Best Magnesium Gummies
Every single cell in your body needs magnesium to get its job done. In fact, magnesium is involved in over 300 biochemical reactions, including:
- Muscle contraction and relaxation
- Converting food into energy
- Protein synthesis
- Nervous system regulation
- Repairing DNA and RNA
And that’s just to mention a few! Obviously, this 4th most abundant mineral in the body is closely linked to our overall health. And yet, according to studies, about 50% of people in the US may not be getting enough of it.
To get you up to speed on just how important magnesium is, we’re going to go over its benefits to your health and some symptoms of magnesium deficiency. We’ll also cover off magnesium-rich foods and let you know about some bioavailable gummy supplements.
But first, let’s start with an important question:
How Much Magnesium Do We Need?
The recommended daily allowance of magnesium for women is about 310 to 320 mg and about 400 to 420 mg for men. If you’re eating a healthy, balanced diet that includes nuts, seeds, leafy greens, beans, legumes and whole grains, you may be getting enough.
But as we all know, it’s not always easy to eat perfectly healthy food every single day. Overly processed and fast foods tend to creep in when we don’t take the time to really nourish ourselves. And while quick food fixes can be time savers, they tend to cheat us out of the healthy vitamins and minerals that our body needs.
To reinforce just how important getting enough magnesium is, let’s go over its benefits to our overall health.
Magnesium Can Improve Your Mood
Magnesium is closely linked to brain function, which, in turn, means it’s connected to your mood. Specifically, magnesium helps to balance the neurotransmitters glutamate (which is excitatory) and GABA (which is calming).
In other words, consuming magnesium could help to fight both anxiety and depression. In fact, in one study on depressed older adults, taking a dietary supplement with 450 grams of magnesium per day was as effective as an antidepressant drug.
Here’s an important disclaimer: while we’re not suggesting that anyone go off their medication, this is a very hopeful sign that good nutrition could be one of the key factors in improving our mental health.
Magnesium Can Improve Your Exercise Performance
As we mentioned, magnesium is vital when it comes to muscle relaxation and contraction. And yes, that’s important for everyone. But if you’re particularly active, you may want to pay even closer attention to your magnesium intake.
Why? Magnesium is an electrolyte that helps to move blood sugar into your muscles and remove lactate. And if you’re not getting enough, it could make you more vulnerable to fatigue and cramping.
Depending on the kind of exercise you’re doing, you may need as much as 10 to 20% more magnesium than when you’re resting. So if you want to boost your performance, magnesium could be a great team player.
Magnesium Could Improve Heart Health
All muscles need magnesium to contract and relax, and that includes your heart. It’s also interesting to note that magnesium deficiency is common among people with congestive heart failure and that patients who receive magnesium immediately after a heart attack have a lower risk of mortality.
Magnesium May Lower Your Blood Pressure
Some research also suggests that magnesium may also help to lower blood pressure. In one investigation, high blood pressure patients were treated with 450 mg of the mineral and experienced a significant drop in blood pressure.
However, magnesium was not found to lower blood pressure in people with normal levels. While more studies are needed, magnesium’s relationship to blood pressure and overall heart health looks very promising.
Magnesium Helps to Prevent Inflammation
If you’re at all up on your health and wellness news, you know that inflammation has been linked to major health problems such as heart disease, cancer and diabetes. Which is why the antiinflammatory properties of magnesium are extremely important.
In fact, low levels of magnesium have been associated with inflammatory markers such as CPR. The good news is that studies have shown that increasing magnesium intake can lower the presence of these markers in older adults and overweight people.
Magnesium Can Help With Insulin Resistance and Type 2 Diabetes
When the liver and muscles can’t properly absorb sugar from the bloodstream, it’s known as insulin resistance. And it happens to be the cause of type 2 diabetes.
Because magnesium is vital when it comes to absorbing sugar from the bloodstream, low levels can put you at risk for developing diabetes. In fact, studies show that about half of the people with type 2 diabetes have low levels of magnesium.
On the positive side, studies have found that increasing your magnesium can help. In one investigation, it was found that supplementing with magnesium decreased both insulin resistance and blood sugar levels even in people with normal blood sugar levels.
Magnesium Can Improve Your Bone Health
About 50 to 60% of the magnesium in your body is stored in the skeletal system. And while calcium and vitamin D are vital to bone health, it’s magnesium that helps to regulate their levels.
Studies have also shown that getting the proper amount of magnesium improves bone density, bone crystal formation and even lowers the risk of osteoporosis in post-menopausal women.
Magnesium May Prevent Migraines
If you suffer from migraines, you know just how debilitating they can be. Nausea, vomiting and extreme sensitivity to light are all typical symptoms. Scientists now believe that people who get migraines are actually more likely to have low levels of magnesium.
Fortunately, a few encouraging studies suggest that magnesium can not only help to prevent migraines but can also help to treat them. Interestingly, one study found that a gram of magnesium was more effective at relieving migraine symptoms than a common migraine medication.
Magnesium Can Help with PMS
Many women have suffered from PMS or premenstrual syndrome. And the irritability, cramping and fatigue associated with it are definitely not something to look forward to every month. If you want to reduce symptoms, supplementing with magnesium could help.
