5 Magnesium Supplements You Should Take To Boost Your Health

In the pursuit of overall well-being, magnesium stands out as a crucial mineral with a plethora of benefits, ranging from supporting bone health to aiding muscle function and regulating mood. However, with various forms and brands flooding the market, choosing the best magnesium supplement can be a daunting task. Fear not! In this comprehensive guide, we’ll navigate the landscape of magnesium supplements, highlighting the top contenders renowned for their quality, bioavailability, and effectiveness. Whether you’re seeking relief from muscle cramps, aiming to enhance sleep quality, or simply looking to bolster your daily nutrient intake, we’ve got you covered with expert insights and recommendations to help you find the perfect match for your wellness journey.

Magnesium was even recommended by StudyFinds’ dietician Shyla Cadogan. “If you asked me which vitamin is most worth it, I’d say magnesium,” writes Cadogan. This is for many reasons. Taking it daily can help with debilitating period cramps, consistent muscle pains and aches, and poor sleep. If you don’t seek out enough magnesium in your diet, which products will give you that much-needed boost? StudyFinds did the research for you, compiling a list of the five best magnesium supplements reviewed on the web. These supplements were recommended most across 12 reviews. If you already take a magnesium supplement, let us know which brand you prefer in the comments below! 

The List: Best Magnesium Supplements, Per Experts

1. Pure Encapsulations Magnesium Glycinate 

Pure Encapsulations Magnesium Glycinate 
Pure Encapsulations Magnesium Glycinate (supplementfirst.com)

Pure Encapsulations makes some of the highest quality supplements on the market, with most of their formulas being free of extra additives and ingredients. Forget about the daily struggle with sluggish digestion! Reviewers at Buoy Health are raving about Pure Encapsulations Magnesium (Glycinate) Supplement, calling it a “game-changer” for their gut health. Unlike some harsh laxatives, this gentle supplement promises smoother digestion without the bathroom drama. Buoy Health praises its high bioavailability (meaning your body can easily absorb it) and minimal side effects, promoting relaxation for a peaceful night’s rest. Imagine – effortless regularity and a tranquil night’s sleep, all wrapped up in one convenient capsule! This daily essential is quickly becoming a must-have for many.

Looking at the science behind the magic, Health magazine dives into the details. Each capsule of Pure Encapsulations Magnesium Glycinate packs a powerful 120mg punch of magnesium glycinate, providing 29% of your daily recommended value. This specific form of magnesium is well-absorbed by the body, making it a great choice for those seeking digestive ease. But the benefits go beyond your gut! Health also highlights the potential of magnesium glycinate to improve sleep, thanks to its glycine component that may play a role in sleep regulation. So, a restful night’s sleep could be a delightful side effect of supporting your digestion.

Finally, for those concerned about quality and safety, Healthline provides some reassurance. Pure Encapsulations Magnesium Glycinate is manufactured in a facility that meets rigorous standards, including NSF registration and CGMP certification. This means you can be confident you’re getting a high-quality product. And the good news keeps coming – this supplement is also vegan, non-GMO verified, and certified gluten-free, making it suitable for a wide range of dietary needs

2. Thorne Magnesium Bisglycinate

Thorne Magnesium Bisglycinate
Thorne Magnesium Bisglycinate (thorne.com)

Ever dreamt of a sports supplement that tastes good and actually works? Good Housekeeping has your back with Thorne’s powdered magnesium. This innovative formula is NSF Certified for Sport, meaning competitive athletes can rest easy knowing it adheres to strict anti-doping standards. Forget chemical-laden concoctions – Thorne’s magnesium boasts a clean and simple ingredient list, sweetened with a touch of monk fruit for a hint of natural sweetness. While monk fruit is a guilt-free sweetener, it can pack a punch flavor-wise. Their tip? Dilute it with water to customize the sweetness to your preference and quench your thirst at the same time!

Looking for a powerful one-two punch for your muscles? VeryWellFit recommends Thorne’s unique capsule containing a blend of two highly absorbable magnesium forms: citrate and malate. Each capsule delivers a hefty 135mg of magnesium, with 55mg each of citrate and malate. Why the double team? Because magnesium plays a vital role in muscle function, and Thorne’s formula aims to provide optimal support. So, say goodbye to muscle woes and hello to peak performance!

Finally, for our ladies out there, Prevention magazine sheds light on Thorne’s magnesium glycinate supplement, a potential hero for PMS sufferers. This particular form of magnesium may offer cellular energy and metabolic support, which could be a game-changer for managing those monthly hormonal shifts. The recommended dosage ranges from one to four capsules daily, but Prevention emphasizes consulting your doctor to determine the perfect amount for your individual needs. With Thorne’s magnesium on your side, you can embrace a calmer, more energized you throughout the month.

