Magnesium is the fourth most abundant essential mineral in the human body, and is an important component in making our body and brains healthy.
Despite this, millions of Americans lack magnesium in their diets, which can lead to medical conditions including lack of sleep, anxiety, migraines, and cramps. And in more serious cases of magnesium deficiency, numbness, muscle tingling, constipation, abnormal heart rhythms, and seizures (1).
Thankfully, supporting a balanced diet with the best magnesium supplements can ensure that you intake enough magnesium in your every day diet.
Here at BigBlueTest.org we compare and review all of the best magnesium supplements, so that you can quickly select the magnesium supplement that is best suited to your needs.
Not only do we show you the best magnesium supplements for general magnesium intake, but we also show you the best supplements for treating certain conditions like joint pain, anxiety, and leg cramps.
Magnesium comes in various different forms:
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Oxide
- Magnesium Malate
- Magnesium Bisglycinate
- Magnesium L-threonate
- Magnesium Sulfate
- Magnesium Aspartate
- Magnesium Chelate
Each type of magnesium is better suited in treating different ailments and conditions in the body. And certain types of magnesium are easier for the body to absorb. For example, magnesium citrate and magnesium glycinate are easier for the body to absorb than magnesium sulfate and magnesium oxide.
This is why many of the best magnesium supplements are primarily made up of magnesium citrate and glycinate.
The following top 10 list of magnesium supplements have been carefully selected by our in-house team of experts thanks to their general ability to provide adequate levels of magensium in your body.
In turn, supporting protein formation, increasing energy levels, improving muscle movability, and regulating the central nervous system.
Top 10 Magnesium Supplements:
- BioEmblem Triple Magnesium Complex
- Nature’s Bounty Magnesium Tablets
- Nested Magnesium Glycinate
- Doctor’s Best High Absorption Magnesium Glycinate
- Nature’s Vitality Cal Magnesium Citrate
- Nature’s Made Extra Strength Magnesium Oxide
- Thorne Magnesium Bisglycinate Powder
- Megafood Magnesium
- Kal Magnesium Glycinate
- Sundown Magnesium Supplements
Top 10 Magnesium Supplements
So let’s get started. Here is our list of the best magnesium supplements available to buy.
We start with a general all-round magnesium supplement that offers a broad range of health benefits. If you are looking for something to help with a specific condition, like anxiety, cramps, or sleep, check out our best magnesium supplements by category later in this guide.
1. BioEmblem Triple Magnesium Complex
Top of our best magnesium supplements list is the BioEmblem Triple Magnesium Complex. BioEmblem Triple Magnesium Complex is a great all-round magnesium supplement that supports healthy muscle and nerve function, whilst maintaining excellent bone, joint, brain and heart health.
If you suffer from stress or anxiety that impacts your sleep, then the BioEmblem Triple Magnesium Complex is a great option. The BioEmblem magnesium supplement promotes calmness, relaxation, improved sleep and exercise recovery.
Likewise, BioEmblem’s magnesium supplement promotes cellular energy that helps with a wide range of healthy body functions like cardiovascular health, cognitive function and joint strength.
BioEmblem’s magnesium supplements is made in an FDA-Registered facility in California, and has been 3rd party tested for accuracy and purity. BioEmblem’s manufacturing process is also audited by the NSF and is cGMP Certified.
Forms of Magnesium:
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Malate
- Magnesium Chelate – promoted high absorption
Health Benefits:
- Supports healthy muscle and nerve function
- Maintains excellent bone, joint, brain and heart health
- Reduces anxiety, and stress that leads to poor sleep
Dosage:
- 300 mg of magnesium per serving
- 2 capsules per day
Price:
- $$$
2. Nature’s Bounty Magnesium Tablets
Next on our list of top magnesium supplements are Nature’s Bounty Magnesium Tablets. Nature’s Bounty Magnesium Tablets are a high potency magnesium supplement specifically designed to support bone strength and muscle health. Particularly for older adults.
