Welcome to our great magnesium supplement test. Here we present you all the products we have tested in more detail.
We want to make the purchase decision easier for you and help you find the best magnesium for you.
You can also find answers to frequently asked questions in our guide. You will find important information on this page that you should definitely pay attention to if you want to buy magnesium supplement.
- Magnesium significantly supports muscle function. In addition, the energy metabolism and keeps the body’s electrolyte ratio in balance.
- Athletes benefit immensely from taking magnesium. It is also very popular with athletes and strength athletes for more grip.
- Magnesium citrate is the best natural form of magnesium. It can be absorbed much better and faster than inorganic variants.
Best Magnesium Supplements
Best liposomal magnesium
This product from sundt Supplements is a combination product that combines magnesium with the patented active ingredient complex Optinerve®. As a result, zinc, selenium, chromium and taurine are added to the preparation in addition to magnesium. That makes it even stronger in its effect.
The supplement is also liposomal. This means that the valuable active ingredients are incorporated into liposomes. This increases the bioavailability of the supplement many times over. In this way, the active ingredients can be absorbed faster and better by your body and at the same time processed more easily.
This product is recommended to support the metabolism and to regulate normal muscle and nerve functions. The liquid product is vegan, GMO-free and sugar-free. One bottle contains 250 ml of liposomal magnesium, which corresponds to around 50 servings.
Best magnesium capsules
The magnesium capsules from Feel Natural are an “Amazon’s Choice” product and have an extremely high level of customer satisfaction. Furthermore, the purity of the product is very commendable.
The presence of a laboratory certificate is also commendable, as is the place of manufacture, which is Germany.
Best magnesium powder
This magnesium product is a powder that is also labeled as an “Amazon’s Choice” product and also has many positive customer ratings.
A laboratory has checked the purity here and also determined the exact magnesium content again. Our editors find that very exemplary.
Best magnesium for good grip
This product is a liquid chalk from Via Fortis. In addition to being rated # 1 bestseller in its category, it also has a number of positive reviews. The chalk is manufactured according to EU directives and therefore does not cause bad, dry skin after use.
Unlike other magnesium products, this is not taken, but rather spread on the palms of the hands before exercise. The magnesium ensures a better grip during sporting activities.
Questions to Consider Before Buying Magnesium supplements
What is magnesium?
Magnesium is, among many others, a very important mineral for humans. This is made clear, among other things, by the fact that it is a set element.
Minerals are divided into bulk and trace elements. Quantitative elements occur in higher amounts in the body, usually several grams, and therefore have to be dosed in higher amounts.
The substance is involved in well over 600 processes in the body. He supports e.g. the functions of muscles and nerves.
Magnesium is also one of the essential minerals. This means that the body cannot produce it itself, which is why it has to be taken in with food.
What does magnesium do in the body?
As already mentioned, the mineral has a wide range of uses. It has an important function especially in energy-dependent enzymes and also in proteins.
Magnesium is necessary for the energy metabolism to function properly, for the body’s electrolyte ratio to be in balance and for the muscles to function one hundred percent.
It is also the natural antagonist of calcium. This is also a well-known mineral and is also very important for health, but in high concentrations it causes tension and cramps in the muscles. Magnesium prevents this.
Who can use magnesium supplements?
The question is not that easy to answer. Magnesium supplements should only be used by someone who cannot cover their daily requirement through diet.
It is therefore necessary to ask yourself whether you are consuming too little magnesium. This is how you see whether there are any deficiency symptoms.
You should also look at how high the daily requirement is. This varies depending on age and physical activity.
In general, however, it can be said that the recommended requirement on the part of DGE is rather low. You are always on the safe side if you eat a little more than this society suggests.
The reason for this is that magnesium is used up by muscle contraction and excreted from the body through sweat. Conversely, this means that an athlete has a higher need than someone who is not athletic.
In addition, there are many other reasons for an increased magnesium requirement. As there are increased alcohol consumption, metabolic disorders such as Diabetes, or an underactive thyroid.
In addition to the positive effect of taking magnesium, there is another reason for athletes, namely as a grip for athletes or weightlifters. But more on that elsewhere.
How do I recognize a magnesium deficiency?
The best-known symptom of the deficiency is leg cramps. Many suffer from it during the night and are woken up by the pain associated with it.
But there are also many other signs of a magnesium deficiency. We have listed 5 of them in the following list:
- Muscle twitching / spasms
- Digestive problems
What advantages do athletes have from magnesium?
As already mentioned, there are even more areas of application and positive functions for athletes. First and foremost, we distinguish whether the magnesium is to be taken or to serve as a grip.
What happens when you take magnesium?
There are numerous benefits to the human body from taking magnesium. Sporty people of course benefit significantly from a better metabolism and improved muscle function. Precisely because athletes have a higher daily requirement, a deficiency is more significant here.
Endurance athletes in particular notice cramps in their thighs and calves during long, intense exertion. Magnesium can work wonders here.
Strength athletes in particular can gain extreme advantages from improved muscle contraction. The muscle feeling and the control over the muscles increases and provides better training units.
Why is magnesium used in sports to have better grip?
This relieves the forearms. A strong upper arm spokes muscle and hand flexors are crucial for good grip. If they give up, however, then the whole exercise can no longer be performed as well.
For strength athletes, the deadlift is a very good example of the sensible use of magnesium. While very high loads of several hundred kilos are moved here and the main goal of the exercise is to strengthen the back, the forearms quickly slacken here.
This is often due to the fact that the barbell slides down in the fist and is only held by the fingers. Shortly afterwards it is usually necessary to stop the exercise, otherwise the weight would fall out of the hand.
The fine dust can help here. It is applied to the bar or palm and ensures less sweat in the hand and slip resistance.
