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Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.
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Healthline&#;s dietitians evaluated the best magnesium supplements based on the following criteria:
The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.
Magnesium citrate and magnesium glycinate serve different purposes.
Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn&#;t a clear best magnesium for women.
Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.
There is no specific type of magnesium supplement that is universally considered the best for weight loss.
While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it&#;s not a standalone solution for weight loss.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium on a daily basis.
Supplements may be a good option for people who don&#;t meet their needs through diet alone, or for those with specific health concerns, such as anxiety, occasional constipation, migraines, and trouble sleeping.
Because the FDA doesn&#;t regulate supplements the same way that it regulates medications, it&#;s important to choose reputable brands that have undergone quality testing. To make your decision simpler, you can select a product from the list above.
If you&#;re unsure how much to take or which type is most appropriate for your needs, you can speak with a healthcare professional for a specific recommendation.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
The magnesium supplements in this list are in well-absorbed forms , are third-party tested (or tested in-house with transparent results), and many come recommended by the experts we spoke with. In addition, an expert from our Medical Expert Board also reviewed the information surrounding our recommendations for accuracy.
There are more than ten types of supplemental magnesium available, and different varieties are better depending on the condition you have or outcome you're hoping for. Some of the common options in supplements include magnesium bisglycinate, magnesium oxide, and magnesium taurate.
Magnesium is one of the most important minerals in the body, as it is involved in hundreds of different processes, including muscle and nerve function, bone health, blood sugar, and blood pressure regulation. Some studies have found about half of American adults don't get the recommended amount of magnesium in their diet. We have a full list below of people who might be good candidates for a magnesium supplement, but older adults might also find a supplement helpful. Here is a quick run-through of some conditions that might suggest the use of a magnesium supplement, though you should always speak with a healthcare provider before starting a supplement:
The price is quite high , but may be cost-effective if it helps cut down on other supplements taken during pregnancy. We also like FullWell does third-party testing, and the results are easy to access. However, the amount of capsules recommended may be overwhelming for some&#;eight capsules per day.
This prenatal is recommended by Lauren Manaker, MS, RDN, CLEC, a dietitian specializing in fertility, pregnancy, and postnatal nutrition. This supplement provides 75% of your daily magnesium needs during pregnancy. This may be an appropriate amount for someone who has low magnesium stores and low dietary intake, but may not be the right fit for someone who already gets enough magnesium. Manaker suggests if pregnant people are magnesium deficient, they could experience leg cramps.
FullWell Prenata l might be a good option for someone who needs a prenatal multivitamin and specifically wants one higher in pregnancy-specific nutrients , including calcium, magnesium, and choline. The form of magnesium used in this product is magnesium glycinate, a gentle, well-absorbed form.
If you are already getting enough magnesium, this supplement may not help with sleep. However, if you&#;ve tried other sleep supplements without success, taking magnesium for sleep could help .
There is very little else added to the supplement&#;it has no other active ingredients&#;reducing the risk of taking something that could potentially interfere with sleep. Pure Encapsulations does third-party testing and keeps formulations free from unnecessary additives and common food allergens, and it is vegan.
Magnesium is involved in many aspects of body functions that could be related to getting a good night of sleep. For example, magnesium has a role in muscle relaxation, nerve function, and may have a role with managing stress and anxiety . Pure Encapsulations Magnesium Glycinate has 120 mg of magnesium glycinate&#;29% Daily Value&#;per capsule. This form of magnesium is well absorbed. We like the form of magnesium glycinate for better sleep because the glycine component may also have a role in improving your sleep.
One thing to note is one capsule provides 24% Daily Value of magnesium and only 8% Daily Value for calcium . Magnesium and calcium can be a supplement mix to avoid , but it&#;s only a concern when a higher strength calcium supplement is taken at the same time as a magnesium supplement. Since the calcium amount is low in this supplement, it won&#;t have a major impact on magnesium absorption. However, if you take any additional calcium supplements, you will want to take it at a different time than this (or another) magnesium supplement for optimal absorption of both nutrients.
Some research has shown having enough magnesium can enhance muscle strength and muscle contraction, and an athlete&#;s need for magnesium can increase as activity levels increase. Magnesium supplements may have the most benefit with exercise for those who are magnesium deficient &#;most notably alcoholics and the elderly. A magnesium supplement may also be helpful for those who are very active and struggle to eat enough and a variety of food throughout the day.
