The Best Magnesium Supplements You Can Buy
Edited and medically reviewed by ✔️ Team of BestInSupplements | Written by Katelyn Johnson (B.S. and M.S. in Nutrition Science)
Magnesium is important to your body's health, but with so many magnesium supplements available, how to know which one is the best? We review the best magnesium supplements here. Read one to learn more.
Magnesium is an essential mineral, as it serves as a cofactor in hundreds of enzymatic reactions in the body. For instance, this potent mineral is involved in a variety of essential functions and contributes to protein synthesis and cellular communication 1. Before we get in-depth with the best magnesium supplements you can buy, let’s see how important this essential mineral is in our body.
It is required for proper muscle and nerve function, blood glucose regulation, heart health, and the production of ATP (energy). That said, one can imagine that a magnesium deficiency results in weak energy production.
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There is even evidence that magnesium can help prevent migraines and lower your risk of developing type 2 diabetes 2.
Despite the fact that magnesium can be found in a variety of foods - vegetables, whole grains, nuts, beans - observational studies have estimated that half of the American population consumes insufficient amounts of magnesium when compared to their recommended daily intake 3.
Here You Will Discover More About:
- 1 Who Can Benefit From Magnesium Supplements?
- 2 Benefits Of Magnesium Supplements
- 3 The Best Magnesium Supplements You Can Buy
- 4 Magnesium Recommended Daily Allowance (RDA)
- 5 When To Take Magnesium Supplements
- 6 Magnesium Supplements Side Effects
- 7 How To Pick The Best Magnesium Supplement
- 8 Frequently Asked Questions
Who Can Benefit From Magnesium Supplements?
A balanced diet with plenty of variety usually offers adequate magnesium intake. However, there are some individuals who would benefit from taking a magnesium supplement. Let’s take a look at it:
Inadequate Dietary Intake
Those who would benefit most are picky eaters and those at risk of magnesium deficiency. Under these circumstances, magnesium supplements should be considered to prevent negative health implications 4.
Magnesium deficiency prevents bone growth, which in turn has the potential to raise the risk of osteoporosis and bone fractures in the elderly. Additionally, long-term impacts experienced due to a prolonged magnesium deficiency have shown an increased risk of chronic diseases like cardiovascular disease, high blood pressure, and type II diabetes.
Preeclampsia is a common pregnancy complication that triggers high blood pressure and protein in the urine. Preeclampsia may progress to eclampsia, a seizure disorder, if not treated. Magnesium sulfate is used during pregnancy to avoid seizures caused by worsening preeclampsia, to delay or interrupt preterm labor, and to protect the brain of a premature baby 5.
Magnesium is essential for brain function and mood. Experts state low magnesium levels are associated with an increased risk of depression 6. Supplementing with this mineral has the potential to reduce symptoms of depression.
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The effects may be dramatic in some cases; a recent study showed supplementing with 450 mg of magnesium daily improved mood - just as well as antidepressant medications - in older adults diagnosed with depression 6.
Other notable benefits of magnesium supplements include:
- Enhanced performance during exercise.
- Anti-inflammatory properties.
- Reduces insulin levels.
- Lowers risk of Type II Diabetes.
For some, taking a supplement with a combination of macrominerals is highly beneficial - such as a calcium-magnesium supplement. In terms of metabolism, calcium and magnesium are intrinsically linked. They are both absorption and excretion dependent on one another. Magnesium aids in the transportation of calcium (and potassium) ions through cell membranes. This is critical for sustaining healthy neuron, muscle, and heart rhythm process 7.
Similar to the abovementioned combination supplements, magnesium potassium supplements offer great advantages when taken together as well. Potassium magnesium supplements provide nutritional support for optimal functioning organs in the body, including cardiovascular and muscle systems.
Both potassium and magnesium are required for normal nerve impulse function, muscular contraction, cardiovascular function, acid-alkaline balance, and nutritional metabolism. Magnesium also plays a crucial function in boosting the utilization of potassium in the body, aiding in the delivery of optimal support from both magnesium and potassium 8.
Benefits Of Magnesium Supplements
The majority of the magnesium in your body is located in bone, with the remainder in muscles, soft tissues, and fluids such as blood. In fact, it is present in every cell in your body and is required for proper functioning 9.
