Magnesium may not be a supplement that is talked about often, but it is absolutely crucial in a healthy functional body. This element plays an important role in protein synthesis, proper muscle and nervous system function, and regulating blood sugar and blood pressure. Magnesium is also known to improve sleep. Though it’s usually best to get most of your vitamins and minerals from the food you eat, many people are deficient in magnesium without even knowing. Keep reading to find out what some of the best magnesium supplements on the market are to add to your diet.
Besides being an important element for healthy body functions, adding more magnesium to your diet may actually slow brain aging and ward off dementia. According to a study from Australian National University that included 6,000 participants, a higher dose of magnesium each day may keep dementia at bay. Study authors report more magnesium on a daily basis leads to stronger brain health as we age. Moreover, eating lots of magnesium-rich foods (spinach, pumpkin seeds, nuts) may also help lower the risk of dementia.
Eating magnesium rich foods (or taking a magnesium supplement!) can also help lower your risk of cancer. In a study from the University of Basel, researchers find foods rich with magnesium — including avocados, spinach, bananas, and beans — all help to boost the immune system. Study authors say magnesium levels are an important factor in the body’s ability to stave off tumors and infections. Being low in magnesium increases the risk of diabetes, high blood pressure, heart disease, osteoporosis, and even Alzheimer’s.
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. Plus, it regulates blood sugar and blood pressure. One psychologist calls it “the original chill pill,” thanks to it showing great promise in patients with depression, anxiety, insomnia, and stress management.
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. 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
Pure Encapsulations makes some of the highest quality supplements on the market, with most of their formulas being free of extra additives and ingredients. “Pure Encapsulations Magnesium (Glycinate) Supplement is a game-changer for my gut health,” writes a reviewer at Buoy Health. “Convenient and gentle, it eases digestion without causing a bathroom frenzy. With excellent bioavailability and minimal side effects, it keeps things moving and promotes relaxation for a peaceful night’s sleep. Effortless and precise, it’s a must-have in my daily routine.”
This capsule contains magnesium glycinate, which is one of the most well-absorbed forms of magnesium. “Pure Encapsulations Magnesium Glycinate has 120 mg of magnesium glycinate—29% Daily Value—per capsule,” says Health. “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.”
Pure Encapsulations performs third-party testing to ensure the purity of their formulas. “Made in a facility that’s NSF-registered and CGMP-certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization,” writes Healthline. “This middle-of-the-road dose of magnesium citrate can help move things along without causing an urgent trip to the bathroom.”
Thorne Research makes one of the best drinkable powdered forms of magnesium. “Thorne provides a powdered form of magnesium that is NSF Certified for Sport; it does not contain any substances banned by major sporting organizations and is safe for use by competitive athletes,” says Good Housekeeping. “It is free from added sugars, and contains minimal ingredients with a touch of monk fruit for improved drinkability. Although monk fruit is a non-calorie sweetener and has a minimal effect on insulin, it can add a very sweet taste. Our nutrition pros recommend diluting with water to achieve reduced sweetness if preferred.”
Magnesium is a great supplement to add to your diet if you’re an athlete – it can improve muscle recovery and performance. “Thorne combined two highly bioavailable forms of magnesium and placed them into one capsule,” writes VeryWellFit. This supplement contains 135 milligrams of magnesium per capsule with 55 milligrams of magnesium citrate and 80 milligrams of magnesium malate. Adequate magnesium levels are essential for optimal muscle function, making it an important mineral for muscle support.
“This magnesium glycinate supplement is great for women with PMS, and it may offer a cellular energy boost and metabolic support,” explains Prevention. “The recommended dosage is one to four pills per day—ask your doctor what would be best for you.”
NOW makes very affordable supplements formulated with the correct daily amounts at a reasonable price point. “NOW is a well-known brand that has been manufacturing quality vitamins and supplements since 1968 and their magnesium supplements are no exception,” writes Miami Herald. “Formulated with top-quality ingredients, these supplements contain 400 milligrams of magnesium that can help with muscle contraction, nerve impulse transmission, bone mineralization, and energy production. It is also a required cofactor for an estimated 300 enzymes, meaning it helps optimize many bodily functions.”
The NOW magnesium caps contain magnesium oxide, magnesium citrate, and magnesium aspartate. “The NOW magnesium caps contain multiple forms of magnesium which may help with absorption,” says Woman’s Health. “One capsule also gives you the full dose and each bottle is non-GMO certified, vegan, kosher, and keto-friendly.”
“It contains multiple types of magnesium including magnesium oxide, which is typically used as an antacid or laxative,” says Good Housekeeping. “It also contains magnesium citrate which may promote digestive health and improve constipation. One capsule will give you a full dose instead of having to take multiples during the day. This pick is third-party tested by, Underwriter Laboratories (UL), which certifies for labeling accuracy, purity and potency, it is also Non-GMO certified.”
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. “To address differing absorbability and function between various forms of magnesium, Klaire Labs developed Mag Complete, a blend of four different forms of magnesium in a single supplement,” says VeryWellFit. “Klaire Labs Mag Complete boasts 240 milligrams of elemental magnesium in two capsules. The complex comprises a mix of different types of magnesium, like magnesium aspartate, magnesium malate, magnesium taurate, and magnesium succinate.”
The capsules are also free of any allergens like including dairy, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, soy, and yeast and does not contain any extra ingredients like preservatives or fillers. “This product combines magnesium with glycine, an amino acid that the manufacturer states may make the supplement easier for the body to tolerate and absorb,” explains Medical News Today. “The company recommends taking one capsule, 1 to 3 times per day.”
“Klaire Labs Magnesium Glycinate Complex is one of the best options. It’s third-party tested, manufactured in a CGMP-certified facility, and free from artificial colors, flavors, and preservatives,” writes Healthline. “Each capsule blends chelated magnesium glycinate with magnesium oxide.”
Nature Made is probably the most budget friendly brand of supplements on this list. “Nature Made is a reliable brand that often makes our lists,” writes CNET. “Not only are its vitamins affordable, but Nature Made products are United States Pharmacopeia Verified. Its magnesium supplements are also gluten-free and don’t contain any dyes, synthetic colors or flavors.”
Magnesium citrate is a form more often used as a laxative to help pass stool but can also help with nerve and muscle function. “Amidor recommends this supplement for its affordable cost, high absorption and easy to swallow tablets,” writes Forbes. “This particular magnesium supplement is more easily absorbed by the body due to its citrate form, according to the company. With a lower dosage per serving, the manufacturer recommends taking two tablets daily to support muscle relaxation, nerve, bone and heart health.”
“In addition to helping maintain healthy levels of magnesium, this daily supplement from Nature Made may help make it easier to pass stool, thanks to the way it helps pulls fluid into the intestines,” says Mind Body Green. “Free of synthetic dyes and artificial flavors, each serving (250 mg of magnesium citrate) should be taken with a meal for optimum absorption.”
You might also be interested in:
- Best Brain Supplements
- Best Zinc Supplements
- Best Biotin Supplements
- Best Collagen Supplements
- Best Vitamins for Energy
- Buoy Health
- Good Housekeeping
- Miami Herald
- Woman’s Health
- Medical News Today
- Mind Body Green
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