7 Best Magnesium Supplements for 2024, According to Dietitians

Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.

Three of the best magnesium supplements, including options from SFH Health, MegaFood, and ThorneShare on Pinterest

A quick look at the best magnesium supplements

  • Best for sleep: Thorne Magnesium Bisglycinate Powder | Skip to review
  • Best for muscle cramps: MegaFood Magnesium Capsules | Skip to review
  • Best for anxiety: SFI Health Magnesium Glycinate Complex | Skip to review
  • Best for deficiencies: Trace Minerals Mega-Mag Liquid | Skip to review
  • Best for migraine episodes: Douglas Laboratories Magnesium Oxide | Skip to review
  • Best for occasional constipation: Pure Encapsulations Magnesium Citrate | Skip to review
  • Best woman-founded: Moon Juice Magnesi-Om | Skip to review
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Sports Research Magtein Magnesium L-Threonate Capsules

4.7 (558+) from Amazon
  • Dose: 3 capsules per day
  • %DV: 34%
  • Certifications: non-GMO verified, certified gluten-free, third-party tested
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You may have heard magnesium plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.

While it’s found in many foods, including vegetables, whole grains, nuts, and beans, if you don’t consume enough of these foods regularly you might not be meeting the recommended daily amount of magnesium.

But you might be looking to supplement to help with:

  • improving sleep
  • anxiety levels
  • muscle cramps
  • constipation

Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.

You can read on for our picks of the best magnesium supplements, plus learn what to look for to meet your specific needs.

A note on price

  • $ = under $0.20 per serving
  • $$ = $0.20–$0.50 per serving
  • $$$ = over $0.50 per serving

Healthline’s picks for the best magnesium supplements

Best for sleep

Thorne Magnesium Bisglycinate Powder

4.4 (1.1k+) from Amazon
  • Form: powder
  • Dose: 1 scoop (3.95 g) per day
  • Certifications: NSF Certified for Sport
  • Price: $$$
SHOP NOW AT OPTUM NOW

Healthline's review

We chose Thorne as the best magnesium supplement for sleep because of its high quality ingredients, third-party certification, and inclusion of bisglycinate, a form of magnesium glycinate that may be better absorbed.

Research from 2022 suggests that taking magnesium before bed may help improve sleep quality, especially for adults with insomnia.

Magnesium glycinate is a form of magnesium that’s created by combining magnesium with the amino acid glycine, which has been shown to have a calming effect on the brain. Because of this, it’s thought that it could be beneficial for sleep, though studies are needed to confirm its effectiveness in humans.

Note that research on the benefits of magnesium glycinate for sleep is ongoing. But if you’re interested in trying it, Thorne Magnesium Bisglycinate Powder is our top pick.

The powder is sweetened with monk fruit concentrate and is free from added sugars, thickeners, artificial flavors and colors

Plus, it gets good reviews for its flavor and ease of use.

Thorne 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.

Moreover, this supplement is NSF Certified for Sport, a third-party certification that ensures products are free from more than 200 substances banned by many major sports organizations.

Pros & cons

  • highly absorbable form of magnesium
  • no artificial ingredients
  • manufactured in a facility that meets NSF and TGA standards
  • NSF Certified for Sport
  • good flavor, according to reviews
  • expensive
  • more research needed to confirm effectiveness for sleep
  • highly absorbable form of magnesium
  • no artificial ingredients
  • manufactured in a facility that meets NSF and TGA standards
  • NSF Certified for Sport
  • good flavor, according to reviews
  • expensive
  • more research needed to confirm effectiveness for sleep

Product details

  • Number of servings: 60 per container
  • Active ingredient(s): magnesium 200 mg
  • % DV: 48%
  • Number of servings: 60 per container
  • Active ingredient(s): magnesium 200 mg
  • % DV: 48%

Best for muscle cramps

MegaFood Magnesium Capsules

5 (46+) from MegaFood
  • Form: tablet
  • Dose: 1 tablet per day
  • Certifications: non-GMO verified, certified vegan, certified gluten-free
  • Price: $$
SHOP NOW AT MEGAFOOD

Healthline's review

We selected this as the best magnesium supplement for muscle cramps because it contains three forms of magnesium—glycinate, citrate, and malate—and is commonly praised for its ability to reduce cramps based on anecdotal evidence.