Magnesium malate is a combination of magnesium and malic acid, and each of these capsules delivers a 100 mg dose of magnesium malate, along with 100 mg of calcium malate. These capsules are third-party tested and offer a form of magnesium that is well absorbed.
Both calcium and magnesium play a role in energy metabolism, muscle contraction, and bone health. For people who are active and do not get a lot of magnesium-rich foods in the diet, Thorne Calcium-Magnesium Malate may be a good choice for a muscle-supporting magnesium supplement.
The 9 Best High-Fiber Cereals That Can Help Keep You Regular, According to a Dietitian
The mixture of herbs might interact with certain medications. Also, for student and competitive athletes, it&#;s important to note that bitter orange use is not allowed by the National Collegiate Athletic Association (NCAA), as large doses can be used as a stimulant.
This third-party tested formulation has three herbs added : ginger, anise, and bitter orange. Each of these herbs has some research to support digestive health benefits, such as improved stomach emptying or decreased IBS symptoms. Bitter orange is used in traditional Chinese medicine for indigestion, nausea, and constipation.
The magnesium form used in this supplement is magnesium citrate, which can help draw water into the intestines and has a higher absorption than some other forms of magnesium. This supplement can help with relief of occasional constipation, but could also cause diarrhea for some, especially in higher doses. It&#;s also not recommended to take a magnesium supplement for long-term constipation relief, especially for older adults. A healthcare professional can give further guidance for long-term constipation relief .
Hilma Gentle Bowel Movement provides 41% Daily Value of magnesium per two-capsule serving. Each serving can be split into one capsule two times per day for a smaller dose taken at one time. This can provide more dosage flexibility to see if you can find occasional constipation relief with a smaller dose.
These gummies have a small amount of an added fiber &#;inulin&#;which can cause digestive side effects for some people, especially those with irritable bowel syndrome (IBS) . Also, they're sweetened with a small quantity of cane sugar, so each gummy will provide 1.5 grams of sugar.
Magnesium citrate is a form that can pull water into the digestive system, which could cause loose stools or diarrhea. This form of magnesium may help with occasional constipation relief , but you should consult a healthcare professional before taking this for this purpose. The gummies do not contain gelatin and are vegan, and the coloring comes from curcumin and paprika instead of artificial colors.
Each gummy has 84 mg of magnesium citrate, which is 20% of the recommended Daily Value for magnesium.
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Trace Minerals Magnesium Gummies have a smaller dosage of the mineral than some supplements, but we like that this makes it easier to adjust dosage to exactly what you need. However, it means some people may need multiple gummies to meet their daily needs. The tangerine gummies are sweetened with cane sugar and tapioca syrup, so they taste good . All of the Trace Minerals products are third-party tested, including these gummies.
This product is vegan, but it is not recommended for people with almond or coconut allergies. Also, you're supposed to refrigerate it after opening, which makes it a tricky product to travel with.
This magnesium comes in a liposomal form, meaning the magnesium bisglycinate is wrapped in layers that can dissolve in both water and fats. In theory, this can help with absorption of certain nutrients, but more research needs to be done on liposomal magnesium, specifically. There are no sweeteners added to the product at all &#;including non-nutritive sweeteners. There is organic vanilla flavoring added.
Mary Ruth&#;s Magnesium Calm Liposomal is a liquid form of magnesium bisglycinate , which is easy to take because you don't need to mix it with anything else. However, it can also easily be mixed into things like smoothies or yogurt. Mary Ruth&#;s uses third-party testing for all products and makes the results of this testing easily available.
It is sugar-free, which some may appreciate, but it is sweetened with stevia&#;some people don't love the flavor. Also take note of the laxative effect, which might or might not be what you're looking for.
We appreciate this powder has strong third-party testing, as it is NSF Certified , meaning it is tested for ingredient accuracy and lack of contaminants. This powder is certified gluten-free and vegan.
This product has an added probiotic , which may be helpful or neutral for some people. However, some may not benefit from the added probiotic . While both the carbonate and chelated forms of magnesium can boost your magnesium level, note that magnesium carbonate may have a laxative effect .
For people who can&#;t or don't like to use pills and capsules, we recommend Garden of Life Whole Food Magnesium Powder as a drinkable way to get the mineral. Each teaspoon serving provides 350 mg of a blend of magnesium carbonate and chelate&#;85% Daily Value for magnesium. The magnesium carbonate form of magnesium may act as an antacid as well, potentially helping those with acid reflux.
