Magnesium is an essential mineral that supports several important bodily functions, like bone health, energy production, and blood pressure. (1) While magnesium isn’t a new discovery, social media has revived interest in the supplement as a means of supporting health goals like improving sleep, boosting mood, or alleviating head pain. (1)
Before you add a magnesium or multivitamin supplement to your routine, it’s important to do your research to ensure you’re making the right choice for your personal health goals. Our team of registered dietitians and health professionals assessed dozens of magnesium supplements to support your efforts, evaluating effectiveness, safety, cost, and customer satisfaction. We narrowed down our list to six top magnesium supplements.
Best magnesium supplement overall
Transparent Labs Magnesium Bisglycinate is a top-tier magnesium supplement known for its easy absorption and high bioavailability. Made with chelated magnesium and no artificial ingredients, it ensures you get the right dose of magnesium for maximum effectiveness.
Our picks for the best magnesium supplement
- Best overall: Transparent Labs Magnesium Bisglycinate
- Best for weight loss: Nutricost Magnesium Oxide
- Best for migraines: Legion Athletics Sucrosomial Magnesium
- Best for men: Transparent Labs ZMO
- Best for women: Future Kind Vegan Magnesium
- Best for blood pressure: Nutricost Magnesium Taurate
Compare magnesium supplements
|
|
|
|
|
|
|
| Transparent Labs Magnesium Bisglycinate | Nutricost Magnesium Oxide | Legion Athletics Sucrosomial Magnesium | Transparent Labs ZMO | Future Kind Vegan Magnesium | Nutricost Magnesium Taurate | |
| Rating | ||||||
| Cost per serving | $0.57 | $0.06 | $0.25 | $0.97 | $0.73 | $0.20 |
| Form | Capsule | Capsule | Capsule | Capsule | Capsule | Capsule |
| Dose | Three capsules | One capsule | One capsule | Two capsules | One capsule | Three capsules |
Best overall magnesium supplement: Transparent Labs Magnesium Bisglycinate
Key product features
What you should know
Transparent Labs Magnesium Bisglycinate is a highly soluble magnesium supplement that the body can easily absorb and utilize. (2)
- Our product testers noted that the capsules are a bit large, but not too difficult to swallow.
- At $0.57 per serving, Transparent Labs Magnesium Bisglycinate costs about $0.20 more than the average market price for magnesium supplements.
- Transparent Labs Magnesium Bisglycinate is a good choice for active individuals who struggle to eat enough magnesium-rich foods and want a supplement that can support their post-workout recovery and improve sleep.
Why we like Transparent Labs Magnesium Bisglycinate as best overall
Transparent Labs Magnesium Bisglycinate is our top choice because it’s made with a form of magnesium that your body absorbs and uses more easily. The main ingredient in this supplement, magnesium bisglycinate, is a chelated form of magnesium bonded to glycine, an amino acid. This type of magnesium absorbs better and is easier on the stomach compared to other types, such as magnesium citrate, reducing the likelihood of undesirable effects like abdominal cramps and diarrhea. (1,2)
Adults need 310-420 milligrams of magnesium daily, depending on sex, age, and health. (1) Magnesium is an essential electrolyte and mineral that’s involved in more than 300 enzymatic reactions. (1) It also helps regulate blood pressure and blood sugar, supports energy production, and aids in muscle contractions. (1)
Though found in many foods like whole grains, leafy greens, nuts, seeds, meat, and poultry, more than 50% of Americans don’t get enough magnesium in their diet. Low magnesium intake may increase the risk of high blood pressure, heart disease, and type 2 diabetes. (1) One serving of Transparent Labs Magnesium Bisglycinate has 300 milligrams of magnesium, meeting 70% of the daily value, and can potentially fill in nutrition gaps for people unable to get enough magnesium from food.