Nature’s Bounty Magnesium Tablets aid natural protein formation, bone mineralization and nerve impulses that decrease with older age. Each Nature Bounty magnesium supplement is coated to ensure that it is easy to swallow, and include zero artificial flavors or sweeteners.
The Nature’s Bounty Magnesium Tablets are free of starch, gluten, sugar, soy, milk, lactose, what, yeast, sodium, and fish.
The tablets are subjected to numerous quality testes throughout the manufacturing process, which is overseen by scientists and quality experts. This ensures that Nature’s Bounty Magnesium Supplement meets all GMP supplement quality standards.
Forms of Magnesium:
- ​​​​Magnesium Oxide
Health Benefits:
- Supports bone strength and muscle health
- Aids protein formation, bone mineralization and nerve impulses
- Well suited for older adults
Dosage:
- 500 mg of magnesium per serving
- 1 capsule per day
Price:
$
3. Nested Magnesium Glycinate
Third on our list of the best magnesium supplements is the Nested Magnesium Glycinate supplement. These brilliant all-round magnesium supplements are especially well-suited for reducing migraines, soothing muscle cramps, and improving sleep.
The Nested Magnesium Glycinate uses a unique blend of magnesium glycinate, which is the most bioavailable form of magnesium. This means that there is less magnesium entering the colon, which can cause unwanted laxative side effects (2).
Nested Magnesium Glycinate is socially conscious, each of the 120 magnesium tablets in the Nested bottle is vegan, plant-based, and made from zero animal products. Nested’s supplement is allergen-free, with 1% of the purchase price being donated to charities like Vitamin Angels.
If you are looking for the best magnesium supplements to reduce anxiety and improve sleep, then pick the Nested Magnesium Glycinate tablets.
Forms of Magnesium:
- Magnesium Glycinate
Health Benefits:
- Promotes healthy sleeping patterns for a relaxed body and mind
- Supports bone formation by maintaining calcium, Vitamin D, Copper, Potassium, and Zinc in the body
- Relieves muscle tiredness and cramping
Dosage:
- 200 mg of magnesium per serving
- 2 capsules per day
Price:
$$
4. Doctor’s Best High Absorption Magnesium Glycinate
Next on our best magnesium supplements list is another brilliant all-rounder, with over 20,000 5-star reviews on Amazon.
Doctor’s Best High Absorption Magnesium Glycinate supplement uses a patented, organic, chelated magnesium delivery designed to optimize bioavailability and GI tolerance. Unlike other forms of buffered magnesium, like Magnesium Oxide.
Doctor’s Best High Absorption Magnesium Glycinate helps to increase energy levels, relax nerves and tension, maintain muscle mass, muscle power, and regular that digestive tract.
This magnesium supplement is also key in supporting healthy heartbeat, bone density, and reducing insomnia. What’s more, the high-absorption magnesium is made with Albion minerals TRAACS. This helps to reduce unwanted side effects such as stomach pain and laxative onset.
Forms of Magnesium:
- ​Magnesium Glycinate
Health Benefits:
- Supports bones and joints
- Maintains muscle mass, promoted healthy muscles and nerves
- Supports healthy heartbeat and rhythm
Dosage:
- 200 mg of magnesium per serving
- 2 capsules per day
Price:
$$
5. Nature’s Vitality Calm Magnesium Citrate
Nature’s Vitality Calm Magnesium Citrate is a brilliant magnesium for promoting calmness in your everyday life.
The Nature’s Vitality Calm Magnesium Citrate comes in a flavored magnesium powder format that is designed to reduce stress, promote calmness, and get you sleeping better.
Nature’s Vitality Calm Magnesium Citrate is extremely easy to prepare, you simply add two teaspoons to water until the powder is fully dissolved. At that point it is ready to drink, and comes in tasty falvors like cherry, lemon, orange, raspberry lemon, strawberry mango, and watermelon.