While this supplement is free of common food allergens, NOW Foods notes it is produced in a facility that processes other ingredients with these allergens.
This option has 100 mg of magnesium bisglycinate per tablet which is 24% of the recommended Daily Value. The recommended serving size is two tablets taken one to two times per day with food.
We like that NOW Foods has robust in-house laboratories to do quality and safety testing throughout the manufacturing process. They are transparent about testing and results, and it&#;s easy to find information about each product and obtain test results on their website.
Magnesium glycinate, the type of magnesium in NOW Foods Magnesium Glycinate, is a form of magnesium that is gentler on the digestive system and more absorbable than some other forms. It&#;s also a form that is commonly used in research with magnesium supplements. This makes it a good choice if you need to increase magnesium levels but do not want any of the laxative effects that some other magnesium forms can create.
Because the dose of each tablet is low, you might need to take several throughout the day. However, these tablets can be taken with or without food, which can make it more convenient to spread it out if you need to.
Each tablet provides 50 milligrams (mg) of magnesium, which is 12% of the recommended Daily Value. While this is less than other magnesium supplements, we like that this makes it easy to adjust the dosage for your needs. Additionally, we like that there aren&#;t any other nutrients included in this formulation aside from the magnesium and 50 mg of spinach per tablet.
MegaFood Magnesium is third-party tested for ingredient purity and contaminants, and MegaFood&#;s internal quality management is NSF certified . All MegaFood products are free of common allergens (milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame).
MegaFood Magnesium tablets use the magnesium bisglycinate form of magnesium, which has been shown to absorb well in the digestive tract. The amino acid glycine is paired with magnesium which helps improve absorption, and the glycine may also help give sleep benefits .
Should I Take a Magnesium Supplement?
While it is possible to meet magnesium needs from food, some people may benefit from a magnesium supplement. &#;In my practice, I find that most people tend to be low in magnesium but rarely deficient,&#; says Robin Foroutan, MS, RDN, integrative and functional dietitian. &#;A nutrient insufficiency means that you have enough of that nutrient to not have an overt deficiency, but not enough for your body to do all the things it needs with that nutrient.&#; In either case of a magnesium deficiency or insufficiency, a magnesium supplement can be beneficial.
Another concern with magnesium in the diet is some research suggests the amount of magnesium found in food may be decreasing due to soil changes. Magnesium is also lost during certain aspects of food processing. The following groups may especially benefit from magnesium supplementation.
While our bodies tightly regulate magnesium levels, and typically remove excess in urine, not everyone may benefit from a magnesium supplement.
Our Supplement Research Process
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Experts we spoke to for best magnesium supplements include:
Different Types of Magnesium Supplements
Magnesium comes in many forms, all of which will help to increase the body&#;s overall stored magnesium levels. Each form is a combination of the mineral magnesium and another substance, like citric acid (magnesium citrate), oxygen (magnesium oxide), or malic acid (magnesium malate), to name just a few.
Most magnesium is absorbed into the body through the intestines. While all forms will increase magnesium in the body, what the magnesium is paired with affects both how well it&#;s absorbed and where it can go after absorption. This is why the various forms of magnesium you see in supplements may have different effects on the body.
Forms that are not absorbed as well leave more magnesium in the intestines to pull in water, which is why some forms cause loose stools or diarrhea. Magnesium glycinate tends to be well absorbed, with few digestive side effects. Magnesium oxide isn&#;t well absorbed and is often used to relieve temporary constipation. Magnesium threonate may be more effective at increasing magnesium levels in the brain. Magnesium taurate is being studied in relation to the heart.
Ingredients: What to Pay Attention to
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Both high dose calcium and zinc supplements may interfere with magnesium absorption, so it may be best to take these two supplements separately.
Magnesium supplements can also interfere with antibiotics, proton pump inhibitors, diuretics, and bisphosphonate medications.
How Much Magnesium Should I Take?
How much magnesium you should take depends on individual needs, diet, and your magnesium levels. Other supplements, such as multivitamins, and some medications can also contain magnesium. It&#;s important to include magnesium from other supplements and medications.
There&#;s little risk of getting too much magnesium via food. However, it is possible to get too much via supplements, and this risk increases for people who have impaired kidney function or kidney failure. Our bodies absorb more magnesium when internal stores are lower and magnesium absorption slows as stores get full. Bodies keep magnesium levels at an ideal place by transferring excess magnesium to the kidney, where it&#;s removed in urine.
