Magnesium Complex 500 mg
Nature's Way
Magnesium Complex 500 mg
4.8
★ ★ ★ ★ ★
(7722 ratings)
Magnesium 500 mg
Score 80.0
A solid choice offering a high dose of well-absorbed magnesium citrate, suitable for broad health benefits at a reasonable price point. Popular among users for sleep and stress.
Quantity: 100 Capsule(s)Servings size: 2 Capsule(s) (50 servings)
Selected goals:
Other goals:
Stress Relief
Mood Support
Bone Health
Sleep Support
General Health
leaderboard Score 80.0
A solid choice offering a high dose of well-absorbed magnesium citrate, suitable for broad health benefits at a reasonable price point. Popular among users for sleep and stress.
insights Analysis
This product contains 500mg of Magnesium Citrate per serving, which is a well-regarded form for absorption and effectiveness compared to less bioavailable forms like magnesium oxide. It is widely recommended by nutritionists for general health, energy, and stress relief due to its role in numerous bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. Online reviews generally reflect positive experiences, with many users noting benefits for sleep, muscle cramps, and stress. The price per serving is quite competitive for a citrate form at this dosage, indicating good value.
- Contains highly bioavailable Magnesium Citrate, ensuring good absorption.
- Provides a substantial 500mg dose per serving, aiding in meeting daily requirements.
- Reasonable price per serving, offering good value for a quality magnesium form.
- High review count indicates widespread consumer satisfaction and popularity.
- Magnesium Citrate can have a laxative effect for some individuals, especially at higher doses.
- May not be the absolute best form for specific nuanced goals like muscle recovery (where malate might be preferred) or pure relaxation without any bowel effects (where bisglycinate excels).
$6.78($0.13 per serving)
 Pure Formulas | $ 6.78 | |
 iHerb | $ 6.81 | |
 Vitacost | $ 7.29 | |
 Amazon | $ 11.81 |
bolt Effectiveness for goals
The effectiveness of magnesium can vary by its specific form due to differences in bioavailability and targeted uses. For instance, magnesium L-threonate is researched for cognitive support due to its ability to cross the blood-brain barrier. Magnesium citrate is often chosen for digestive regularity, while magnesium glycinate is frequently used for relaxation benefits and high absorption.
Magnesium contributes to the regulation of neurotransmitters and hormones involved in the sleep cycle. Studies indicate that magnesium supplementation may help improve sleep quality, especially in older adults or those with restless leg syndrome. It is often sought for its calming properties that can support relaxation.
Magnesium plays a role in regulating neurotransmitters that promote relaxation and sleep. Some studies indicate that magnesium supplementation may improve sleep quality, especially in older adults or those with insomnia symptoms, by helping to calm the nervous system. More research is needed to fully understand its effects across different populations.
Magnesium contributes to the relaxation of blood vessels and may help regulate blood pressure. Some studies have shown a modest reduction in blood pressure, especially in individuals with hypertension or at risk for it, with magnesium supplementation. The effect can vary based on individual health status and existing conditions.
Magnesium plays a vital role in muscle contraction and relaxation. Some research suggests that magnesium supplementation may help reduce the frequency and intensity of muscle cramps, particularly in individuals experiencing magnesium deficiency. It is a commonly explored option for this purpose.
schedule Dosage, timing & forms
The recommended daily allowance (RDA) for magnesium varies by age and sex, generally ranging from 310-420 mg for adult men and 310-320 mg for adult women. These recommendations are for dietary intake from food and supplements combined. It is important to consult current health guidelines for specific age and life stages.
The Recommended Dietary Allowance (RDA) for adult men is 400-420 mg per day, and for adult women, it is 310-320 mg per day. These recommendations can vary slightly based on age and life stage. It's important to consult with a healthcare professional for personalized guidance.
Common forms include magnesium citrate, oxide, glycinate, and L-threonate. Magnesium citrate is often used for bowel regularity, while magnesium oxide has lower bioavailability but is a common, inexpensive form. Magnesium glycinate is typically well-absorbed and gentle on the stomach, and magnesium L-threonate is studied for its potential to cross the blood-brain barrier.
