We tested a variety of magnesium supplements and found the best for a range of needs. (Natural Rhythm, Pure Encapsulations, NOW)
Constipated? Trouble sleeping? Feeling sore after a workout? Magnesium might help! Half of Americans don't get enough magnesium despite the mineral being found in a wide variety of foods. Finding the best magnesium supplement can help bridge that gap, supporting everything from sleep to muscle function.
"Magnesium is responsible for over 300 enzymatic reactions in the body," says Trista Best, MPH, RDN, LD of the Candida Diet. "It is essential for muscle, nerve and heart function, as well as energy production. Magnesium deficiencies can lead to serious health and quality of life issues, including anxiety, poor sleep, muscle spasms, poor bone health and migraines, to name just a few," she says.
Fortunately, supplementing with magnesium may help counteract these deficiencies. According to Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews, the best magnesium supplements may "help with stress reduction, better sleep and even digestive health. Plus, they're an easy way to ensure you meet your daily needs if your diet falls short." The tricky part is deciphering which product to choose — that's where we come in!
Several forms of magnesium are available, each varying in composition and effects on health. For example, magnesium glycinate is often used to help manage stress, whereas magnesium oxide is better suited for people with heartburn or indigestion. To save you the trouble of becoming an armchair expert on the topic, I spoke with actual experts, including a registered dietitian and a medical doctor, to better understand each type and its benefits.
As a registered dietitian myself, I combined our experts' insights with my education and years of clinical experience to research more than 20 magnesium supplements. I narrowed these down to 11 top-rated products and worked with a panel of testers to do hands-on reviews. Whether you're looking to prevent migraines or simply boost your magnesium intake, our expert- and tester-approved picks have you covered.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your healthcare provider before adding a dietary supplement to your routine.
Update, June 25, 2025: We checked all product prices and availability. Our No. 1 pick for best overall magnesium supplement is unchanged. We included additional testing data for Nordic Naturals Magnesium Gummies after several months of daily use.
Magnesium comes in various forms, each offering unique benefits and drawbacks. Choosing the right one depends on your health goals and absorption rate.
Here's a quick rundown of five of the most common types of magnesium you'll find in supplements:
Magnesium glycinate: This form of magnesium combines magnesium and the amino acid glycine. It is easily absorbed and associated with fewer GI side effects than other types. While more research is needed, magnesium glycinate is thought to have calming properties and may help manage stress, anxiety, depression and insomnia.
Magnesium citrate: This highly absorbable form of magnesium comprises magnesium bound to citric acid, a natural compound found in citrus fruits. This combination enhances solubility and bioavailability, making it one of the most common forms of magnesium supplement used for deficiencies. It also has a mild laxative effect, which makes it an option for relieving occasional constipation. At higher doses, it is often used as a short-term treatment for acute constipation, such as before medical procedures like colonoscopies.
Magnesium oxide: A salt of magnesium that combines magnesium and oxygen, typically found in powder form. It may help reduce heartburn, stomach upset and chronic constipation. However, because it's less readily absorbed, it isn't the best option for increasing blood magnesium levels.
Magnesium L-threonate: An absorbable form of magnesium created by combining magnesium with threonic acid, a compound derived from vitamin C. While research is ongoing, this form is believed to be especially beneficial for brain health. Studies suggest it may play a role in supporting cognitive function, improving memory and potentially aiding in the treatment of depression and age-related cognitive decline.
Magnesium malate: A combination of magnesium and malic acid naturally found in fruits. Because it's readily absorbed and less likely to cause diarrhea, it's sometimes recommended instead of magnesium citrate to treat magnesium deficiencies.
With so many magnesium supplements on the market, choosing the right one for your specific health goals can be difficult. Here's what to keep in mind to select the best magnesium supplements for you:
Type of magnesium: Different forms of magnesium serve different purposes. Magnesium glycinate is often used for sleep and anxiety, while magnesium oxide is more effective for relieving constipation. Choosing the right type depends on your specific health needs.
Form: Magnesium supplements are available in capsule, liquid, powder and gummy form. While liquid supplements generally absorb faster, choose a form you feel comfortable taking regularly.
