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6 Best magnesium supplements
This content should not be considered medical advice. The information provided is not meant to diagnose or treat any health conditions. Consult with your doctor before beginning a new exercise routine or taking any new supplements.
Magnesium is an unsung hero among minerals. It's often overshadowed by more well-known minerals like calcium and iron. So, what is magnesium good for? According to Amber Dixon, a dietitian and CEO of Elderly Guides, "Magnesium plays several crucial roles in the body, functioning as a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions.
These include protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation." Surprisingly, studies show that around 60% of adults don't consume enough magnesium in their diets, leading to subclinical magnesium deficiency. So, finding the best magnesium supplements can significantly enhance your overall health and wellness.
Emily Norman, a registered dietitian with Pay it Forward Fertility, says, "Magnesium supplements can benefit users by supporting muscle function, nerve health, energy production and bone density. Additionally, magnesium may contribute to heart health, relaxation, stress reduction, improved sleep and even migraine prevention."
But Norman stresses, "It's important to note that while magnesium supplements can be beneficial for many people, individuals should consult with a healthcare professional before starting any supplementation to determine appropriate dosages and ensure it aligns with their specific health needs."
How we chose the best magnesium supplements
In selecting the best magnesium supplements, our criteria were anchored on third-party testing, the type of magnesium, and the form of supplementation.
- Third-party testing: Third-party testing is crucial as it provides an unbiased analysis of the product, ensuring its safety, potency and absence of harmful contaminants.
- Ingredients: We focused on magnesium glycinate (bisglycinate) and magnesium citrate because they are the most bioavailable forms of magnesium. They are best absorbed by the body, so you can get all the magnesium benefits.
- Supplement form: Understanding that individual preferences for supplement forms may vary, we sought a range of options to suit different needs. Our list includes supplements available as capsules, tablets, powders, liquids and even gummies.
Top magnesium supplements
- Best all-around magnesium supplement: NOW magnesium glycinate
- Best with magnesium citrate: Pure Encapsulations magnesium citrate
- Best with magnesium glycinate: Klaire Labs magnesium glycinate complex
- Best powder magnesium supplement: Thorne magnesium bisglycinate powder
- Best liquid magnesium supplement: Trace Minerals liquid magnesium
- Best magnesium gummies: Nature Made magnesium glycinate gummies
Best all-around magnesium supplement: NOW magnesium glycinate
About NOW magnesium glycinate
NOW magnesium glycinate tablets are our pick for the best all-around magnesium supplement. It delivers magnesium in a convenient tablet that is easy for the body to absorb and utilize. Magnesium glycinate combines magnesium with the amino acid glycine, which enhances intestinal absorption.
You can take one to three tablets per day, depending on your needs. It's also vegan and vegetarian-friendly. It offers all these benefits without putting a strain on your wallet, proving that superior quality doesn't always have to come with a hefty price tag.
Why we like it
- Magnesium glycinate is the best absorbed type of magnesium without GI side effects
- Affordable
- Convenient tablet
What to consider
The tablet could be difficult for some to swallow
Best with magnesium citrate: Pure Encapsulations magnesium citrate
About Pure Encapsulations magnesium citrate
Pure Encapsulations magnesium citrate capsules are a top choice for high bioavailability at an affordable cost. These capsules are the best value on the list for the amount of magnesium for the price. And the capsules are vegetarian-friendly. Magnesium citrate has a natural laxative effect, which can soften the stool and provide relief from constipation. On the other hand, magnesium citrate is not the best choice if you already struggle with loose stools.
Why we like it
- Best value on the list
- Helps relieve irregularity
- Convenient capsule
What to consider
- The capsule could be difficult for some to swallow
- Not the best choice for people with loose stools
Best with magnesium glycinate: Klaire Labs magnesium glycinate complex
- Magnesium glycinate and magnesium oxide
- Capsule form
- 100 milligrams of magnesium per capsule
About Klaire Labs magnesium glycinate complex
Klaire Labs magnesium glycinate complex is a vegan-friendly supplement that marries efficacy and affordability. This supplement features a blend of chelated magnesium glycinate and magnesium oxide. Each capsule delivers 100 milligrams of magnesium, making it easy to tailor intake to individual health needs. And this product is free from artificial ingredients and preservatives.
Why we like it
- Magnesium glycinate is the best absorbed type of magnesium without GI side effects
- Affordable
- Convenient capsule
What to consider
The capsule could be difficult for some to swallow
Best powder magnesium supplement: Thorne magnesium bisglycinate powder
- Magnesium glycinate (also known as bisglycinate)
- Powder form
- 200 milligrams of magnesium per scoop (3.11 grams)
About Thorne magnesium bisglycinate powder
Thorne magnesium bisglycinate powder is a perfect choice if you don't like to swallow pills. Simply mix a scoop of powder with at least eight ounces of water or other liquid. The magnesium glycinate, also known as bisglycinate, is easily absorbed by the body without causing gastrointestinal side effects. The powder is slightly sweetened with monk fruit, adding a pleasant taste but also some added sugar. It is NSF Sport certified, making it a trusted choice among athletes.
