The 15 Best Magnesium Supplements In 2023, Reviewed & Ranked

Our body needs essential vitamins and minerals to thrive and magnesium is one of these minerals. This nutrient is a must for the body and it assists with essential functions like synthesizing proteins, regulating blood sugar, and helping the muscles and the nervous system stay healthy. You can get magnesium in your diet but for those who are running low or can’t get the levels high enough through diet alone you can also choose to take magnesium supplements. However, not all magnesium supplements are born the same and for some people, a certain type of supplement may be better than another. Here, we take a look at the best magnesium supplements to suit a range of circumstances and highlight the reasons why magnesium works magic on your body.

09/13/2023 04:33 am GMT

The Best Magnesium Supplements out there

Magnesium supplements are a great tool for helping to optimize your health. By taking magnesium supplements you can reduce the effects of anxiety, improve your sleep, soothe muscle cramps, treat constipation, and even shake off migraines and headaches. There are many benefits to upping your magnesium uptake, especially as studies have shown that almost half of American people may be falling short when it comes to having enough magnesium in their diet. We have picked some of the best magnesium supplements to suit all kinds of scenarios.

Natural Vitality Calm Magnesium Gummies

Gummies are a great way of topping up your levels of magnesium and these high-quality orange-flavored gums are said to be a great stress-busting choice. Free of artificial colors and flavors, these gummies are a good choice for those looking for a child-friendly solution for topping up their kid’s magnesium levels. Natural Vitality Calm Magnesium Gummies take their source from the sea and are both vegan-friendly and gluten-free making them a solid choice for those with dietary or allergy-specific needs. A single gummy has 83 mgs of magnesium making one gummy per day for younger children a safe bet and up to 4 a day for children over 13 years old depending on their need.

BioEmblem Triple Magnesium Complex

If you want to up your levels of absorption, the BioEmblem Triple Magnesium Complex is a class act. Containing 300 mgs of three different types of magnesium, you can get stacked on glycinate, malate, and citrate and each is highly absorbable to ensure your body gets the best opportunity to thrive. Third-party tested and with no fillers, preservatives, and artificial input, you can be rest assured that your body is getting what it needs.

Life Extension Magnesium Caps

One capsule a day delivers adults 500mgs of magnesium which has oxide, citrate, and succinate as its forms of magnesium. This company has been around the block and with over forty years under its belt and a transparent approach to healthcare, you can be rest assured that these supplements are of the highest quality. Life Extension Magnesium Caps are also an affordable solution for those who need a big dose of magnesium. These pills do pack quite a punch so for those who are unsure if they need this much magnesium to top them up, you may be best checking with your healthcare provider.

Magwell With Zinc & Vitamin D3 Supplement

Magnesium, Zinc, and Vitamin D3 come together to play the holy trinity in this all-encompassing supplement from Magwell. Here to boost bone strength, give your immune system more swagger, and get your ticker beating in great shape, this supplement is designed to deliver a good dose of health. The Magwell version contains 225 mgs of magnesium in three different forms. It also packs 25 mcg of D3 and 7.5 mgs of zinc. Free from gluten, preservatives, dairy, soy, sugar, and shellfish, you can take just two capsules a day to reap the benefits.

NOW Supplements Liquid Magnesium with Trace Mineral

With 400 mgs of magnesium per three servings, these Now Supplements offer liquid magnesium with trace minerals to help step your health up a notch. The trace minerals and liquid magnesium is sourced from the Great Salt Lake and hit all the boxes for being non-GMO, keto-friendly, vegan and vegetarian-friendly, dairy-free, and low risk for allergens. As the brand has an emphasis on being family owned and sustainable, this adds another positive element to picking Now.

Thorne Magnesium Bisglycinate Powder

If you prefer to take magnesium in powder form, this Thorne Magnesium Bisglycinate Powder is a perfect choice. A single scoop has 200 mgs and as this product has been certified for sport it is free from hundreds of ingredients that are banned in this arena. It’s also said to have a better flavor than some of the other magnesium products on the market as it only gets its taste from monk fruit concentrate and is free of all kinds of artificial additives, flavors, and thickeners. Great for osteoporosis, supporting carbohydrate metabolism, and helping the body rest, relax, heal and thrive, this powder is a good option for those who prefer to dissolve and drink their magnesium rather than swallow a capsule.

Nested Magnesium Glycinate

High absorption, vegan-friendly, and here to soothe muscle cramps and encourage healthy sleep, Nested Magnesium Glycinate is a glorious choice for those who want a chelated magnesium option. 200 mgs can be found in each easily absorbed capsule and as these capsules don’t have a laxative effect, you don’t need to worry about any stomach issues when taking these. Considered to be a socially conscious choice thanks to their vegan-friendly and non-GMO approach, this bioavailable form of magnesium is a match made in heaven.

Douglas Laboratories Magnesium Oxide

300 mgs of magnesium can be found in each Douglas Laboratories Magnesium Oxide capsule making for a simple daily dose for those who want to up the ante when it comes to their health and wellbeing. With more than 65 years beneath its belt, Douglas Laboratories is in the business of making science-based nutritional supplements.