Magnesium has been shown to play an important role in helping your muscles relax. That’s why insufficient magnesium intake is thought to cause some muscle cramps.

While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium.

Unlike many other supplements, this one can be taken on an empty stomach. As a result, you can easily take it just before bed and it may help keep nighttime cramps at bay.

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
  • social and environmental performance

MegaFood’s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as:

  • quality verified
  • certified non-GMO
  • vegan
  • gluten-free

In addition to magnesium, each tablet contains 50 mg of organic spinach, which is a good source of magnesium.

Pros & cons

  • B Corp certified product
  • third-party tested for pesticides and herbicides
  • non-GMO
  • vegan
  • gluten-free
  • not third-party tested for potency
  • B Corp certified product
  • third-party tested for pesticides and herbicides
  • non-GMO
  • vegan
  • gluten-free
  • not third-party tested for potency

Product details

  • Number of servings: 60 per container
  • Active ingredient(s): magnesium 50 mg
  • % DV: 12%
  • Number of servings: 60 per container
  • Active ingredient(s): magnesium 50 mg
  • % DV: 12%

Best for anxiety

SFI Health Magnesium Glycinate Complex

4.6 (1k+) from Amazon
  • Form: capsule
  • Dose: 1 capsule, 1–3 times per day
  • Certifications: third-party tested for purity and potency
  • Price: $
SHOP NOW AT AMAZON

Healthline's review

SFI Health (previously Klaire Labs) Magnesium Glycinate Complex is our choice for the best magnesium supplement for anxiety because it’s highly rated online and contains a blend of chelated magnesium glycinate and magnesium oxide, both of which may help manage anxiety.

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, though more research on magnesium for anxiety overall is still needed.

In addition to being formulated for maximum absorption, we like that this supplement only requires one capsule per day and is free from artificial colors, flavors, and preservatives.

According to the company’s website, SFI Health supplements are tested multiple times throughout manufacturing. However, it’s unclear whether testing is done in-house or by third-party labs.

Pros & cons

  • affordable
  • manufactured in a current good manufacturing practice (CGMP) certified facility
  • no artificial ingredients or preservatives
  • could become expensive if taking the maximum dose of 3 capsules per day
  • unclear if third-party tested for purity and potency
  • affordable
  • manufactured in a current good manufacturing practice (CGMP) certified facility
  • no artificial ingredients or preservatives
  • could become expensive if taking the maximum dose of 3 capsules per day
  • unclear if third-party tested for purity and potency

Product details

  • Number of servings: 100 per container
  • Active ingredient(s): magnesium 100 mg
  • % DV: 24%
  • Number of servings: 100 per container
  • Active ingredient(s): magnesium 100 mg
  • % DV: 24%

Best for deficiencies

Trace Minerals Mega-Mag Liquid

4.4 (3.2k+) from Amazon
  • Form: liquid
  • Dose: 4 mL (0.8 tsp) per day
  • Certifications: non-GMO verified, certified vegan, certified gluten-free
  • Price: $$
SHOP NOW AT AMAZON

Healthline's review

If you’ve been diagnosed with a magnesium deficiency, Trace Mineral Mega Mag is worth considering.

The liquid supplement provides 95% of the DV of magnesium in the form of magnesium chloride — a form that’s often used to address low blood levels of magnesium.

This supplement comes in a convenient liquid form and is free from artificial ingredients and added sugars.

Trace Minerals supplements are third-party tested for purity and potency, and this product specifically is certified by Labdoor, an independent testing organization that confirms label accuracy.

The taste of this product can be strong, so it’s recommended to mix the liquid with water, juice, or food.

