If you are in a hurry and just want to find out what the best magnesium supplement for leg cramps is, then we recommend BiOptimizers Magnesium Breakthrough as the best one.
Attempting to navigate the world of vitamin and mineral supplements alone can be confusing and downright overwhelming.
This article is going to break down the specifics of supplementing with magnesium and why it can be a great idea.
It will also help narrow down what the best magnesium supplement might be for someone like you.
Here Are The Top Magnesium Supplements We’ll Be Reviewing
- Life Extension Magnesium Caps
- Sundown Magnesium
- Doctor’s Best High Absorption Magnesium
- Nobi Nutrition Magnesium Complex
- BiOptimizers Magnesium Breakthrough
Why Should I Take Magnesium?
Let’s start by taking a look at what this mineral can do for your body.
You may not notice signs of low magnesium at first, and finding that your levels are low may only happen when doing other routine lab work.
Magnesium supports your muscle, nerve, and energy production. One of your most important muscles is your heart, meaning that magnesium can impact how it functions.
Heart disease and high blood pressure are very common with low magnesium levels, but so are diabetes and osteoporosis.
How to Choose the Best Magnesium Supplement
The first step is deciding what benefits you want to target and what forms of a supplement you are willing to take.
When taking magnesium to reduce leg cramps, you want to look for a magnesium malate supplement.
The malic acid contained in this type of supplement relaxes and removes tension in your muscles.
This in turn reduces cramps and gives you more energy.
The most common form of magnesium is a tablet; however, there are also powders, gummies, and liquids available.
This part of choosing the best magnesium supplement is an entirely personal preference.
You want to look for a few key details on the ingredient list:
- Check for no added sugars or other unnecessary ingredients
- Say no to anything with added fillers: the concentration of magnesium is likely less than what’s listed
- Consider the dosing instructions. How likely are you going to be to remember to take something twice daily or more often? Are you able to work it into your routine so you can consistently take it?
What are the Advantages/Benefits of Magnesium?
The benefits of a magnesium deficiency and of taking a supplement are well documented.
Aside from helping relax muscle cramps, magnesium can also help lower blood pressure and help you manage chronic conditions like diabetes and osteoporosis.
There are also studies that have been done showing a link between low magnesium levels and higher levels of inflammation.
Prolonged inflammation in your body causes changes at the cellular level, which can potentially turn into cancerous cells.
Managing your health early on can help prevent diseases like this later on.
One other interesting advantage of magnesium is that it can be used during pregnancy to help prevent eclampsia and preterm labor.
This is typically done in the hospital through the use of an IV as an emergency measure but just goes to show how efficient it can be at relaxing the muscles in your body.
Dosing, Strength, and Timing
The amount of magnesium you need on a daily basis depends on a number of factors.
Age, gender, and whether you are pregnant or breastfeeding are all important when determining how much you need and what the best magnesium supplement is for a person in your situation.
Foods like pumpkin and chia seeds are high in magnesium, so you may need to reconsider supplementing if you eat these foods every day.
Foods that are high in fructose and complex carbohydrates can also help your body by allowing the magnesium to be more easily absorbed.
Magnesium malate is going to give a boost of energy, meaning your best option is to take it in the morning.
You can benefit from the reduced leg cramping and capitalize on the increased stamina at the same time.
Controversy?
As with any supplement, there is the possibility of your levels rising too high.
Regular lab work and discussions with your doctor can help prevent this as well as treat you should this become an issue.
Adding in a new magnesium supplement can cause some mild nausea as your body adjusts.
If this becomes severe or is accompanied by trouble breathing or any sort of chest pain, stop the supplement, and immediately contact your doctor for further instructions.
High magnesium levels are unlikely unless you have another chronic condition, such as chronic kidney disease, that prevents your body from clearing out waste products from your body.
It’s also possible to have higher magnesium levels due to a potassium level that is out of range from where it should be.
Lastly, as with any new medication or supplement, talk with your doctor and give them a heads up that you are going to be trying something new.
They can give you further insight into the symptoms you are currently feeling and help you establish a baseline in order to monitor progress.
They can also help give you guidance on whether or not a magnesium supplement will interact with any medical conditions you have or medications you are taking.
Reviews of the Top Magnesium Supplements
Life Extension Magnesium Caps
Life Extension Magnesium Caps has 4 different types of magnesium that come in 1 capsule – magnesium oxide, magnesium citrate, magnesium succinate, and magnesium glycinate.
This full spectrum magnesium supplement has 500 mg per capsule, and comes with 270 capsules per bottle.
On top of that, it’s non-GMO and vegan friendly.
Pros
- This is a vegan product! It’s also non-GMO and has a very minimal ingredient list, meaning that it’s a concentrated product without unnecessary fillers.
- This product is designed using a higher dosage. There are 500mg of magnesium in this product versus 100mg in others
- It has a complex mixture of four types of magnesium, providing you with greater benefits compared to a single magnesium supplement.
Cons
- Dosing instructions state you may need to take this up to three times per day. That makes it harder to remember on a daily basis and fit in your schedule.