Bioavailability and absorption rate: Some types of magnesium are more readily absorbed than others. If you have a confirmed magnesium deficiency, select a form that's easier for your body to absorb, like magnesium glycinate.
Dosage per serving: The ideal amount of magnesium per serving depends on the type of magnesium, the intended benefit and how much magnesium you're already getting in your diet. A doctor or registered dietitian can help identify the correct dose for you.
Additional ingredients and fillers: Whenever possible, choose a supplement with minimal additives, such as artificial colors or fillers. Some products also include extra nutrients, which may be beneficial depending on your diet, but if you're already getting these from other supplements, they may not be necessary.
Third-party testing: It's essential to select supplements tested for purity and potency, ideally by a third-party organization such as NSF, UL Solutions or US Pharmacopeia (USP).
Potential side effects: Certain forms of magnesium are more likely to cause side effects than others. Magnesium oxide, for example, is known to cause diarrhea, whereas magnesium glycinate is generally well-tolerated. Research each form of magnesium to understand its potential side effects.
Value: Good-quality magnesium supplements are available at virtually every price point. Because some products require taking multiple pills or gummies daily, comparing the price per serving is important when deciding which product is best for your budget.
As a registered dietitian with nearly a decade of experience, I've closely followed the latest in dietary supplements to ensure the most up-to-date recommendations. To provide a well-rounded perspective, I consulted a fellow registered dietitian and a board-certified physician for their insights on magnesium supplements and the various available forms.
Our team reviewed over 20 products from over 15 brands, narrowing it down to 11 magnesium supplements for hands-on testing. With the help of family and friends, each product was tested for at least one week and evaluated based on ease of use, taste, cost, effectiveness and overall user experience.
MegaFood Magnesium 300 mg Capsules: These vegetarian-friendly capsules contain three easily absorbed forms of magnesium: citrate, malate and glycinate. While we liked that the supplement is designed to be gentle on the stomach and can be taken at any time of day, the capsule's large size and rough texture made it harder to swallow.
Trace Minerals Mega-Mag Liquid Magnesium Chloride: This liquid option is hard to beat. It's formulated for optimal absorption and third-party tested to ensure purity and potency. The tricky part is the recommended dose of 20 drops per day. While you can spread the dose throughout the day, we struggled to remember to do so.
Trace Minerals No Muscle Cramps: This liquid supplement contains a unique blend of magnesium and electrolytes to keep muscle cramps at bay. While it has hundreds of rave reviews online, our tester found it hard to get past the oily texture when mixed with water.
Nature Made Magnesium Glycinate: Easily available in stores and online, this option is formulated to be readily absorbed and gentle on the stomach. The biggest downside is the recommended dose of three relatively large capsules daily. Plus, unlike many Nature Made supplements, this one isn't third-party certified.
Magnesium supplements are a convenient way to ensure you get enough of this essential mineral in your diet. Depending on the form you take, magnesium supplements can also help prevent migraines, ease constipation, improve sleep and lower stress and anxiety levels.
According to Dasgupta, "Magnesium glycinate and magnesium L-threonate are among the most bioavailable forms, meaning your body can absorb and use them efficiently." Magnesium citrate is also easily absorbed, though it "has a laxative effect that some may want to avoid," adds Best.
The ideal magnesium dosage from supplements depends on your dietary intake and whether you have a confirmed deficiency. The recommended daily intake for adults is 350 mg for women and 420 mg for men, though this can vary based on age, health status and individual needs.
"Yes, magnesium can help with sleep because it supports muscle relaxation, calms the nervous system and might lower cortisol levels. It also plays a role in melatonin production, which can help regulate your circadian rhythm. However, its impact isn't guaranteed, so it's best to manage expectations," explains Dasgupta.
"Taking too much magnesium can cause diarrhea, nausea or stomach cramps. It can also interact with certain medications, so talk to your doctor first," notes Dasgupta.
The best sources of magnesium are typically plant-based foods that are high in fiber, such as nuts, seeds, leafy greens, potatoes, beans and legumes. That said, magnesium can also be found in a variety of animal foods, including salmon, halibut, chicken and beef.
Trista Best, MPH, RDN, LD, registered dietitian at the Candida Diet
Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.