We do want to point out that the Food and Nutrition Board (FNB) established an upper tolerable (UL) limit of 350 milligrams for magnesium supplements to reduce the risk of undesirable effects. (1)
Moreover, very large doses of magnesium—5,000 milligrams and up—may be toxic and potentially fatal. However, this level of magnesium is usually by prescription and is in liquid form as the supplemental pill count would not be practical. In any case, if you take other multivitamin supplements, be sure to check the supplement facts label to make sure you don’t get excessive supplemental magnesium. As a matter of good self-health practice, before adding them to your routine, you should also talk to your doctor about magnesium supplements, especially if the supplementation level is closer to the supplement UL noted above.
Many people turn to magnesium supplements to help with constipation, lower blood pressure, reduce stress, improve sleep, and reduce migraine headaches. (3,4,5,6,7,8) However, research is mixed for many of these purported benefits, and the supplement is only recommended as a treatment for constipation. (3,4) Though, the FDA recently stated that they wouldn’t object to food and dietary supplement claims that magnesium lowers blood pressure. (9)
Whether you need to supplement with magnesium is up to you and your doctor. Overall, Transparent Labs Magnesium Bisglycinate is a safe option that may help support optimal magnesium levels, benefitting overall health with little risk of unwanted side effects. It’s also third-party tested, gluten-free, and has no artificial ingredients.
Though our testers said the capsules were large, they had no trouble swallowing them. Further, at $0.57 per serving, Transparent Labs is priced higher than the average market price for magnesium supplements. The magnesium supplement is a good value given its quality, effectiveness, and safety, but it may not fit all budgets.
Specs
| Magnesium type | Magnesium bisglycinate chelate |
| Magnesium per serving | 300 mg |
| Form | Capsule |
| Dose | Three capsules |
| Number of servings | 30 |
| Price per serving | $0.57 |
| Rating | 4.2 |
Best magnesium supplement for weight loss: Nutricost Magnesium Oxide
Key product features
What you should know
Nutricost Magnesium Oxide boosts magnesium levels in the body to address nutrient deficiencies.
- One capsule of Nutricost Magnesium Oxide provides 420 milligrams of magnesium, meeting 100% of the daily value.
- At $0.06 per serving, Nutricost Magnesium Oxide is significantly less expensive than the average market price for magnesium supplements.
- If you’re following a reduced-calorie diet for weight loss and not meeting daily magnesium needs from food, Nutricost Magnesium Oxide can increase your intake to prevent a deficiency.
Why we like Nutricost Magnesium Oxide as best for weight loss
Nutricost Magnesium Oxide provides one of the highest doses of magnesium on our list—420 milligrams per serving. Not getting enough magnesium in your diet can make weight loss more challenging. According to a 2020 prospective follow-up study published in the European Journal of Nutrition, there’s a strong link between low magnesium levels and obesity, separate from lifestyle choices like exercise and diet. (13) Providing 100% of your daily magnesium needs, the Nutricost supplement can fill in nutrient gaps.
The connection between low intake of magnesium and obesity isn’t clear. However, the study suggests that the lack of magnesium may affect metabolism by disrupting energy production and interfering with the formation of lipids and proteins. (13) The authors recommend eating more magnesium-rich foods like whole grains, leafy greens, legumes, nuts, and seeds. (1,13)
Our team agrees that eating a balanced diet filled with healthy foods is your best approach to healthy weight loss. But if you’re struggling to get enough magnesium-rich foods on your reduced-calorie diet, Nutricost Magnesium Oxide can be helpful. However, given the high dose of magnesium, we recommend talking to your doctor before supplementing.
Magnesium oxide is the supplement’s source of magnesium, which is used to treat constipation. The supplement may cause unpleasant side effects like cramping and diarrhea. (3)
In addition to its potential helpful effects, we also like the price of the Nutricost magnesium supplement. At $0.06 per serving, it’s the least expensive supplement on our list and well below the average market price. It’s also third-party tested for quality and made in a GMP-compliant facility.
