par Magnesium is the fourth most abundant mineral in your body. It’s involved in many essential functions, including muscle contractions, blood pressure regulation, and blood sugar control (1Trusted Source).
Although it’s found in numerous foods — like vegetables, whole grains, nuts, and beans — observational studies show that most Americans don’t get adequate amounts from their diets (2Trusted Source).
As such, many people turn to a magnesium supplement.
These supplements may also improve sleep and help relieve anxiety, muscle cramps, and constipation (1Trusted Source, 3Trusted Source).
Keep reading to see our picks of the 10 best magnesium supplements for every use.
A quick look at the best magnesium supplements
Best overall magnesium supplement: BioEmblem Triple Magnesium Complex
Best affordable magnesium supplement: Life Extension Magnesium Caps
Best magnesium powder: Thorne Magnesium Bisglycinate Powder
Best magnesium supplement for sleep: Nested Magnesium Glycinate
Best magnesium supplement for anxiety: Klaire Labs Magnesium Glycinate Complex
Best magnesium supplement for leg cramps: MegaFood Magnesium
Best magnesium supplement for migraine: Douglas Laboratories Magnesium Oxide
Best liquid magnesium supplement: Trace Minerals Mega-Mag
Best magnesium supplement for constipation: Pure Encapsulations Magnesium Citrate, Pure Encapsulations Magnesium Liquid
How to choose a magnesium supplement
When shopping for a magnesium supplement, it’s important to consider the form of magnesium, dosage, and product quality.
Form of magnesium
First, you’ll want to choose the form of magnesium that’s most appropriate for your needs.
Types of magnesium include:
magnesium glycinate
magnesium citrate
magnesium chloride
magnesium sulfate
magnesium oxide
magnesium malate
These forms differ in terms of their absorbability and specific uses. For example, magnesium citrate and glycinate have been shown to be absorbed better than magnesium oxide and sulfate, though the research on the absorption is mixed (4Trusted Source, 5Trusted Source).
Additionally, certain types are more beneficial for treating symptoms like constipation and headaches. That’s why it’s important to choose high quality supplements that come in the form that’s most likely to help your specific needs (6Trusted Source).
Appropriate dosage
The recommended dose for magnesium supplements varies, depending on the brand, intended use, and how much of this mineral you’re already getting in your diet (1Trusted Source).
Here are the current average daily recommended amounts of magnesium for teens and adults (7Trusted Source):
Life stage Recommended amount
Teen boys (14–18 years old) 410 mg
Teen girls (14–18 years old) 360 mg
Men (18+ years old) 400–420 mg
Women (18+ years old) 310–320 mg
Pregnancy (14–18 years old) 400 mg
Pregnant people (18+ years old) 350–360 mg
Breastfeeding or chestfeeding (14–18 years old) 360 mg
Breastfeeding or chestfeeding (18+ years old) 310–320 mg
To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless you’re under the supervision of a healthcare professional (7Trusted Source).
Supplement quality
Given that the Food and Drug Administration (FDA) doesn’t regulate supplements the same way it monitors drugs, you should look for brands that are certified by third parties, such as NSF International, Labdoor, Underwriters Laboratories (UL), or USP. This will help ensure quality and accuracy.
it’s also worth choosing products from brands that are current Good Manufacturing Practices (cGMP) certified. This means that their facilities are compliant with current Good Manufacturing Practice regulations established by the FDA.
Finally, consider avoiding products with any artificial ingredients, such as colors, flavors, and preservatives.
How we chose
Healthline evaluated the best magnesium supplements based on the following criteria:
– Ingredients. We looked for products made from high quality ingredients and that are free from artificial colors and preservatives.
– Intended use. We included products made to address specific needs, such as migraine, constipation, leg cramps, and trouble sleeping.
– Type of magnesium. The supplements on our list contain forms of magnesium that have been shown to be effective for each product’s intended use.
– Quality. We included products that are tested for quality and purity, ideally from a third-party lab.
– Vetting. All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
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A note on price
General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price.
Generally, prices range from $0.09–$0.67 per serving, or $10.00–$60.00 per container, though this may differ depending on where you shop.
Note that the serving recommendations vary from 1–4 capsules daily.