The other great thing about Nature’s Vitality Calm Magnesium Citrate coming in powder format is that it can be added to delicious smoothies and fruit drinks to ensure that you are getting your required daily dosage of magnesium.
Forms of Magnesium:
- Magnesium Citrate
Health Benefits:
- Restores healthy magnesium levels
- Promotes stress relief
- Promotes calming sensations when drinking
Dosage:
- 325 mg of magnesium per serving
- 2 teaspoons per day
Price:
$$
6. Nature’s Made Extra Strength Magnesium Oxide
Next on our best magnesium supplements list is Nature’s Made Extra Strength Magnesium Oxide. This magnesium supplement is a great all-rounder, and is very affordable for those looking for a cheaper option.
Nature’s Made Extra Strength Magnesium Oxide supports bone health, a healthy nervous system, and supports a healthy heart. The supplement is gluten free, and free of synthetic dyes, artificial flavors, and preservatives.
Nature’s Made Extra Strength Magnesium Oxide comes in a 60 or 110 day supply and only requires you to consume one tablet per day to regulate your magnesium intake.
Forms of Magnesium:
- Magnesium Oxide
Health Benefits:
- Supports bone health
- Promotes healthy heartbeat, and a healthy heart
- Supports healthy immune system
Dosage:
- 400 mg of magnesium per serving
- 1 capsule per day
Price:
$
7. Thorne Magnesium Citramate Supplements
Thorne are a brilliant new supplement manufacturer who provide a wide range of dietary supplements, including Iron, Vitamin D, and Zinc.
Thorne’s Magnesium Citramate Supplement is a brilliant magnesium supplement that benefits energy production, heart function, lung function and ensures that sugars and carbohydrates are effectively metabolised.
If you suffer from muscle fatigue or tenderness, Thorne’s Magnesium Citramate Supplement will also help to suffer muscle ache thanks to its malic acid content. What’s more, this Magnesium supplement helps to reduce calcium oxalate and phosphate from urine, improving kidney function.
Thorne’s magnesium supplement is gluten free and free of all other major allergens (including eggs, tree nuts, yeast, fish, soy, dairy, shellfish, and peanuts).
Forms of Magnesium:
- Magnesium Citrate-Malate
Health Benefits:
- Increased energy production, heart function, liver function
- Effectively metabolise sugars
- Reduce muscle fatigue and soreness
Dosage:
- 55mg Magnesium Citrate per serving
- 80mg Magnesium Malate per serving
- 135mg Magnesium per serving
- 1 capsule per day
Price:
$$
8. Megafood Magnesium
If you are looking for another affordable Magnesium supplement then another great option is the Megafood Magnesium supplement.
Megafood Magnesium contains not only a boost of magnesium to your diet, but a whole host of trace minerals, through the introduction of organic spinach, and wholesome nutritional yeast. This blend better supports muscle relaxation, heart health and a strong central nervous system.
Megafood Magnesium is Certified B Corp, Certified Residual Free, and Certified Kosher. The magnesium supplement is made from real foods, with a focus on regenerative agriculture and sustainability.
Forms of Magnesium:
- Magnesium (Mineral Bound S)
Health Benefits:
- Supports muscle function
- Promoted heart health
- Made from real foods, containing organic spinach
Dosage:
- 50 mg of magnesium per serving
- 1 capsule per day
Price:
9. Kal Magnesium Glycinate
Next on our list of the best magnesium supplements is Kal Magnesium Glycinate. Kal Magnesium Glycinate is a chelated and highly bioavailable magnesium supplement that acts as a source of strength.
Designed to provide calmness, alongside healthy muscle function, Kal Magnesium Glycinate is easy to digest, non-buffered, and vegan.
Kal Magnesium Glycinate is particularly suited for anyone looking to improve sleep, promote calmness, and reduce stress.
