Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
FACT CHECKED
We adhere to a strict methodology when reviewing products. We strive to deliver you an unbiased opinion on products and services so that you're able to make an informed decision. Learn More
We may earn a commission on purchases made through links on this page at no cost to you. Learn More
Magnesium is an essential mineral that plays a key role in muscle and nerve function. It is involved in over 300 enzymatic reactions in the body. Yet, almost half of all Americans are magnesium deficient. That makes supplementing a smart move.
Not all magnesium supplements, though, are equal. To separate the best from the rest, we've gone deep into the market to bring you the 7 best magnesium supps, separated by category. This article will also reveal the key benefits of magnesium supplementation and provide you with an in-depth buyer's guide.
7 Best Magnesium Supplements
- Overall Best: Pure Encapsulations Magnesium Citrate
- For Sleep: Transparent Labs Sleep Aid
- For Anxiety: Nootropics Depot ClariMAG
- For Women: Mommy's Bliss Calm
- For Constipation: Life Extension Magnesium Caps
- For Weight Loss: Thorne Magnesium CitraMate
- For Pregnancy: Zhou Nutrition Mag Glycinate
SFS Pick
Pure Encapsulations
Best Sleep Aid
Transparent Labs
Best For Anxiety
Nootropics Depot
1. Overall Best Magnesium Supplement: Pure Encapsulations Magnesium Citrate
Pure Encapsulations Magnesium Citrate provides 150 mg of magnesium citrate in capsule form per dose. That provides you with 36% of the RDA for adult males. Citrate is one of the most bioavailable forms of magnesium.
This is a pure magnesium supplement with no other ingredients besides the capsule's constituents. Each of those ingredients is vegan-friendly and gluten-free, non-GMO, and hypoallergenic. The capsules are also small enough for easy swallowing. They are tasteless, so they can be taken with food without interfering with the flavor.
Pure Encapsulations Magnesium Citrate is available in either a 90 or 180-capsule container. The label recommends taking 1-4 capsules per day. We recommend taking 200-300 mg of magnesium daily, equating to two capsules. That means a 90-day container would last a month and a half.
Pure Encapsulations Magnesium Citrate is third-party tested for potency and purity.
Pros
- Magnesium citrate form, which is highly bioavailable
- Small tasteless capsules
- Vegan friendly
- 3rd party tested
Cons
- Single capsule dose is a little low
Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency...
2. Best Magnesium Supplement For Sleep: Transparent Labs Sleep Aid
Transparent Labs Sleep Aid is specifically marketed for its ability to improve the quality and quantity of your sleep. Each 3-capsule serving contains 200 mg of magnesium citrate, a highly bioavailable form of the compound. To further promote sleep and overcome insomnia you also get the following ingredients:
- Vitamin B6 - 10 mg
- Zinc - 3 mg
- Glycine - 1000 mg
- Tart Cherry Powder - 500 mg
- L-Theanine - 200 mg
- Ruteacarpine - 125 mg
- Melatonin - 3 mg
This clinically dosed combination of ingredients is designed to help you relax and drift off into a deep sleep to enable your body to carry out its work of repairing your muscles and replenishing your energy levels. Unlike with some sleep aids, you will not wake up feeling lethargic the next morning when you take Transparent Labs Sleep Aid.
This product is free of any artificial flavors, sweeteners, or preservatives. The recommended dosage is 3 capsules taken 45 minutes before bed on an empty stomach.
Pros
- 200 mg magnesium citrate per serving
- Includes 7 other proven sleep-promoting ingredients
- Clinically dosed
Cons
- Requires taking 3 capsules at a time
If you want to maximize your results in the gym, you need quality sleep each and every night, which is precisely what Transparent Labs Sleep Aid helps you achieve...
3. Best Magnesium Supplement For Anxiety: Nootropics Depot ClariMAG
Nootropics Depot ClariMAG combines two forms of magnesium; sucrosomial magnesium and magnesium glycinate. Sucrosomial magnesium is a highly bioavailable form that is made by loading magnesium oxide into specialized sucrose ester spheres. This allows the magnesium to be better absorbed into the body's cells.
Glycinate, the other form of magnesium used here, has been shown to help fight anxiety. It is used here in its chelated form, which increases its bioavailability.
Vitamin C has also been added to this formula. When metabolized, vitamin C becomes threonic acid, which is able to increase brain concentrations of magnesium. There is also 25 mcg of vitamin D, which may improve magnesium absorption. Other ingredients in this compound are agmatine sulfate, and polygala tenufolia root extract.