Excessive intake of magnesium from supplements, but not from food, can lead to side effects like diarrhea, nausea, and abdominal cramping. In very high doses, it can cause more serious issues such as low blood pressure, muscle weakness, and irregular heartbeat. The tolerable upper intake level for supplemental magnesium is 350 mg per day for adults.
For healthy adults, the Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg per day. This UL specifically applies to magnesium from supplements and medications, not from food or water. Exceeding this limit regularly may lead to adverse effects like diarrhea, nausea, and abdominal cramping.
health_and_safety Safety & interactions
Yes, magnesium supplements can interact with several types of medications. These include certain antibiotics (tetracyclines and quinolones), diuretics, proton pump inhibitors, and bisphosphonates. It's advisable to consult a healthcare professional about potential interactions when taking medications.
Common side effects often involve the digestive system, such as diarrhea, nausea, and abdominal cramping. These effects are typically mild and more likely with higher doses or certain forms like magnesium citrate. Starting with a lower dose and gradually increasing can help mitigate these symptoms.
Common side effects, especially with higher doses, can include diarrhea, nausea, and abdominal cramping. These effects are often dose-dependent and may be mitigated by reducing the amount taken. Different forms of magnesium can also influence gastrointestinal tolerance.
While rare from food sources alone, excessive intake from supplements can lead to hypermagnesemia, particularly in individuals with impaired kidney function. Symptoms may include low blood pressure, lethargy, muscle weakness, and an irregular heartbeat. In severe cases, it can be life-threatening.
Individuals with impaired kidney function should exercise caution and consult a healthcare professional before taking magnesium supplements. Kidneys are responsible for excreting excess magnesium, and compromised function can lead to an accumulation of magnesium in the body. This accumulation can result in hypermagnesemia, which is potentially dangerous.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Total Carbohydrates | 1 Gram(s) |
Magnesium | 500 mg |
Categories
Magnesium 80.0
This product stands out in the magnesium category due to its use of magnesium citrate, a well-absorbed and effective form, coupled with a substantial dosage and competitive pricing. It serves as a strong all-around magnesium supplement for most needs.
Goals
General Health 85.0
Magnesium Citrate is a well-absorbed form crucial for over 300 biochemical reactions in the body, making this a highly effective supplement for overall wellness and addressing common deficiencies.
Stress Relief 85.0
Magnesium plays a key role in regulating neurotransmitters, which can have a calming effect on the nervous system. Magnesium Citrate is known to support relaxation and can significantly aid in stress reduction.
Sleep Support 85.0
Magnesium's role in promoting muscle relaxation and calming the nervous system makes citrate a very effective form for improving sleep quality and reducing insomnia, as frequently noted in online reviews.
Recommended Alternatives
95 Value 
Magnesium Caps 500 mg
Life Extension
4.8
★★★★★
(71620 ratings)
This alternative offers superior bioavailability and gentleness (TRAACS Magnesium Lysyl Glycinate Chelate) at a lower price per serving ($9 vs $13), making it an exceptional value for a high-quality magnesium supplement.
88 Value 
Magnesium & Calcium
NOW
4.8
★★★★★
(16706 ratings)
Though slightly higher in price per serving ($24), this NOW product provides a substantial 800mg of magnesium from Aquamin TG (seaweed-derived minerals) along with calcium, offering a comprehensive and well-absorbed mineral combination for overall health at a good effective dose.
89 Value 
Chelated Magnesium 133 mg
Swanson
4.8
★★★★★
(5354 ratings)
This Swanson product provides a highly bioavailable TRAACS Magnesium Bisglycinate Chelate form at an incredibly low price per serving ($6). While the individual dose is lower (133mg), its superior absorption means more effective magnesium per dollar, allowing for flexible dosing.