Why we like it
- Magnesium glycinate is the best absorbed type of magnesium without GI side effects
- Great choice for people who don't like swallowing pills
- Easy to adjust daily dosage of magnesium
What to consider
- Not as convenient as a tablet or capsule
- Some added sugar
Best liquid magnesium supplement: Trace Minerals liquid magnesium
About Trace Minerals liquid magnesium
Trace Minerals liquid magnesium is an excellent choice for those who struggle with swallowing pills. This liquid supplement combines magnesium citrate and magnesium chloride, two forms of magnesium that are easily absorbed. Magnesium citrate is also known for its ability to alleviate constipation. Its unique tangerine flavor also makes it a tasty supplement option. Keep in mind that the liquid contains three grams of added sugar per tablespoon. You can take the liquid straight from the tablespoon or mixed with water or another liquid.
Why we like it
- Great choice for people who don't like swallowing pills
- Easy to adjust daily dosage of magnesium
- Helps relieve irregularity
What to consider
- Not the best choice for people with loose stools
- Three grams of added sugar
Best magnesium gummies: Nature Made magnesium glycinate gummies
About Nature Made magnesium glycinate gummies
Nature Made magnesium glycinate gummies are infused with a mixed berry flavor, but they also contain two grams of added sugar per gummy. Each gummy provides 50 milligrams of magnesium, which is less compared to other supplement forms. You will need to consume more gummies to reach the same magnesium levels. Despite this, they offer a convenient alternative for those who dislike swallowing pills, powders or liquids.
Why we like it
- Magnesium glycinate is the best absorbed type of magnesium without GI side effects
- Convenient gummies
- Easy to adjust daily dosage of magnesium
What to consider
- Less magnesium compared to other supplement forms
- Two grams of added sugar per gummy
How to choose a magnesium supplement
Several factors come into play when choosing a magnesium supplement, including the type of magnesium, the form of the supplement, budget and added ingredients. It's important to consider the following aspects to ensure that you select the most suitable product for you:
- Type of magnesium: Different supplements use different types of magnesium, such as magnesium citrate and magnesium glycinate. Both of these types are well-absorbed. Magnesium citrate provides a laxative effect, while magnesium glycinate has few digestive effects.
- Form of supplement: Magnesium supplements come in various forms like capsules, powders, liquids and gummies. Your preference here might depend on ease of consumption and convenience.
- Additional ingredients: Some magnesium supplements may include added ingredients, such as sweeteners or flavors. You may have a preference for the type of sweetener and flavoring or for no sweetener and flavor at all.
Methodology
To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top supplements on the market. Then, we used product descriptions, reviews and user ratings to find the best magnesium supplements for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.
FAQ
Is it better to take magnesium citrate or magnesium glycinate?
The choice between magnesium citrate and magnesium glycinate largely depends on your individual needs and the desired effects. Both are bioavailable and easily absorbed by your body. Magnesium glycinate is less likely to cause digestive issues. Magnesium citrate has a mild laxative effect, which is good if you need a little help with constipation.
What are the signs of low magnesium levels?
Signs of low magnesium levels can be subtle and may include muscle cramps, fatigue, weakness and irritability. More severe deficiency can lead to abnormal heart rhythms, agitation and depression. It's important to consult with a healthcare professional if you suspect a magnesium deficiency. They can provide a correct diagnosis, prescribe an appropriate dosage and monitor potential interactions with other medications you may be taking.
Is 500 mg of magnesium too much?
The recommended dietary allowance (RDA) for magnesium for adults is between 310 to 420 mg, depending on age and gender. Eating too much magnesium usually doesn't pose a problem for healthy individuals because your kidneys eliminate excess amounts in the urine. However, the tolerable upper intake level (UL) for magnesium supplements (not including what you get from food) in adults is 350 mg per day. So it’s best to supplement your diet with a maximum of 350 mg of magnesium per day.
References
Costello R, Rosanoff A, Nielsen F, West C. Perspective: Call for Re-evaluation of the Tolerable Upper Intake Level for Magnesium Supplementation in Adults. Adv Nutr. 2023 Sep;14(5):973-982. doi: 10.1016/j.advnut.2023.06.008. Epub 2023 Jul 22. PMID: 37487817; PMCID: PMC10509448. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10509448/
Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/
Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi: 10.1155/2017/4179326. Epub 2017 Sep 28. PMID: 29093983; PMCID: PMC5637834. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