One of magnesium's primary functions is to act as a cofactor or helper molecule in the metabolic reactions that enzymes continuously execute. In fact, it participates in over 600 processes in your body, including:
- Energy generation: Aids in the conversion of food into energy.
- Protein production: Aids in the creation of new proteins from amino acids.
- Gene maintenance: Aids in the creation and repair of DNA and RNA.
- Muscular motions are a part of muscle contraction and relaxation.
- Nervous system regulation: Aids in the modulation of neurotransmitters, which transmit messages throughout the brain and nervous system.
The Best Magnesium Supplements You Can Buy
When it comes to magnesium supplements, there are certain forms shown to be more effective at mitigating and/or treating symptoms than others. The type of magnesium that is best for you is highly individualized based on your metabolism - every person’s metabolism functions differently.
So whether you are fighting anxiety, preventing a vitamin deficiency, or looking for improved exercise recovery, do your research as each form of magnesium supplement is application-specific. The more common uses are sleep aids, anxiety relief, and muscle cramps.
Many people take magnesium supplements, which can be found in the following forms:
- Magnesium glycinate.
- Magnesium citrate.
- Magnesium chloride.
- Magnesium sulfate.
- Magnesium oxide.
- Magnesium malate.
As previously mentioned, some forms are application-specific. Those suffering from constipation may benefit from magnesium citrate or gluconate. And if you are looking for a magnesium form that specifically targets sleep and relaxation, magnesium chloride and glycinate are shown to be the most effective and the best choice.
This means it's critical for every consumer to select high-quality supplements in the form that's most likely to benefit your specific needs. With this in mind, let's take a look at the best magnesium supplements you can buy.
BioEmblem Triple Magnesium Complex
For those who want a top-rated magnesium supplement, we recommend putting BioEmblem's Triple Magnesium Complex at the top of your shopping list.
This supplement is manufactured in the United States at a facility based in California. You can find this company registered with NSF International, which is an organization that specializes in testing and inspection.
BioEmblem’s supplements not only hold certifications with Labdoor for purity and accuracy, but they also meet certification standards for Good Manufacturing Practices (cGMP) with the Food and Drug Administration (FDA).
BioEmblem's ingredients and products are subjected to multiple rounds of testing to ensure optimal quality and accuracy. Their Magnesium Complex supplement contains a blend of three organically-bound forms of magnesium — citrate, glycinate, and malate — all of which are easier for your body to absorb. Organically bound minerals are linked to elements such as amino acids or organic acids, which are designed to increase your body's absorption of the mineral 11.
This product receives exceptionally high marks for its wide range of benefits, which include relief from insomnia, migraines, anxiety, and muscle cramps and pains. Each capsule meets Non-GMO and vegan and gluten-free dietary standards. They are also manufactured without fillers, artificial ingredients, or preservatives.
Life Extension Magnesium Caps
Life Extension is a reputable company that has been producing high-quality supplements for more than 40 years. Because they value transparency and quality, each of their products comes with a Certificate of Analysis that allows you to confirm the product's quality and accuracy.
Life Extension is also a company registered with NSF International as a GMP facility. Their Magnesium supplement capsules are safely manufactured and one of the most cost-effective options.
Their non-GMO-verified capsules contain magnesium forms oxide, citrate, succinate, and organically-bound magnesium glycinate. One thing to consider is that these pills contain more than 100 percent of your daily magnesium needs, so make sure to consult with your doctor before taking this higher dose.
Thorne Magnesium Bisglycinate Powder
Thorne Research is well-known for producing high-quality supplements that have undergone extensive research. Thorne supplements are Sport Certified with the NSF. This guarantees their supplement is free of the 200+ ingredients that are prohibited by most of the major sports organizations.
Supplements are lab manufactured in a facility that meets NSF International’s quality and safety standards, as well as the Australian regulatory body, Therapeutic Goods Administration (TGA), which is responsible for supplement evaluation.
This brand’s Magnesium Bisglycinate Powder is rated at the top of marketing lists when it comes to a superior magnesium powder based on their limited, high-quality list of ingredients. One major selling point is that their powder contains magnesium glycinate, which is a highly absorbable and digestible form of magnesium.
Unlike other magnesium powders, it is only flavored with monk fruit concentrate and contains no added sugars, thickeners, or artificial flavors or colors. It also receives positive feedback for its flavor and ease of use.
