How to Choose a Magnesium Supplement

Has your doctor other other medical provider recommended you start a magnesium supplement? Are you overwhelmed by the number of choices for “magnesium supplement” online? How do you know what brands to trust?

Unfortunately, the supplements market in the United States is disastrously unregulated, so even if you do some research on what type of magnesium you should take, go to a trustworthy pharmacy, and grab a magnesium supplement off the shelf, you may not be getting what you think. So, how do you figure out what supplement may actually be useful?

My first recommendation is to simply ask your doctor what specific brand and dose they recommend. If they don’t have a good answer for you, you can use the basic advice below which my doctor to me, and I am passing on to you. As always, please do not start or change any medication or supplement regimen without discussing with your healthcare providers.

Supplement Facts Labels

Several years ago, I started taking a magnesium supplement on the recommendation of a physiatrist, who explained that magnesium works as a sort of natural muscle relaxant. I went to the mini pharmacy in my doctor’s medical facility and bought the only magnesium supplement they stocked and took it every day for a couple of years, even though I didn’t notice much of an improvement. I was so desperate for relief from chronic pain and muscle spasms, I figured that as long as I wasn’t experiencing adverse affects, I might as well take everything recommended to me and hope it does something.

When I was diagnosed with HSD more recently, my specialist recommended I start magnesium for my pain as well. I explained I had been taking one but hadn’t noticed a difference. She asked for a picture of the label and furrowed her brow thoughtfully as she reviewed it.

She pointed out that while the front is labeled as chelated magnesium, a form that is easily absorbable by the body, the supplement facts indicate it contains both magnesium oxide and chelated magnesium. Since it is not explicit about the relative amounts of each, she explained that it’s likely that the capsules contain a majority of magnesium oxide because it is significantly cheaper to produce. Magnesium oxide is not easily absorbed and is thus less effective and often comes with gastrointestinal side effects.

Instead, she recommended I take a supplement clearly labeled as magnesium malate, and she pointed me to the specific brands below. Below, you can see the supplement facts label from one of these brands contains more details than the label above. It lists that it contains a specific amount of both magnesium and malic acid in the form of dimagnesium malate, so you know what you are getting.

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Summary

To choose a magnesium supplement

• Discuss the right form and dose of magnesium for your with your doctor.
• Research the different kinds of magnesium that can meet your needs
• Read the supplement labeling carefully. If the supplement facts label does not contain an explicit list of amounts and forms of magnesium, look for another brand that does.
• Follow up with your healthcare provider if you have questions or experience any side effects.

Disclaimer: No content in this post is intended as medical advice. If you are experiencing an injury that relates to the topics discussed, please consult with your health professional(s).