Each container of Nootropics Depot ClariMAG contains 60 capsules. With a serving size of 2 capsules, that gives you a one-month supply. The daily cost works out to around a dollar.
Pros
- Two forms of magnesium
- Vitamin C and Vitamin D
- Enhanced absorption
Cons
- Does not contain magnesium citrate
ClariMAG is a highly optimized magnesium supplement that could benefit almost everyone. The reason for this is that most people are deficient in magnesium. Not all magnesium supplements are created equal though, and a lot of them have paltry bioavailability...
4. Best Magnesium Supplement For Women: Mommy's Bliss Calm
Mommy's Bliss Calm is specifically created for women to reduce stress and anxiety and foster a state of calmness and relaxation. Each serving contains:
- 125 mg magnesium
- 250 mg calcium
- 8 mg organic balm leaf
The combination of calcium and magnesium has been shown to improve bone and muscle strength. They also promote calmness, help reduce anxiety and enhance muscular relaxation.
Organic balm leaf has been used to reduce anxiety and promote relaxation by soothing the nervous system. Studies have shown that lemon balm may have a sedative effect, helping to reduce anxiety and improve sleep quality. It is also used as a treatment for insomnia and restlessness. Some studies suggest that it may improve cognitive function and reduce symptoms of stress, depression, and anxiety. It has also been used to improve mood and relieve tension headaches.
Mommy's Bliss Calm comes in the form of small, easy-to-swallow capsules. It is vegan-friendly and contains no added sugars, flavors, or preservatives. There are 90 capsules per container, with a serving size of 2 capsules per day.
Pros
- Combines calcium and magnesium
- Organic balm leaf for relaxant effects
- Easy-to-swallow capsules
Cons
- Magnesium dosage is a little low
Specifically made for moms in need of more calm throughout their busy days. Inspired By Moms Everywhere: Our products are inspired by moms and made for women to help relax, calm the mind, and de-stress...
5. Best Magnesium Supplement For Constipation: Life Extension Magnesium Caps
Life Extension Magnesium Caps is a blend of three forms of magnesium; citrate, oxide, and succinate. The combined magnesium dosage is 500 mg, which is 119% of the RDA for an adult male. That is the highest dose of any of our seven top magnesium supplements, making it ideal for people who have a magnesium deficiency.
Life Extension has a 40-year reputation as a provider of top-quality health supplements and is known for its total transparency. All of their products are rigorously tested by an outside laboratory. They are also well known for offering their supplements at a great price point, with this product being an excellent example of that.
The daily dosage for Life Extension Magnesium Caps is one capsule and there are 100 capsules in each container.
Pros
- 3 forms of magnesium
- Well priced
- 3rd party tested
Cons
- Dosage may be too high for some people
Our magnesium supplement offers the daily dose of magnesium your body needs to support heart and bone health, healthy energy metabolism, brain function and much more...
6. Best Magnesium Supplement For Weight Loss: Thorne Magnesium CitraMate
Thorne Magnesium CitrMate combines two of the best-absorbed forms of magnesium:
- Magnesium citrate
- Magnesium malate
This combination provides boosted support for people experiencing muscle pain, whether as a result of a workout or a chronic ailment. Magnesium and citrate also support kidney function by helping to decrease the level of calcium oxalate and phosphate in the urine. In addition, they will ignite the Krebs cycle by which cellular energy is produced. The extra energy that results will help to burn calories.
Thorne Magnesium CitrMate comes in a 90-capsule container. The daily dosage is one capsule.
Pros
- Combines two forms of magnesium
- Fast absorbing
- Boosts energy
Cons
- Total magnesium dose is a little low
Magnesium and malate (malic acid) provide support for individuals who have occasional painful muscles. Thorne is chosen by champions and trusted by 100+ pro teams. Thorne is the only supplement manufacturer to collaborate with Mayo Clinic...
7. Best Magnesium Supplement For Pregnancy: Zhou Nutrition Mag Glycinate
Zhou Nutrition Mag Glycinate provides you with 350 mg of magnesium glycinate. Glycinate is a highly bioavailable form of magnesium that may be easier on the stomach than magnesium citrate. The only other ingredient, apart from the capsule constituents, is Bioperine black pepper extract, which is added to further boost the absorption of the main ingredient.
Magnesium Glycinate may help to calm and relax the muscles to help with workout recovery and muscle repair. It may also improve bone density and strength as well as improving heart health.
Zhou Nutrition Mag Glycinate is enclosed in a vegetable cellulose capsule making this a vegan-friendly product. It is also non-GMO and gluten-free. This supplement is manufactured in a GMP-authorized facility and undergoes 3rd party testing for quality.
