9 Best Magnesium Supplements, According to Dietitians

MegaFood's Magnesium 300 impressed our experts with its effective blend of three magnesium types — malate, citrate and glycinate — designed to support muscle relaxation, heart health and the nervous system. Each serving, providing 71% of the daily value, includes 50 milligrams of organic spinach for extra nourishment.

The supplement is easy on the digestive system and can be taken with food and a beverage at any time of day. Users have reported benefits for constipation, sleep, muscle aches and migraines, with one Amazon reviewer who noted, "Many people cannot tolerate magnesium because it causes the runs. This one does not, and is very easily digested." Still, be mindful that combining these magnesium forms might cause digestive discomfort in some people or interact with other supplements and medications.

Additionally it's glyphosate residue-free, vegetarian, gluten-free and made without nine food allergens. While magnesium glycinate is known for its calming effects and high absorption, the blend of magnesium malate, citrate and glycinate provides a broader range of benefits, including improved energy production, digestive health and muscle function.

All MegaFood products are tested for quality and safety, including heavy metals and contaminants, and are verified by NSF and third-party labs.

Magnesium may help support muscle and nerve function, blood sugar levels and bone health, according to the National Institutes of Health (NIH). Although there are many types of magnesium available, "magnesium glycinate is a top choice for anxiety, sleep and stress," said Ashley Koff, R.D., of The Better Nutrition Program.

Large doses of magnesium can have a laxative effect. We like this pick because it is 100% chelated. Chelated minerals may provide better absorption, and may cause less digestive distress than other forms of magnesium. According to the company, this supplement has better GI tolerance than other magnesium supplement forms.

Nature Made is the first national vitamin brand to earn USP Verification on many of its products and has the most products carrying the USP Dietary Supplement Verified Mark. Our Lab experts noted that the brand's products are made with high-quality ingredients, backed by research and innovation. Nature Made also offers other magnesium-containing products like the USP-verified blend of Calcium, Magnesium, Zinc with Vitamin D3, which supports bone health.

Amazon reviewers reported that the pills are large and can be difficult to swallow. Others said this magnesium was helpful for sleeping through the night.

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According to NOW, this magnesium supplement may help with nervous system support by providing a calming effect which could contribute to greater relaxation and better sleep quality. Amazon reviewers also reported that this choice helps with muscle cramps and digestive health. In addition, magnesium helps produce energy and supports enzyme function needed for energy metabolism.

It contains multiple types of magnesium including magnesium oxide, which is typically used as an antacid or laxative. 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 and suitable for vegans and vegetarians.

NOW also offers magnesium flakes, which according to DJ Blatner, RDN, author and NOW wellness expert, "are great for soaking in the tub to soothe the body and muscles, and even a magnesium topical spray for those who want the muscle soothing effects of magnesium anytime, no bath needed."

Bluebonnet supplements are manufactured in a cGMP-compliant facility, ensuring product identity, strength, quality and purity. According to the company, all formulas undergo rigorous testing to live up to what is on the label. This particular supplement is non-GMO and vegan so it's safe for those following a vegetarian or vegan diet.

Two capsules will provide you with 400 milligrams of magnesium or 95% of the daily value, so if you are low in magnesium and/or not consuming enough magnesium-rich foods in your diet, this may be one to consider. A review in the Journal of the Society of Nutrition and Food Science highlights magnesium's potential role in preventing and treating symptoms associated with women's health issues such as PCOS, PMS, pregnancy and menopause.

Many users we spoke with for this story reported that they appreciate the light laxative effect the supplement provides and that it helps with muscle cramps. Some also said that the capsules can be difficult to swallow.

RELATED: Best Multivitamins for Women's Health, According to Dietitians

L-threonate, the form of magnesium that is in this supplement, was developed at MIT and a 2022 study suggests that it may help improve memory and cognitive function because it may boost magnesium levels in the brain.