Pros & cons

  • high level of magnesium to address deficiency
  • pure ingredients
  • third-party tested for purity and potency
  • strong flavor
  • high level of magnesium to address deficiency
  • pure ingredients
  • third-party tested for purity and potency
  • strong flavor

Product details

  • Number of servings: 30 per container
  • Active ingredient(s): magnesium 400 mg (95% DV), chloride 1,100 mg (48% DV), sodium 5 mg (<1% DV), potassium 5 mg (<1% DV)
  • % DV: 95%
  • Number of servings: 30 per container
  • Active ingredient(s): magnesium 400 mg (95% DV), chloride 1,100 mg (48% DV), sodium 5 mg (<1% DV), potassium 5 mg (<1% DV)
  • % DV: 95%

Best for migraine episodes

Douglas Laboratories Magnesium Oxide

4.6 (678+) from Amazon
  • Form: capsule
  • Dose: 1 capsule per day
  • Certifications: NSF Certified facilities and ISO accredited and certified laboratories
  • Price: $
SHOP NOW AT AMAZON

Healthline's review

Migraine is a neurological condition that can cause painful episodes of head pain, also known as migraine episodes. They’re often associated with symptoms like nausea, weakness, and sensitivity to light and sound.

Research from 2022 indicates that magnesium supplements may help prevent and manage migraine episodes.
Magnesium oxide is one form of magnesium that’s thought to be effective for migraine, though more research is needed.

Still, if you’re looking for a way to help manage recurring migraine episodes, it’s worth considering Douglas Laboratories Magnesium Oxide.

While this product is not routinely third-party tested for purity and potency, Douglas Laboratories tests all products in-house at ISO certified facilities.

It’s worth noting that some reviewers mention diarrhea as a side effect of the supplement. This is sometimes seen with magnesium oxide, specifically.

Pros & cons

  • manufactured in an NSF-registered GMP facility
  • extensive in-house testing
  • non-GMO
  • affordable
  • may have a laxative effect, according to some reviews
  • manufactured in an NSF-registered GMP facility
  • extensive in-house testing
  • non-GMO
  • affordable
  • may have a laxative effect, according to some reviews

Product details

  • Number of servings: 100 per container
  • Active ingredient(s) (serving strength): magnesium oxide 500 mmg (75% DV)
  • % DV: 75%
  • Number of servings: 100 per container
  • Active ingredient(s) (serving strength): magnesium oxide 500 mmg (75% DV)
  • % DV: 75%

Best for occasional constipation

Pure Encapsulations Magnesium Citrate

4.7 (10.6k+) from Amazon
  • Form: capsule
  • Dose: 1 capsule, 1–4 times per day
  • Certifications: certified vegan, certified gluten-free, non-GMO verified
  • Price: $
SHOP NOW AT AMAZON

Healthline's review

Magnesium supplements, particularly magnesium citrate, sulfite, hydroxide, and oxide, are thought to be an effective treatment for occasional constipation.

These work by an osmotic laxative effect, which means they draw water into the intestines, softening stool and making it easier to pass.

Pure Encapsulations Magnesium Citrate is in a facility that’s NSF registered and CGMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization.

In comparison to other magnesium supplements, this product has a lower dose of magnesium citrate, which can help move things along without causing an urgent trip to the bathroom.

For best results, take a single pill with a meal, one to four times a day, depending on recommendations from a healthcare professional.

Pros & cons

  • affordable
  • NSF registered and CGMP certified
  • certified gluten-free
  • non-GMO
  • vegan-friendly
  • may cause cramping and diarrhea
  • affordable
  • NSF registered and CGMP certified
  • certified gluten-free
  • non-GMO
  • vegan-friendly
  • may cause cramping and diarrhea

Product details

  • Number of servings: 180 per container
  • Active ingredient(s): magnesium 150 mg
  • % DV: 36%
  • Number of servings: 180 per container
  • Active ingredient(s): magnesium 150 mg
  • % DV: 36%

Best woman-founded

Moon Juice Magnesi-Om

5 (0+) from Moonjuice
  • Form: powder
  • Dose: 1 tsp (4g)
  • Certifications: none
  • Price: $$$
SHOP NOW AT HTTPS://MOONJUICE.COM/PRODUCTS/MAGNESI-OM-MAGNESIUM-SUPPLEMENT

Healthline's review

Women-founded company, Moon Juice, offers a magnesium powder that combines 3 forms of magnesium designed to support muscle relaxation, mental calm, and regular bowel movements.