In fact, studies have shown that it reduces water retention and improves your mood. And anything that can make you feel less like throttling someone at that time of the month is a good thing!
Magnesium Improves Your Digestion
As you may have noticed, magnesium citrate is a common ingredient in laxatives. That’s because it relaxes the intestinal walls and draws water away from the colon. In other words, magnesium will literally get you going.
Magnesium Could Help You Sleep Better
Because magnesium has a calming effect on the nervous system and helps to reduce anxiety, it could help set the stage for better sleep. That being said, magnesium is not sleep-inducing and shouldn’t be confused with sleep medication.
Good Food Sources for Magnesium
As nutritionists are always telling us, the best way to get your vitamins and minerals is through whole foods. So before we get to some of our favorite magnesium gummies, here are some magnesium-rich foods to put on your list:
- Pumpkin seeds: 168 mg per ounce
- Quinoa: 118 mg per cooked cup
- Chia Seeds: 111 mg per ounce
- Brown Rice: 84 mg per cooked cup
- Dry Roasted Almonds: 80 mg per ounce
- Boiled Spinach: 78 mg per half cup
- Dry Roasted Cashews: 74 mg per ounce
- Oil Roasted Peanuts: 63 mg per ounce
- Black Beans: 60 mg per half cup
- Edamame: 50 mg per half cup
- Dark Chocolate (60-69% cacao): 50 mg per ounce
- Avocados: 44 mg per cubed cup
- Whole Wheat Bread: 23 mg per slice
Signs That You May Not Be Getting Enough Magnesium
In severe cases of magnesium deficiency, symptoms like vomiting, nausea, loss of appetite, muscle cramps, abnormal heart rhythms and even personality changes can present themselves.
But even in cases when you have a constant low-grade deficiency, it can have negative consequences for your health.
In other words, if you’re running low on these nutrients, your body could redirect resources away from other functions like healthy aging and repair. Signs that your magnesium may be chronically low include muscle cramping during exercise, fatigue, migraines, anxiety, depression and constipation.
Obviously, magnesium is a crucial mineral when it comes to your overall health. So for those days when you aren’t getting enough through your regular diet, a magnesium supplement can help you to maintain healthy levels of this important mineral.
Of course, before starting with any supplement, you should consult with your doctor as magnesium could present issues for people taking diuretics, heart medications, antibiotics or with certain medical conditions such as kidney disorders.
Whatever magnesium supplement you decide to buy, be sure that it contains a bioavailable form of magnesium such as magnesium citrate, glycinate, malate or carbonate ( magnesium sulfate and oxide are not as easily absorbed).
We like magnesium gummies because they’re healthy and fun to take. Here are a few of our favorite brands that could help you feel more like a kid in more ways than one!
This award-winning brand also happens to be a top seller when it comes to magnesium. Each Calm gummy contains 83 mg of magnesium citrate, a form that’s easy to absorb. Each great-tasting, anti-stress gummy contains 7 calories.
While these gummies do contain sugar, it’s nice to know that the source is organic cane sugar and not high fructose corn syrup. The raspberry lemon flavors are natural and organic, and the gummies are also non-GMO, soy free, gluten free and dairy free.
This brand also offers a magnesium drink mix that gets great customer reviews.
Overall, a naturally good choice.
If you’re looking for a sugar-free gummy, Natural Bioscience could be for you. Each chewable magnesium gummy contains 100 mg of absorbable ionic magnesium citrate and no artificial sweeteners or synthetic dyes.
These gummies also contain no artificial flavors, soy, gluten, citric acid and are also non-GMO. It also uses vegan pectin.
Yes, the price is definitely higher than Natural Vitality, but if you’re looking for a natural, sugar-free option, this could be for you.
These naturally flavored orange-vanilla chewies contain 83 mg of digestible magnesium citrate and 5 calories per gummy. While they do contain sugar, they are non-GMO, soy, peanut dairy and gluten free.
Each one of these tangerine flavored chewables contains 84 mg of magnesium citrate and 10 calories. These gummies are sweetened with organic cane sugar and also contain other organic ingredients. Trace magnesium gummies are also non-GMO, gluten free and gelatin-free.
These MegaFood magnesium gummies have a higher price point, but they contain 125 mg of magnesium (a combo of magnesium citrate and magnesium malate) per chew if you’re looking for a slightly higher serving in a single gummy.
These chews are sweetened with raw, organic cane sugar and are soy, dairy, gluten and pesticide-free.
Gummy It Up
With the role it plays in so many biochemical reactions in our body, magnesium could be considered one of the superheroes of the mineral world. And while you should try to get most of your daily intake from whole foods, a magnesium supplement could be a convenient way to round out your RDI.
As mentioned, be sure to consult with a healthcare professional before starting with any magnesium supplement, and be sure to choose a digestible form.
That being said, you may find that a magnesium gummy is a delicious way to boost your overall health.
You might also be interested in: What Is Chocolate Collagen? [And 6 Reasons To Try It]
Best Magnesium Gummies:
- Natural Vitality Calm Anti-Stress Gummies
- Natural Bioscience Magnesium Gummies
- Kal Magnesium Citrate Gummies
- Trace Magnesium Gummies
- MegaFood Magnesium Soft Chews