Pricing guide
$ = under $0.20 per serving
$$ = $0.20–$0.50 per serving
$$$ = over $0.50 per serving
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Healthline’s picks for the best magnesium supplements
Best overall magnesium supplement
BioEmblem Triple Magnesium Complex
Price: $$$
Age range: adult
Type: capsules
Form of magnesium: citrate, glycinate, malate
Dose: 2 capsules per day
Magnesium per serving: 300 mg
If you’re looking for the best overall magnesium supplement, BioEmblem’s Triple Magnesium Complex should be at the top of your list.
This supplement is certified for purity and accuracy by Labdoor. Plus, it’s made in a California-based facility registered by NSF International, a testing and inspection organization.
The company’s facilities are also cGMP certified, and all of BioEmblem’s ingredients and products go through several rounds of testing to ensure optimal quality and accuracy.
The brand’s Triple Magnesium Complex contains a blend of three types of magnesium — citrate, glycinate, and malate. All of these are chelated, meaning they are bound to compounds that might help your body absorb them more easily, though more research is needed (5Trusted Source).
This product gets high ratings for its wide range of benefits, such as aiding sleep, migraine, anxiety, and muscle cramps and pains.
Each capsule is vegan and gluten-free, as well as free from fillers, artificial ingredients, preservatives, and genetically modified (GMO) ingredients.
Pros
third-party tested by Labdoor
NSF International certification
cGMP certified
vegan
non-GMO
gluten-free
soy-free
Cons
expensive
Best affordable magnesium supplement
Life Extension Magnesium Caps
Price: $
Age range: adult
Type: capsules
Form of magnesium: oxide, citrate, succinate
Dose: 1 capsule per day
Magnesium per serving: 500 mg
Life Extension is a trusted company that’s been making high quality supplements for more than 40 years.
The company prides itself on transparency and quality, and each of its products is manufactured in an NSF-registered GMP facility and contains a certificate of analysis that allows you to confirm its quality and accuracy.
In addition to being rigorously tested for quality and accuracy, Life Extension’s Magnesium Caps are also the most budget-friendly option on our list.
Each capsule is non-GMO verified and combines magnesium oxide, citrate, succinate, and chelated glycinate.
Just keep in mind that these pills pack more than 100% of your daily needs for magnesium, so it’s best to check with your healthcare professional before taking this higher dose.
Pros
affordable
certificate of analysis available for quality and accuracy
manufactured in NSF International-registered GMP facility
Cons
may be too high of a dose for some
Best magnesium powder
Thorne Magnesium Bisglycinate Powder
Price: $$$
Age range: adult
Type: powder
Form of magnesium: glycinate
Dose: 1 scoop (3.95 grams) per day
Magnesium per serving: 200 mg
Thorne Research is known for creating high quality supplements that have been extensively researched.
Its products are made in a lab that meets quality and safety standards set by NSF International and the Therapeutic Goods Administration (TGA), a regulatory body in Australia responsible for assessing supplements.
Thorne Research supplements are also NSF Certified for Sport, ensuring that they’re free from more than 200 substances banned by many major sports organizations.
Thorne’s Magnesium Bisglycinate Powder is one of the best magnesium powders on the market due to its high quality and limited ingredient list.
Unlike other magnesium powders, it’s flavored only with monk fruit concentrate and is free from added sugars, thickeners, and artificial flavors and colors. Plus, it gets good reviews for its flavor and ease of use.
Pros
NSF Certified for Sport
manufactured in a facility that meets NSF and TGA standards
good flavor, according to reviews
highly absorbable form of magnesium
no artificial ingredients
Cons
expensive
Best magnesium supplement for sleep
Nested Magnesium Glycinate
Price: $$
Age range: adult
Type: capsules
Form of magnesium: glycinate, oxide
Dose: 2 capsules per day
Magnesium per serving: 200 mg
Research shows that magnesium plays an important role in stimulating relaxation pathways, including the production of gamma-aminobutyric acid (GABA) — a neurotransmitter responsible for quieting your nervous system and promoting sleep (1Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
Magnesium glycinate is a form bound to glycine, an amino acid shown in animal and test-tube studies to have a calming effect on the brain. That’s why it is thought to be beneficial for sleep. However, there’s currently no research on the effect of magnesium glycinate specifically (11Trusted Source, 12Trusted Source).
Still, if you’re interested in trying it, one of the best options on the market is Nested’s Magnesium Glycinate capsules.
Made with chelated magnesium glycinate for better absorption, each product is manufactured in an NSF International and GMP certified facility, third-party tested for quality and accuracy, and certified gluten-free, vegan, and non-GMO.
