Which Magnesium Is Best? Expert Insights on 11 Types

Magnesium may improve sleep, reduce brain fog, and support recovery. Here are the potential benefits, side effects, and some of the best magnesium supplements experts recommend.

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Magnesium may not receive as much attention as other nutrients like vitamin D or calcium, but it plays a vital role in more than 300 of our body's functions.

The recommended dietary allowance (RDA) for magnesium is 410 to 420mg for adult men and 310 to 320mg for adult women. You can get enough magnesium through your diet, but factors such as gastrointestinal disorders, diabetes, excessive sodium intake, prolonged stress, and excessive caffeine or alcohol consumption can lower magnesium levels and lead to deficiencies.

Below, we detail the potential benefits and side effects of several different types of magnesium and share our top picks for the best magnesium supplements. Julia Kubala, M.S., R.D., and I share our thoughts on the specs of these supplements, while our team of experts, who tested 19 magnesium supplements, details their experiences whenever applicable.

We also spoke to Raj Dasgupta, M.D., a quadruple-board certified physician in internal medicine, pulmonology, critical care, and sleep medicine, and Dahlia Philips, M.D., medical director of MetroPlusHealth's PIC Special Needs Plan, to gain insight on how to choose the best magnesium supplement for you.

Why you should trust me: I&#;m a registered dietitian nutritionist (R.D.N.) with a master of science degree in human nutrition. I&#;ve been a dietitian for over ten years and have reviewed and written about dietary supplements for five years. I also take a magnesium supplement daily.

Magnesium L-Threonate

Magnesium L-threonate is a supplemental type of magnesium that may offer unique benefits, including being easier for your body to absorb and use than other types. Its structure allows it to cross the blood-brain barrier to deliver magnesium where it is available for nerve cells.

High-quality human studies suggest magnesium L-threonate supplements can improve memory and cognitive function in elderly adults. However, we need more research on the effects of this supplement involving this age group and others.

Magnesium L-threonate supplements are more expensive than other types but may be a good choice for people who want to use magnesium to support brain health.

Sports Research Mag LT is third-party tested for quality, purity, and potency.

Sports Research

• Magnesium per Serving: 144mg
• Form of Magnesium: Magnesium L-threonate
• Subscription: Save 5 percent, delivery options range from weeks to months
• Best for: Supporting brain function and men&#;s health
• Price per Serving: $1.08

Mag LT from Sports Research is one of only two supplements on our list with Magtein, a trademarked magnesium L-threonate. One study involving Magtein suggests it helps with memory, but participants showing positive results took 2g daily, a much higher dosage than Mag LT (which provides 144mg). It provides 34 percent of the daily value (DV) for magnesium in three capsules&#; which is lower than others on our list. Kubala says this amount is typical for magnesium supplements. &#;You can adjust the dose based on your health needs,&#; she says. Always consult your doctor before starting a new supplement or adjusting dosage.

Kubala says magnesium is a good supplement for men. &#;Some research suggests maintaining optimal magnesium levels can support healthy testosterone levels by reducing oxidative stress and inflammation, thus improving hormone levels.&#;

Mag LT may not be ideal for replenishing low magnesium stores because it provides only about one-third of your daily needs. Reviewers on Amazon say the pills are easy to swallow and don&#;t have an aftertaste or smell.

Magnesium Bisglycinate

Magnesium bisglycinate consists of a magnesium ion bound to two glycine molecules. It can also be called magnesium glycinate or magnesium diglycinate.

This form of magnesium is used in many different supplements because it&#;s highly bioavailable, meaning it&#;s easy for the body to absorb and use. It may have fewer digestive side effects than other magnesium types, like magnesium citrate and magnesium oxide. However, it can still cause digestive upset if taken in excess.

One study suggests magnesium in any form may promote a more restful sleep. &#;It binds to and increases the activity of receptors for gamma-aminobutyric acid (GABA), a neurotransmitter responsible for sleep regulation,&#; Kubala says.

Related Post: The Best Sleep Aids

Transparent Labs publishes the third-party testing results on every product page.

