Best Magnesium Supplement

We look at various criteria when evaluating our top picks we think are essential in providing a comprehensive view of each product. These criteria include cost, ingredients, effectiveness, safety, and convenience.

Winner: Thorne Research

Gauging the effectiveness of a supplement without trying it out can be difficult. But it’s important to look at the ingredients and any research that’s been performed that might indicate a supplement’s efficacy. Our top picks include clinically tested ingredients that have proven effective in trials or studies.

Our winner for effectiveness is Thorne Research Magnesium Bisglycinate Powder because it contains a soluble form of magnesium that is easily absorbed by the body. This reduces the likelihood of side effects associated with magnesium supplements, such as diarrhea or upset stomach. Glycine, the amino acid that makes magnesium more soluble, has also been shown in clinical studies to promote high-quality sleep.

Winner: 1MD

When choosing a magnesium supplement, it’s important to pay attention to quality and safety, among other factors, but you also want to ensure that you’re paying a fair price. We looked at companies that offer affordable products, analyzing their opportunities for saving, generous return policies, and other value-adding factors.

Our winner in this category is 1MD because their MagMD Plus is inexpensive and high-quality. One bottle of capsules contains a two-month supply for only $19.99 ($0.17 per capsule). 1MD also offers subscription plans that save you up to 35% and include free shipping. If you don’t like MagMD, you can take advantage of their 90-day money-back guarantee.

Winners: Pure Encapsulations and Life Extension

Magnesium should be the primary ingredient in these products, but some also include other vitamins and minerals to enhance effectiveness. It’s also important to pay attention to quality and purity standards when choosing a magnesium supplement. These ensure that you choose a product without fillers, allergens, or other unnecessary ingredients.

Pure Encapsulations and Life Extension tie for best ingredients because they both include natural components with few extras. Pure Encapsulations Magnesium Glycinate includes vegan ingredients without gluten, GMOs, wheat, soy, nuts, or artificial colors, flavors, and preservatives. Life Extension Neuro-Mag Magnesium L-Threonate is a vegetarian product and is gluten- and GMO-free. It also contains L-threonate, shown in clinical studies to enhance memory.

Winner: Live Conscious

Since the FDA doesn’t regulate dietary supplements the same way they regulate food and prescription medication, it’s important to consider supplement manufacturers’ steps to produce safe, high-quality products. Most companies disclose this information on their website to demonstrate their commitment to pure, effective products.

Live Conscious is our winner for safety because MagWell is rigorously tested by third parties to ensure ingredient safety and purity. Live Conscious also follows cGMP guidelines, which are FDA-approved benchmarks for safe supplement manufacturing. To take their product’s safety a step further, the company ensures the product does not contain common allergens like shellfish or soy and is also free of dairy, gluten, preservatives, and sugar.

Winner: Thorne Research

Complicated dosing instructions can make it difficult to add a new dietary supplement into your routine. Since you won’t feel the effects of a supplement immediately, consistent use is key to unlock best results.

Thorne Research is our top pick for convenience because this powder supplement is easy to take and doesn’t require you to remember complex directions. To reap the supplement’s full benefits, mix one scoop of powder with eight ounces of water or juice once or twice daily.

Magnesium is a mineral found in the human body that is essential to certain body processes, including:

• Blood sugar control
• Muscle function
• Nerve messaging
• Protein building
• Energy production

We need to ingest magnesium for our bodies to function properly. Ideally, you would get enough magnesium from your diet, but studies show that around 50% of people have a magnesium deficiency.

Magnesium can be found in foods like:

• Legumes
• Nuts
• Seeds
• Whole grains
• Yogurt
• Leafy green vegetables
• Meat and fish

If you don’t get enough magnesium in your diet, you may experience physical symptoms that hint toward a deficiency. These symptoms include:

• Muscle weakness, aches, or twitches
• Depression, anxiety, or apathy
• Weakened bones
• Fatigue
• High blood pressure
• Severe asthma symptoms
• Irregular heartbeat

Your age and gender determine how much magnesium you should have per day. The chart below shows the proper amounts for adults. If you want to know about doses for children or those who are pregnant or lactating, check out the full chart at the National Institutes of Health.

