It is important to choose the highest quality magnesium supplement because magnesium plays a crucial part in over 300 biochemical reactions. These include muscle function, nerve signals, sleep and health of the heart. Here's a thorough guide to selecting the most effective magnesium supplement for maximum benefits:
1. Find a mixture of highly absorbable forms
Magnesium isn't exactly the same. Certain types (e.g. oxygen) are more biodegradable, whereas other types have benefits that are specific to them.
Glycinate is the best choice for relaxation, anxiety, and sleeping (gently in the stomach).
Malate is great for the recovery of muscles and fibromyalgia.
Citrate - Aids in constipation and digestion (may cause loose stools in high doses).
- L-3-Teonate Supports memory function and brain function (crosses the blood-brain barrier).
Taurate is great for heart health and blood pressure.
Do not consume magnesium oxide. It is only absorbed at 4% and used primarily as a laxative.
2. Check for Purity & Third-Party Testing
Find the certifications of:
USP (United States Pharmacopeia)
NSF International
Informed-Sport/Informed-Choice (if used by athletes)
Make sure there aren't any contaminants in the environment (heavy metals or microbes), and ensures accurate identification.
3. Magnesium - The Essential Mineral!
It is essential to note the amount of magnesium contained in each serving, not just the weight.
Magnesium oxide can be described as a type of magnesium that has 200mg elemental magnesium.
Daily Needs:
Men 40-420 mg
Women: 310-320 mg (higher if pregnant)
Start with 100 to 200 mg per day for those who have sensitivities.
4. Do not use Allergens and fillers
Avoid:
Titanium dioxide
Artificial colors/flavors
Common allergens (soy, gluten, dairy)
Be on the lookout for:
Organic and non-GMO certifications can be obtained when needed.
5. Consider Synergistic Ingredients
Magnesium supplements may contain co-factors to enhance absorption.
Vitamin B6 - Enhances magnesium absorption.
Zinc: Works in synergy with magnesium.
Taurine helps to retain magnesium in cells.
L-Theanine has a relaxing effect (good for formulas to help you sleep).
6. Assess Bioavailability, Formulation
Best forms for absorption: Glycinate, citrate, malate, L-threonate.
Capsules vs. Powders:
Powders (e.g., Natural Calm) may absorb faster but they can be bitter.
Although tablets or capsules can be useful however, they could also include unneeded binding materials.
Liposomal magnesium (advanced absorption for those suffering from gut issues).
7. Check your Stomach Tolerance
Glycinate or malate is the least likely to cause diarrhea.
Citrate & Sulfate: More likely to trigger a laxative reaction (good for constipation).
If you suffer from IBS or acid reflux, citrate may irritate.
8. Transparency and Brand Reputation
The most trusted brands are: Thorne Pure Encapsulations Life Extension Jigsaw Health Natural Vitality
Red Flags
Blends made by a company that conceal dosages.
There is no batch test currently available
Fake Amazon reviews.
9. Avoid low-quality, cheap forms (Like Oxide & Carbonate)
Magnesium dioxide is only 4percent absorbable and is used mostly in the drugstore brands.
Carbonate (often in the form of antacids) is poorly absorbable if taken without food.
10. Take into consideration your health needs
To help with anxiety and sleep For anxiety and sleep: Magnesium Glycinate + L-theanine.
For muscle cramps & energy: Magnesium malate.
For brain health: Magnesium L-threonate.
Magnesium citrate to treat constipation.
Tip: Timing is everything.
Best taken in the night (helps to relax and sleep).
Avoid taking iron or calcium in combination (can affect absorption).
Final Recommendation
A high-quality magnesium glycinate malate mix (like Pure Magnesium Glycinate Encapsulations or Thorne Magnesium Bisglycinate) is suitable for the majority of people. Take a look at the top rated Magnesium complex url for site examples including weight loss supplements that work, beet supplements, whole food nutrition supplements, nutritional food supplement, best lower cholesterol supplements, good supplements for weight loss, organic vitamins, beet root pill, best capsules for weight loss, supplements to help sleep and more.
Citrus Bergamot: Top 10 Tips To Choose The Best Supplement
Citrus-bergamots are potent, flavonoid rich fruits that aid in maintaining the health of your heart. They also help control blood sugar levels and aid in liver detoxification. Use these 10 guidelines to ensure you receive a top quality supplement.
1. Search for standardized Bergamot polyphenolic Fraction (BPF) or Flavonoid Content
Standardization of the active components (brutieridin melitidin neoeriocitrin).
Optimal potency:
Total polyphenols = 38%
=24% flavonoids (e.g., neohesperidin, naringin)
Do not buy products that do NOT offer percents.
2. Verify the Third-Party Testing for Purity and Heavy Metals
Bergamot is able to absorb pesticides as well as heavy metals from soil.
Test brands using:
ConsumerLab, NSF, USP
Independent labs (Eurofins, Labdoor)
Be sure the product is not contaminated with arsenic, lead and cadmium.
3. Use the form to find Full-Spectrum Extract or Isolated Compounds
Full-spectrum extract is better for all the benefits.
Contains brutieridin & melitidin (cholesterol-lowering).
Isolated BPF (more concentrated to improve heart health).
Do not take supplements with essential oils of bergamot.
4. Optimal Dosage (500-1000mg Daily, Standardized Extract)
To support cholesterol: 500-1000mg/day.
For metabolic and blood sugar health: 250 to 500 mg daily
Avoid underdosed blends with filler ingredients.
5. Avoid Harmful Fillers & Additives
:- Magnesium stearate (may hinder absorption).
Titanium dioxide (potential carcinogen).
:- Artificial colors or preservatives.
Supplements that are clean:
Vegetable capsules
Non-GMO & gluten-free
6. Synergistic Effects
Certain formulas include bergamot:
- Berberine (boosts blood sugar control).
CoQ10 is a supplement to the heart's functions.
- Artichoke extract (liver detox synergy).
- Vitamin C (enhances flavonoid absorption).
7. Brand Reputation & Transparency
- Trusted Brands:
Healthy Citrus - Origins Bergamot BPF
Jarrow Formulas BergaMet
Pure Encapsulations Bergamot Orange (no added ingredients).
Red Flags
There are no tests by third parties.
Blends that cover up dosages.
Fake Amazon review
8. Make sure to check the source (Calabrian Bergamot Best)
Bergamot is a fruit from Calabria is one of the most flavonoids-rich fruits.
Avoid extracts that are inexpensive and come from unidentified regions (they might be altered).
9. Enteric Coating to Improve Absorption
Bergamot’s flavonoids break down in stomach acid.
Enteric coated capsules are used to deliver the medicine into the colon.
10. Search for Potential Drug Interactions
Bergamot can be in contact with:
Statins are a powerful cholesterol-lowering drug.
Blood pressure medications (may cause an increase in effects).
Cytochrome P450 metabolized drugs. (Consult a doctor).
Best Citrus Bergamot Supplement Picks
Jarrow Formulas BergaMet Heart+ (clinically tested, 38 percent polyphenols)
Healthy Origins Citrus Bergamot BPF (standardized, no fillers).
Pure Encapsulations Citrus Bergamot tested and found to be hypoallergenic
Bonus: Timing and Usage Tips
Drink with meals to improve absorption.
Do not consume grapefruit (bergamot is similar) when you are taking medication. Read the best best citrus bergamot supplement for more advice including best diet supplements, beet root vitamins, good vitamin for immune system, body detox supplements, supplements for liver disease, berberine complex, magnesium sleep supplements, cider vinegar supplements, supplements to help lower blood sugar, best liver supplements and more.