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• Magnesium Per Serving: 300mg
• Form of Magnesium: Gel capsule
• Subscription: $2 savings plus free shipping in 15-, 30-, or 45-day increments
• Best For: Sleep and cardiovascular health
• Price per Serving: $0.57

Mag Bisglycinate by Transparent Labs contains easy-to-absorb magnesium bisglycinate, making it an excellent option for anyone seeking to improve their magnesium level. Kubala says bisglycinate is her favorite form of magnesium. &#;The body better absorbs it than other forms, like magnesium oxide and magnesium sulfate,&#; she says.

&#;Glycinate does not have a laxative effect, and it&#;s easily absorbed. It's the most common type of magnesium supplement people use for sleep,&#; Dasgupta says. The price point of $0.57 is mid-range compared to others on our list and is a great value, considering the brand conducts third-party testing, which typically increases the price.

A daily dose consists of 300mg from three capsules. &#;Higher doses like 300mg may help treat high blood pressure, high blood sugar, sleep issues, and stress,&#; Kubala says. &#;If a person wants a higher-dose supplement, they may be better off taking a higher dose per capsule so they don&#;t have to take so many pills.&#; Tester Colleen Quigley says the gel capsules are large. &#;I take them with a full glass of water, and swallowing is fine, but I usually feel a lump in my throat for several minutes after.&#;

Quigley says taking the supplement helps her get better rest, even when waking up in the middle of the night with her baby. &#;I sleep deeper with this magnesium and wake up feeling more rested.&#; For the most part, reviewers like this supplement, but many express disappointment that it contains carrageenan, an additive linked to digestive issues like intestinal inflammation.

To learn more about this brand, check out our Transparent Labs review.

Magnesium Orotate

Magnesium orotate contains orotic acid, an important compound involved in DNA synthesis and gene expression. Orotic acid was once thought to be an essential vitamin and was even called vitamin B13 for a short time. &#;Magnesium orotate is less likely to cause gastrointestinal side effects, like diarrhea, than magnesium salts such as magnesium oxide,&#; Kubala says.

This form of supplemental magnesium appears to be particularly beneficial for heart health. Growing research suggests magnesium orotate may be a helpful addition to medical treatment for psychiatric disorders. Evidence suggests magnesium orotate supplementation reduced anxiety and depression levels in study participants, but we need more research on its efficacy.

Each bottle of Nutricost Magnesium Orotate has 60 servings&#;a two-month supply if you take it as directed.

Nutricost

• Magnesium Per Serving: 70mg
• Form of Magnesium: Capsule
• Subscription: Save 5 percent, delivery options range from weeks to months
• Best For: Heart health and anxiety
• Price per Serving: $0.28

Nutricost&#;s Magnesium Orotate is an ideal option to boost your intake on a budget. It&#;s one of the cheaper options on our list and contains only 70mg of magnesium, which is ideal if you want to supplement a well-rounded diet. However, if you&#;re looking for cardiovascular support or reduced anxiety, you may need to up your dosage.

In a review of several studies on magnesium orotate and heart health, researchers say&#;on average&#;people who experienced positive results took about 1,800mg of magnesium orotate daily. Kubala says 70mg is likely too low of a dose to improve anxiety symptoms. &#;Doses helpful for reducing anxiety symptoms are usually higher, between 250&#;500mg,&#; she says. The amount this supplement provides may not be sufficient to provide optimal benefits, so be sure to speak with your healthcare provider about the best dosage for you.

One reviewer on Amazon says the capsules are a good size but cause side effects. &#;The capsules are easy to swallow but make my stomach upset.&#;

Magnesium Citrate

Magnesium citrate is one of the most common forms of magnesium in supplements. It&#;s bound with citrate, or citric acid, an acid from citrus fruits.

Laxatives often contain large quantities of magnesium citrate, which Dasgupta says is great for digestive health because it can relieve constipation. Some people are particularly sensitive to magnesium citrate and can even experience diarrhea or other digestive symptoms from taking a regular, supplemental dose.

However, magnesium citrate is inexpensive and mixes easily in water, so many brands use it for liquid or powder supplements.

Olly Chill Thinker Brainy Chews comes in one flavor, Pomegranate Bliss.