But, while Nutricost Magnesium Oxide may support your weight loss efforts, it won’t work alone. Eating a balanced diet, adding more physical activity to your day, getting enough sleep, and finding healthy ways to manage stress (which magnesium can support) are needed, too. (14)
Nutricost Magnesium Oxide is gluten-free but since the capsule is made of gelatin, which may come from animal bones, it’s not a vegan product. (15)
Visit our full guide on the best supplements for weight loss to learn more.
What customers are saying
Most of the more than 3,400 reviews on Amazon for Nutricost Magnesium Oxide are positive. Consumers like the supplement’s effectiveness, quality, and results. However, some people find it too strong a laxative.
“It has really helped me with my digestion.”
Steve, Amazon
An anonymous Amazon customer and verified buyer of the Nutricost supplement writes, “This product works to relax me without causing any unwanted side effects!”
J. Kamp is an Amazon customer who had an unpleasant experience with the supplement. “I bought this to help with constipation, being the strongest magnesium oxide I could find for the price. It turns out, you get what you pay for.”
Specs
| Magnesium type | Magnesium oxide |
| Magnesium per serving | 420 mg |
| Form | Capsule |
| Dose | One capsule |
| Number of servings | 240 |
| Price per serving | $0.06 |
| Rating | 4.2 |
Best magnesium supplement for migraines: Legion Athletics Sucrosomial Magnesium
Key product features
What you should know
Legion Athletics Sucrosomial Magnesium contains a form of magnesium encased in a special coating that protects the nutrient as it travels through the digestive tract, improving absorption and utilization, and boosting body magnesium levels. (16)
- Our product testers had no trouble swallowing this magnesium capsule with a sip of water. One tester said the capsule was smaller than their usual magnesium supplement.
- At $0.25 per serving, Legion Athletics Sucrosomial Magnesium is more affordable than other options on the market.
- This is a good supplement for people who suffer from migraines who are looking for a more natural remedy to get relief from their headaches.
- Sucrosomial Magnesium is a delivery system that encapsulates magnesium oxide in a membrane-like matrix, improving supplement absorption and reducing gastrointestinal side effects. (16)
Why we like Legion Athletics Sucrosomial Magnesium as best for migraines
Legion Athletics Sucrosomial Magnesium contains a form of magnesium with high bioavailability, so it’s absorbed and utilized easily by the body. For people who suffer from migraines, a fast-acting magnesium supplement may provide quick relief. (8)
Migraines are a common chronic headache that can cause debilitating pain. Researchers are still investigating the cause of migraines but have identified triggers, including low levels of magnesium. (2) Among magnesium’s functions are maintaining blood vessel tone, regulating neural activity in the brain, and blocking pain receptors in the brain. (8) It’s theorized that when magnesium intake is low, migraine pain may be triggered. (8)
Though not a cure-all, The American and European Headache Society and the Neurological Academy suggest that 400-600 milligrams of magnesium a day may reduce the frequency and severity of migraines. (8)
One Legion Athletics Sucrosomial Magnesium capsule has 150 milligrams of magnesium, meeting 36% of the daily value. Sucrosomial magnesium is magnesium oxide packaged in a special membrane that allows the magnesium to cross from the digestive tract and into the bloodstream intact, making more of the nutrients available for the cells and tissues in the body. (16)
Though Legion’s magnesium supplement contains less than the recommended levels, you may absorb more than a traditional magnesium oxide supplement, making it more effective. (16) If you suffer from migraines and you’re looking for a natural remedy to reduce pain, talk to your doctor about magnesium supplements and how they may help you.
We also like Legion Athletics Sucrosomial Magnesium because it’s third-party tested, NSF certified, and free of artificial ingredients and preservatives. However, we want to point out that the product comes with a Prop 65 warning, which requires businesses that sell consumable products in the state to list a warning if the product contains even trace amounts of lead, which could affect the nervous system. (17) When asked, Legion sought to clarify any doubts about the label: “To give context, Prop 65 requires a warning on the label of any product that would result in a consumer ingesting more than 0.5 mcg of lead in a day. This is 1000x lower than the highest level of lead known by California NOT to cause reproductive harm. Essentially, 1000x this amount has been shown to have no observable effect on humans or animals.”