Nested Magnesium Glycinate
According to research, magnesium plays an important role in stimulating relaxation pathways, including the production of gamma-aminobutyric acid (GABA), a neurotransmitter that calms your nervous system and promotes sleep. This is why you should take a look at Nested Magnesium Glycinate.
Magnesium glycinate is an organically bound complex, consisting of magnesium and glycine. Glycine is an amino acid implicated through research as having the ability to relax muscles due to its natural function as a calcium blocker. In both test-tube and animal research, glycine was shown to have a calming effect on the central nervous system.
It is important to note that there is currently very little human research on the efficacy of magnesium glycinate for sleep. All things considered, if you feel it may be worth your while to try this supplement and want the top-rated option on the market, invest in Nested’s Magnesium Glycinate supplement.
This supplement is easy on the stomach and gets high marks for improving overall sleep quality as well as relieving restless leg syndrome and nighttime leg cramps.
Their products are manufactured in a certified facility that meets the standards and regulations of NSF International and GMP, as well as third-party tested to ensure quality and accuracy.
Each capsule is made for improved absorption through use of organically bound magnesium glycinate. Their supplement is certified non-GMO and complies with gluten-free and vegan dietary specifications.
Klaire Labs Magnesium Glycinate Complex
Klaire Labs' Magnesium Glycinate Complex is a top-rated supplement for anxiety relief. Their supplements are manufactured in a facility that meets regulations for GMP-certified. In addition, supplements are third-party tested and made without artificial flavors, colors, and preservatives.
Magnesium's calming effect on the nervous system may help with anxiety as well as sleep. While more research is needed, a meta-analysis of 18 human studies suggests that magnesium may help with anxiety symptoms 12.
Each capsule contains a combination of organically bound magnesium glycinate and magnesium oxide. Although magnesium glycinate is the most common form used for those who are looking for a sleep aid and/or anxiety relief, the most tested form in anxiety research is actually magnesium oxide.
It is recommended to take one capsule one to three times per day, or as directed by your healthcare professional, for best results.
If you find yourself wanting to try a muscle relaxant supplement, one of the top-rated on the market is this magnesium supplement called MegaFood Magnesium.
It is a solid choice because it is a Certified B Corporation, which is a legal designation validated by the nonprofit organization B Lab. Companies with this designation have met stringent standards for accountability, transparency, and social and environmental performance.
MegaFood's Magnesium guarantees their supplements are tested for over 125 pesticides and herbicides. Their supplement is also certified as non-GMO and complies with gluten-free and vegan dietary restrictions.
Magnesium has been shown in studies to act as a natural calcium blocker, allowing your muscles to relax 13. As a result, some muscle cramps are thought to be caused by a lack of magnesium. Even if there is no research to prove it, some people claim that taking magnesium relieves muscle cramps.
There are multiple reasons why magnesium from this brand of supplements is a highly ranked contender on our list of magnesium supplements. This supplement is accredited for its ability to alleviate leg cramps and is appealing to the consumer because it can be taken on an empty stomach, unlike many supplements. As a result, you can take it right before bed to help prevent nighttime cramps.
Douglas Laboratories Magnesium Oxide
According to human research, magnesium supplements may help prevent and manage migraine attacks 14. Douglas Laboratories manufactures all of its products in a registered facility that meets GMP and NSF International standards and regulations. Their supplements are also certified non-GMO.
Migraines are a chronic condition characterized by recurring headaches and other symptoms such as nausea, weakness, and sensitivity to light and sound.
Magnesium oxide, a form commonly used to treat heartburn and indigestion, is used in the company's magnesium supplement, Douglas Laboratories Magnesium Oxide. It has also been investigated for its effects on migraine symptoms, though more research is required.
NOW Foods Liquid Magnesium with Trace Minerals
Liquid supplements may be a good option for those who have difficulty swallowing pills. Nonetheless, you should read the ingredient list before buying a liquid supplement, as many contain added sugar and/or artificial colors and flavors.
Because it is free of artificial ingredients and added sugars, NOW Foods' Liquid Magnesium with Trace Minerals is rated as one of the best magnesium supplements in liquid form.
NOW supplements are manufactured in a facility that meets standards and regulations to qualify as GMP-registered. They are also certified with an independent testing firm, Underwriters Laboratories, responsible for ensuring quality and safety.
