Magnesium is an essential mineral that is required for many of the body’s processes. It is necessary for enzyme activity and is involved in regulating your immune system, nerves and muscles, blood glucose levels, blood pressure and protein synthesis.
It also plays a significant role in energy production, DNA synthesis and the transportation of calcium and potassium across cells. This helps to keep your heart rhythm, nerve conduction and muscle activity functioning properly.
Many people suffer from magnesium deficiency without realising it. This is particularly true for people who consume a lot of alcohol, eat a poor diet, or suffer from gastrointestinal diseases such as colitis or Crohn’s disease, as the absorption of magnesium in the small intestine is limited.
Signs of deficiency include stress, muscle cramps, migraines, fatigue, loss of appetite, nausea, abnormal heartbeat and osteoporosis. If you are experiencing any of these symptoms, consult your doctor, who may recommend taking a magnesium supplement. The recommended dose may vary from 200 – 400 mg a day, depending on the circumstances.
There are many potential benefits of magnesium supplements. They may help to reduce fatigue, insomnia and muscle aches, improve your energy and cardiovascular health, and prevent some chronic diseases. By increasing the absorption of calcium, they can also support healthy bones and prevent calcium deficiency.
In this article, we’ll explore the natural sources of magnesium, types of magnesium compounds, and the best magnesium powder Australia has for those seeking to increase their magnesium levels.
Types of Magnesium
Magnesium is found in many plant and animal foods. These include whole grains, green leafy vegetables, nuts, beans and fortified breakfast cereals. It is also present in some medications, including antacids. If possible, it is always preferable to get essential vitamins and minerals from eating a balanced diet, as this is how they are best absorbed.
If you do need a magnesium supplement, these are usually found in compounds, where the mineral is combined with an acid, amino acid chelate or salt, to keep it stable. Some common magnesium compounds include:
Magnesium Aspartate – Although this type of magnesium is found in supplements, aspartate is a cheap filler and can cause excitotoxicity in high doses, so it’s not the best option.
Magnesium Carbonate – Magnesium Carbonate functions as an antacid and is a good choice for those who suffer from gastrointestinal issues.
Magnesium Chelate – This type of magnesium has been bound to an amino acid, to improve absorption.
Magnesium Citrate – Highly bioavailable, this is one of the cheapest, most easily absorbed and popular forms of magnesium.
Magnesium Chloride – This compound is often found in magnesium mineral supplements and used to treat deficiency, heartburn and constipation.
Magnesium Glycinate – A mild, highly absorbable form of magnesium that can be used long-term. It may have calming properties and, unlike others, does not generally produce a laxative effect.
Magnesium Hydroxide – This magnesium compound is often used as a laxative to treat constipation.
Magnesium Oxide – A less-easily absorbed form that is commonly found in medications to treat migraines, constipation and indigestion.
Magnesium Sulfate – Found in Epsom salt and absorbed through the skin, this can be some of the best magnesium powder for sleep, as well as easing aches and pains.
Supplements come in many forms, including powder, capsules, spray, bath salts and even gel roll-ons. They often contain other vitamins and minerals, to support your overall health. Read on for our pick of the best magnesium powder, Australia – all available at Fit Nutrition.
Zen by White Wolf
Type: Magnesium Citrate
Dose: 1 scoop of 7g per day
Best for: Stress, insomnia, vegans
We think Zen by White Wolf has to be some of the best magnesium powder on the market. It contains a blend of ingredients designed to reduce the production of the stress hormone cortisol, which in turn can improve your sleep, energy levels and mood.
Among the ingredients is 300mg of magnesium per serve, in the popular compound of Magnesium Citrate. The formula also contains Ashwagandha, which may reduce stress and anxiety symptoms, and Maca root which some studies have shown can improve mood, energy, performance and libido.