Forms of Magnesium:
- Magnesium Glycinate
Health Benefits:
- Improve sleep
- Promote calmness through muscle relaxation
- Reduce stress, fatigue and muscle aches
Dosage:
- 400 mg of magnesium per serving
- 2 capsules per day
Price:
$
10. Sundown Magnesium Supplements
Last on our list of the best magnesium supplements is Sundown’s Magnesium. And if you are looking for a high dosage magnesium supplement, then Sundown’s option could be for you.
Delivering 500mg of magnesium per serving (the highest on our list), Sundown’s magnesium supplement includes a host of beneficial antioxidants that together support a strong immune system, bone health, and all-round wellbeing.
Sundown’s Magnesium Supplement is gluten and wheat free, contains zero lactose and dairy, and is 100% non-GMO.
We’d recommend any of the supplements on our best magnesium supplement list, but if you are looking for high-dosage check out Sundown Magnesium.
Forms of Magnesium:
- Magnesium Oxide
Health Benefits:
- Healthy muscle and nervous system
- Aids bone mineralization for healthy bones
- Supports strong immune system
Dosage:
- 500 mg of magnesium per serving
- 1 capsule per day
Price:
$
Best Magnesium Supplements By Category
Now that we have covered the best magnesium supplements for general use, let’s take a look at the best magnesium supplements for specific healthcare issues, like sleep deprivation, anxiety, migraines, and cramps.
Best Magnesium Supplements For Sleep
Nested Magnesium Glycinate
If you are looking to find the best magnesium supplements for optimal sleep, then we would advise Nested’s Magnesium Glycinate.
Nested have placed particular emphasis on designing a magnesium supplement that is excellent at reducing migraines, soothing sore muscles and vitally, improving sleep.
Research suggests that magnesium plays an essential role in producing gamma-aminobutyric (GABA), which is a neurotransmitter that settles down your central nervous system, aiding sleep. What’s more, the use of magnesium glycinate, is bound to glycine (an amino acid) that has been shown to have a calming effect on the brain – vital to sleep.
Nested’s magnesium supplement is also socially conscious, vegan, 100% plant-based and free of allergens. That means you can rest easy knowing that you are consuming a healthy supplement.
Best Magnesium Supplements For Anxiety
Klaire Labs Magnesium Glycinate Complex
Magnesium supplements can also be a great antidote for anxiety. Klaire Labs Magnesium Supplement boasts a 100mg serving of magnesium bisgylcinate chelate and magnesium oxide. This mix of magnesium helps convert fats, proteins and carbohydrates to energy which is vital for enzymatic processes, maintaining vascular tone, the proper formation of bones.
What’s more, Klaire Labs Magnesium Supplement aids neurochemical transmission which promotes calm in your body and mind.
This magnesium supplement is free of allergens and will support your body and mind in reducing the feelings of anxiety.
Best Magnesium Supplements For Leg Cramps
Megafood Magnesium
Megafood’s Magnesium supplement is a helpful way to relax muscle and reduce the feelings of leg cramps, and restless legs.
Magnesium is a known calcium blocker, which helps to relax tired and achey muscle. Therefore, it’s important to take a magnesium supplement that aids magnesium levels in the body, combined with a host of trace minerals.
Megafood Magnesium contains 50mg of magnesium per serving, alongside 50mg of organic spinach. This blend will help sooth aching leg cramps.
Best Magnesium Supplements For Migraines
BioEmblem Triple Magnesium Complex
Migraines are a chronic condition that occur when someone experiences repeated severe headaches. Common symptoms include sensitivity to light and sound, as well as nausea, and weakness.
Magnesium supplements help to combat migraines by improving neuorchemical transmission, and aiding the central nervous system.
In general, you can help to combat migraines by taking any form of magnesium supplement, but all-rounders like the BioEmblem Triple Magnesium Complex will be particularly beneficial.