Our team of testers found Legion’s magnesium supplement easy to swallow and said the capsule was smaller than other brands. However, one tester said that wasn’t enough; they still wished the pill were smaller.
At $0.25 per serving, Legion Sucrosomial Magnesium is about $0.13 less than the average market price and a good value given the supplement’s bioavailability and quality. The magnesium powder is in a vegetarian capsule, but it’s unclear if it is vegan. One of our testers recommended opening the capsule, mixing the powder in water, and drinking it instead of consuming animal products.
What customers are saying
Amazon customers have a lot of good things to say about Legion Athletics Sucrosomial Magnesium supplement. They like the quality, ease of swallowing, and price.
HW is a verified Amazon buyer of Legion’s magnesium supplement and writes, “I felt better going for higher absorption types of magnesium. I normally eat pretty healthy, but I use Cronometer to check my micronutrients and see most days I’m not hitting the daily requirement for magnesium. This will supplement the rest of my diet well!”
Some customers expressed concern about the lead content in the supplement.
Brian is a verified buyer who has concerns about lead in the supplement. “This contains lead and says it on the package.”
Specs
| Magnesium type | Sucrosomial magnesium (magnesium oxide) |
| Magnesium per serving | 150 mg |
| Form | Capsule |
| Dose | One capsule |
| Number of servings | 120 |
| Price per serving | $0.25 |
| Rating | 4.4 |
Best magnesium supplement for men: Transparent Labs ZMO
Key product features
What you should know
Transparent Labs ZMO is a dietary supplement with magnesium, zinc, and trace minerals from oyster meat extract. It’s designed to support post-workout recovery and help you sleep better.
- Transparent Labs ZMO has elemental zinc and magnesium, which nutrients that are easier to absorb and use by the body.
- At $0.97 per serving, Transparent Labs ZMO is more than double the average market price of magnesium supplements.
- This is a good supplement for men who want to boost sexual wellness and sex drive. Zinc promotes healthy sperm and oysters are an aphrodisiac. (17,18)
Why we like Transparent Labs ZMO as best for men
Transparent Labs ZMO contains nutrients—zinc and magnesium—that supports men’s sexual and overall health. (31) The supplement contains 144 milligrams of magnesium, which is 35% of men’s daily value, and 11 milligrams of zinc, which meets 100% of the daily value.
For one, both zinc and magnesium support men’s physical and sexual health. (1,18) Low magnesium intake may play a role in age-related changes in testosterone levels and loss of muscle mass, so getting an adequate amount of the mineral may be necessary for general health and well-being. (19)
Zinc is a trace mineral the body can’t store, so you must get a regular supply from food or supplements. You need zinc to make DNA, support immune health, and heal wounds. (18) Zinc is also one of the main components of sperm. (20) Not getting enough zinc affects the quality and motility of sperm, increasing the risk of infertility in men. (20)
Transparent Labs ZMO also contains oyster meat powder as a source of trace minerals. Though touted as an aphrodisiac, the sexual benefits of the shellfish may be related to its high zinc content, nearly 30 milligrams in a 3-ounce serving—three times the recommended amount. (18,19)
While the sexual health benefits are clear, Transparent Labs ZMO is also designed to aid in recovery following an intense workout. Supplementing with magnesium may improve athletic performance, while zinc may support the muscle repair process. (27,28) Plus, as a magnesium supplement, Transport Labs ZMO helps you sleep better. (7,21) Sleep is an important part of post-workout recovery, giving your body the rest it needs to repair and build muscle. (29)
We also like Transparent Labs because it’s third-party tested for quality and Informed Choice certified, which means it doesn’t contain any banned substances. But it’s the most expensive supplement on our list, priced at $0.97 per serving.