- There are many reports of this product having an awful taste, making it more difficult to continue taking.
- This product is on the larger side, and it can be difficult to swallow. It is also not able to be crushed up very well to be able to add to a drink or other food.
Sundown Magnesium
Sundown Magnesium provides the recommended daily dosage for those concerned about their bone health.
Keeping your bones strong is an important concern for seniors and overall as you age.
Overall, it delivers a clean supplement has is coated for easy swallowing.
Pros
- This product is listed as being free from several things, including dairy, lactose, gluten, and wheat. This makes it a great product for those with allergies or specific food sensitivities. It is clearly labeled and buyers don’t have to spend forever trying to read and interpret an ingredient list.
- The Sundown brand is a trusted brand that has been providing vitamins and supplements for over 40 years
- These tablets are scored, which means they are able to be easily cut or crushed. You are able to add it to smoothies or other foods to reap the benefits without having to worry about swallowing a pill every day.
Cons
- Made from a form of magnesium that isn’t very easy for the body to absorb
- Contains titanium dioxide, which is a known possible carcinogenic, or product that can potentially cause cancer
- Magnesium oxide is a known laxative. Even with only taking this supplement once pe day, many people may still struggle with diarrhea as a side effect
Doctor’s Best High Absorption Magnesium
Doctor’s Best High Absorption Magnesium is perfect if you’re lactose intolerant and need a gluten-free supplement.
This supplement features a patented, organic, chelated delivery form of magnesium to optimize bioavailability and GI tolerance.
With better absorbability, this supplement promotes high magnesium retention in the body.
Pros
- This supplement is listed as being gluten-free and soy-free, as well as non-GMO and vegan
- Chelated form with increased bioavailability, which translates to being in a form that your body is able to absorb more of
- Mixed with glycine and lysine, which helps improve absorption and make this supplement easier on your stomach
Cons
- The recommended dosing schedule is two capsules twice per day, which can be hard to remain compliant with
- This product has a much lower dosage per capsule, coming in at only 100mg each, which yields a total of about 400mg per day if you remember to take all your doses.
- These are very large pills compared to some other supplements, making them difficult to swallow. There is a coating on the outside, but this does little to help get them down easier.
Nobi Nutrition Magnesium Complex
Nobi Nutrition Magnesium Complex is another high absorption magnesium supplement with the ability to retain magnesium in the body.
It comes in an easy to swallow vegan capsule and supports healthy digestion and enzyme function.
Pros
- This product comes in a higher dose, offering approximately 500mg per capsule
- You are only required to take a single capsule one to two times per day. This is typically easy to accommodate and helps to improve and reinforce consistency and compliance with taking the magnesium supplement
- This is advertised as a vegan product, helping you rest assured that it is free from things like dairy products and has fewer fillers in the ingredient list.
Cons
- One of the main ingredients in magnesium oxide, which has a very low absorption rate
- The combination of magnesium oxide and magnesium citrate wreaks havoc on your stomach. Both have an additive laxative effect and this can cause cramping, gas, and diarrhea.
- Following the recommended dosing schedule means you will be taking in approximately 1000mg daily. For comparison purposes, men need around 400mg daily and women need slightly less than that.
BiOptimizers Magnesium Breakthrough
BiOptimizers Magnesium Breakthrough is a full-spectrum magnesium supplement featuring the most forms of magnesium on this list.
Coming in at 7 different forms of magnesium featured in one capsule, it is one of the more potent magnesium supplements you’ll find available.
With no synthetic additives and preservatives in the formula, you can also take comfort that each batch is produced under strict quality control standards in the US.
Pros
- This is a complete complex formula, which means it contains an incredible seven forms of magnnesium
- Not only is this free from gluten and dairy, but it also does not have any metals or artificial ingredients
- Contains vitamin b6 and manganese which work together to increase your energy levels
Cons
- The combination of having seven forms of magnesium combined in a single product means you are more likely to have an upset stomach when taking this supplement.
- As with any type of magnesium product, there is always the possibility of gas, soft stools, and some slight stomach cramping as your body adjust and you find the dose that works best for you.
- The recommended dosing is two capsules every evening, which yields approximately 500mg each day. Most adults need approximately 450mg or less each day, meaning that you may need to adjust your dose down if you are unable to tolerate taking two capsules.
Final Thoughts
As you can see, the BiOptimizers Magnesium Breakthrough product comes out quite a few steps ahead of the rest.
The fact that it is a complex combination means you get the benefit of each of the different forms of magnesium.
This includes stress relief, easing muscle cramps, and better sleep at night.
This product is also optimized for the best absorption rates.
This means you get a very compatible formula for your body and are able to receive maximum benefits from a single product.
It also means you can skip some of the less desirable side effects, such as gas, stomach pains, and diarrhea.
If finding the best magnesium supplement for easing your leg cramps is your goal, this is definitely a product to check out.
Remember to always consult with your doctor and give them a heads up that you are going to be taking a new supplement.
This can help the two of you achieve a treatment plan with the best outcome for you.
They will also be able to monitor your reaction to the supplement a little better and help you respond to any side effects in an appropriate and timely manner.