If you’re not ingesting the proper amount of magnesium per day and experiencing adverse symptoms, your doctor may recommend a magnesium supplement.

Magnesium supplements help your body get enough magnesium (based on the daily requirements) to function well. Without the proper amount of magnesium, you may experience certain health issues, like high blood pressure or type 2 diabetes. Taking a supplement helps stave off these potential issues by giving your body the magnesium it needs.

Here are a few ways that magnesium supplements can work to improve your overall health.

If you’ve been diagnosed with a magnesium deficiency, beginning magnesium supplementation may be a good choice for you. In addition, several health issues are known to deplete magnesium levels, including:

• Dietary restrictions
• Gastrointestinal conditions (such as IBS or Crohn’s disease)
• Migraines
• Pregnancy or lactation
• Type 2 diabetes
• Substance abuse disorder

If you live with any of these conditions or take medication that depletes magnesium, talk to your doctor about your magnesium levels, especially if you’re experiencing symptoms like muscle weakness, fatigue, or irregular heartbeat. The natural aging process also depletes magnesium, so older adults should also consider reaching out to their doctor.

Just as some medical issues necessitate magnesium supplementation, some issues could lead to a build-up of magnesium. Magnesium toxicity can cause serious complications, like respiratory failure and cardiac arrest, so it’s crucial to avoid magnesium supplements if you:

• Have impaired kidney function
• Are undergoing treatment for cancer or preeclampsia
• Ingest enough magnesium in your diet
• Are on dialysis
• Take medications like diuretics, PPIs, or antibiotics

In addition, it’s always important to consult your doctor before starting your infant or child on any supplement, including magnesium. While pregnant and lactating people generally need higher doses of magnesium to stay healthy, we also recommend speaking with a medical professional before beginning magnesium supplementation.

Magnesium supplements are generally safe for healthy adults when taken as directed. Keep in mind that over-supplementation of magnesium can lead to adverse consequences like diarrhea, nausea, or other digestive issues. These symptoms generally subside once you reduce the dose.

Magnesium toxicity, which happens when your body holds onto too much magnesium or your kidneys can’t process it all, can result from taking too much magnesium, taking it while living with certain medical conditions, or taking certain medications (as discussed in the previous section).

Before beginning magnesium supplements, talk to your doctor to ensure supplementation is the right course of action for you.

Best for most people and best for sleep

Thorne Research Magnesium Bisglycinate Powder is our overall top pick because it is made of a soluble form of magnesium that is easily absorbed by the body, leaving little room for common side effects like bloating or stomach upset. The glycine formulation is ideal for those who need help with rest and relaxation, as glycine is an amino acid that reduces stress and promotes sleep duration and quality.

In addition to helping with stress reduction and sleep, this powder also supports:

• Muscle health and recovery
• Cognition
• Nerve health
• Balanced blood sugar
• Strong bones

The powder is lightly sweetened and is free from gluten, dairy, soy, and artificial flavors and colors. You can mix one scoop of powder with eight ounces of water or juice and drink it once or twice daily. The product is NSF-certified, so you can rest assured that it doesn’t contain any banned substances.

One canister costs $44 and includes 60 scoops of powder. This could be a one- or two-month supply, depending on how much powder you take daily.

You can also take advantage of Thorne’s subscribe and save offer, which saves you 10% on each refill order and includes free shipping. You can opt to have your subscription shipped every one to four months. If you subscribe to three or more products, you can save up to 20% on your entire order.

A 60-day satisfaction guarantee covers all purchases. If you’re unsatisfied with the product, initiate a return on the Thorne website within 60 days of purchase for a full refund or credit.

