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Healthline only shows you brands and products that we stand behind.Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
- Assess the brand: Does it operate with integrity and adhere to industry best practices?
Thorne, Klaire Labs, 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.
- Best overall: Thorne Magnesium Bisglycinate Powder | Skip to review
- Best liquid: Pure Encapsulations Magnesium Liquid | Skip to review
- Best for anxiety: Klaire Labs Magnesium Glycinate Complex | Skip to review
- Best for muscle cramps: MegaFood Magnesium | Skip to review
- Best for magnesium deficiencies: Trace Minerals Mega-Mag | Skip to review
- Best for constipation: Pure Encapsulations Magnesium Citrate | Skip to review
|Form of magnesium
|% of DV
|Thorne Magnesium Bisglycinate Powder3rd
|Pure Encapsulations Magnesium Liquid3rd
|Klaire Labs Magnesium Glycinate Complex3rd
|• glycinate chelate
|Trace Minerals Mega Mag3rd
|Pure Encapsulations Magnesium Citrate3rd
3rd = Third party tested
Magnesium is a mineral that plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.
It’s found in foods such as:
- whole grains
You may become deficient in magnesium if you do not consume enough of these foods regularly or if you have certain health conditions or dietary restrictions.
Supplements can help address deficiency and may also help:
- improve sleep
- anxiety levels
- muscle cramps
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
General price ranges with dollar signs ($–$$$) are indicated below. Prices for magnesium supplements typically range from $0.09–$0.67 per serving or $10–$60 per container.
- $ = under $0.20 per serving
- $$ = $0.20–$0.50 per serving
- $$$ = over $0.50 per serving
Healthline 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.
When shopping for a magnesium supplement, it’s important to consider the form of:
- product quality
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 depression
- Magnesium citrate: raises magnesium levels in the body because it may be
better absorbedthan 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 saltand often used in bathwater to help relieve muscle tension
- Magnesium oxide: may help
relieve migraine symptomsand depression and anxiety
- Magnesium malate: helps improve magnesium levels in the body and may be useful in
- Magnesium lactate: may help improve magnesium levels in the body and
reduce stress levels
- 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
|Age or life stage
|teen boys (14–18 years old)
|teen girls (14–18 years old)
|men (18+ years old)
|women (18+ years old)
|pregnancy (14–18 years old)
|pregnancy (18+ years old)
|breastfeeding (14–18 years old)
|breastfeeding (18+ years old)
Given that the FDA doesn’t regulate supplements the same way as drugs, it’s important to look for brands that are certified by a third-party organization, such as:
This will help ensure quality and accuracy.
It’s also worth choosing products from brands that are CGMP certified. This means that their facilities are compliant with current good manufacturing practice regulations established by the FDA.
Finally, consider avoiding products with any artificial ingredients, such as:
Useful supplement shopping guides
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.
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.
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 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.
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.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
Magnesium is an essential nutrient found in a variety of foods, including:
- whole grains
- leafy green vegetables
Supplements may be a good option for people who don’t meet their needs through diet alone, or for those with certain medical conditions like:
- type 2 diabetes
- various cardiac arrhythmias
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.