There are 180 capsules in every container of Zhou Nutrition Mag Glycinate. A serving size is 4 capsules, so you get a 45-day supply with each purchase.
Pros
- 350 mg magnesium glycinate
- Highly bioavailable
- Includes Bioperine for greater absorption
- 3rd party tested
Cons
- Requires taking 4 capsules per day
Zhou offers one of the highest dosages and superior forms of magnesium available magnesium glycinate complex. Unlike standalone magnesium citrate, Zhou's Mag Glycinate 350 complex is formulated with glycine to be easier on your stomach...
What is magnesium?
Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body. This mineral plays an important role in various functions of the human body including, sleep, immune strength, blood sugar control, bone strength, protein production, muscle and nerve function; just to name a few. This naturally occurring mineral in the human body is also found in multiple foods such as nuts, leafy green vegetables, whole grains and seeds.
Benefits of magnesium supplements:
Magnesium supplements are dietary supplements where magnesium is the key ingredient. They are available in tablet, capsule, powder, and liquid form
Here's an overview of the key benefits of this amazing compound.
1. Energy production
One of the key ways in which magnesium supports energy production is by activating adenosine triphosphate (ATP), the primary source of energy for the body's cells. Magnesium is required for the enzyme adenylate kinase to transfer a phosphate group from adenosine diphosphate (ADP) to create ATP. This process is known as cellular respiration, and it is essential for the body to produce energy.
Magnesium also plays a role in the metabolism of carbohydrates, fats, and proteins. It is required for the enzymes that break down these macronutrients, allowing them to be converted into energy. Without adequate magnesium, the body is unable to efficiently metabolize these nutrients, leading to decreased energy levels.
Magnesium is involved in the production of neurotransmitters, which are chemicals that help to transmit signals in the brain. These neurotransmitters, such as dopamine and serotonin, play a crucial role in regulating mood and energy levels. Low levels of magnesium can lead to a deficiency in neurotransmitters, which can result in feelings of fatigue and low energy.
In addition, magnesium helps to regulate blood sugar levels, which can impact energy levels. Magnesium plays a role in insulin sensitivity, which helps to regulate the uptake of glucose into the cells. Without adequate levels of magnesium, blood sugar levels can become imbalanced, leading to feelings of fatigue and low energy.
Overall, magnesium is essential for energy production and metabolism in the body. It plays a crucial role in activating ATP, the primary source of energy for the body's cells, and it is required for the enzymes that break down macronutrients, allowing them to be converted into energy. Additionally, magnesium is involved in the production of neurotransmitters and the regulation of blood sugar levels, which can impact energy levels. Ensuring adequate magnesium intake through diet or supplements can support overall energy production and metabolism in the body.1
2. Supports Muscle and nerve function
In terms of muscle function, magnesium is important for muscle contraction and relaxation. It helps to activate muscle enzymes, which are necessary for muscle function and energy metabolism. Magnesium also helps to regulate the balance of calcium in muscle cells, which is crucial for normal muscle contraction and relaxation.
Regarding nerve function, magnesium plays a role in maintaining the normal function of nerve cells and the transmission of nerve impulses. It is also involved in the regulation of neurotransmitters, which are chemicals that transmit signals between nerve cells. Low levels of magnesium have been linked to nerve disorders such as migraines, insomnia, and depression.
Additionally, magnesium helps to keep the heart healthy by regulating the heart rhythm and blood pressure. It also helps to regulate glucose levels and insulin sensitivity.2
3. Hormone Balance
Magnesium plays a role in supporting hormone balance in several ways:
- Magnesium helps to regulate the activity of enzymes that are involved in hormone synthesis and metabolism. This includes enzymes that are involved in the production of hormones such as estrogen, testosterone, and insulin.
- Magnesium has a calming effect on the body, which can help to regulate the stress response and reduce the production of the stress hormone cortisol. High levels of cortisol can disrupt the balance of other hormones in the body, such as estrogen and testosterone.
- Magnesium is also needed for the proper function of the adrenal glands, which produce a variety of hormones including adrenaline and cortisol.
- Magnesium plays a role in insulin sensitivity, which is important for maintaining healthy blood sugar levels. Insulin resistance can lead to imbalances in other hormones such as growth hormone, testosterone, and estrogen.
