Magnesium is a big deal because it’s an essential mineral for many living organisms, including humans. Magnesium benefits in the body include hundreds of functions, including energy production, muscle contraction, and blood pressure regulation. Let’s take a look at the different types of Magnesium supplements out there and 5 major reasons you may want to add this wonder-mineral to your everyday routine.
What is Magnesium?
Magnesium is a chemical element that has the symbol Mg and the atomic number 12. It is one of the alkaline earth metals, which are located in group 2 of the periodic table. Magnesium is usually found on Earth in combination with other elements, such as carbon, oxygen, and calcium. Some of the main sources of magnesium are earth minerals like magnesite, dolomite, carnallite, and brucite. Magnesium can also be extracted from seawater or mineral waters by various methods.
Fun fact: Magnesium is a component of chlorophyll, the green pigment that allows plants to perform photosynthesis.
What is Magnesium good for?
Magnesium is involved in more than 300 enzyme reactions that regulate various processes in the body.
What does Magnesium do for the body?
According to the National Institutes of Health, Magnesium plays a key role in cardiovascular health, blood sugar modulation, DNA repair, energy metabolism, protein synthesis, and nerve transmission. As an electrolyte, Magnesium also helps the body to stay properly hydrated. These are just a few of its many important jobs.
Many Americans aren’t getting enough dietary Magnesium
A four-year study of American men and women showed that nearly half (48%) consume less than the recommended amount of Magnesium (NHANES, 2013-2016). There are several possible reasons why Americans are not getting enough Magnesium in their diets.
- Low Magnesium choices in diet: Many people don’t eat enough foods that are good sources of Magnesium, such as nuts, seeds, whole grains, beans, leafy vegetables, and dairy products. Instead, people’s diets include more processed foods that are low in Magnesium and other nutrients. Studies on processed foods, such as wheat, rice, and corn, find that the milling process reduces Magnesium content by up to 80%.
- Decreasing Magnesium content in soil: Another issue is that increased agricultural production of grains has led to soil being stripped of Magnesium that is not being replaced. Plants need Magnesium to thrive, but commercial fertilizers don’t tend to include Magnesium. This leads to a growing Magnesium deficiency in soils, and therefore in our food supply and diets.
- Stress: Under stressful conditions, the body may require more Magnesium. On top of that, occasional stress could lead to Magnesium depletion. This can cause what one study calls a “Vicious Circle,” where stress leads to Magnesium loss and low Magnesium levels increase the effects of stress.
Signs of Low Magnesium
Over time, not getting enough Magnesium can cause issues. These include:
- Feeling tired
- Feeling irritable
- Feeling queasy
- Muscle cramping or weakness
If you have questions about your Magnesium levels, consult with your healthcare professional. They can perform blood tests or use other methods to assess your Magnesium status and recommend appropriate care.
What are the benefits of Magnesium Supplements?
Sure, you try to eat well. But we’re all only human, and maybe we’re not loading up on Magnesium-rich leafy greens, nuts, seeds, beans, and whole grains. To help you make sure you’re getting enough of this critical mineral, a Magnesium supplement may be beneficial. Here are 5 major benefits supported by New Chapter’s premier Magnesium formulas:
1. Muscle Support, Muscle Recovery, Muscle Relaxation
Magnesium is a critical co-factor in certain biochemical reactions that support healthy muscle function and muscle relaxation.* (It can be great to take before sleep!)
2. Bone Support
Magnesium is a key bone-health mineral, contributing to healthy bone mineral density.*
3. Heart Support, Cardiovascular Support
Magnesium is essential for supporting heart health and overall cardiovascular function.*
4. Healthy Nerve Transmission
Magnesium plays an important role in mineral transport across cell membranes, which is part of healthy nerve transmission.*
5. Cellular Energy Support
Magnesium helps fuel your cells' energy production.* The body uses magnesium ions to bind with ATP (adenosine triphosphate), which is the energy-carrying molecule for cells.
