linked to alleviating depression and anxiety by producing feel-good hormones in the brain.
Despite boasting an incredibly long list of health benefits and being present in a whole range of yummy, healthy foods, magnesium is s not always easy for the body to absorb and it can get harder as you get older (sigh). If you want to reap the rewards that magnesium has to offer, but fear you might not be eating enough of the good stuff, it may be time to consider a magnesium supplement to boost daily intake.
It’s always important to stress that supplements should never be used as a substitute for a varied and balanced diet and a healthy lifestyle, but taking magnesium supplements can help you reach the daily recommended allowance and achieve those celebrity-endorsed health benefits (everyone from health guru Gwyneth Paltrow to the GC are singing its praises).
There’s plenty of different forms of magnesium you can ingest, so let’s talk through the best supplements on the market at the moment.
anatomē Reset, Relax + Sleep - 60 capsules
One of magnesium’s most enticing attributes is its ability to improve sleep quality by relaxing our bodies and brains. By resetting the mind and relaxing tense muscles,anantomÄ’s blend of minerals, amino acids and botanical extracts helps achieve peaceful and restorative sleep, and alleviates the twitching, tossing and turning that can be a problem for many of us as we settle into bed and begin recovery.
anantomÄ’s formula was created with those who have an active, hurried lifestyle in mind, as well as night-owls who prefer to exercise in the evenings. The added botanical extracts of ashwagandha, chamomile, lavender and peppermint invigorate the body through restful sleep, increasingly energy levels and balancing the mood.
It’s recommended to take three capsules a day, with the last just half an hour before bedtime for that helping hand to the land of nod.
Buy now £30.00, Cult Beauty
FutureYou Magnesium+ - 28 capsules
FutureYou Cambridge’s Magnesium+ supplements work to combat tiredness and fatigue and contribute to normal muscle function. The one-a-day capsules, to be taken in either the morning or evening, contain magnesium lactate, an organic formulation which has been scientifically shown to be easier to absorb than standard magnesium oxide.
This can help obtain the level your body needs while also reducing the chance of side effects, such as an upset stomach, that can result from too much unabsorbed magnesium. There are 28 capsules in FutureYou Cambridge’s vegetarian, vegan-friendly offering, and the formula is both gluten and lactose free.
Buy now £13.00, Amazon
Solgar Magnesium Citrate tablets
Solgar’s specialised supplements are a great way to increase your magnesium intake to support optimal wellbeing. Available in the highly absorbable citrate form, taking two capsules a day will help tick many of the boxes we look for help with when taking magnesium supplements, including energy release and reduction of tiredness and fatigue, muscle function, nervous system function, bone strength, and psychological function.
Solgar’s magnesium citrate tablets are ideal for those with digestive issues or those who do not absorb other mineral forms so easily. The jar contains 60 capsules, which should be ingested twice a day for the best results.
Buy now £11.25, Amazon
Together Magnesium Capsules- 30 capsules
Together’s magnesium capsules can help boost energy, build strong bones, maintain calmness and keep your heart healthy. Its vegan-friendly formula, made up of five natural forms of magnesium (oxide, hydroxide, sulphate, carbonate and chloride), was sourced from the deep blue, mineral-rich waters of the Mediterranean Sea.
Using evaporation and natural purification techniques to clean our sea water and gently extract the magnesium, all of its ingredients are free from chemical processes, artificial fillers and allergens to ensure as much goodness is absorbed as possible.
One to two capsules daily as a food supplement, with or without food.
Buy now £5.99, Holland & Barrett
Holland & Barrett Magnesium Citrate
Recommended to be taken three times a day, Holland & Barrett magnesium citrate tablets give that well-needed boost by achieving 80 per cent of the nutrient reference value, the daily amount an average person would need to prevent magnesium deficiency.
In magnesium citrate form, its highly absorbable tablets boost muscle and nervous system function and contribute to electrolyte balance.
Buy now £8.99, Holland & Barrett
Inessa Magnesium - 60 capsules
Inessa Wellness’ magnesium supplements are made up of three types of magnesium, each thoughtfully selected for their superior bioavailability (how easily absorbed they are by our bodies). It is the only blend of its kind to include pure marine magnesium citrate, made from purified natural seawater, as well as magnesium bisglycinate - a form of magnesium known for being gentle on the gut, for its calming effects, and often used for stress and anxiety.
Lastly, it contains magnesium threonate, the only form of magnesium known to cross the blood-brain barrier, making it an excellent supplement for mental wellbeing. It is recommended to take the capsules twice a day, with the second around 30 minutes before bedtime to help support a good and restorative night’s sleep.
Buy now £24.99, Inessa
Hey Nutrition Magnesium Complex with added zinc
A triple-whammy of magnesium, Hey Nutrition uses three different types of the magical mineral in its products: citrate, glycinate and malate. Its multi-action formula of blended ingredients boosts energy levels, promotes bone and muscle health and more.
The citrate and glycinate compounds were selected because they are bioavailable and highly absorbable forms of magnesium, while the malate, which is magnesium bound with malic acid, is considered a vital fantastic ingredient for those that are suffering from fatigue.
It’s also got added zinc which helps support your immune system and cognitive function, protect against oxidative stress, and has been shown to enhance the absorption of magnesium.
Buy now £29.99, Hey Nutrition