The supplement includes a blend of magnesium citrate, which may help prevent constipation, along with magnesium gluconate and acetyl taurinate, though there is limited research on the specific benefits of these two forms. Since it’s a proprietary blend, the exact amounts of each type of magnesium aren’t disclosed.

It also contains L-theanine, which some research suggests may help reduce stress and anxiety, though more research is needed. The product provides 112 mg of L-theanine, while studies typically show benefits at doses of 200–400 mg.

The gluten-free powder is available in berry, blue lemon, or unflavored varieties, and is both vegan and keto-friendly, naturally sweetened with monk fruit.

According to the website, Magnesi-Om is third-party tested, though the testing organization is not disclosed.

Pros & cons

  • third-party tested
  • vegan
  • gluten-free
  • 3 flavors, including unflavored
  • contains proprietary blend
  • expensive
  • l-theanine dose may be too low to offer potential benefits
  • limited research on the benefits of magnesium gluconate and magnesium acetyl taurinate
  • third-party tested
  • vegan
  • gluten-free
  • 3 flavors, including unflavored
  • contains proprietary blend
  • expensive
  • l-theanine dose may be too low to offer potential benefits
  • limited research on the benefits of magnesium gluconate and magnesium acetyl taurinate

Product details

  • Number of servings: 30
  • Active ingredient(s): Magnesium (from magnesium chelate blend: magnesium gluconate, magnesium acetyl taurinate, magnesium citrate), l-theanine
  • % DV: 70%
Women-Founded

Women-Founded

  • Number of servings: 30
  • Active ingredient(s): Magnesium (from magnesium chelate blend: magnesium gluconate, magnesium acetyl taurinate, magnesium citrate), l-theanine
  • % DV: 70%
Women-Founded

Women-Founded

A comparison of the best magnesium supplements

Supplement type Form of magnesium% of Daily Value (DV) Thorne Magnesium Bisglycinate Powderpowderglycinate chelate48%MegaFood Magnesiumtabletfermented glycinate12%SFI Health Magnesium Glycinate Complexcapsule• glycinate chelate• oxide24%Trace Minerals Mega Magliquidchloride95%Douglas Laboratories Magnesium Oxidecapsuleoxide75%Pure Encapsulations Magnesium Citratecapsulecitrate36%Moon Juice Magnesi-Ompowder• gluconate• acetyl taurinate• citrate70%

How we chose

Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:

  • Ingredients: We looked for products that are made from high quality ingredients and free from artificial colors and preservatives.
  • Intended use: We included products made to address specific needs such as migraine, constipation, leg cramps, and sleep problems.
  • Type of magnesium: The supplements on our list contain forms of magnesium that research shows are effective for each product’s intended use.
  • Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.

How to choose a magnesium supplement

When shopping for a magnesium supplement, it’s important to consider which form of magnesium is right for your needs, the form of supplement you’re comfortable taking, how much magnesium you need to take, and whether the supplement is tested to confirm label accuracy.

Form of magnesium

Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.

While some research exists for the various types of magnesium, most still required more in-depth research.

  • Magnesium glycinate: may help improve symptoms of anxiety and depression. It may also be helpful for sleep.
  • Magnesium citrate: raises magnesium levels in the body. It may be better absorbed than other types and can help relieve constipation.
  • Magnesium chloride: may help relieve digestive complaints like constipation and heartburn and can help replenish magnesium levels in the body
  • Magnesium sulfate: also known as Epsom salt and often used in bathwater to help relieve muscle tension
  • Magnesium oxide: may help relieve migraine symptoms and depression and anxiety. It may also be helpful for restless leg syndrome
  • Magnesium malate: helps improve magnesium levels in the body and may be useful in treating fibromyalgia
  • Magnesium lactate: may help improve magnesium levels in the body and reduce stress levels
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Supplement type and daily dose

It’s important to choose a supplement that you’re comfortable taking on a daily basis. For example, if you dislike swallowing pills, you may want to opt for a liquid, gummy, or chewable option instead.

