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Yahoo
11-02-2025
- Health
- Yahoo
The 5 Best Magnesium Supplements of 2025
Diet is the best way to get any vitamins and nutrients your body needs, but sometimes there are gaps. An estimated 75% of US adults aren't getting enough magnesium, which is crucial to energy production, muscle and nerve health. Magnesium regulates blood pressure and may even aid insomnia. Before you take any supplements, how you choose to fight your deficiency -- or whether you have one -- should be discussed with your doctor. Too much magnesium from food sources isn't a concern for the average adult, but supplements generally have much higher concentrations. Here's what you need to know about finding the best magnesium supplement. Magnesium is one of the most abundant minerals in the human body -- it plays a vital role in various bodily processes such as muscle movements and brain function. Studies reveal magnesium may improve depression symptoms, sleep, heart health and blood sugar levels. There are many types of magnesium, which include magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide and magnesium phosphate. The form of magnesium is determined by what it is bound with (for example, magnesium citrate is magnesium bound with citric acid), and some forms are more easily absorbed by the body than others. Magnesium is found naturally in foods such as: Seeds Nuts Greens Soy milk Beans Whole grains If your diet lacks many of these foods, you may need added magnesium. If you already take a multivitamin with magnesium, you don't need a supplement. Consult your doctor before adding magnesium supplements to your diet. We reviewed a number of magnesium supplements, along with their prices, brands, ingredients and consumer reviews. Here are our picks for the best magnesium supplements. Dosage: 2 softgels, daily with a mealForm of magnesium: Magnesium citrate Nature Made is a reliable brand that often makes our lists. Not only are its vitamins affordable, but Nature Made products are United States Pharmacopeia Verified. Its magnesium supplements are also gluten-free and don't contain any dyes, synthetic colors or flavors. Each dosage of two softgels contains 250 milligrams of magnesium in the form of magnesium citrate, about 60% of recommended daily value. In addition to magnesium, the softgels also contain medium chain triglycerides, gelatin, rapeseed, glycerin, water and yellow beeswax. Pros Easily absorbed in the body more than other types of magnesium Magnesium citrate is a natural laxative Cons Only a 60-day supply in one bottle, less than the other brands on this list Larger pills may be difficult to swallow See at Target Dosage: 1 tablet, daily with a mealForm of magnesium: Magnesium oxide Nature's Bounty is another well-known and accessible brand. Sold in Target, Walmart, Walgreens and CVS, Nature's Bounty has been producing quality vitamins for over 50 years. Its products, including its magnesium supplement, contain no artificial color, flavor, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. The supplements contain 500 mg of magnesium oxide, which is about 119% of the daily recommended value. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose and vegetable magnesium stearate. Pros One bottle contains 200 tablets Suitable for vegetarians Cons Magnesium oxide is harder for the body to absorb Dosage is slightly above the recommended daily value See at Amazon Dosage: 1 capsule, dailyForm of magnesium: Magnesium oxide, magnesium citrate, magnesium aspartate Supplements by Now are for vegans and vegetarians. The capsules are non-GMO and are free of wheat, gluten, soy, milk, egg, fish, shellfish, tree nuts and sesame. Now's magnesium supplements contain 400 milligrams of a magnesium blend (magnesium oxide, magnesium citrate and magnesium aspartate), totaling 95% of the daily recommended value. The other ingredients include hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (vegetable source). Pros Very few other ingredients Three types of magnesium to optimize absorption Cons The magnesium blend doesn't specify how much of each type you're getting Pills are large See at Amazon Dosage: 1 teaspoon in 8 ounces of water, dailyForm of magnesium: Magnesium carbonate Garden of Life offers a powder magnesium supplement for those who don't want to swallow pills. Just add 1 teaspoon to a cup of room temperature water, let fizz, stir well and drink. The powder contains a magnesium blend of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein magnesium chelate, organic raspberry flavor, organic lemon flavor and organic stevia extract (leaf). There are also three probiotic strains added: Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus. The magnesium blend is 350 milligrams, which is 85% of the daily recommended value. There is also 120 milligrams of sodium, and the probiotic blend is 3.5 milligrams. Pros Includes a probiotic blend A choice of two flavors: raspberry lemon or orange Cons Tart, strong taste Reviews state that the powder doesn't dissolve well See at Amazon Dosage: 4 milliliters (4 full droppers; 0.8 teaspoons), daily with juice or foodForm of magnesium: Magnesium chloride Liquid magnesium is also a great option for those who dislike swallowing pills. Trace Minerals' liquid magnesium comes with a measured dropper, making it easy to know how much magnesium you are getting. However, it is recommended that you don't take all 4 milliliters in one sitting. It's best to distribute the serving