Olly

• Magnesium Per Serving: 42mg
• Form of Magnesium: Chewable
• Subscription: Save 15 percent, delivery every 1 to 3 months
• Best For: Promoting relaxation
• Price per Serving: $1.00

Olly&#;s Chill Thinker Brainy Chews are a unique chewable vitamin with 42mg of magnesium. It's the only supplement on our list with L-theanine and omega-3 alpha-linolenic acid (ALA), two components studies suggest have cognitive benefits. L-theanine is a compound found naturally in green tea that may help promote calmness, and ALA may offer some cognition benefits&#;although research on its benefits is fairly mixed. According to Olly, this combination of ingredients may help promote relaxation and better brain function.

For many people, the chewable form may be preferable to capsules. There is only one flavor option&#;Pomegranate Bliss&#;and reviewers on Olly&#;s have mixed opinions about the taste. Some describe the gummies as delicious, while others do not like the flavor. Several reviews describe the gummies as hard and chewy. Chill Thinker Brainy Chews only contain 42mg of magnesium per serving, which is about a tenth of the RDA for men (400&#;420mg) and about a ninth of the RDA for women (350&#;360mg) It's a good option if you get most of what you need from food sources, but if you&#;re looking to hit your RDA mostly through a supplement, opt for one with more magnesium per serving, like Transparent Labs or Sunergetic.

Magnesium Oxide

Magnesium oxide is generally cheaper than other types. It&#;s an inorganic form of magnesium because it&#;s bound only with oxygen ions rather than carbon-containing molecules. The body more readily absorbs magnesium from organic sources, and magnesium oxide is not readily water soluble&#;making it more difficult to break down and use.

Still, magnesium oxide is well-researched, and people using it report many of the same benefits as other types of magnesium, like better sleep and mood stability. One way to get the affordability of magnesium oxide and the benefits of different organic forms of magnesium is to choose a complex with multiple forms.

Sunergetic Magnesium Complex contains 500mg of magnesium per serving, the highest on our list.

Sunergetic

• Magnesium Per Serving: 500mg
• Form of Magnesium: Capsule
• Subscription: Save 5 percent, delivery options range from weeks to months
• Best For: People with limited budgets
• Price per Serving: $0.13

Sunergetic&#;s Magnesium Complex is the most potent supplement on our list, with the highest amount of magnesium per serving from a blend of magnesium oxide and magnesium citrate. Magnesium oxide alone isn&#;t very well absorbed by the body, but magnesium citrate can help boost magnesium levels, making it a better option than a supplement containing only magnesium oxide. Sunergetic does not list how much of each type of magnesium makes up the 500mg, so it's unclear how much bioavailability the supplement has as a whole. This amount is over the RDA for men (400&#;420mg) and women (310&#;320mg). Always consult your doctor before taking a new supplement because high doses of magnesium can lead to adverse side effects like cramping and nausea.

Many reviewers on Amazon say the capsules are easy to swallow and like the price point. Sunergetic is very affordable; it&#;s the cheapest on our list at $0.14 per serving. It&#;s not third-party tested like Sports Research or Transparent Labs, but it&#;s ideal for people on a limited budget who need to increase their magnesium intake.

Magnesium Acetyl Taurinate

Magnesium acetyl taurinate is a complex of magnesium and acetyl taurine that can cross the blood-brain barrier, making it an ideal option for people interested in supplementation for cognitive benefits.

In one study comparing different magnesium types, researchers found magnesium acetyl taurate was absorbed rapidly into body tissues, passed quickly into the brain, and was associated with reduced anxiety in rats. Most of the current research on magnesium acetyl taurinate involves animals, and we need long-term studies to understand its effects on humans.

Moon Juice Magnesi-Om is available in Berry and Blue Lemon flavors.

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Meishen contains other products and information you need, so please check it out.

• Magnesium Per Serving: 310mg
• Form of Magnesium: Powder
• Subscription: Save 10 percent, 1-, 2-, or 3-month delivery options
• Best For: Those who can&#;t swallow pills or want a higher percentage of magnesium per dose
• Price per Serving: $1.47

Moon Juice describes its Magnesi-Om supplement as a complex containing magnesium gluconate, magnesium acetyl taurinate, and magnesium citrate, providing 70 percent of the DV for magnesium in just one teaspoon of powder. It&#;s the only powder option on our list, and, like Olly, it contains L-theanine from green tea, which may help promote relaxation.