Even if you are OK with capsules, it’s worth reading customer reviews to understand how large the capsules are and whether they’re easy to swallow.

Lastly, consider if you’re OK taking multiple pills per day, or if you’d prefer a one-a-day formulation.

Appropriate dosage

The recommended dose for magnesium supplements varies depending on:

  • the Recommended Dietary Allowance for your age and gender
  • how much magnesium you consume through your diet
  • whether you have a condition that makes it difficult for your body to absorb magnesium or that requires more magnesium

In addition to recommended amounts, there are also established Tolerable Upper Intake Levels for magnesium specifically from supplements.

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 a healthcare professional has advised you otherwise.

Here are the current average daily recommended amounts of magnesium for teens and adults:

Age or life stageRecommended amountteen boys (14–18 years old)410 mgteen girls (14–18 years old)360 mg men (18+ years old)400–420 mgwomen (18+ years old)310–320 mgpregnancy (14–18 years old)400 mgpregnancy (18+ years old)350–360 mgbreastfeeding (14–18 years old)360 mgbreastfeeding (18+ years old)310–320 mg

Tested for purity and potency

Given that the FDA doesn’t regulate supplements the same way as drugs, it’s best to look for brands that are tested, ideally by a third-party organization such as:

  • NSF International
  • Labdoor
  • UL Solutions
  • USP

This will help ensure that the contents of the bottle match what’s listed on the label.

Useful supplement shopping guides

  • How to Choose High Quality Vitamins and Supplements
  • How to Read Supplement Labels Like a Pro

Frequently asked questions

Which is the best form of magnesium to take?

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 experiencing anxiety or migraine episodes.

Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.

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 experiencing anxiety or migraine episodes.

Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.

Which is better magnesium citrate or magnesium glycinate?

Magnesium citrate and magnesium glycinate serve different purposes.

Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.

Magnesium citrate and magnesium glycinate serve different purposes.

Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.

What is the best magnesium supplement for women?

Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium supplement for women.

Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.

Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium supplement for women.

Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.

What is the best magnesium supplement for weight loss?

There is no specific type of magnesium supplement that is universally considered the best for weight loss.

While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss.

Also, research does suggest that many diet plans end up being low in several minerals, including magnesium. So supplementing while on a diet may be beneficial, though you should run it by a doctor first.

Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.

There is no specific type of magnesium supplement that is universally considered the best for weight loss.

While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss.

Also, research does suggest that many diet plans end up being low in several minerals, including magnesium. So supplementing while on a diet may be beneficial, though you should run it by a doctor first.

Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.

Which magnesium is best for fatigue?

While there’s no official best magnesium for fatigue, a deficiency in magnesium can cause fatigue. Certain forms, such as magnesium malate and lactate, are known for improving levels in the body, and may be most useful for fighting fatigue associated with a deficiency.

That being said, if you’re regularly experiencing fatigue, it’s a good idea to chat with your doctor to be sure there aren’t any other underlying causes.

While there’s no official best magnesium for fatigue, a deficiency in magnesium can cause fatigue. Certain forms, such as magnesium malate and lactate, are known for improving levels in the body, and may be most useful for fighting fatigue associated with a deficiency.

That being said, if you’re regularly experiencing fatigue, it’s a good idea to chat with your doctor to be sure there aren’t any other underlying causes.

The bottom line

Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium on a daily basis.

Supplements may be a good option for people who don’t meet their needs through diet alone, or for those with specific health concerns, such as anxiety, occasional constipation, migraine, and trouble sleeping.

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, you can speak with a healthcare professional for a specific recommendation.