The best magnesium supplements for post

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Soothe aching muscles with our pick of the best magnesium supplements, body butters and bath salts

Magnesium is an essential mineral in any diet, but for runners it’s vital when it comes to post-training muscle recovery and in preventing muscle cramping.

This is because magnesium helps to regulate muscle and nerve function, blood sugar levels and blood pressure, with the body's requirements for magnesium going up the more active you are.

But before you even think about reaching for those magnesium supplements, it’s important to try to increase the amount of magnesium-rich foods in your diet. According to the NHS, the recommended daily intake for adults aged 19-64 is 300mg a day for men and 270mg a day for women. You should be able to get enough by eating a well balanced diet, particularly one that includes leafy greens, nuts, seeds and even dark chocolate (a good excuse, if you ask us).

One of the main signs that you might be low in magnesium is muscle cramping, says Renee McGregor, a leading sports dietitian. This is because magnesium plays an important role in muscle contraction. 'Particularly if you get cramps in the middle of the night – that does seem to be linked to low magnesium levels,' she adds.

Another sign of low magnesium levels, particularly in women who are perimenopausal or menopausal, is poor sleep, says McGregor. We all also lose magnesium through our sweat, so you might notice that your levels are lower in the warmer months compared with the colder ones.

If you suspect that you have a magnesium deficiency, it is important to consult a doctor who will be able to provide a proper diagnosis, including a blood test.

If you are looking for a magnesium supplement to add in alongside your diet, it's important to consider the form of magnesium in the product. There are several different types:

While we might naturally turn to a magnesium supplement in pill form, McGregor says that for recreational athletes, she would tend to recommend a spray or a skin-absorbed supplement (such as body butters, oils or flakes) first and foremost. This is because magnesium is well-absorbed through the skin. A post-run magnesium bath is a great way to help soothe both muscles and mind too.

If you're opting for a pill or a capsule, magnesium citrate, glycinate or malate tend to work best.

According to McGregor, it's usually better to take a magnesium supplement later in the day, particularly if you're using it to help with sleep. She also says to consider the other nutrients that you're taking it with – magnesium competes with calcium for uptake in the body, for example.

You also need to be careful not to take too much magnesium. McGregor recommends no more than 1g per day. The NHS warns that taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea, though there's not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.

Magnesium flakes are a highly concentrated form of magnesium, designed to be added to a bath or footbath. If you're not so good at swallowing tablets, they provide a gentle and effective method of supplementation - and the hot water can be soothing to tired muscles in itself. These flakes from BetterYou have been dermatologically tested and are Vegan Society approved. Simply add a couple of cups to a warm bath, then lie back and soak – your muscles will thank you.

These flakes are more soluble and smooth than your standard 'gritty' bath salts, which helps them dissolve quicker into a warm bath. Directions recommend using 100-250g, 1-3 times per week, or 500g-1kg once a week if you don't bathe as regularly. We've found a larger dose (500g+) works best on tried, aching muscles, and our tester reported feeling 'more relaxed' after a 20-minute soak. They're also vegan-friendly and the packing is recyclable.

A body butter is a great option if you're looking for a topical supplement that you can apply in the evening after a bath or shower, especially as your pores will be open, which helps magnesium absorption. As well as magnesium, this moisturiser contains a blend of shea butter, cocoa butter, coconut oil and vitamin E, to promote overall skin health.

It's quite a thick consistency, so use it sparingly as a little really does go a long way. Don't be alarmed if your skin feels slightly 'tingly' when you first put it on either. This is just the magnesium being rapidly absorbed through the skin, and the sensation quickly decreases as your body's magnesium levels increase.

We've tried a couple of different magnesium oil sprays, but this one is our favourite. It's the perfect travel size bottle for storing in your kit bag after a track or treadmill session, and the spray itself is a fine mist that absorbs well into the skin without leaving such a greasy residue (unlike other sprays we've tested). The dose of magnesium is also ideal - 200mg per 10 sprays. Each unit contains 600 sprays, so a bottle should last you a while.

When it comes to quality, Solgar is one of the best supplement brands out there. These capsules aren't the smallest, and nor are they coated, so you will need a big gulp of water to get them down. However, they do contain a well-absorbed form of magnesium. There's no artificial ingredients or fillers either, and we love that they come in a recyclable glass jar.

Pure Encapsulations is a trusted supplement company whose products are designed in collaboration with medical professionals and nutritional experts. Each of these coated capsules (which testers described as ‘easy to swallow and completely tasteless’) contain 120mg magnesium glycinate – a highly bioavailable form that’s easy on the stomach. A 90-unit count should last you 22-45 days, depending on how many you take (but remember not to overdo it).

Another quality oral form of magnesium, testers found these coated capsules easy to swallow with no lingering aftertaste. Each one contains a blend of magnesium citrate and malate - both highly bioavailable forms. It's also free from gluten, eggs, tree nuts, peanuts, dairy and soy, making it a good pick for those with allergies.

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