Tester Rachel Pasche drinks Moon Juice three to four nights a week. &#;It&#;s a delight to drink compared to some of the other supplements I have tried. It&#;s like a light berry juice and has no noticeable aftertaste,&#; she says. &#;The powder mixes well with plain and flavored sparkling water.&#; She says it doesn't include a measuring spoon, but the serving size is a teaspoon, so it's easy to measure.

In a review of several studies on magnesium and sleep, researchers found an association between magnesium status and sleep quality, with lower levels getting less quality sleep&#;so using this highly bioavailable supplement to improve your magnesium status may help support better sleep. &#;A supplement with magnesium and L-theanine helps a lot with the late-night stress I sometimes experience,&#; Pasche says. She recommends not taking it too close to bedtime to avoid a late-night bathroom trip. &#;So far, I haven&#;t experienced any side effects. I have noticed some digestive effects on the days after I take this, which I think is good, but some people may not like it.&#;

Magnesium Aspartate

Magnesium is an electrolyte that carries a small electrical charge to help regulate nerve conduction and muscle function&#;including the heart muscle.

Magnesium aspartate supplements often contain another electrolyte, potassium aspartate. This makes them particularly well-suited for electrolyte replenishment.

This type is highly water-soluble, and the body absorbs it very well, making it ideal for quickly replenishing magnesium stores. One study suggests the body absorbs magnesium aspartate more efficiently when it is in granule form compared to capsule form, and most supplements with magnesium aspartate are capsules.

Related Post: Best Electrolyte Powders

Now Foods Magnesium & Potassium Aspartate has taurine, which may support cardiovascular health.

Now Foods

• Magnesium Per Serving: 250mg
• Form of Magnesium: Capsules
• Subscription: Save 5 percent, delivery options every 1 to 6 months
• Best For: Supporting heart health, maintaining electrolyte balance
• Price per Serving: $0.22

Now Foods Magnesium & Potassium Aspartate is the only other option on our list besides Utzy with potassium, which can help restore electrolyte balance in the body. There is also 100mg of taurine, which may help support heart health.

The brand recommends taking two capsules one to two times daily. If you take it twice daily, you get 120 percent of DV for magnesium. This amount may cause stomach upset. Always consult your doctor about dosage if you need more clarification.

Reviewers on Amazon say the capsules have an aftertaste and are a bit large&#;so if you have trouble swallowing pills, you should consider a different form, like magnesium powder. At $0.22 per serving, it's the cheapest option on our list besides Sunergetic.

Other Types of Magnesium

Other Magnesium Supplements We Like

This supplement is best taken 30 to 60 minutes before bed.

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Momentous has Magtein magnesium L-threonate, which research suggests can cross the blood-brain barrier to enter the brain. This form makes it particularly useful for supporting brain health and mood. Tester Rachael Harris took all three capsules before winding down for bed. &#;I feel a little mellower, but that could be because I naturally tend to wind down in the evening,&#; she says. Momentous is $1.67 per serving&#;one of the most expensive on our list. &#;I would feel more inclined to take it regularly if it was one capsule instead of three, but the capsules are easy to swallow,&#; Harris says.

Thorne Magnesium Bisglycinate is gluten-, dairy-, and soy-free and contains no artificial flavors.

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Thorne&#;s straightforward magnesium bisglycinate supplement is in an easy-to-take powder form sweetened with monk fruit. Tester Rachael Gonzalez, C.P.T., C.S.C.S., says it tastes like a tart lemonade and is more sour than sweet. &#;It&#;s not bad, but it isn&#;t my favorite. It dissolves nicely in cold water, which isn&#;t always true for powder supplements.&#; Gonzalez says she recovers more quickly and is less sore post-workout. &#;I&#;ve never taken a magnesium supplement before, so I wasn&#;t sure what to expect. I have less DOMS [delayed onset muscle soreness] since I started taking it.&#; 

Essentially-U contains 23 vitamins and minerals and magnesium.