Cordyceps can help improve ATP production and reduce inflammation, and Rhodiola Rosea can increase your resistance to stress. All of these can help to reduce fatigue and insomnia, and help you to feel more ‘zen’. The supplement is vegan-friendly, keto and gluten free, and is available in 4 delicious flavours.
Magnesium RX by Evolve
Type: Magnesium Carbonate
Dose: 1 scoop of 5.1g
Best for: Recovery, anxiety, indigestion
Next on our list of the best magnesium powder in Australia is Magnesium RX, which might be a better option if you want a dedicated magnesium supplement. It contains 300mg of Magnesium Carbonate to support the body’s metabolic processes, and help with recovery times, cramping and anxiety.
Magnesium Carbonate is a good choice for those who suffer from indigestion or constipation, as it has antacid properties. Although it’s called Magnesium RX, this isn’t the only ingredient. The formula also contains vitamins A, B6, B12, C and D3, as well as zinc, folate, copper and potassium, to give your body a boost of essential vitamins and minerals.
Choose from Orange Sherbet or Raspberry Soda flavour, and add 1 scoop to water or a smoothie, to fill the gaps in your diet and meet your daily magnesium requirements.
Adrenal Switch by Switch Nutrition
Type: Magnesium Citrate
Dose: 1 serve of 6g mixed with liquid, taken 30 minutes before a workout
Best for: Recovery, muscle cramps, constipation
The comprehensive magnesium amino acid blend of Adrenal Switch has many potential health benefits. It can help to reduce stress, prevent adrenal overstimulation and improve your sleep and recovery post-workout.
The magnesium compound here is Magnesium Citrate, which is known to have an osmotic laxative effect, so can help with constipation. The formula also contains Ashwagandha, as well as the amino acids L-Leucine and L-Glycine. L-Leucine is involved in several cellular processes, including protein synthesis and tissue regeneration, whilst L-Glycine can have an anti-inflammatory effect.
All of these ingredients make this some of the best magnesium powder to buy to aid muscle recovery overnight. It’s available in an impressive 8 flavour options, all of which are sweetened with stevia and contain no artificial colours or preservatives.
Magnesium Advanced by Fusion Health
Type: Magnesium Glycinate
Dose: 1 scoop of 5g per day, mixed in water, a smoothie or a sports drink
Best for: Insomnia, anxiety, price
Magnesium Advanced by Fusion Health contains a range of B vitamins, minerals and amino acids, all designed to restore your electrolyte balance, and support your muscular system and normal cellular energy production. This can help with your performance, recovery and sleep.
Magnesium Glycinate is an organic, highly bioavailable form of magnesium. It is mild and easily absorbed into the body, which makes it a good option to take long-term. The compound is bound to glycine, which has been shown in animal studies to have a calming effect on the brain (although there are no equivalent human studies yet).
For these reasons, this could be a great choice for those suffering from insomnia, anxiety or prolonged fatigue. This is also one of the more affordable options on the market and might be the best magnesium powder supplement for those on a budget. The formula is dairy and caffeine-free, and low sugar, as it uses fruit to obtain its naturally sweet taste.
What is the best magnesium powder to take?
We think Zen by White Wolf is the best magnesium powder supplement Australia has to offer. It has a precise blend of ingredients designed to improve your energy levels, sleep, mood and recovery times.
What is the best magnesium powder brand?
Fusion Health has to be one of the best magnesium powder brands on the market. This company creates supplements that are certified organic, 100% plant-based and environmentally aware.
Can magnesium powder help with insomnia?
Yes, getting enough magnesium can help with insomnia and improve your sleep quality. We think some of the best magnesium powder for sleep is Magnesium Advanced by Fusion Health, as it may have a calming effect and can be taken long-term.
How do I take magnesium powder?
The usual way to take powdered magnesium products is dissolved in liquid, such as water or a smoothie. To avoid possible side effects such as nausea and diarrhea, aim to limit your magnesium intake to a maximum of 350mg per day unless otherwise advised by a healthcare professional. You should always consult your doctor before taking dietary supplements.