Magnesium is a multiuse mineral for everything from anxiety to muscle relaxation to insomnia. Finding out which form to take and for what can be challenging. Here, a registered dietitian guides us through the best kinds of magnesium supplements.

Table Of Content

Best forForm of magnesium%DV
Thorne Magnesium Bisglycinate Powdersleepglycinate chelate48%SHOP NOW
Double Wood Supplements Magnesium Tauratecalming effectstaurate29%SHOP NOW
MegaFood Magnesium Capsulesmuscle crampsfermented glycinate12%SHOP NOW
Trace Minerals Mega-Mag Liquiddeficiencieschloride95%SHOP NOW
Double Wood Supplements Magnesium Malateeasiest on stomachmalate54%SHOP NOW
Pure Encapsulations Magnesium Citrateoccasional constipationcitrate36%SHOP NOW

Want to learn more about a supplement? Check out our product reviews and compare prices.

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You may have heard magnesium plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.

While it’s found in many foods, including vegetables, whole grains, nuts, and beans, if you don’t consume enough of these foods regularly, you might not be meeting the recommended daily amount of magnesium.

But you might be looking to supplement to help with:

  • improving sleep
  • anxiety levels
  • muscle cramps
  • constipation

Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.

You can read on for our picks of the best magnesium supplements, plus learn what to look for to meet your specific needs.

A quick note on price

$ = under $0.20 per serving
$$ = $0.20 to $0.50 per serving
$$$ = over $0.50 per serving

Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:

  • Ingredients: We looked for products made from high quality ingredients and free from artificial colors and preservatives.
  • Intended use: We included products made to address specific needs such as migraine, constipation, leg cramps, and sleep problems.
  • Type of magnesium: The supplements on our list contain forms of magnesium that research shows are effective for each product’s intended use.
  • Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.

When shopping for a magnesium supplement, it’s important to consider which form of magnesium is right for your needs, the form of supplement you’re comfortable taking, how much magnesium you need to take, and whether the supplement is tested to confirm label accuracy.

Form of magnesium

Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.

While some research exists for the various types of magnesium, most still required more in-depth research.

Supplement type and daily dose

It’s important to choose a supplement that you’re comfortable taking daily. For example, if you dislike swallowing pills, you may want to opt for a liquid, gummy, or chewable option instead.

Even if you are OK with capsules, it’s worth reading customer reviews to understand how large the capsules are and whether they’re easy to swallow.

Lastly, consider if you’re OK taking multiple pills per day or whether you’d prefer a once daily formulation.

Appropriate dosage

The recommended dose for magnesium supplements varies depending on:

  • the Recommended Dietary Allowance for your age and gender
  • how much magnesium you consume through your diet
  • whether you have a condition that makes it difficult for your body to absorb magnesium or that requires more magnesium

In addition to recommended amounts, there are also established a Tolerable Upper Intake Level for magnesium specifically from supplements.

To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg daily, unless a healthcare professional has advised you otherwise.

Here are the current average daily recommended amounts of magnesium for teens and adults:

Age or life stageRecommended amount
teen boys (14 to 18 years old)410 mg
teen girls (14 to 18 years old)360 mg
men (18+ years old)400 to 420 mg
women (18+ years old)310 to 320 mg
pregnancy (14 to 18 years old)400 mg
pregnancy (18+ years old)350 to 360 mg
breastfeeding (14 to 18 years old)360 mg
breastfeeding (18+ years old)310 to 320 mg

Tested for purity and potency

Given that the FDA does not regulate supplements the same way as drugs, it’s best to look for brands that are tested, ideally by a third-party organization such as:

This will help ensure that the contents of the bottle match what’s listed on the label.

The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.

Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.

Magnesium citrate and magnesium glycinate serve different purposes.

Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.

Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium supplement for women.

Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional first can help you determine the most suitable magnesium supplement for you.

There is no specific type of magnesium supplement that is universally considered the best for weight loss.

While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a stand-alone solution for weight loss.

Also, research does suggest that many diet plans end up being low in several minerals, including magnesium. So supplementing while on a diet may be beneficial, though you should run it by a doctor first.

Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.

While there’s no official best magnesium for fatigue, a deficiency in magnesium can cause fatigue. Certain forms, such as magnesium malate and lactate, are known for improving levels in the body and may be most useful for addressing fatigue associated with a deficiency.

That being said, if you’re regularly experiencing fatigue, it’s a good idea to chat with your doctor to be sure there aren’t any other underlying causes.

Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium daily.

Supplements may be a good option for people who do not meet their needs through diet alone or for those with specific health concerns, such as anxiety, occasional constipation, migraine, and trouble sleeping.

Because the FDA does not regulate supplements the same way that it regulates medications, it’s important to choose reputable brands that have undergone quality testing. To make your decision simpler, you can select a product from the list above.

If you’re unsure how much to take or which type is most appropriate for your needs, you can speak with a healthcare professional for a specific recommendation.