- Magnesium also plays a role in maintaining healthy thyroid function. The thyroid gland produces hormones that regulate metabolism, and magnesium is needed for the production and metabolism of these hormones.3
4. Muscle Relaxation
Magnesium plays an important role in muscle relaxation by regulating the balance of calcium in muscle cells. Calcium is necessary for muscle contraction, while magnesium is necessary for muscle relaxation.
When a muscle contracts, calcium ions flow into the muscle cell, which triggers the muscle to contract. To relax the muscle, the calcium ions need to be removed from the muscle cell. Magnesium acts as a natural calcium antagonist, meaning it helps to remove calcium ions from the muscle cell, allowing the muscle to relax.
Additionally, magnesium helps to activate enzymes that are involved in muscle relaxation, such as the enzyme responsible for breaking down the protein that causes muscle contraction.
Magnesium is also involved in the production of energy (ATP) in muscle cells, and when magnesium levels are low, muscles may become fatigued and cramp easily. This can affect muscle relaxation.4
5. Improves sleep quality
Magnesium plays a role in improving sleep quality in several ways:
- Magnesium helps to regulate the activity of enzymes involved in the production of the neurotransmitter GABA (gamma-aminobutyric acid), which has a calming effect on the brain and nervous system. GABA helps to reduce the activity of the brain and promotes relaxation, which can lead to better sleep.
- Magnesium can also help to reduce stress and anxiety, which can be a major cause of sleep problems. When the body is under stress, it produces the hormone cortisol, which can interfere with the body's ability to relax and fall asleep. Magnesium can help to reduce the production of cortisol and promote a sense of calm and relaxation.
- Magnesium has been shown to help regulate melatonin, a hormone that regulates the body's sleep-wake cycle. Melatonin production increases in the evening, making us feel sleepy and ready for bed, low levels of magnesium can affect the natural production of melatonin and disrupt sleep patterns.
- Magnesium can help to prevent muscle cramps and spasms, which can be a common cause of sleep disturbance.5
6. Digestive Support
- Magnesium helps to regulate the activity of enzymes involved in the digestion of food, such as those that break down carbohydrates, fats, and proteins.
- Magnesium is essential for the proper function of the muscles of the digestive system, including the esophagus, stomach, small intestine, and colon. It helps to regulate muscle contractions and movements that are necessary for the normal movement of food through the digestive tract.
- Magnesium is also necessary for the proper function of the nerves that control the muscles of the digestive system. Low levels of magnesium can lead to muscle spasms and cramps in the digestive tract, which can cause pain, bloating, and constipation.
- Magnesium helps to regulate the production of stomach acid, which is necessary for the proper digestion of food. Low levels of magnesium can lead to decreased stomach acid production, which can cause indigestion and malabsorption of nutrients.
- Magnesium is also involved in maintaining a healthy gut microbiome, it helps to regulate the balance of beneficial bacteria in the gut, which can be beneficial for overall digestion and overall health.6
Side effects of magnesium supplements
Oral magnesium supplementation is generally safe and well-tolerated, but they can cause side effects in some people. The most common side effects of magnesium supplements include:
- Diarrhea: Magnesium can have a laxative effect and can cause loose stools or diarrhea in some people, especially when taken in large doses.
- Nausea: Some people may experience nausea when taking magnesium supplements, particularly if taken on an empty stomach.
- Stomach cramps: Taking magnesium supplements can cause stomach cramps or discomfort, especially if taken in large doses.
- Interaction with other medications: Magnesium supplements may interact with some medications, such as antibiotics, blood pressure medications, and diuretics. It's important to talk to your doctor or pharmacist before taking magnesium supplements if you are taking any other medications.
- Interference with the absorption of certain minerals : High doses of magnesium supplements can interfere with the absorption of zinc, iron, and calcium.
What to look for when buying magnesium supplements:
Shopping for a magnesium supplement can be a confusing experience. As well as all the different brands, there are different types of magnesium and different forms of the supplement. Here's a guide to making the best choice.
1. Type
-
Magnesium Citrate: A form of magnesium that is bound to citric acid and is well-absorbed by the body.
-
Magnesium Oxide: A common form of supplement that is inexpensive but not well-absorbed by the body.
-
Magnesium Chloride: A form of magnesium that is bound to chloride and is well-absorbed by the body.
-
Magnesium Glycinate: A form of magnesium that is bound to the amino acid glycine and is well-absorbed by the body.
-
Magnesium L-threonate: A form of magnesium that is bound to L-threonic acid and is believed to be able to penetrate the brain-blood barrier.
-
Magnesium Malate: A combination of magnesium with malic acid that helps control blood sugar, improve workout performance and boost mood.
-
Magnesium Carbonate: A white, colorless inorganic salt that is used as a laxative.