The Recommended Dietary Allowance (RDA) is between 310 mg and 420 mg, with the higher end being older adult males and the lower end being younger women. Pregnancy also increases magnesium needs. However, the RDA is based on magnesium intake from food. The Tolerable Upper Intake Level (UL) for magnesium from supplements is set at 350mg and shouldn&#;t be exceeded unless recommended by a healthcare professional. Getting too much magnesium via supplements or medication can cause diarrhea, abdominal cramping, and nausea and in extreme cases, irregular heartbeat, muscle weakness, difficulty breathing, and cardiac arrest.
Your Questions, Answered
Which form of magnesium is best?
The form of magnesium that may be best for you depends on your specific needs, since the different forms of magnesium can have slightly different effects in the body. Foroutan says she recommends different forms of magnesium based on someone's specific needs. Different forms of magnesium may also be absorbed at different rates. The aspartate, threonate, taurate, citrate, lactate, chloride, and malate forms tend to be better absorbed and more usable than the oxide and sulfate forms. Foroutan recommends the glycinate and malate forms for more general purposes and the oxide form for patients who need constipation relief.
Is it ok to take magnesium every day?
While it would be difficult to overdo it on magnesium from food, it is possible to take too much magnesium in supplement form. It&#;s important to speak with a healthcare professional before taking any supplement, and magnesium is no exception. They can help you determine if you need additional magnesium, whether food sources or a combination of food and supplementation may be right for you, and what form of supplement might be best.
If you do determine that a supplement is right for you, it&#;s important to continue monitoring your levels of magnesium. An important thing to note is that magnesium is stored mostly in bone, muscle, and soft tissue. Only 1% of magnesium is stored in fluids, so a general blood serum test of magnesium levels will not necessarily provide an accurate picture of your total body magnesium levels. Asking about alternatives to blood serum magnesium, such as a red blood cell magnesium test (also called erythrocyte magnesium), can be helpful, though none of the magnesium tests is completely accurate.
How does magnesium help with sleep?
The answer depends on why someone is having difficulty sleeping in the first place. Anxiety, restless leg syndrome, depression, an undiagnosed sleep disorder, sleep apnea, or chronic pain, in addition to many other factors, can affect sleep. Even though magnesium is often discussed in relation to sleep, the results of existing studies have been mixed. There is some evidence for a relationship between magnesium levels and anxiety as well as depression.
The exact relationship is still being studied, since getting less sleep is associated with increased risk for both anxiety and depression. Magnesium may also play a role with regulating circadian rhythm. Finally, the role of magnesium in allowing muscles to relax has been suggested as one of its roles in relieving restless legs syndrome symptoms.
Does magnesium make you poop?
There are two ways that magnesium may help the body to stay regular. Magnesium can help with muscle relaxation, and since the walls of the intestines are muscles, this may help to make it easier for stool to move smoothly through.
Secondly, magnesium can draw water into the intestine. Increased water in the intestine can mean softer, larger stools that stimulate the movement of waste through the intestines and move more smoothly. While any form of magnesium&#;including magnesium rich foods&#;can offer some level of effect related to bowel movements, magnesium oxide is commonly used for occasional constipation because it&#;s not absorbed well by the body. This means more is left in the intestines to pull in water. Magnesium citrate is another common form used specifically to help with a laxative effect.
Does magnesium lower blood pressure?
Magnesium plays important roles in several functions in the body that affect blood pressure regulation. Contraction and relaxation of smooth muscle (like the heart) and vessels is likely the most major role magnesium helps with blood pressure. Magnesium could also affect conditions that may increase blood pressure, like a thickening of the carotid artery. There are studies to support that magnesium might reduce blood pressure in people with high blood pressure. However, the amount that blood pressure is lowered varies from study to study, with some studies not finding any significant effect.
Interestingly, the Food and Drug Administration (FDA) recently reviewed all of the research related to magnesium and blood pressure for a qualified health claim. They concluded, &#;Inconsistent and inconclusive scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors.&#;
Who We Are
Willow Jarosh, MS, RD, works with clients in her private practice to maximize nutrition for each individual. This often means determining what a client is able to obtain from food and whether supplements may be needed. She thoroughly researched magnesium supplements on the market and what scientific studies supported to come up with the best magnesium supplements to recommend.
The company is the world’s best Magnesium Compounds Supplier supplier. We are your one-stop shop for all needs. Our staff are highly-specialized and will help you find the product you need.