Best natural formula

Pure Encapsulations Magnesium Glycinate is our pick for best natural formula because it is made from vegan ingredients and does not contain any artificial ingredients or common allergens. The product — which comes in powder, capsule, and liquid form — is free from:

Because of its all-natural formula, it is ideal for people with sensitive stomachs, especially those concerned about any potential side effects from a magnesium supplement. While this is still possible with Pure Encapsulations, the natural formula reduces the likelihood of irritation and allergic reactions.

This product helps support many body functions, including:

• Heart health
• Balanced blood sugar
• Cognition
• Musculoskeletal health
• Energy production
• Cardiovascular health
• Bone strength

Dosage instructions vary depending on the formula you choose:

• If you choose the capsule form, take one to four daily with food.
• Mix one scoop of powder with water one to two times daily and drink with a meal.
• Take one to two teaspoons of liquid per day with food.

The cost of Pure Encapsulations depends on which formulation you choose. If you select capsules, you can choose a 90-, 180-, or 360-count bottle. Prices are outlined below:

• 90-count: $23.60
• 180-count: $40.45
• 360-count: $75.90

One container of powder contains 60 scoops and costs $27.05, and one container of liquid includes 96 teaspoons and costs $43.15. The company does not offer product subscriptions, but a 30-day money-back guarantee covers your purchase. Shipping is free on orders over $100 placed within the contiguous U.S. All other orders ship for a flat rate of $10-12, depending on your location.

Best mood booster

Life Extension Neuro-Mag Magnesium L-Threonate is our pick for best mood booster because its formulation is designed to enhance cognition and promote brain health. These benefits help:

• Improve memory
• Reverse signs of cognitive decline
• Create healthy pathways between brain cells
• Enhance executive function

Improving these brain functions can help boost mood and reduce common cognitive issues like brain fog, mental fatigue, and memory loss. Magnesium levels also decline as we age, which can lead to age-related cognition issues. Boosting your magnesium intake can help to mitigate some of these issues. And improving your executive functioning means it’ll be easier to start, finish, and focus on your daily tasks.

Life Extension capsules are also gluten-free, non-GMO, and vegetarian. Take three capsules per day for best results.

Each bottle of Neuro-Mag contains 90 capsules, a one-month supply. You can choose between a one-time purchase for $30.75 per bottle ($0.34 per capsule) or opt for auto-shipping every 1-12 months. Auto-shipping reduces the per bottle price by 11% to $27.50 ($0.31 per capsule) and grants you free shipping.

A generous 12-month return policy covers purchases of Life Extension products. Return your product for any reason within the timeframe and receive a replacement product, store credit, or refund.

Best immune support

Live Conscious MagWell capsules combine magnesium with zinc and vitamin D3 for an immune system boost, which is why it’s our top pick for best immune support. Zinc is a mineral essential for healing damaged tissues, promoting cell growth, and supporting the immune system, among other benefits. Vitamin D3 also helps with immune support, bone strength, and heart health. The combination of these ingredients makes MagWell an ideal choice for someone who wants to increase magnesium intake and bolster their immune response.

In addition to these benefits, MagWell also helps with:

• Nerve and heart health
• Cardiovascular support
• Nervous system function
• Musculoskeletal health
• Cognitive function
• Enhanced mood

MagWell is third-party tested for ingredient safety and purity and does not contain dairy, gluten, soy, preservatives, shellfish, or sugar. Live Conscious follows cGMP guidelines for safe manufacturing practices.

Take two capsules once daily with eight ounces of water for best results.

Live Conscious offers a 365-day money-back guarantee on all orders. Choose between a one-time purchase or a subscription order to save up to 28%. The price breakdown is below.

Best budget pick

1MD MagMD Plus is our best budget pick because it offers a quality product at a low price with many savings opportunities. Each bottle of capsules includes a two-month supply, and a one-time purchase of one bottle only costs $19.99, or $0.17 per capsule. In addition, 1MD also offers a subscription option that can save you up to 35% and includes free shipping. 1MD’s 90-day money-back guarantee protects your order in case it doesn’t agree with you.