Pure Encapsulations Magnesium Citrate, Pure Encapsulations Magnesium Liquid

A liquid shot of magnesium can be a great way to start the day and this concoction by Pure Encapsulations has got you covered. With 215 mgs of calcium per serving and a bonus of 20mgs of B6 to help support your body with absorbing the magnesium, you couldn’t ask for a better set-up. Being free from the usual allergens and without any added preservatives, binders, or artificial flavorings. Many consumers say the taste makes it easy to take thanks to the citrate.  If you aren’t used to magnesium you should start small as it can have a slight impact on your digestive system.

Life Extension Neuro-Mag Magnesium L-Threonate

3 capsules deliver a boost of 144mgs of magnesium in the Life Extension Neuro-Mag Magnesium L-Threonate. Famed for being highly absorbable and without kicking off a laxative effect on the body, those who want a gastro-free experience will find this particular supplement a savvy choice. While the daily dosage of 3 capsules may be a little on the high side for some people, the benefits of a vegetarian-friendly, GMO-free label are sure to sweeten that pill.

Nature Made Magnesium Oxide Supplement

Just a single capsule a day makes this Nature Made Magnesium Oxide Supplement a great option for those who want to pop and go when it comes to upping their magnesium level. One tablet will deliver a boost of 250 mgs of magnesium although is recommended not to take these on an empty stomach to avoid any gastro upset. The capsules are gluten-free and come without anything artificial. They do contain magnesium oxide which the body may not absorb as well as other types of magnesium but the price is very pocket friendly.

Pure Encapsulations Magnesium Glycinate

The magnesium made easy can be found inside this bottle of Pure Encapsulations Magnesium Glycinate. With each capsule containing 120mgs of magnesium, you can take between 1-4 capsules a day depending on your need. While this lower-scale count is great for those who want to have more control over their intake, those needing a higher dose may want a pill that delivers more. One of the best things about Pure Encapsulations is that it free from most allergens including wheat, peanuts, gluten, and eggs so for those with sensitivities or allergies, you can breathe easy and let this supplement get to work helping your body metabolize amino acids, fats, and carbohydrates.

Naturelo Organic Magnesium Glycinate

For a great all-around boost of goodness, you can’t beat this Naturelo Organic Magnesium Glycinate. This supplement not only boasts 200mgs of magnesium in each capsule but also comes stuffed full of seeds and vegetables including spinach, okra, pumpkin seed, flaxseed, and sunflower seeds too. These supplements have also been chelated with glycinate to help with easier absorption and to have a calming effect on the stomach free from laxative side effects. No GMOs, no soy, no gluten, and vegan friendly to boot – there’s a lot to love about Naturelo.

Klaire Labs Magnesium Glycinate Complex

For those with sensitive digestive systems, Klaire Labs Magnesium Glycinate Complex can be a welcome solution. As these capsules include glycinate it makes it easier for the body to absorb the magnesium without causing any kind of disruption. Taking one capsule 1-3 times a day is recommended as each capsule contains a manageable dose of 100 mgs. Vegetarian-friendly and free from some of the most common allergens, it’s a good choice for those who want a low dose of magnesium to keep them topped up or the ability to better balance their intake.

Rainbow Light Magnesium Calcium+

Calcium and magnesium are an award-winning combo and they come together in this supplement offering from Rainbow Light. Boasting a 2.1 balanced ratio of magnesium to calcium, these capsules are a dab hand at helping to support healthy muscles and more. Along with the presence of bone-building calcium, these magnesium tablets also have additional nutrients and ingredients to promote overall health and wellness. You can expect Vitamin C, B^, and D3 – all of which help with digestive support, muscle support, and more. Each tablet contains 321 mgs of magnesium making it easy to balance and top up according to your need. They are also said to be easy to swallow and they don’t cause digestive issues.

Benefits of Magnesium

Blood pressure – magnesium can help keep your blood pressure steady and stable which reduces the risks of stroke, heart attack, and other health concerns.

Laxative effect – magnesium can also have a laxative effect which is helpful for those who struggle with regular movements or those who suffer from constipation.

Heart health – magnesium keeps your heart healthy and can reduce the risks of heart disease.

Essential mineral – magnesium is an essential mineral that your body needs. It is actively involved in hundreds of biochemical jobs that happen within the body including energy creation, protein formation, and DNA repair skills.

Cardiovascular – magnesium is actually critical to your cardiovascular system and studies have shown that those with higher levels of this mineral are 44% less likely to have heart failure.

Nervous system – magnesium works as a nervous system regulator. It can reduce stress and regulates enzyme activity.

Muscle cramps – magnesium takes an active role in muscle contraction and so those with a magnesium deficiency may find that they are more susceptible to muscle cramps. Taking magnesium supplements can reduce this.

Bone health – magnesium is essential in helping bones stay strong and healthy. It encourages bone density and helps to keep osteoporosis at bay.

Blood sugar – magnesium also helps the body to regulate blood sugar production which means a lower risk of developing type 2 diabetes.

Sleep quality – for those with insomnia or sleep issues, magnesium can help as it regulates some of the neurotransmitters responsible for sleep. It also reduces stress and anxiety which add up to better sleep.