size throughout the day. One daily dose of this liquid is 400 milligrams of magnesium chloride -- 100% of the daily recommended value. In addition to magnesium, the bottle also contains potassium, sulfate and boron. All of the ingredients are natural, non-GMO and gluten-free and made without artificial flavors, sweeteners and any known allergens. Pros Alternative to swallowing pills Certified vegan Cons Recommended to divide dosage throughout the day Bad taste, must mix with juice or food See at Amazon Yes. The daily Recommended Dietary Allowances of magnesium for adults between 19 and 30 years is 400 milligrams for men and 310 milligrams for women. For adults older than 30 years, men should take 420 milligrams and women 320 milligrams. However, you shouldn't take a magnesium supplement daily if you're already obtaining your daily amount in your diet. Speak with your doctor before adding any supplements to your diet. According to the National Institutes of Health, the recommended intake of magnesium depends on age and sex. Women and girls aged 14 to 18 require 360 milligrams; from aged 19 to 30 they require 310 milligrams; and from age 31 to 50 and above they need 320 milligrams. Men and boys aged 14 to 18 need 410 milligrams; at 19 to 30 they need 400 milligrams; and from 31 to 50 and above they require 420 milligrams. According to Health Direct, symptoms of low magnesium include: Fatigue and weakness Shaking Feeling of pins and needles Muscle spasms Sleepiness Abnormal heart rhythms Loss of appetite Nausea and vomiting
Yahoo
29-01-2025
- Health
- Yahoo
Best Melatonin Supplements of 2025
Anyone who struggles with sleep knows how frustrating it is to wake up feeling drained. It can leave you frustrated and affect your entire day. Thankfully, there are easy ways to fix your sleep cycle, and taking melatonin supplements is one of them. Melatonin is a natural hormone in our brains, but it can also be taken at night as a supplement to help you sleep. Taking Melatonin is a way to send a signal from your brain to your body that it's time to hit the hay. The artificial melatonin in the supplement mimics the natural melatonin production in our brains when it gets dark out. It's a great option if you prefer to stay away from traditional prescription sleep medicine since it's a natural sleep aid. Melatonin may also help with other issues, including reducing high blood pressure. There are a ton of Melatonin supplements on the market, so how do you choose the best melatonin supplement for you? It's prudent to take a look at the melatonin content of the supplement you're considering before you make a purchase. I don't have to tell you that sleep is essential for a healthy, functioning human being. If you're looking to improve your sleep quality and need a little extra help, you've got options. There are plenty of natural supplements that can help you chill out and get to sleep faster, read below to find out which are the best ones. Typical melatonin doses are between 1 and 5 milligrams, although some products go as high as 20 mg. Experts at the Cleveland Clinic recommend trying 1 mg of melatonin for a whole week, then upping the dose by 1 mg each following week. Stop once you get to 10 mg (do not exceed 10 mg) or until the time it takes for you to fall asleep has decreased. Talk to your doctor about any dosage concerns. Best Magnesium Supplements See at Cnet Here are the best melatonin supplements on the market, chosen by our vitamin experts. Nature Made is one of the best vitamin supplement brands on the market, if not the best. All of its supplements are USP-verified, meaning that the products and facilities have been tested for toxins and contaminants and that the label is correct. Nature Made Melatonin tablets contain 5 mg of melatonin and 80 mg of calcium (as dibasic calcium phosphate), about only 6% of the daily recommended value of calcium. If you already take a multivitamin with calcium, this shouldn't interfere. In addition, one tablet also contains sodium starch glycolate, magnesium stearate and croscarmellose sodium. Nature Made is free of added colors, preservatives, artificial flavors and gluten. Take one tablet about an hour before you go to bed. One bottle will last about 90 days. See at Walmart Nature's Bounty has over 50 years of experience in the supplements industry. The company is known for being affordable and accessible. The tablets in a bottle of Nature's Bounty's Melatonin are double-layered, meaning that the first layer of 2.5 mg of melatonin is fast-acting. The second layer of an added 2.5 mg of melatonin is intended for extended release. In addition to the melatonin, one tablet contains dicalcium phosphate, vegetable cellulose and less than 2% silica, triacetin, vegetable juice color, vegetable magnesium stearate and vegetable stearic acid. Nature Bounty's supplements are non-GMO and contain no artificial flavors, sweeteners, preservatives, sugar, starch, milk, soy, sodium, gluten, wheat, yeast or fish. Take one tablet at bedtime. One bottle will last for about 60 nights. See at Amazon Olly consistently produces great-tasting gummy vitamins. If you don't like swallowing pills with an aftertaste, gummy supplements may be for you. Olly Sleep gummies are unique on this list because they don't just contain melatonin. Each serving size of two gummies contains 15 calories, 3 grams of carbohydrates, 2 g of added sugar, 1 g of protein, 100 mg of L-Theanine, 3 mg of melatonin, 17 mg of chamomile extract, 17 mg of passionflower extract