Reviewers say this supplement is easy on the stomach, and it gets high reviews for improving overall sleep quality as well as relieving restless leg syndrome and nighttime leg cramps.
Pros
manufactured in an NSF International and GMP certified facility
third-party tested
certified gluten-free
vegan
non-GMO
Cons
limited research on the effectiveness for sleep
Best magnesium supplement for anxiety
Klaire Labs Magnesium Glycinate Complex
Price: $
Age range: adult
Type: capsule
Form of magnesium: glycinate, oxide
Dose: 1 capsule, 1 to 3 times per day
Magnesium per serving: 100 mg
In addition to aiding sleep, magnesium’s calming effect on the nervous system may alleviate anxiety.
While more research is needed, a review of 18 human studies suggests that magnesium may reduce anxiety symptoms (13Trusted Source).
Klaire Labs’ Magnesium Glycinate Complex is one of the best options. It’s third-party tested, manufactured in a GMP certified facility, and free from artificial colors, flavors, and preservatives.
Each capsule blends chelated magnesium glycinate with magnesium oxide.
While magnesium glycinate is commonly used to help with sleep and anxiety, magnesium oxide is one of the most common forms tested in studies examining anxiety (13Trusted Source).
For best results, it’s recommended to take a single capsule, 1 to 3 times per day, or as directed by your healthcare professional.
Pros
affordable
third-party tested
manufactured in a GMP certified facility
no artificial ingredients or preservatives
Cons
could become expensive if taking the maximum dose of 3 capsules per day
Best magnesium supplement for leg cramps
MegaFood Magnesium
Price: $$
Age range: adult
Type: tablet
Form of magnesium: glycinate
Dose: 1 tablet per day
Magnesium per serving: 50 mg
Magnesium has been shown to act as a natural calcium blocker to help your muscles relax. That’s why it’s thought that some muscle cramps may be due to insufficient magnesium intake (14Trusted Source).
While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium (15Trusted Source, 16Trusted Source).
If you’re curious to see whether magnesium can help relieve you of nighttime leg cramps, you’ll want to check out MegaFood Magnesium.
MegaFood is a Certified B Corporation — a legal designation verified by B Lab, a nonprofit organization. The designation is given to companies that meet rigorous standards for accountability, transparency, and social and environmental performance.
MegaFood’s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as quality-verified and certified non-GMO, vegan, and gluten-free.
In addition to magnesium, each tablet contains 50 mg of organic spinach, which is a good source of magnesium (17Trusted Source).
MegaFood’s Magnesium is praised for its ability to reduce leg cramps. Unlike many supplements, it can be taken on an empty stomach. As a result, you can easily take it just before bed to help keep nighttime cramps at bay.
Pro
Certified B Corporation
tested for pesticides and herbicides
non-GMO
vegan
gluten-free
Cons
isn’t third-party tested for purity or accuracy
Best magnesium supplement for migraine
Douglas Laboratories Magnesium Oxide
Price: $
Age range: adult
Type: capsules
Form of magnesium: oxide
Dose: 1 capsule per day
Magnesium per serving: 300 mg
Migraine attacks are debilitating headaches often associated with symptoms like nausea, weakness, and sensitivity to light and sound (18Trusted Source).
Human research indicates that magnesium supplements may help prevent and manage migraine attacks (19Trusted Source, 20Trusted Source).
One form of magnesium that’s thought to be effective for migraine is magnesium oxide, though more research is needed.
Still, if you’re looking for a way to help manage recurring migraine headaches, it’s worth considering Douglas Laboratories Magnesium Oxide (20Trusted Source, 21Trusted Source).
Douglas Laboratories makes all of its products in an NSF International-registered GMP facility. Its supplements are likewise non-GMO verified.
It’s worth noting that some reviewers mention diarrhea as a side effect of the supplement.
Pros
manufactured in an NSF International-registered GMP facility
non-GMO
affordable
Cons
some individuals experience a laxative effect
Best liquid magnesium
Trace Minerals Mega Mag
Price: $$
Age range: adult
Type: liquid
Form of magnesium: chloride
Dose: 1–4 mL (1–4 droppers), per day
Magnesium per serving: 400 mg
For those who have difficulty swallowing pills, liquid supplements may be a good option.
Nevertheless, you should examine the ingredient list before purchase, as many liquid supplements contain added sugar or artificial colors and flavors.