Adding Magnesium supplements to your routine
Magnesium supplements make it easy to be sure you’re getting enough of this critical mineral. It may be a “micro-nutrient,” but Magnesium is mighty important for everyday wellness. There are various types of Magnesium supplements available, each with different properties and benefits. Some of the most common types are:
- Magnesium citrate: This is a form of Magnesium that is bound with citric acid. It has a laxative effect and is often used to treat short-term constipation.
- Magnesium glycinate: This is a form of Magnesium that is combined with glycine, an amino acid that helps protect the mineral from interactions in the gastrointestinal tract. This form may also be called Magnesium bisglycinate (a type used in New Chapter products).
- Magnesium chloride: This is a form of Magnesium that is mixed with chlorine, a salt-forming element.
- Magnesium lactate: This is a form of Magnesium that is paired with lactic acid, a natural substance that is produced by muscles during exercise.
- Magnesium malate: This is a form of Magnesium that is attached to malic acid, a compound involved in energy metabolism.
These are just some examples of the types of Magnesium supplements that you can find in stores or online. You can check in with your healthcare professional if you have questions about choosing the best Magnesium supplement for you.
How much Magnesium do I need per day?
In the United States, recommendations for how much Magnesium to consume per day are provided by the Food and Nutrition Board at the Institute of Medicine of the National Academies. The Recommended Dietary Allowance (RDA) is the average daily level of Magnesium that meets the needs of nearly all healthy individuals. The magnesium intake recommendation varies by sex and also increases during pregnancy.
| If you are: | Recommended daily Magnesium: |
| Adult female age 19–30 | 310 mg |
| Adult male age 19-30 | 400 mg |
| Adult female age 31+ | 320 mg |
| Adult male age 31+ | 420 mg |
| Pregnant adult age 19+ | 350 - 360 mg |
Amounts from NIH Office of Dietary Supplements
When should I take Magnesium supplements?
If you’ve decided to take daily Magnesium to support your wellness goals, you can take it at the time of day that best suits your needs. Many people enjoy taking Magnesium later in the day to support winding down and restful sleep. Others like to take it for muscle recovery benefits (such as to avoid muscle or leg cramps). You can try different times to see what works for you. You can also check with your healthcare professional for a personalized plan.
What foods have Magnesium?
Whether or not you take a Magnesium supplement, you can definitely get some of your daily recommended amount by eating more foods that are rich in this nutrient. Here are some top foods that are bursting with this mineral.
Nuts & seeds are rich in Magnesium
They’re not only delicious but also nutritious. Nuts and seeds are packed with protein, healthy fats, fiber, and antioxidants. They also contain a good amount of Magnesium, especially almonds, cashews, and pumpkin seeds. A 1-oz. serving of pumpkin seeds provides 36% Daily Value (DV) of Magnesium.
Leafy greens are rich in Magnesium
Dark leafy greens are among the healthiest foods you can eat. They are loaded with vitamins, minerals, and phytochemicals that themselves have health benefits. A half-cup serving of cooked spinach offers ~19% DV for Magnesium.
Beans are rich in Magnesium
Beans (legumes) are a great source of plant-based protein, fiber, iron, and folate. They also contain magnesium, especially black beans and lima beans. A 1/2-cup serving of cooked black beans supplies ~14% DV for Magnesium.
These are just some examples of the foods that have high levels of Magnesium. Eating more of these foods can help you meet your Magnesium intake needs and support your overall health.
How do I find the best Magnesium supplements for me?
3 top tips for finding the best Magnesium out there? Look at the form, absorption, and quality.
Different forms of Magnesium supplements
Magnesium supplements are available in different forms, such as:
- Powder: Magnesium powder is a form of Magnesium that can be dissolved in water or other liquids. It may be flavored or unflavored. Some people prefer this form because it is easy to adjust the dose and may be absorbed faster than solid forms. However, it may also have a laxative effect that not everybody loves.
- Tablet or capsule: Magnesium tablets and capsules are a form of Magnesium that can be swallowed whole. Some people prefer this form because it is convenient and portable.