95 Performance
Magnesium Caps 500 mg
Life Extension
4.8
★★★★★
(71620 ratings)
This alternative is considered better due to its use of TRAACS Magnesium Lysyl Glycinate Chelate, a highly bioavailable and gentle form of magnesium, which minimizes gastrointestinal side effects and maximizes systemic absorption for all listed goals.
85 Performance 
Target-Mins Magnesium Potassium Aspartate With Other Target-Mins Chelates
Country Life
4.7
★★★★★
(4315 ratings)
While slightly more expensive per serving, this product combines magnesium citrate with potassium aspartate and other chelates, offering a broader spectrum of electrolyte and mineral support, which can enhance its effectiveness for energy and muscle function.
90 Performance 
Cal/Mag/Vit D3 with Vitamin K2
NaturesPlus
4.6
★★★★★
(2209 ratings)
This NaturesPlus product offers a higher dose of magnesium in a good amino acid chelate form (600mg), and crucially, includes synergistic vitamins D3 and K2, making it a more comprehensive and potent solution for bone and cardiovascular health.
60 Budget 
Triple Magnesium Complex 400 mg
Swanson
4.8
★★★★★
(15589 ratings)
This alternative offers magnesium at a significantly lower price per serving ($7 vs $13) but primarily utilizes magnesium oxide, which has much lower bioavailability, making it a trade-off in quality for cost.
95 Budget
Magnesium Caps 500 mg
Life Extension
4.8
★★★★★
(71620 ratings)
This product is not only cheaper per serving ($9 vs $13) but also offers a superior TRAACS Magnesium Lysyl Glycinate Chelate form, known for excellent absorption and gentleness on the stomach, providing better value.
50 Budget 
Magnesium 500 mg
Nature's Bounty
4.7
★★★★★
(95059 ratings)
Significantly cheaper at $4 per serving, this Nature's Bounty product contains magnesium oxide. While offering 500mg, its low absorption rate means a much smaller amount of magnesium is actually utilized by the body compared to citrate.
95 Value
Magnesium Caps 500 mg
Life Extension
4.8
★★★★★
(71620 ratings)
This alternative offers superior bioavailability and gentleness (TRAACS Magnesium Lysyl Glycinate Chelate) at a lower price per serving ($9 vs $13), making it an exceptional value for a high-quality magnesium supplement.
88 Value
Magnesium & Calcium
NOW
4.8
★★★★★
(16706 ratings)
Though slightly higher in price per serving ($24), this NOW product provides a substantial 800mg of magnesium from Aquamin TG (seaweed-derived minerals) along with calcium, offering a comprehensive and well-absorbed mineral combination for overall health at a good effective dose.
89 Value
Chelated Magnesium 133 mg
Swanson
4.8
★★★★★
(5354 ratings)
This Swanson product provides a highly bioavailable TRAACS Magnesium Bisglycinate Chelate form at an incredibly low price per serving ($6). While the individual dose is lower (133mg), its superior absorption means more effective magnesium per dollar, allowing for flexible dosing.
95 Performance
Magnesium Caps 500 mg
Life Extension
4.8
★★★★★
(71620 ratings)
This alternative is considered better due to its use of TRAACS Magnesium Lysyl Glycinate Chelate, a highly bioavailable and gentle form of magnesium, which minimizes gastrointestinal side effects and maximizes systemic absorption for all listed goals.
85 Performance
Target-Mins Magnesium Potassium Aspartate With Other Target-Mins Chelates
Country Life
4.7
★★★★★
(4315 ratings)
While slightly more expensive per serving, this product combines magnesium citrate with potassium aspartate and other chelates, offering a broader spectrum of electrolyte and mineral support, which can enhance its effectiveness for energy and muscle function.
90 Performance
Cal/Mag/Vit D3 with Vitamin K2
NaturesPlus
4.6
★★★★★
(2209 ratings)
This NaturesPlus product offers a higher dose of magnesium in a good amino acid chelate form (600mg), and crucially, includes synergistic vitamins D3 and K2, making it a more comprehensive and potent solution for bone and cardiovascular health.