Selecting the right complex magnesium supplement is crucial since magnesium is involved in more than 300 biochemical processes including muscle function as well as nerve signaling. Magnesium plays part in the health of your heart, sleep, and sleep issues. This is a complete guide to selecting the best-quality magnesium supplements to reap the maximum benefits:
1. Check for a combination of high absorbable forms
Not all types of magnesium are created in the same way. Some are not very well absorption, such as oxides. Others are highly bioavailable.
Glycinate - Best to relax and ease anxiety (gently rub stomach).
Malate: A great supplement for muscle recovery and energy. It is also great for fibromyalgia.
Citrate (helps constipation and digestion) (high doses can result in loose stools).
L-Threonate (crosses blood-brain barriers) Helps to improve memory and brain function.
Taurate - Good for heart health, blood pressure, and cholesterol.
- Beware of magnesium oxide (only ~4% absorbed; mostly used as a laxative).
2. Check for Third-Party Testing & Verify the Purity
Check for certifications:
USP (United States Pharmacopeia)
NSF International
Informed-Sport/Informed-Choice (if used by athletes)
The labeling is precise and there aren't any contaminants (heavy-metals and microbes).
3. Magnesium - The Essential Mineral!
The label should list magnesium content per serving (not just the weight of the compound).
Example: Magnesium glycinate 2000 mg might only supply 200mg of elemental magnesium.
Daily Needs
Men: 400 - 420 mg
Women: 310-320 mg (higher if pregnant)
Start with 100 to 200mg/day for those who are prone to reactions.
4. Avoid Fillers & Allergens
Avoid:
Titanium dioxide (potential cancer-causing substance)
Artificial flavors and colors
Common allergens (soy, gluten, dairy)
Look up:
Organic certifications or non-GMO certifications might be required.
5. Take into account synergistic ingredients
Certain magnesium supplements contain co-factors for better absorption and impacts:
Vitamin B6 improves the absorption of magnesium.
Zinc is a good addition to magnesium.
Taurine is an amino acid that assists cells to retain magnesium.
L-Theanine (Calming Effect) is a good sleep aid. Formulas
6. Examine the bioavailability of the product, formulation
Best forms for absorption: Glycinate, citrate, malate, L-threonate.
Capsules vs. Powders:
Powders such as Natural Calm absorb faster, however, they might taste bitter.
Capsules/tablets can be handy, but make sure you don't add unnecessary binders.
Liposomal magnesium (advanced absorbent for those who suffer from digestive issues).
7. Examine your Stomach Tolerance
Glycinate or malate is least likely to cause diarrhea.
Citrates & sulfates - more likely to be laxative (good for people who suffer from constipation).
Avoid citrate if you suffer from acid reflux or IBS.
8. Transparency and Reputation of Brands
The Trusted Brands Thorne Pure Encapsulations Life Extension Jigsaw Health Natural Vitality
Red flags
Blends made from proprietary blends may cover up the dosages.
There is no batch test currently available
Fake Amazon customer reviews
9. Avoid Cheap, Low-Quality Forms (Like Oxide & Carbonate)
Magnesium oxide has only 4 percent absorbed. Most of it is found in the brand names sold at the drugstore.
Carbonate isn't very absorbable unless it is taken along together with food.
10. Take note of your specific health needs
Magnesium + L-theanine: To treat anxiety & sleep.
For muscle cramps & energy: Magnesium malate.
For brain health: Magnesium L-threonate.
Magnesium citrate for constipation.
Bonus Tip: Timing Is Everything!
Ideal to be taken prior to bedtime in order to aid in sleep and relaxation
Beware of taking calcium and iron (can interfere with absorption).
Final Recommendation
A high-quality magnesium glycinate malate mix (like Pure Encapsulations Magnesium Glycinate or Thorne Magnesium Bisglycinate) is suitable for the majority of people. View the best Magnesium complex for site advice including berberine hcl, best liver supplements, best pills for weight loss, all in one vitamins, berberine and blood sugar, apple cider vinegar dietary supplement, good pills for hair growth, optimal health, magnesium complex, hair supplements best and more.