Specs
| Magnesium type | Magnesium glycinate chelate buffered |
| Magnesium per serving | 144 mg |
| Form | Capsule |
| Dose | Two capsules |
| Number of servings | 30 |
| Price per serving | $0.97 |
| Rating | 4.0 |
Best magnesium supplement for women: Future Kind+ Vegan Magnesium
Key product features
What you should know
Future Kind+ Vegan Chelated Magnesium supplement aims to improve sleep and anxiety and boost energy. It provides 200 milligrams of magnesium, meeting more than 60% of women’s daily needs.
- Our product testers say Future Kind+ Magnesium helped them sleep better and feel more relaxed.
- At $0.73 per serving, Future Kind+ Vegan Magnesium supplement costs twice the market price for magnesium supplements.
- This is a good choice for women looking for a magnesium supplement to ease premenstrual syndrome (PMS), improve sleep, and reduce migraine headaches without causing stomach upset.
- The Future Kind+ is an eco-friendly supplement company that follows sustainable packaging and shipping practices.
Why we like Future Kind+ Vegan Magnesium as best for women
Women in the United States are less likely to get enough magnesium from their diets and are more likely to meet daily needs with supplements. (1,22) Future Kind+ Vegan Chelated Magnesium Supplement is our top pick for the best magnesium supplement for women because it has 200 milligrams of the essential mineral as magnesium bisglycinate chelate buffered, a form that’s easy for the body to absorb and use.
Magnesium offers many health benefits for women. It supports bone health, heart health, and energy production. It may also ease symptoms and side effects caused by some of the unique health issues women face. Women with low magnesium levels are more likely to suffer from premenstrual syndrome (PMS)—a set of symptoms like mood changes, bloating, and cramps—that occur before they start their period. (22)
Women with polycystic ovary syndrome (PCOS) may also benefit from magnesium supplementation. PCOS is a hormonal condition that affects metabolism, insulin function, and fertility. (22) Insulin is a hormone that carries glucose from the blood into the cell; regulating blood sugars is one of the main functions of magnesium. (1) For women with PCOS, supplementing with magnesium may support insulin function by helping manage blood sugar levels. (22)
Low magnesium levels also affect bone density, increasing the risk of osteoporosis, a serious bone disease that increases the risk of fractures. (22) Women are more susceptible to osteoporosis after menopause because they have thinner bones than men and no longer have the estrogen that supports bone building. (22)
Our product testers liked the effects of Future Kind+ magnesium supplement, reporting that it improved their sleep quality, muscle relaxation, and headaches. They also liked that the magnesium was in a form that’s gentler on the stomach—magnesium bisglycinate chelate, causing fewer side effects. (2)
Future Kind’s magnesium supplement is third-party tested for contaminants. Dedicated to transparency, the company shares the Certificate of Analysis (COA) on the web page detailing the lab test results for the current batch.
At $0.73 per serving, Future Kind’s magnesium supplement is almost double the average market price. But we think it’s a good value given the type and amount of magnesium provided.
What customers are saying
Most customers on Amazon have favorable reviews of Future Kind+ Vegan Magnesium. They like the quality of the supplement and the results.
Verified Amazon buyer Jenafor writes, “Doctor recommended I needed some magnesium. So I started taking this brand and I’m pleased with the results.”
“This was a really good magnesium supplement! I try to look for non-toxic/organic sources, and this worked! My sleep was really good and I felt well-rested the next day. I would recommend.”
Mel, Amazon
However, some customers find the capsule hard to swallow.
Kat2002 is a confirmed buyer at Amazon who was happy with the supplement but not the size of the pill. “Overall, I’m happy with this item. However, the capsule is huge. I have a hard time swallowing pills, so this is a downside for me. I wish I had known this before purchasing.”
Specs
| Magnesium type | Magnesium bisglycinate and magnesium oxide |
| Magnesium per serving | 200 mg |
| Form | Capsule |
| Dose | One capsule |
| Number of servings | 30 |
| Price per serving | $0.73 |
| Rating | 4.1 |
Best magnesium supplement for blood pressure: Nutricost Magnesium Taurate
Key product features
What you should know
Nutricost Magnesium Taurate is a supplement that combines magnesium with taurine, two substances that support heart health and may lower blood pressure. (5,23) One serving, or three capsules, has 1,500 milligrams of magnesium taurate, providing 120 milligrams of magnesium.
