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The "Magic" Mineral: Top 10 Magnesium Supplements That Can Change Your Health
- Neil Furuno
- Aug 6
- 5 min read
TABLE OF CONTENTS:
Magnificient Magnesium
Side Note:
Identify the root cause of your body aches and pain with a CHIROPRACTIC SPINAL WELLNESS CHECK-UP!
Are you suffering from muscle cramps, brain fog, or fatigue? These could be signs of your body not getting enough magnesium. Maintaining healthy levels of magnesium is critical to the function of many of your body's systems.
There are various forms of magnesium, each type affecting your body differently. This article will explain the various forms of magnesium and the impact of each of them on your body. I will also provide you with some examples of magnesium rich foods that you can include in your diet.
Finally, I have listed ten magnesium supplements that you can use to address potential health issues, and are readily available in Singapore; helping you make an informed choice.
Magnificent Magnesium: The Mighty Mineral Your Body Craves
Let’s talk about a mineral that doesn’t get the red-carpet treatment it deserves: magnesium. While calcium and iron hog the spotlight, magnesium is working hard behind the scenes like the quiet intern who actually runs the company. From keeping your heart rhythm steady to calming your nerves after a long day of meetings (or toddlers), magnesium is essential to almost every system in your body.
Why Magnesium Matters
Magnesium is involved in over 300 biochemical reactions in the body. That is not a typo. It helps with:
Muscle function (including your heart)
Nerve transmission
Energy production
Blood sugar regulation
Bone development
DNA and RNA synthesis
Not getting enough magnesium? You might experience this as muscle cramps, fatigue, irregular heartbeat, anxiety, or even insomnia. It’s like your body is throwing a magnesium-deficiency tantrum.
How Much Magnesium Do We Need?
According to the Health Promotion Board of Singapore, the recommended daily allowance (RDA) for magnesium is:
Men: 350-400 mg
Women: 280-300 mg
Unfortunately, modern diets filled with processed foods often lack magnesium. Stress, caffeine, alcohol, and certain medications (like diuretics or proton pump inhibitors) also deplete magnesium levels. So yes, your double espresso and chaotic workday might be draining your magnesium stores.
Magnesium-Rich Foods
The good news? Magnesium is abundant in nature. You just need to know where to find it. Here are some magnesium-rich foods you can include in your meals:
Nuts and Seeds
Almonds
Cashews
Pumpkin seeds
Chia seeds
Sunflower seeds
Whole Grains
Brown rice
Quinoa
Oats
Whole wheat bread
Leafy Greens
Spinach
Kale
Swiss chard
Legumes
Black beans
Lentils
Chickpeas
Seafood
Mackerel
Salmon
Tuna
Fruits and Veggies
Avocados
Bananas
Figs
Dark chocolate (yes, rejoice!)
When Diet Isn’t Enough: Enter Supplements
Even with the best intentions, it’s not always possible to hit your magnesium target through diet alone. This is where supplements step in to help.
But not all magnesium supplements are created equal. Different types serve different purposes. Here’s a breakdown:
1. Magnesium Glycinate
Best for: Anxiety, insomnia, stress
Why: Glycine is a calming amino acid, making this form great for promoting relaxation without the laxative effect.
2. Magnesium Citrate
Best for: Constipation, muscle cramps
Why: Well-absorbed and has a mild laxative effect. Often used to get things "moving" in the digestive department.
3. Magnesium Malate
Best for: Chronic fatigue, fibromyalgia
Why: Malic acid is involved in energy production, making this form a good choice if you're dragging through the day.
4. Magnesium Threonate
Best for: Brain health, memory, cognition
Why: Can cross the blood-brain barrier and has been shown to enhance cognitive function.
5. Magnesium Taurate
Best for: Cardiovascular health and calming the nervous system
Why: Typically well tolerated and does not have a laxative effect.
6. Magnesium Oxide
Best for: Occasional heartburn or constipation
Why: Not very bioavailable, but inexpensive and effective for short-term digestive needs like constipation. This is the most inexpensive form of Magnesium, but not the best for most needs.
7. Magnesium Chloride
Best for: General supplementation, detox
Why: Decent absorption and may be used topically (think: magnesium oil).
8. Magnesium Sulfate (Epsom Salts)
Best for: Bath soaks, muscle relaxation
Why: Great transdermal option to soothe sore muscles, not for regular oral use.
How to Choose the Right Supplement
Ask yourself:
Are you tired all the time? Try magnesium malate.
Anxious, have trouble sleeping or experience muscle cramping? Go with magnesium glycinate.
Is your gut sluggish? Magnesium citrate may be your anti-constipation hero.
Want better focus and memory? Threonate is a brain booster.
Want to generally address multiple health factors? A multi-form Magnesium blend is the call.
NOTE:
For people suffering from musculoskeletal issues, Magnesium Glycinate is the one most commonly recommended. There are some products that provide a blend of various types of magnesium, allowing you to cover more bases.
When choosing a product, check for third-party testing, no artificial fillers, and clear labeling. Quality matters!
Top 10 Magnesium Supplement Brands Available in Singapore
Singaporeans are spoiled for choice when it comes to quality supplements. Here are 10 magnesium brands you can find in health stores or online shops like iHerb, Amazon, Lazada and Shopee:
Thorne Research Magnesium Bisglycinate (S$65.93 on iHerb)
Trusted brand known for its high-quality supplements used by elite level athletes
Practitioner-grade Magnesium supplement
Magtech Magnesium (S$50.33 on iHerb)
Combines three forms of Magnesium (Threonate, Glycinate & Taurate)
Supports muscular and nervous system relaxation and brain health
Life Extension Neuro-Mag (Magnesium L-Threonate) (S$48.82 on iHerb)
Premium brain support formula
Gentle on the stomach
Now Foods Magnesium Malate (S$24.80 on iHerb)
Supports energy metabolism
Excellent for fatigue
Solgar Magnesium Citrate (S$89.90 for 2 bottles on Amazon)
Trusted brand with high bioavailability
Doctor’s Best High Absorption Magnesium (Glycinate) (S$28.90 on iHerb)
Chelated for better absorption and gentle on the stomach
MagMind by Jarrow Formulas (Magnesium Threonate) (S$62.29 on iHerb)
Boosts memory and cognitive performance
Kirkman Magnesium Glycinate (S$72.73 on iHerb)
Hypoallergenic, good for sensitive systems
Swisse Ultiboost Magnesium + Sleep (S$32.90 on Lazada)
Combines magnesium citrate with valerian and hops for better sleep
Nature Made Magnesium Oxide Tablets (S$16.92 on iHerb)
Affordable
Good for addressing constipation, but the other forms of magnesium are much more bioavailable.
Final Thoughts: Magnesium Is a Must
Magnesium is more than just a supplement you take when you get leg cramps. It’s a powerhouse mineral that plays a starring role in everything from your mood to your metabolism.
Get your daily dose through whole foods whenever possible. But if your lifestyle, stress levels, or health conditions demand extra support, the right magnesium supplement can make a world of difference.
So go ahead, give magnesium the respect it deserves. Your body—and probably your sleep schedule—will thank you.
Disclaimer: Always consult a qualified healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.
Conclusions on Magnesium and Overall Health
Good health is a product of several lifestyle factors, such as good posture, regular exercise, good joint mobility, strong muscles, a balanced diet, and a consistent bedtime routine. Magnesium is one of many critical ingredients in maintaining a healthy body.
We hope this list helps you on your journey towards achieving optimal health!
Lastly, a SPINAL WELLNESS CHECK-UP is a good next step if you want to learn more about your spinal health and address any underlying issues that may be impacting your overall health.
To your health!