What magnesium alternatives are available?
This once again depends on the area of application, i.e. whether it is used for ingestion or as a grip during sports.
There are no real alternatives to the set element. Because it has to be supplied to the body so that it can function optimally.
So if you don’t get enough magnesium, you should resort to a preparation. However, it is essential that you do not manage to get enough from your food.
Alternatively, you can use everything else that supports the grip strength. For example, pulling aids as a tape or hook. As the name suggests, this only serves as a support for pulling exercises. But fitness gloves can also provide a better grip.
If you need more grip, for example with bench press, then there is no viable alternative, but there is nothing that speaks against the use of magnesium.
What types of Magnesium supplements are there and which one is right for you?
If you want to buy magnesium, as already mentioned, there are different forms you can choose between. These are:
- Magnesium powder
- Magnesium capsules
- Magnesium liquid chalk
In the following paragraphs we will show you the advantages and disadvantages of the individual variants.
Magnesium powder: Advantages & Disadvantages
Capsules are not always easy to transport. You don’t need a glass to take it, you can simply swallow it. They are also pre-dosed, so you don’t have to worry too much about the dosage.
Magnesium capsules: Advantages & Disadvantages
The powder form logically offers the advantage of individual dosage. It can also be mixed in, e.g. in juice, so that there is no change in everyday life to have to drink it every morning.
Magnesium liquid chalk: Advantages & Disadvantages
Liquid chalk is the only form that is not suitable for consumption. Therefore it is not useful to compare it to capsules. The comparison here therefore relates more to the powder.
You can buy the chalk in a small tube and apply it to the palms of your hands like a cream. After about 30 seconds the liquid is dry and usable.
Purchase criteria: Use these factors to compare Magnesium supplements
In the following we will show you which points you should consider when deciding between the large number of magnesium products offered.
The criteria with which you can decide which magnesium is best for you are as follows:
- Magnesium content (in mg, high dose)
- Organic / inorganic magnesium
- Magnesium citrat vs. Magnesium oxide
- Quality (organic seal, place of manufacturer)
- Does it contain magnesium stearate?
In the following paragraphs we will explain what these criteria are all about.
Magnesium content (in mg, high dose)
Of course, the amount of magnesium in your product is very, very important. 1 kg of powder is not the same as 1 kg of pure magnesium.
These products often contain magnesium citrate or magnesium oxide. Pay attention to the actual magnesium content, because only this provides information about how much of the product you need to consume.
For example, 2500mg magnesium citrate contain around 350mg magnesium.
Organic / inorganic magnesium
Another important aspect is the origin of the magnesium. A distinction is made primarily between organic and inorganic magnesium.
As the name suggests, organic magnesium is the natural variant, while the inorganic is produced artificially.
The essential and also important difference here lies in the bioavailability. Inorganic magnesium is absorbed many times worse than the organic variant. Therefore, you should definitely only get the mineral from natural sources.
Magnesium citrat vs. Magnesium oxide
The most common variants of magnesium are citrate and oxide. While the citrate is of organic origin, the oxide is extracted artificially.
The proportion of magnesium is higher in the oxide. However, appearances are deceptive here, because the bioavailability of the citrate is around four times higher.
The magnesium from magnesium oxide cannot be completely absorbed and is also absorbed much more slowly.
Quality (organic seal, place of manufacturer)
As with pretty much every dietary supplement, it is always advantageous to pay attention to the place of manufacture and / or the availability of seals / quality tests.
Many products are now advertised with certificates from independent laboratories, which makes identifying a high-quality product very easy.
Furthermore, the production location Germany is known to be a flagship for good quality. That should also be looked at. Products from the east, such as from Poland, have always been sensational in the past.
Does it contain magnesium stearate?
It is also very important that it does not contain magnesium stearate. This stearic acid salt is repeatedly used in the food industry as a flow and release agent. For this reason, it often ends up in dietary supplements where it actually doesn’t belong.
Magnesium stearate can weaken the immune system, prevent or hinder the absorption of certain nutrients and even cause allergic reactions.
In any case, these should be enough reasons to take special care that this substance is not being consumed.
Facts about Magnesium
Which food contains a lot of magnesium?
Dietary supplements, as the name suggests, should only supplement the diet and not replace it entirely. Therefore, only people who cannot meet their daily requirements despite a conscious diet should use such supplements.
To make the search for the mineral easier, we have listed some foods and their respective magnesium content:
- Wheat Bran – 550mg
- Pumpkin seeds – 535mg
- Sunflower seeds – 420mg
- Dark chocolate – 290mg
- Cashew nuts – 270mg
- Peanuts – 163mg
- Whole wheat flour – 155mg
- Oatmeal – 140mg
- Whole grain bread – 90mg
- Bananas – 36mg
- Broccoli – 24mg
Perhaps this table will help you to make your diet more magnesium-rich and give you a better overview of the magnesium you are already consuming.
Chalk vs. Pulling aids: which is smarter?
Magnesium, used as chalk, and pulling aids offer good options to support grip strength in weight training.
Since pulling aids are not allowed in most competitions anyway, ambitious athletes are more likely to use chalk.
Pulling aids are not suitable for track and field athletes, as they do not allow the bar to be released so easily.
Furthermore, pulling aids relieve the forearm muscles, so that no or only a reduced increase in strength can be achieved here.
What do cramps do to the body?
A cramp is basically an unwanted and often very painful muscle tension.
The muscle contracts very strongly, so it contracts very strongly, and thus cramps. The cause of muscle cramps is very often a magnesium deficiency, but not always and solely on its own.
In some cases, nerve or muscle diseases can also be behind it. As a rule, if this is not the case, cramps are not harmful to health.
Exceptions are very strong and repetitive cramps.