The Best Organic Beetroot Supplements 10 Tips To Select The Most Effective
Organic Beet Root supplements are highly sought-after due to their high levels of nitrate that aid in blood pressure control, endurance, circulation and detoxification. The quality can vary widely. These 10 suggestions will help you choose the best quality and most efficient beetroot supplementation.
1. Verify USDA Organic Certification or EU Organic Certification
Make sure there are no GMOs or synthetic pesticides used.
Find:
USDA Organic (USA)
EU Organic Leaf Logo
COSMOS Organic
Beware of brands that vaguely proclaim "all-natural" and do not have certification.
2. Review the Form: Powder vs. Examine the Formula: Capsule or the Powder? Liquid
The best powder for bioavailability is.
Find products that have been cold-processed to preserve nitrates.
Capsules are convenient, but they could contain fillers.
Be sure to avoid titanium dioxide or magnesium stearate.
Liquid shots absorb quickly however they often contain preservatives.
3. The Nitrate content has to be listed (minimum 300mg/serving)
The active benefits are derived from nitrates. They are converted to the gas nitric dioxide.
Optimal dose: 300-500mg nitrates per serving.
Do not purchase products that do NOT contain Nitrate levels.
4. Third-Party Testing of Heavy Metals & Contaminants
Beets eliminate heavy metals like lead, cadmium and mercury from the soil.
Test brands by:
NSF International
ConsumerLab
Eurofins
Look for heavy metal tests on the website of the company.
5. No unnecessary additives, fillers or preservatives
:- Avoid:
Maltodextrin (cheap filler).
Artificial colors and flavors
Silicon dioxide (anti-caking agent).
Use clean supplements:
Organic rice flour (if required).
Plant-based capsules (hypoallergenic).
6. Full-Spectrum Extraction in comparison to. Pure Nitrates
The full spectrum of beetroot is better for long-term health benefits.
Contains betalains (antioxidants), folate, iron.
Isolated nitrogen (used in supplements for athletes).
Potent short-term, but deficient in phytonutrients
7. Transparent Sourcing. (Where are the Beets manufactured?)
Best sources:
USA, Germany (strict soil regulation) or Scandinavia
Avoid beets that come from areas that have high levels of pollution (China and India) until they are tested.
8. Synergistic ingredients for enhanced effects
Some formulas combine beet root with:
Vitamin C - (boosts the conversion of nitrates into Nitric Oxide).
L-Citrulline (improves blood circulation).
Hibiscus - Supports blood pressure.
Extracts of black pepper (Bioperine).
9. Brand Reputation & Review
- Trusted Brands:
Organic Traditions, USDA Organic Full Spectrum.
HumanN SuperBeets: (clinically studied Nitrates).
Pure Encapsulations tested for the purity
Red Flags
There is no third-party testing.
Fake Amazon reviews.
Specialty blends may hide nitrates.
10. Packaging Matters for Nitrates that are Light and Air-Degraded
Find:
Dark Glass Bottles for Liquids
Pouchs foil-sealed for powders
Packets that absorb oxygen are in.
Do not use clear plastic containers (increases oxidation).
Pick the best Organic Beet Root Products
HumanN SuperBeets Chunks (USDA Organic ) with 500mg nitrates).
Organic Traditions Beet Root (cold processed, full spectrum).
Pure Encapsulations Beet Root Extra (no metals or fillers)
Bonus: How to maximize the benefits
Do not take on empty stomachs.
Mix with foods that are rich in vitamin C (oranges and bell peppers).
Do not use mouthwash right away after you have taken the medication (kills the bacteria that convert nitrate). View the top rated Organic beetroot capsules advice for more info including weight loss pills top rated, liver health supplements, powdered greens benefits, apple cider vinegar capsules benefits, liver detox and cleanse, minerals and vitamins supplements, best sleep supplements, skin supplements, weight loss supplements that work, whole body detox cleanse and more.