Pure Encapsulations Magnesium Citrate
Magnesium Citrate from Pure Encapsulations is recognized as a top-rated supplement for constipation. Their products are manufactured in a registered facility, approved by both NSF International and GMP. This supplement is vegan friendly and certified non-GMO, as well as certified gluten-free through the Gluten-Free Certification Organization (GFCO).
Its middle-of-the-road magnesium citrate dose can help things move along without necessitating an urgent trip to the restroom. Take one pill with a meal, one to four times per day, depending on your healthcare provider's recommendations.
Magnesium has been shown to be an effective treatment for constipation on occasion. In particular, magnesium citrate, sulfite, and hydroxide are shown to have a potential osmotic laxative effect 15.
Meaning, these supplements help to relax the lower digestive tract and draw in water to soften stool. That said, when taking magnesium for constipation, consult your doctor for individualized dosage recommendations.
Magnesium Recommended Daily Allowance (RDA)
The recommended dose for magnesium supplements ranges from 200–400 mg per day, depending on the brand, intended use, and how much magnesium you already get from your diet.
The Recommended Dietary Allowance (RDA) for magnesium includes magnesium from both food and supplements:
- Men require between 400-420 mg/day.
- Women require between 310-320 mg/day.
When To Take Magnesium Supplements
In general, as long as you take them on a regular basis, you can take a magnesium supplement any time during the day. Some people prefer to take supplements first thing in the morning, while others prefer to take them with dinner or right before bed.
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The most important thing is to create and keep to a timetable to guarantee that you get your daily dose.
Magnesium Supplements Side Effects
Magnesium supplementation has been linked to nausea, cramping, and diarrhea. Magnesium supplements frequently induce stool softening. Magnesium supplements may interfere with some medications, such as diuretics, cardiac medications, and antibiotics. Before taking magnesium, consult your doctor if you are on any medications 10.
People with diabetes, intestinal disease, heart disease, or kidney illness should not take magnesium without first consulting with their doctor. Nausea, diarrhea, low blood pressure, muscle weakness, and exhaustion are all symptoms of a magnesium overdose. Magnesium can be lethal in high dosages.
How To Pick The Best Magnesium Supplement
When looking for a magnesium supplement, it's important to think about the type of magnesium, the dosage, and the product quality. You should look into which form of magnesium, such as citrate, glycinate, or oxide, is best for your needs, checking the label of the magnesium supplement.
Keep in mind that the FDA doesn't have a set standard that regulates supplements as they have with drugs. This is why it is absolutely critical to find trusted brands that are third-party tested and safety and quality certified through NSF International, Labdoor, or Underwriters Laboratories.
Finally, it is highly recommended to avoid products that contain artificial ingredients (flavors, preservatives, colors, etc.).
Frequently Asked Questions
- De Luca, C., Mikhal'chik, E. V., Suprun, M. V., Papacharalambous, M., Truhanov, A. I., & Korkina, L. G. (2016). Skin Antiageing and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study. Oxidative medicine and cellular longevity, 2016, 4389410. (https://pubmed.ncbi.nlm.nih.gov/26904164/)
- Yang, Y., Yue, W., Zhang, D., Sun, H., Tong, X., Fang, H., Yan, J., Chen, J., Zhang, L., & Liu, Z. (2019). Wei sheng yan jiu = Journal of hygiene research, 48(4), 606–610. (https://pubmed.ncbi.nlm.nih.gov/31601343/)
- Zhu, C. F., Li, G. Z., Peng, H. B., Zhang, F., Chen, Y., & Li, Y. (2010). Therapeutic effects of marine collagen peptides on Chinese patients with type 2 diabetes mellitus and primary hypertension. The American journal of the medical sciences, 340(5), 360–366. (https://pubmed.ncbi.nlm.nih.gov/20739874/)
- Coppola D, Oliviero M, Vitale GA, et al. Marine Collagen from Alternative and Sustainable Sources: Extraction, Processing and Applications. Mar Drugs. 2020;18(4):214. Published 2020 Apr 15. doi:10.3390/md18040214 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230273/)
- Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978. Published 2011 Jan 1. doi:10.1101/cshperspect.a004978 (https://pubmed.ncbi.nlm.nih.gov/21421911/)
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