-
Magnesium Sulfate: A form of magnesium that is bound to sulfur and is sometimes used for external use as bath soak or for constipation relief.
-
Magnesium Aspartate: A form of magnesium created from the chelated magnesium salt of aspartic acid. This form has higher bioavailability than most.
-
Magnesium Hydroxide:
A solution of magnesium and hydroxide that has been shown to reduce stomach acid.
2. Form
Magnesium supplements are available in capsule, tablet, powder, gummy, and liquid form. The choice of form is largely a matter of personal preference, though there is some evidence that the liquid form has greater bioavailability. Taking the supplement in powder form allows you to add it to your pre-workout or other beverage.
3. Dosage
A supplement is only going to be as good as its dosage. The RDA for magnesium differs by age and gender. An average daily supplementation of around 200 mg is generally recommended. Dosages over 400 mg may be taken to bowel tolerance, unless contraindicated by health conditions or medications.
4. Testing/Transparency
Look for a supplement that has undergone 3rd party testing for purity and potency. This will provide you with confidence that the supplement contains exactly what is printed on the label and nothing else.
5. Price
Magnesium supplement prices range quite considerably. Often cheaper supplements consist of the least effective forms that are the least expensive to produce. Our 7 best magnesium supplements range in price from around twenty cents to over a dollar per daily serving.
6. Reviews
By checking online reviews you will be able to gain insight into the effectiveness of a magnesium supplement in terms of its ability to produce the results claimed. You'll also be able to see whether the supplement causes any negative reactions and if there are any problems with the form of the supplement.
Magnesium Supplement FAQs
What are magnesium supplements good for?
Magnesium is involved in more than 300 enzymatic reactions, so supplementing with it has many benefits. these include boosting energy levels, supporting muscle and nerve function, balancing hormone levels, and improving sleep.
Is it ok to take magnesium supplements every day?
Yes, it is ok to a magnesium supplement every day. However, you should not exceed 400 mg daily.
What is the best form of magnesium to take?
There are many different forms of magnesium supplements to choose from. the best form for you will depend on your individual needs. In terms of bioavailability, your best options are magnesium citrate, magnesium glycinate, and magnesium l-threonate.
Should I take magnesium morning or night?
The timing of your magnesium supplementation depends on the form you are taking. Magnesium citrate, magnesium oxide, and magnesium glycinate are usually recommended to be taken with meals or in divided doses throughout the day since they can have a laxative effect if taken on an empty stomach.
Magnesium L-threonate and other forms that have a calming effect on the body, it can be taken at night before bed to help improve sleep.
Who should not take magnesium supplements?
Magnesium supplements should not be taken by people with a kidney disease, heart problems, those on blood pressure medication, and folks who suffer from a bowel obstruction. People with an allergic reaction to magnesium and pregnant and breastfeeding women should also not take a magnesium supplement.
Summary
Magnesium is an essential mineral that, as we've seen, is vital to many body processes. It is also a mineral that half of the population is deficient in. In this article, we've identified the 7 best magnesium supplements on today's market and learned a lot about why you should be getting into the daily magnesium supplementing habit.
The overall best magnesium supplement on the market is Pure Encapsulations Magnesium Citrate, which provides you with 150 mg of magnesium citrate in a vegan-friendly form.
More Best Supplement Resources:
References
- National Institutes of Health. “Office of Dietary Supplements - Magnesium.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
- Wang R, Chen C, Liu W, Zhou T, Xun P, He K, Chen P. The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Magnes Res. 2017 Nov 1;30(4):120-132. doi: 10.1684/mrh.2018.0430. PMID: 29637897.
- Shrimanker I, Bhattarai S. Electrolytes. 2022 Jul 25. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 31082167.
- Wang H, Liang QS, Cheng LR, Li XH, Fu W, Dai WT, Li ST. Magnesium sulfate enhances non-depolarizing muscle relaxant vecuronium action at adult muscle-type nicotinic acetylcholine receptor in vitro. Acta Pharmacol Sin. 2011 Dec;32(12):1454-9. doi: 10.1038/aps.2011.117. Epub 2011 Oct 10. PMID: 21986576; PMCID: PMC4010211.
- Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
- Romero-Güiza MS, Mata-Alvarez J, Chimenos JM, Astals S. The effect of magnesium as activator and inhibitor of anaerobic digestion. Waste Manag. 2016 Oct;56:137-42. doi: 10.1016/j.wasman.2016.06.037. Epub 2016 Jul 9. PMID: 27402564.
Steve Theunissen
Author