Just because it’s inexpensive doesn’t mean it’s not a high-quality product. In fact, MagMD Plus combines zinc, vitamin D3, and magnesium to promote many bodily functions that impact overall health, including:

• Cardiovascular support
• Bone health
• Nervous system function
• Musculoskeletal system support
• Heart health
• Cognitive function
• Immunity

After one month of taking MagMD Plus, you can expect to have reached desired levels of magnesium, and your second month should include boosted mood and improved cognition. By month three, your body has begun building bone, muscle, and heart strength, which it will continue to do as you take the supplement. 1MD breaks down this timeline of expectations directly on MagMD Plus’s product page, granting you extra transparency and honesty.

MagMD Plus does not include dairy, peanuts, wheat, shellfish, or GMOs. For best results, take two capsules daily.

1MD covers all orders with a 90-day money-back guarantee, and shipping is free on all U.S. orders purchased through a subscription. The chart below breaks down prices and purchase options.

What do magnesium supplements help with?

In addition to increasing your magnesium levels (which helps with dozens of body processes), magnesium supplements also help improve sleep quality and digestive issues. Because magnesium stimulates GABA, an amino acid that slows the nervous system, magnesium supplements can have a relaxing effect, leading to better sleep quality and duration. In addition, magnesium citrate is known to have a laxative effect, which can help with constipation and other gastrointestinal issues. However, not every magnesium supplement uses magnesium citrate, so be sure to double check the Supplement Facts if you’re looking for GI support.

How do I know if I need magnesium supplements?

You may need a magnesium supplement if you don’t get enough magnesium in your diet or have an illness that prevents magnesium intake. You may also have a magnesium deficiency without knowing it, so paying attention to your body for the signs is essential. Magnesium deficiency causes many symptoms, including:

• Fatigue
• Loss of appetite
• Nausea and vomiting
• Abnormal heart rhythms
• Numbness and tingling
• Muscle spasms, cramps, and weakness
• Personality changes
• Seizures

If you have some of these symptoms and suspect a magnesium deficiency, talk to your doctor about magnesium supplementation.

How much magnesium should you take?

The amount of magnesium you take per day depends on your age, gender, diet, and health status. In general, adult women should have 320-360mg per day, and adult men should get 400-420mg per day. If you eat a magnesium-rich diet, you may require less supplementation to reach this daily value. In addition, those with a magnesium deficiency or other health concerns may require more or less magnesium than the recommended amount. It’s important to talk to a healthcare provider about dosing and how to avoid taking too much magnesium, which can have serious health consequences.

Which type of magnesium is best to take?

There are many forms of magnesium available, and the one you choose should depend on your health concern as well as which form is easiest for your body to absorb. The types of magnesium you will often see in supplements include:

• Magnesium citrate
• Magnesium lactate
• Magnesium aspartate
• Magnesium chloride
• Magnesium malate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium sulfate
• Magnesium glycinate
• Magnesium orotate
• Magnesium oxide

Each type of magnesium is intended to boost magnesium levels in the body, but some forms also help with other issues. For example, magnesium citrate is often used to treat constipation, and magnesium lactate helps reduce the production of stomach acid.

What foods are high in magnesium?

Many foods provide high levels of magnesium, from nuts and seeds to beans and whole grains. Here’s a more detailed look:

• Legumes (black beans, edamame, lima beans)
• Nuts (almonds, cashews, peanuts)
• Seeds (flaxseed, pumpkin seeds)
• Green leafy vegetables (spinach, kale, collard greens)
• Whole grains (quinoa, shredded wheat)
• Low-fat dairy products (non-fat milk, yogurt)
• Soy milk
• Fortified cereals
• Dark chocolate
• Water

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Additionally, like all health-related content on this website, this review was thoroughly vetted by one or more members of our Medical Review Board for accuracy.