Are magnesium supplements worth it for improving energy levels daily?
Magnesium supplements have gained popularity in recent years for their potential health benefits. Magnesium is a naturally occurring, essential mineral that plays a crucial role in many bodily functions, including energy metabolism and normal muscle function. Magnesium supplements can be a convenient way to boost your intake, but with so many types available, knowing which one to choose can be challenging.
In this article, we will explore the possible benefits of magnesium supplements and their potential side effects. We also discuss which type of magnesium is best for energy, dietary or supplementary magnesium. Finally, we cover what to look for in a Magnesium supplement for energy.
What are the benefits of magnesium supplements?
Magnesium supplements offer a range of health benefits, including supporting muscle and nerve function and supporting healthy bones and teeth and maintaining electrolyte balance.
If you struggle with low energy levels, magnesium supplements may be beneficial for supporting energy-yielding metabolism (converting food into energy) and the reduction of tiredness and fatigue. Magnesium also contributes to maintaining normal psychological function, which may help improve your overall health, energy levels and mental performance.
A dietary supplement can be a simple and convenient way to boost your daily Magnesium levels since it may be challenging to ensure adequate magnesium intake through dietary sources. You are also in control of the timing of your magnesium supplementation; many choose to take a magnesium supplement at night.
What are the potential side effects of magnesium supplements?
While magnesium supplements are generally safe, magnesium toxicity can occur at high dosages (above 400mg). Excessive doses can cause side effects such as diarrhoea, nausea, and stomach cramps. Those with kidney disease should avoid taking a magnesium supplement. Magnesium supplements may interact with certain medications, so speaking with a healthcare professional before taking a magnesium supplement is a good idea.
Ensure you take no more than the recommended daily allowance of magnesium daily to avoid the risk of unpleasant side effects. Also, consider supplement quality and fillers when choosing a supplement to avoid unnecessary ingredients.
Should you use a magnesium supplement?
Magnesium is a naturally occurring mineral found in foods such as leafy green vegetables, whole grains, nuts and seeds. However, ensuring your magnesium intake is adequate through your diet can be difficult.
Low magnesium levels are relatively common and can lead to fatigue, muscle weakness, and other health complications. However, identifying a deficiency based on your symptoms alone is very difficult; if you suspect a magnesium deficiency or low magnesium, speak to a healthcare professional to check your magnesium status. If a magnesium deficiency has already been identified, your doctor should recommend that you take a bioavailable magnesium supplement and include more dietary magnesium from magnesium-rich food.
Taking a magnesium supplement may have many benefits for your overall health, energy and psychological function. However, you may want to choose a multivitamin supplement for energy. The vitamins and minerals for tiredness and low energy are magnesium, B vitamins (including vitamin B5, vitamin B6, Biotin (b7) and vitamin B12), vitamin C, manganese and copper.
Although magnesium supplements are generally safe, consult a healthcare professional if you are worried about potential complications from taking a magnesium supplement.
Which Type of Magnesium is Best for Energy?
You can get magnesium from food, or you can get it from a supplement. While both can help boost energy levels, both have pros and cons. Managing your magnesium intake from food is complex; while some magnesium supplements have a poor absorption rate, not all magnesium supplements are created equal.
Two categories of magnesium are available in supplement form, organic and inorganic magnesium. Organic magnesium compounds such as magnesium glycinate (magnesium bonded to the amino acid glycine), magnesium taurate (magnesium bonded to the amino acid taurine) or magnesium citrate (magnesium bonded to citric acid) are more bioavailable than inorganic forms. Inorganic magnesium supplements contain magnesium compounds such as magnesium oxide, magnesium phosphate (Epsom salts) or magnesium chloride. Magnesium oxide is the most common form found in cheaper supplements, but magnesium oxide is not so readily absorbed.
Although various forms of magnesium found in supplements can help treat low levels in the body, magnesium bisglycinate may be the most bioavailable form of the mineral. Magnesium bisglycinate is similar to magnesium glycinate, but instead of one molecule of magnesium attached to a glycine molecule, there are two.
If you want to improve your energy levels and overall health by taking a magnesium supplement, it is worth it to look for organic forms of magnesium, optimally magnesium glycinate or bisglycinate.
How to choose the best magnesium supplement
As mentioned, when choosing the best magnesium supplement, it is essential to look for a product that contains magnesium bisgylcinate since it is the most bioavailable. You should also pay particular attention to the dosage. We need between 270 and 300mg of magnesium daily; exceeding 400mg could result in unpleasant side effects. Also, since magnesium bisglycinate is highly absorbable, you must not overconsume this ingredient.
You may prioritise a supplement free from fillers, binders sugar and artificial colours and flavours. Also, make sure to choose a quality supplement for the best results. Finally, if your goal is to boost overall energy levels, cover several grounds by incorporating multiple energy-boosting ingredients.
Zest Active by Revive Active is a food supplement containing vitamins, minerals and amino acids. This powdered supplement formula contains magnesium bisglycinate – the most absorbable form – eight B vitamins, l-theanine, l-glutamine and taurine. Zest Active is designed for active adults, students or athletes to boost their daily energy levels and productivity. Each daily supplement sachet contains no fillers, binders or casings and can be mixed with water, juice or a smoothie for a convenient energy boost.
Enjoy the energy benefits of magnesium and other nutrients; try Zest Active
Shop Related Products
What to read next
- NHS Conditions: vitamins and minerals - others
- Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach
- Bioavailability of US commercial magnesium preparations
- Bioavailability of Magnesium Diglycinate vs Magnesium Oxide in Patients with Ileal Resection