BioEmblem Triple Magnesium Complex delivers 300mg of magnesium per serving, via 2 capsules. The supplement also supports in reducing stress, aiding strong muscles, and promoting general feeling of calming relaxation.
Best Magnesium Supplements Buyer’s Guide
Now that we have covered our top 10 magnesium supplements in detail, let’s take a look at the common questions associated with magnesium supplements.
We review the common types of magnesium, dosage levels (amount of magnesium per serving), and potential side effects of adding magnesium to your diet.
Magnesium Health Benefits
Magnesium is an essential mineral involved in over 300 metabolic reactions that are essential to human health. These include, contracting and relaxing muscles, regulating blood pressure, producing energy, neurotransmission, and more.
Despite this, a large percentage of American adults suffer from magnesium deficiency due to a poor diet and lack of proper nutrition. This results in increased risk of Type 2 diabetes, migraines, mood disorders, and heart disease.
Though the health benefits and potential risks of magnesium deficiency do not stop there.
Here are some of the other leading health benefits of taking magnesium supplements, or maintaining magnesium through your diet.
- Boost Exercise Performance – magnesium has been shown to move blood sugar into your muscles, whilst flushing muscles of lactate (3)
- Support Biochemical Reactions – these include energy creation, protein formulation, gene maintenance, central nervous system regulation, and natural vitality (4)
- Fight depression – research has shown that those with low levels of magnesium intake were predisposed to depression (5)
- Lower blood pressure – taking 450mg of magnesium every day was shown to reduce the systolic and diastolic blood pressure in adults (6)
- Prevent migraines – migraines are repeated severe, chronic headaches. Research connects low levels of magnesium with increased risks of ongoing migraines
- Reduce insulin resistance – insulin resistance is one of the common caused of Type 2 Diabetes. It occurs when the liver and muscles struggle to absorb sugar from the bloodstream. Magnesium has been shown to aid in this process (7)
- Anti-inflammatory benefits – low levels of magnesium supplementation have been connected with chronic inflammation which is a leading cause of aging, obesity and chronic disease, and osteoporosis (8)
Types of Magnesium
There are a number of different types of Magnesium that make choosing a magnesium supplement a bit tricky.
Depending on your healthcare needs you should select a form of magnesium supplement that will provide you with the most unique benefit.
- Magnesium Citrate – magnesium bound with citric acid. This form of magnesium is found in citrus fruits and is known for being absorbable and easy to digest within the digestive tract. Magnesium citrate is commonly found in a large number of magnesium supplements
- Magnesium Glycinate – magnesium and the amino acid glycine. Often used as a standalone magnesium supplement, thanks to its ability to help improve sleep, and reduce inflammatory conditions like heart disease, and diabetes
- Magnesium Oxide – magnesium bound with oxygen. This type of magnesium is commonly found in digestive medicines thanks to its ability to counteract heartburn, indigestion, and constipation
- Magnesium Chloride – magnesium salt that includes chlorine. This form of magnesium is easily absorbable in the digestive tract, so commonly used as a general magnesium supplement. It is used to treat heartburn, indigestion, constipation, and to sooth sore muscles
- Magnesium Lactate – magnesium salt bound with lactic acid. This type of magnesium is more commonly found in food (as an additive), instead of in dietary supplements. Magnesium Lactate is easily absorbed in the digestive tract, and so has been used to treat people who require high dosages of magnesium every day
- Magnesium L-threonate – animal research suggests that magnesium L-threonate is best used a supplement to support neurotransmission and brain activity. In particular depression and age-related memory loss
- Magnesium Sulfate – commonly used as a treatment for constipation. Magnesium sulfate (epsom salt) is also frequently dissolved in bath water to sooth achey muscles, and to relieve stress. Epsom salt is included in some of the best muscle relaxant bath salts on the market
There are other forms of magnesium, like magnesium taurate, magnesium aspartate, magnesium bisglycinate, and magnesium orotate, each is used to treat various ailments, but is less commonly used in magnesium supplements.