3. NOW Magnesium Caps

NOW Magnesium Caps
NOW Magnesium Caps (nowfoods.com)

NOW makes very affordable supplements formulated with the correct daily amounts at a reasonable price point. NOW is a brand trusted for quality vitamins and supplements since 1968. Their magnesium line-up boasts top-notch ingredients, with a whopping 400mg of magnesium per capsule.

But what truly sets NOW’s magnesium apart? Woman’s Health brings up the clever blend of three different magnesium forms: oxide, citrate, and aspartate. This variety can enhance absorption, ensuring your body gets the most out of each dose. Another perk? Just one capsule delivers the full recommended amount, making it a convenient and effective choice. And for those with dietary restrictions, NOW caters to a wide range with their non-GMO certified, vegan, kosher, and keto-friendly formula.

However, Good Housekeeping points out something to consider – the inclusion of magnesium oxide. This form is often used for digestive issues, so it might not be the best choice for everyone. The good news is, the formula also includes magnesium citrate, a form known for promoting gut health and potentially easing constipation. Ultimately, the best form of magnesium depends on your individual needs. One thing’s for sure: with NOW’s third-party tested, Underwriters Laboratories (UL) certified product, you can be confident you’re getting a pure, potent dose tailored to your wellness goals.

4. Klaire Labs Mag Complete

Klaire Labs Mag Complete
Klaire Labs Mag Complete (pureformulas.com)

If you want a well-rounded magnesium supplement, the Klaire Labs Mag Complete has the perfect mix of different forms of magnesium to ensure maximum absorption.

Tired of deciphering the magnesium mystery? What form is best? How much do I need? Klaire Labs’ Mag Complete is here to simplify your routine, according to VeryWell Fit. This innovative formula throws out the guesswork by packing four powerful magnesium forms into one convenient capsule!

Each two-capsule serving delivers a hefty 240mg of elemental magnesium, a blend that includes magnesium aspartate, malate, taurate, and succinate. Confused by the technical terms? Don’t worry, they all work together to address different absorption needs and target various functions within the body.

But Klaire Labs doesn’t stop at just effectiveness. Medical News Today emphasizes their commitment to clean ingredients – their capsules are free of common allergens, gluten, and unnecessary fillers. They’ve even included glycine, an amino acid that may enhance absorption and tolerability. The recommended dosage is flexible, with one capsule taken one to three times a day depending on your individual needs.

5. Nature Made Magnesium Citrate

Nature Made Magnesium Citrate
Nature Made Magnesium Citrate (naturemade.com)

Nature Made is probably the most budget friendly brand of supplements on this list. CNET loves Nature Made as a reliable and affordable option. Not only are they gentle on your wallet, but Nature Made products are also USP Verified, meaning they meet strict quality standards. Plus, they keep things clean with gluten-free formulas free of artificial dyes and flavors.

So what can Nature Made magnesium do for you? Forbes zeroes in on magnesium citrate, the hero ingredient in their formula. This specific form is known for its high absorption rate and its potential benefits for nerve and muscle function, according to the manufacturer. It might not be a magic bullet, but the lower dosage (two tablets daily) makes it an accessible option for those seeking basic magnesium support for muscle relaxation, nerves, bones, and even heart health.

Beyond its budget-friendly appeal, Mind Body Green points out another potential perk: a helping hand with digestion. Nature Made magnesium citrate may help draw fluids into the intestines, promoting regularity. Remember, for optimal absorption, they recommend taking each serving (250mg of magnesium citrate) with a meal.

Why Supplement with Magnesium?

Unfortunately, modern diets often fall short in providing the recommended daily intake of magnesium (400-420mg for men, 310-320mg for women). This deficiency can manifest in a variety of ways, including:

  • Muscle cramps and spasms
  • Fatigue and low energy levels
  • Insomnia and sleep disturbances
  • Anxiety and depression
  • Headaches and migraines
  • High blood pressure

Supplementing with magnesium can help address these deficiencies and unlock a multitude of health benefits:

    • Improved sleep quality: Magnesium acts as a natural relaxant, promoting deeper sleep and reducing nighttime restlessness.
    • Enhanced muscle function and recovery: Magnesium is crucial for muscle contraction and relaxation, aiding in exercise performance and preventing cramps.
    • Boosted energy levels: Adequate magnesium levels contribute to efficient energy production, combating fatigue and brain fog.
    • Reduced anxiety and stress: Magnesium’s calming properties help regulate mood and alleviate symptoms of anxiety and stress.
    • Stronger bones: Magnesium plays a vital role in bone health and mineral metabolism, contributing to bone density and reducing the risk of osteoporosis.
    • Better blood pressure control: Magnesium helps regulate blood pressure by relaxing blood vessels and improving blood flow.

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Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This article may contain affiliate links in which we receive a commission if you make a purchase.

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About the Author

Elsa Lee

Elsa is a freelance journalist, copywriter, and marketer based out of the Los Angeles area. She has been writing for 7 years.

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