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Essentially-U is a multivitamin with DiMagnesium malate and The Real Amino Acid Chelate System (TRAACS) magnesium lysinate glycinate. Albion Minerals binds these patented versions of supplemental magnesium with amino acids and claims it improves absorption and digestibility. Utzy does not indicate how much of each form makes up the 200mg.

It&#;s a good option for those looking to supplement magnesium and other vitamins because it contains 24 vitamins and minerals and a fruit and vegetable blend with antioxidants. Tester Peter Gonzalez takes Essentially-U daily. &#;I&#;ve tried several other multivitamins, but they don&#;t make me feel as energized and good as Utzy,&#; he says.

Each dosage is six capsules, roughly the size of a quarter, which may be challenging or impractical for some people. &#;The number of capsules is tedious. I usually take three in the morning and three at night,&#; Gonzalez says. &#;It&#;s a more expensive supplement, but I don&#;t need to buy other supplements because it has all the nutrients I want."

Calm comes in cherry and raspberry lemon flavors.

Amazon

Natural Vitality Calm has 325mg of magnesium carbonate, which research suggests may help improve sleep quality, which is associated with reduced feelings of anxiety. Some reviewers on Amazon report digestive side effects, like diarrhea or stomach upset. Others say they&#;ve experienced fewer side effects by adjusting the dosage, which is easy to do with a supplement in powder form. 

Should I Take a Magnesium Supplement?

You can get enough magnesium through your diet, but factors such as gastrointestinal disorders, diabetes, excessive sodium intake, prolonged stress, and excessive caffeine or alcohol consumption can lower magnesium levels and lead to deficiencies. A magnesium supplement may be particularly important if any of the following apply to you:

The best way to know if you need a magnesium supplement is to work with a healthcare provider to conduct magnesium blood and/or urine testing. These results can give you a clearer picture of your body&#;s magnesium status, which can help you make informed decisions about supplementing.

How To Choose the Best Magnesium for You

Evaluate Your Needs

&#;Most people get enough magnesium from their diet,&#; says Philips. But if you don&#;t, a magnesium supplement can bring levels into the healthy range and benefit systems all over the body. &#;Symptoms of low magnesium may include muscle twitching, fatigue, nausea, vomiting, weakness, muscle cramps, numbness, depression, and headache,&#; says Philips.

Your diet, health needs, medical history, and other factors influence which magnesium supplement might be right for you. Dasgupta says to consider what your body might need more of and talk to your doctor about it. &#;Look for a good-quality option from a trusted source, be mindful of any interactions with medicines you already take, and start with a small amount to monitor how you feel.&#;

Consider the Type

Look for a type tested for the symptoms or condition you&#;re experiencing. Dasgupta and Philips say it can take a few days to several weeks to notice a difference from taking a supplement, so be consistent and give the supplement time to work.

Choose the Best Form for You

Magnesium supplements come in several forms, such as gel or powder capsules, pills, and powders. The best form for you is the one you are most likely to take consistently. For example, opting for a powder may be a good idea if you prefer not to swallow pills or take other supplements in pill form so you don&#;t have so many to take.

&#;Taking the right supplement form matters for how well your body absorbs it. If you have other preexisting health concerns like diabetes or hypertension, just make sure to talk to your doctor for a treatment plan that&#;s best for you,&#; Dasgupta says.

How We Tested and Reviewed Magnesium Supplements

We chose products for our list based on several factors, including:

• Type of magnesium
• Bioavailability
• Recommended dietary allowances
• Effectiveness
• Price
• Ingredients
• Brand reputation

We included 11 different magnesium supplements to suit a range of needs. The magnesium per serving fell between 10 and 119 percent of the recommended daily allowance (RDA), so there are options for those deficient and those who want to supplement a well-rounded diet. The testers were able to try some of the supplements on our list, and noted how they felt, the ease of taking it, any improvements or side effects, and their thoughts on the ingredients. We looked at reviews to look for patterns and compare them to our testers&#; experience. We carefully chose a range of price options to suit multiple budgets and picked established brands with a reputation for producing high-quality products.