and 16 mg of lemon balm extract. Other ingredients include glucose syrup, beet sugar, water, gelatin, natural flavors, citric acid, coloring (from blueberry and carrot juices), pectin, vegetable oil and carnauba wax. They're processed in a facility that makes products that may contain soy, egg, peanuts, tree nuts, milk, fish, shellfish and wheat. The gummies are blackberry-flavored, gluten-free and contain no artificial flavors. Take two gummies 30 minutes before bed. No water or food required. See at Walmart Natrol is one of the most popular melatonin brands. One bottle of Natrol contains 100 tablets, enough for 100 nights. The fast-dissolving tablets don't require any water. One serving contains 10 mg of melatonin and other added ingredients such as dextrose, microcrystalline cellulose, cellulose gum, crospovidone, maltodextrin, glyceryl behenate, sucrose esters, gum acacia, beetroot powder, silicon dioxide, sucralose and artificial flavor. The tablets are free of milk, egg, fish, shellfish, tree nuts, peanuts, soy, yeast and preservatives. This is the exact melatonin supplement that I sometimes use before bed. The only reason why these supplements aren't the best overall is that they may not be for everyone. The flavor is similar to children's cherry cough syrup, so I make sure to always brush my teeth after taking one tablet. Natrol does offer another citrus flavor. See at Amazon Thorne is a well-known personalized supplement subscription brand. Thorne is popular with athletes because some of their supplements are NSF-certified for sports. You know what you are putting in your body from looking at the label. Thorne Melatonin contains 3 mg of melatonin and other ingredients including microcrystalline cellulose, hypromellose (derived from cellulose) capsule, calcium laurate and silicon dioxide. The capsules are free of artificial flavors, gluten, dairy and soy. This vegan supplement is to be taken at bedtime. One bottle will last about 60 nights. See at Amazon Liquid supplements are great for anyone who dislikes swallowing pills or artificial flavors of gummy vitamins. Now Liquid Melatonin comes in a pack of two 2.0 fluid-ounce bottles and requires about 20 drops a serving. Each bottle contains about 60 servings. The lower dose of 3 mg may require a second serving before bed. In addition to melatonin, the supplement also contains water, vegetable glycerin, fructose, xylitol (which is very harmful to pets so keep out of reach), organic cane alcohol (6%), natural orange extract (citrus sinensis), natural flavors, potassium sorbate (as preservative), citric acid, malic acid and natural lemon oil. This liquid supplement is free of gluten, soy, milk, egg, fish or shellfish ingredients. At bedtime, take the drops directly, or you can add them to your favorite beverage. The flavor is citrusy, but reviewers have described the taste as unpleasant. Drinking something afterward is recommended. See at Amazon Keep these factors in mind when searching for the best melatonin supplements for sleep. You don't want anything unnecessary added to your melatonin supplements, such as fillers or extra sugar. Always study the ingredients in any vitamin supplement, and speak with your doctor before starting any supplements. The amount of melatonin in your supplement can have a direct effect on how fast it takes you to fall asleep. 3 mg is the lowest dose of melatonin that will still help you fall asleep. 10 mg is the highest dose, and you shouldn't go any higher than that. The serving size directly affects how long a bottle of melatonin will last you. Even if you have a product with 50 gummies, if you have to take two gummies at night, this will only last you 25 days. Melatonin can come in tablet, capsule, gummy or liquid form. You should look for a form that fits your needs. For example, if you don't want extra sugar in your vitamins, don't buy gummy vitamins. If you don't like swallowing pills, gummy vitamins may be the best option. Dietary supplements aren't regulated by the FDA, but there are a few verifications you can check for that will help you tell if the product you're buying is safe to use. Those verifications include: National Sanitation Foundation: This ensures standards set for the facility are met. United States Pharmacopeia: A nonprofit that sets standards for dietary supplements. Consumer Lab: Private company tests supplements for accuracy of ingredient identity, content and purity. Dietary Supplement Verification: This program that ensures any product with a USP-verified label contains accurate, pure ingredients and has been manufactured using Good Manufacturing Practices. All supplements on this list are 100% drug-free. They were chosen by my personal experience of taking melatonin supplements and my expertise in vitamin brands, pricing, ingredients and verification knowledge. Melatonin is a naturally occurring hormone in the brain. It helps our circadian rhythm tell us it is time to sleep when we're exposed to darkness. There are some negative potential effects of melatonin to be aware of with these supplements. These include waking up groggy, headaches, dizziness, nausea and drowsiness. Always speak with your doctor before starting any supplements, such as melatonin. They can help you determine the correct dosage. Yes, melatonin works by making you sleepy around bedtime. The supplement mimics the naturally occurring hormone in our brains that tells our body it is time to fall asleep. In addition, melatonin can also make you dizzy or drowsy.