- Chews or gummies: Magnesium chews or gummies are soft, chewable Magnesium supplements. Some people prefer this form because it comes in different flavors and does not have to be swallowed whole like a pill.
- Cream: Magnesium cream is a form of Magnesium that can be applied to the skin. It may contain Magnesium alone or in combination with other ingredients, such as oils or herbs. Some people prefer this form, however it may be less effective than oral forms of Magnesium.
The best form of magnesium supplement depends on the individual’s needs, preferences, and goals.
New Chapter uses several types of Magnesium
Our one-daily tablet formulas are designed with two types of high-quality Magnesium for optimal absorption. First, we use full-spectrum Magnesium from the sea that also provides trace minerals and hydrating electrolytes. Second, we use TRAACS ® (The Real Amino Acid Chelate System) Magnesium bisglycinate that is 2.5x better absorbed than the leading Magnesium form.† Both forms deliver bioavailable Magnesium that your body can recognize and use for 4-in-1 magnesium benefits: muscle relaxation and recovery, bone support, heart support, and healthy nerve transmission.* Our Magnesium is tested for purity and quality every step of the way to deliver the perfect one-daily supplement you can trust. In fact, one tablet actually delivers the equivalent Magnesium of 13.5 cups of Broccoli (325 mg of Mg per tablet)!
Our Magnesium Complex includes a third form of Magnesium—whole-food fermented. Similar to how many of our multivitamin nutrients are fermented, we honor traditional wisdom by fermenting Magnesium in this formula with probiotics and whole foods.
† 2.5x better absorption than the leading form as shown in preclinical lab testing on buffered Mg bisglycinate
How does Magnesium bisglycinate support GI comfort?
Let’s take a closer look at Magnesium bisglycinate, also known as Magnesium glycinate. Magnesium bisglycinate is a form of Magnesium that’s bound to two molecules of glycine, which is an amino acid. While some kinds of Magnesium supplement molecules pull water from the GI tract and pass through the digestive system with a “flushing” or laxative effect, New Chapter Magnesium bisglycinate is different. Our Magnesium bisglycinate can be recognized and absorbed effectively by your body, with low risk of GI side effects. Taking Magnesium bisglycinate helps ensure proper absorption and overall GI comfort.
What is Ashwagandha and why is it great with Magnesium?
We mentioned that Magnesium helps the body deal with the effects of stress. New Chapter’s Magnesium + Ashwagandha one-daily tablet is a smart pairing of this super-chill mineral with a remarkable adaptogenic herb from the Ayurvedic tradition: Ashwagandha. Potent Ashwagandha is a versatile herb for tackling stress—both mental and physical. Each Magnesium tablet is packed with a 5x concentrated, scientifically studied Ashwagandha extract with high levels of bioactives from both leaf and root. Our Ashwagandha is sustainably sourced from farms in India, where it grows best.
Why add Selenium & Zinc to my Magnesium?
If you live an active lifestyle (think hot yoga, long hikes, gym sessions & more), you could benefit from New Chapter's replenishing Magnesium + Selenium & Zinc formula. This one-daily product delivers the restorative powers of Magnesium for healthy muscle function and cellular energy support PLUS two other essential minerals to help you bounce back after exercise.* Magnesium + Selenium & Zinc is a unique 3-in-1 mineral blend with antioxidant action to recharge the body and protect cells from damage.*
Building Your Best Routine
When it comes to helping you optimize your nutrient intake so you can live your best life, New Chapter is here for you with excellent quality ingredients you can trust. If you’re considering taking Magnesium to reap the big benefits of this essential mineral, our Magnesium Complex delivers 3 forms of this mineral that work without digestive disruption. If you're seeking to recover and relax, Magnesium + Ashwagandha gives your body the perfect pairing of 325 mg well-absorbed, excellent quality Magnesium PLUS adaptogenic Ashwagandha. Or, you could choose Magnesium + Selenium & Zinc to fuel your active lifestyle.* We’re here to go the extra mile with a Magnesium formula that really works with your body… so you can take great care of you!
Shop well-absorbed Magnesium and other mineral supplements from New Chapter!