While overall improvement was present in all age groups, the most improvement was seen in older adults. Additional studies have shown that "high magnesium intake seems to be associated with better cognitive function" in older adults regardless of the type of magnesium taken. According to users we spoke with for this story, this is good choice to help improve anxiety, headaches and poor sleep.

Life Extension is GMP registered with NSF International. The brand says that their product ingredients are verified using advanced analytical methods to ensure every product accurately reflects label claims. The downside is that there are three capsules to one serving.

Magnesium supplements may aid in anxiety reduction by supporting relaxation. A small study published in Nutrients found that 264 adults with low to low-normal magnesium levels experienced reduced anxiety and stress after taking magnesium supplements for eight weeks. However, our experts note that research on magnesium's benefits for anxiety is still emerging and not yet fully proven.

In addition to magnesium, this New Chapter supplement contains organic ashwagandha, which may also support anxiety reduction and stress relief. Our experts appreciated the inclusion of ashwagandha as a herbal stress support. Latest research highlights that ashwagandha may decrease perceived stress and anxiety and improve sleep quality which might be an added bonus. One Amazon tester noted that it helped reduce anxiety. Another said, "my sleep has improved since I started using them." However, a few users mentioned that the pill can be difficult to swallow.

This supplement is Certified Gluten-Free by NSF, Non-GMO Project Verified and a Certified B-Corp, ensuring it meets high standards for social and environmental impact. New Chapter products are made in cGMP-compliant and FDA-registered facilities. The company collaborates with holistic practitioners and scientists, carefully sources ingredients, conducts thorough testing and ensures each product’s quality according to the company.

Mary Ruth's Liquid Multimineral is an excellent choice for those looking to boost magnesium levels and support sleep regulation, offering 95 milligrams per serving, which is 23% of the daily value. This formula also includes chromium, selenium, zinc and calcium for added benefits.

Liquid supplements like this one are often easier to digest and absorb more quickly than pills, making them ideal for those with digestive issues or who have difficulty swallowing. However, they may have a shorter shelf life and require refrigeration, which can be easy to forget. One Amazon reviewer said, "This has helped me have a better sleep. I was lacking vitamins and minerals, and what a difference in my sleep schedule."

Certified by Clean Label Project, the product is third-party tested for over 200 toxins and contaminants, plus it's dairy-free, gluten-free and vegan. Available in three sugar-free flavors—Coconut, Pineapple, and Cranberry Dream—it should be taken 10 minutes to 1 hour before bed, either with food or juice or on an empty stomach. Be sure to store in a dry, cool place and refrigerate after opening and use within six months.

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. A magnesium powder is easily absorbed and allows for customizable dosages. It's also convenient for those who have trouble swallowing pills.

This particular powdered version 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 it with water to achieve reduced sweetness, if preferred. Users we spoke with for this story reported this product doesn't cause some of the digestive issues that are usually associated with many other forms of magnesium.

Thorne says they tests their products at every stage: checking raw materials, ensuring proper ingredient amounts and packaging and confirming the quality of the finished product. The brand also uses a third-party company to follow up with customers about any issues which we appreciated.

Here's a tasty alternative with magnesium citrate for those who can't take tablets or capsules: These flavored gummies provide 100 milligrams of magnesium per gummy. Research suggests that magnesium citrate supplementation may improve blood glucose and insulin levels, as well as enhance vitamin D levels in individuals with low magnesium. Always consult with your healthcare provider before giving supplements to children.

Amazon reviewers loved the blueberry-lavender flavor and chewy texture of these gummies, describing them as large, tasty fruit snacks. Each serving offers 300 milligrams of magnesium, supporting muscle relaxation, cardiovascular health and mood. It's important to note that each serving of the gummies contains 3 grams of total sugars, so be mindful of your intake.

Our experts noted that Nordic Naturals products are manufactured in compliance with Good Manufacturing Practices and undergo third-party testing for quality, purity and potency. They are non-GMO, and Certificates of Analysis are available for each product.