We also received input from our panel of expert contributors, including Dasgupta and Philips.

Learn more about our nutrition and supplement testing methodology.

Best Magnesium Supplement FAQs

What Foods Have Magnesium?

Magnesium is in many foods, including:

• Dark chocolate
• Nuts, like almonds, cashews, and Brazil nuts
• Avocados
• Leafy greens
• Legumes
• Seeds
• Tofu
• Salmon
• Whole grains

How Much Magnesium Is Too Much?

According to the NIH, the RDA for magnesium is 410 to 420mg for adult men and 310 to 320mg for adult women. Exceeding the RDA may result in diarrhea, nausea, and abdominal cramping due to its laxative effect.

Which Magnesium Is Best for Sleep?

Experts say magnesium glycinate and citrate are best for sleep. Remember, the best form of magnesium for sleep is the one your body tolerates well. If magnesium L-threonate upsets your stomach and magnesium glycinate doesn&#;t, then the glycinate option is the best for you because of how your body tolerates it.

How Long Does It Take Magnesium Citrate to Work?

Many people use magnesium citrate as a laxative or stool softener. After taking the recommended dose, you can see results anywhere from 30 minutes to six hours. However, it depends on the dose and other ingredients in the supplement.

Takeaway: Is a Magnesium Supplement Worth It?

Many people may not be eating enough magnesium-rich foods, so a magnesium supplement can compensate for what diet is lacking. Studies suggest this mineral could support sleep, muscle recovery, mental health, bone health, brain function, digestion, and skin health. It's easy to take, and there are relatively inexpensive options, so it's worth a try to reap all the health benefits.

Magnesium has been shown to have a multitude of benefits, including heart, nerve, bone and muscle health. Diets high in magnesium are even thought to help lower rates of disease, though this could be due to the other nutrients involved in a magnesium-rich diet, and additional research is needed.

The following are areas in which magnesium is thought to benefit most:

Bone Health. It&#;s estimated that 60% of the body&#;s magnesium is stored in bones, making it a massive contributor to bone health . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis.

Type 2 Diabetes. Due to its role in blood sugar regulation, adequate magnesium intake may help decrease the risk of type 2 diabetes.

The link between magnesium intake and diabetes risk may be connected to hypomagnesemia, a condition that signifies low levels of magnesium in the body, according to the National Institutes of Health (NIH). More research on magnesium deficiency and the development of type 2 diabetes is needed, though, and the American Diabetes Association notes there&#;s not enough evidence to say magnesium supplements can improve blood sugar regulation in people with diabetes.

Migraines. Both the American Academy of Neurology and the American Headache Society note that magnesium may be an an effective therapy for migraines, due to magnesium&#;s role in neurotransmitter release and vasoconstriction (the constriction of blood vessels), which play primary roles in the development of migraines.

However, the use of magnesium to help prevent headaches is still being researched, and it should not be used to treat migraines without the supervision of a health care professional, as the effective dosage exceeds the RDA.

Heart health. High rates of magnesium may help reduce blood pressure, though more evidence is needed. While the U.S. Food and Drug Administration (FDA) previously noted diets rich in magnesium may help reduce the risk of hypertension (high blood pressure), they have since found the claim to be inconclusive based on a lack of data. However, magnesium is also believed to potentially decrease risk of stroke, according to NIH.

Mental health. When certain neurological pathways are not functioning correctly, conditions like depression and anxiety may develop. Research from ADD suggests a connection between magnesium and these neurological pathways, therefore magnesium supplementation may help treat these conditions. However, longer, larger clinical trials are needed to determine if this claim holds weight.

Do Magnesium Supplements Help with Sleep?

Magnesium may improve sleep due to the mineral&#;s ability to calm the nervous system and reduce stress. In fact, a small study evaluating 46 older adults who received 500 milligrams of magnesium for eight weeks found that magnesium supplementation improved sleep quality, the time of sleep onset and how long individuals stayed asleep . Magnesium glycinate, a compound formed by combining magnesium and the amino acid glycine, may promote sleep quality and reduce daytime sleepiness.

If you are looking for more details, kindly visit Magnesium Oxide Supplier.