Trace Minerals Mega-Mag is a great liquid magnesium supplement option. It’s free from artificial ingredients and added sugars. The only ingredients are magnesium, chloride, sodium, potassium, sulfate, and boron.
Trace Minerals supplements are third-party tested by Labdoor and manufactured in a GMP-registered facility.
The taste can be strong, though, so it’s recommended to mix the liquid with water, juice, or food.
Pros
third-party tested
produced in a GMP-registered facility
Cons
strong flavor
Best magnesium supplements for constipation
Magnesium has been shown to be an effective treatment for occasional constipation (22Trusted Source).
In particular, magnesium citrate, sulfite, and hydroxide all have an osmotic laxative effect (22Trusted Source).
This means that these supplements help relax your bowels and draw water into your intestines to soften stool and make it easier to pass.
When taking magnesium for constipation, you should talk with your healthcare professional for individualized dosage recommendations.
Pure Encapsulations Magnesium Citrate
Price: $
Age range: adult
Type: capsules
Form of magnesium: citrate
Dose: 1 capsule, 1 to 4 times per day
Magnesium per serving: 150 mg
If you’re experiencing constipation, Pure Encapsulations’ Magnesium Citrate is a high quality option.
Made in a facility that’s NSF International-registered and GMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization (GFCO).
This middle-of-the-road dose of magnesium citrate can help move things along without causing an urgent trip to the bathroom.
For best results, take a single pill with a meal, 1 to 4 times a day, depending on recommendations from your healthcare professional.
Pros
affordable
NSF International-registered and GMP-certified
certified gluten-free
non-GMO
vegan
Cons
may cause cramping and diarrhea
Pure Encapsulations Magnesium Liquid
Price: $$$
Age range: adult
Type: liquid
Form of magnesium: citrate
Dose: 1 teaspoon (5 mL)
Total magnesium: 215 mg
For those who prefer a liquid supplement, Pure Encapsulations also offers liquid magnesium citrate.
Free from artificial sweeteners and colors, this product contains natural fruit flavors, apple juice concentrate, and stevia extract to make it more palatable.
Pure Encapsulations Magnesium Liquid is certified gluten-free and verified non-GMO.
For best results, it’s recommended to consume 1 teaspoon (5 mL) with a meal once per day, or as directed by a healthcare professional.
Pros
NSF International-registered and GMP certified
certified gluten-free
non-GMO
vegetarian
Cons
expensive
may cause cramping and diarrhea
Frequently asked questions
What is the most effective form of magnesium to take as a supplement?
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 suffering from anxiety or migraines (20Trusted Source, 21Trusted Source, 22Trusted Source).
For this reason, you’ll want to choose a supplement that includes magnesium in the form that’s most effective for your specific needs (6Trusted Source).
Should I take magnesium supplements?
People with a magnesium deficiency or those who have trouble getting enough magnesium in their diets should consider taking a magnesium supplement (7Trusted Source).
However, before beginning any new supplement, you should always talk it over with a healthcare professional, especially if you are taking any medications or are pregnant or nursing.
Specifically, magnesium supplements may be unsafe for individuals taking diuretics, heart medications, or antibiotics (23Trusted Source).
What are magnesium supplements good for?
Magnesium supplements may provide several health benefits, including helping lower blood pressure, reducing the risk of heart disease, and improving sleep (24Trusted Source, 25Trusted Source, 26Trusted Source).
Additionally, magnesium supplements may help relieve anxiety, muscle cramps, and constipation, though more research is needed (1Trusted Source, 3Trusted Source).
How much magnesium is safe to take?
The total recommended daily amount of magnesium is 400–420 mg for men and 320–360 mg for women. Keep in mind, this number is for all dietary sources of magnesium, including from food sources and supplements (23Trusted Source).
The upper limit for magnesium from supplements specifically is 350 mg (23Trusted Source).
We recommend speaking with a healthcare professional about an appropriate dosage for you.
Are there side effects of taking magnesium supplements?
Magnesium supplements can cause some digestive issues, including nausea, stomach cramping, and diarrhea, especially when taken at higher doses (23Trusted Source).
Additionally, certain individuals, such as those with kidney conditions, can be more susceptible to side effects (27Trusted Source).
The bottom line
Supplements are a good option for people who don’t meet their needs through diet alone.
Because the FDA doesn’t 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, speak with a healthcare professional for a specific recommendation.