Amount of Magnesium
The average recommended optimal daily intake of magnesium is 320mg for women, and 420mg for men to maintain sufficient magnesium levels (9).
We’d advise that when taking magnesium supplements, you always check that the supplement is produced in-line with proper manufacturing processes. And is tested by a third-party like NSF International, USP or ConsumerLab.
On the whole, magnesium supplements are considered safe for most adults, and can be taken as part of a healthy and wholesome balanced diet (and to support low magnesium levels in general). If you do take high doses of magnesium, it will be excreted in your urine without causing harm.
Though rare, magnesium toxicity can occur if you regularly exceed the advised daily intake of magnesium. Signs of magnesium toxicity include headaches, diarrhoea, vomiting, and nausea.
Magnesium Side Effects
​Magnesium helps to relieve indigestion, heartburn, muscle cramps and constipation. However, it can have some subtle side effects which can cause discomfort (10).
Common side effects of magnesium supplementation include a laxative effect, including diarrhoea and an upset stomach.
Foods High In Magnesium
If you’d prefer to intake your daily recommended dosage of magnesium from your diet, then here are some foods that are particularly high in magnesium. Support your health by adding these magnesium rich foods to your diet, helping to combat low magnesium levels.
- Cashews– 74mg per serving
- Almonds – 90mg per serving
- Whole Grains (bread)- 46mg per serving
- Spinach – 78mg per serving
- Pumpkin Seeds – 168mg per serving
- Dark Chocolate – 50mg per serving
- Avocado – 44mg per serving
- Black Beans – 60mg per serving
Best Magnesium Supplements Conclusion
If you are looking to find the top 10 magnesium supplements to support your general health and wellbeing then check out our detailed guide on the best magnesium supplements.
Make sure that you stick to the recommended daily intake of magnesium (320mg per day for women, 420mg per day for men) to ensure that you equip your body with the magnesium required to support the hundreds of biochemical reactions that support your health every day.
For more information on magnesium supplementation and the best supplements online, visit the BigBlueTest.org homepage.
References
- Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199-8226. Published 2015 Sep 23. doi:10.3390/nu7095388
- Paré P, Fedorak RN. Systematic review of stimulant and nonstimulant laxatives for the treatment of functional constipation. Can J Gastroenterol Hepatol. 2014;28(10):549-557. doi:10.1155/2014/631740
- Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance?. Nutrients. 2017;9(9):946. Published 2017 Aug 28. doi:10.3390/nu9090946
- Newhouse IJ, Finstad EW. The effects of magnesium supplementation on exercise performance. Clin J Sport Med. 2000;10(3):195-200. doi:10.1097/00042752-200007000-00008
- Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018;10(5):584. Published 2018 May 9. doi:10.3390/nu10050584
- George GA, Heaton FW. Effect of magnesium deficiency on energy metabolism and protein synthesis by liver. Int J Biochem. 1978;9(6):421-425. doi:10.1016/0020-711x(78)90055-1
- Hruby A, McKeown NM, Song Y, Djoussé L. Dietary magnesium and genetic interactions in diabetes and related risk factors: a brief overview of current knowledge. Nutrients. 2013;5(12):4990-5011. Published 2013 Dec 6. doi:10.3390/nu5124990
- Takaya J. Small for Gestational Age and Magnesium: Intrauterine magnesium deficiency may induce metabolic syndrome in later life. AIMS Public Health. 2015;2(4):793-803. Published 2015 Dec 4. doi:10.3934/publichealth.2015.4.793
- Dai Q, Zhu X, Manson JE, et al. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial. Am J Clin Nutr. 2018;108(6):1249-1258. doi:10.1093/ajcn/nqy274
- Clarkson PM. Minerals: exercise performance and supplementation in athletes. J Sports Sci. 1991;9 Spec No:91-116. doi:10.1080/02640419108729869