Energy production – magnesium helps the body to convert food into energy.

Cognitive function – diet, vitamins, and essential minerals all have an impact on our cognitive abilities. Magnesium helps sharpen our minds as it protects cognitive function and can even help to keep Alzheimer’s at bay.

How to Choose the Best Magnesium Supplements

Magnesium supplements can help with a whole host of physical and cognitive issues and are incredibly important to your overall health and wellbeing. Knowing what to look for when choosing your capsules, powders, or liquid forms can help you pick the best magnesium supplements for you.

Choosing the Right Type of Magnesium

There are lots of different types of magnesium out there and each will work specifically on a certain ailment. It helps to know which kind of magnesium will benefit you and your specific circumstances directly. Here are some of the types of magnesium out there:

• magnesium citrate
• magnesium glycinate
• magnesium chloride
• magnesium lactate
• magnesium malate
• magnesium taurate
• magnesium sulfate
• magnesium oxide

chelate vs non-chelated

Chelated magnesium is believed to be absorbed better by the body. This is because it is bound to the carrier by two or more points of attachment whereas non-chelated will only have one attachment.

Dosage

The dosage you need of magnesium will depend on the amount of magnesium you naturally get in your diet. It will also depend on the brand of the supplement as each supplement will contain a different strength. Check with your health provider and check the supplement’s instructions prior to taking. The national institute of health outlines the following magnesium needs of those in different age groups.

• Children (ages 1-3) – 80 mgs
• Children (ages 4-8) – 130 mgs
• Children (ages 9-13) – 240 mgs
• Teen Girls (ages 14-18) – 360 mgs
• Teen Boys (ages 14-18) – 410 mgs
• Women (ages 19+) – 310-320 mgs
• Men (ages 19+) – 400-420 mgs

Ensure the Quality

Before picking and popping your magnesium supplements, you should always check the label to make sure the product has been vetted by a third party. Some popular names to look for that can provide a third-party vetting include USP, NSF, UL, and Labdoor.

Magnesium-rich foods

For those who want to up their levels of magnesium through their diet, here are the top magnesium-rich foods you can chow down on.

• leafy greens such as spinach
• Seeds and nuts such as pumpkin seeds, almonds, cashews, peanuts, and chia seeds.
• Legumes such as kidney beans, black beans, lima beans, and edamame.
• Whole grains such as those rich in fiber like breakfast cereal or quinoa
• Low-fat dairy products such as milk and yoghurt
• Fruit and vegetables such as broccoli, carrots, apples, and potatoes
• Oily fish such as salmon and halibut.

Types of Magnesium

Magnesium Oxide

Magnesium oxide is often used to treat constipation, indigestion, and heartburn. However, this kind of magnesium is believed to be a little more difficult for the body to absorb.

Magnesium citrate

Magnesium citrate is also believed to be easily absorbable. It is also used as a treatment for constipation so some users may find this has a laxative effect.

Magnesium aspartate

This kind of magnesium helps to treat low levels of magnesium in the blood. It can also be used for stomach upsets and heartburn too.

Magnesium chloride

This type of magnesium is more often used topically although studies are still out as to how effective the skin is at absorbing magnesium into the body.

Magnesium lactate

This type of magnesium is a blend of magnesium and lactic acid. This setup helps the gut to absorb magnesium easily.

Magnesium Glycinate

This version is a combination of magnesium and the amino acid glycinate – it is easy for the body and has few side effects making it a good choice for those who need higher doses.

Magnesium malate

Malic acid meets magnesium in this well-tolerated type. This kind of magnesium is believed to be the fastest way to absorb the mineral.

Magnesium taurate

Magnesium taurate is a compound of magnesium and taurine. This kind of magnesium is believed to help lower blood pressure and help cardiovascular systems thrive.

Magnesium sulfate

This is another topical kind of magnesium that is often found in Epsom salts and used to help soothe tired muscles. Again, there still needs to be research done on how well the body can absorb magnesium.

Side effects

While for many people taking magnesium orally is considered to be safe practice, some people may have mild side effects from magnesium supplements. Some of these side effects may include stomach upset, nausea, vomiting, and other gastro issues. Taking large doses of magnesium frequently can lead to more complex health issues that aren’t safe including low blood pressure, heartbeat issues, and even in extreme cases the risk of coma and death.

FAQ

What should you not take with magnesium?

Magnesium can have interactions with some medications and kinds of antibiotics. If you are on any kind of medication you should always check with your professional health provider prior to taking magnesium.

What are the best sources of magnesium?

When it comes to naturally taking magnesium you can look to leafy greens, nuts, seeds, legumes, and low-fat dairy products. If you can’t get enough magnesium naturally you can also take a supplement to help.

What is the best way to take magnesium?

Orally taking magnesium citrate has been found to be one of the more effective ways of upping your magnesium levels. Make sure that you take your magnesium supplements with food and water as some kinds of supplements can cause issues with your GI tract.

What is the best time of day to take a magnesium supplement?

Take your magnesium supplement in the morning, afternoon, or evening with food and a glass of water. There is no specific time of day that works better than others when taking a magnesium supplement.