- Consuming more magnesium may reduce the risk of high blood pressure by relaxing blood vessels, improving electrolyte balance, and regulating calcium levels in cells. (1,5,9)
- At $0.20 per serving, Nutricost Magnesium Taurate supplement is cheaper than other options on the market.
- People looking for a natural way to manage high blood pressure may find this an appealing alternative to prescription medications.
Why we like Nutricost Magnesium Taurate as best for blood pressure
Nutricost Magnesium Taurate is a form of magnesium that’s bonded to taurine, an amino acid. Both magnesium and taurine benefit heart health and blood pressure and make a good choice for those looking for a supplement to improve blood pressure. (1,5,9,23)
High blood pressure, also called hypertension, is when the force of blood against the artery walls is too high. (25) In general, hypertension is a blood pressure reading of 130/80 millimeters of mercury or higher. Over time, the excess pressure makes the arteries less flexible, so the heart has to work harder to pump blood throughout the body. Having high blood pressure increases the risk of heart attack, stroke, and kidney disease. (25)
Due to supportive evidence, the FDA allows food and supplement makers to make a qualified claim that diets high in magnesium may reduce the risk of high blood pressure. (9) The mineral improves blood pressure by relaxing blood vessels and improving fluid and electrolyte balance. (1,23) Magnesium and taurine may lower blood pressure, however, no sufficient research has been done on humans, only in animals. (24)
Nutricost Magnesium Taurate contains 120 milligrams of magnesium, which meets 30% of the daily value, however, it does not meet the effective range of 500-1,000 milligrams for lowering blood pressure. (23) Though it falls a bit short on dose, you may find it more tolerable since it’s in a form that’s easier to absorb.
At $0.20 per serving, Nutricost Magnesium Taurate is a good value, priced below the average market cost of magnesium supplements. That said, you need to take three capsules to get the recommended dose. If you have a hard time swallowing pills, you may prefer a supplement that doesn’t require so many pills.
What customers are saying
Customers on Amazon like the quality, results, and price of the Nutricost Magnesium Taurate supplement.
“It worked in less than 30 minutes for me. Lowering my heart rate and helping me feel relaxed.”
Bee, Amazon
Junior M. is a verified purchaser of the Nutricost supplement who says it helps them sleep. “I take one capsule a couple of hours before bedtime and sleep much better. I’m more rested when I wake up.”
However, some customers reported not getting the results they expected.
A verified buyer on Amazon who remains anonymous said the supplement made them feel worse. “I tried another brand before and it helped me I switched with this brand and I tried it twice (a month apart) both times I ended up having bad anxiety and discomfort.”
Specs
| Magnesium type | Magnesium, magnesium taurate |
| Magnesium per serving | 120 mg (1,500 mg of magnesium taurate) |
| Form | Capsule |
| Dose | Three capsules |
| Number of servings | 80 |
| Price per serving | $0.20 |
| Rating | 4.0 |
How we test supplements
Our team of nutrition experts is committed to providing supplement reviews you can trust. This entails thoroughly testing and evaluating each product we recommend and offering honest and impartial recommendations. Our testing process involves a set of criteria we use to rate each supplement, including efficacy, safety, customer experience, and value.
Learn more about our supplement testing methodology for a more thorough explanation of each factor and our evaluation process.
Testing Criteria
Efficacy—40%
Consumers use dietary supplements to achieve specific health and wellness goals. It’s crucial to evaluate whether a supplement delivers on its promised benefits. Efficacy encompasses how well the supplement meets stated claims based on the scientific evidence available to support it.
Here are the factors we consider:
- Clinical evidence
- Calories per serving
- Dose efficacy
- Synergistic effects
- Proprietary blends
Safety and side effects—35%
A supplement’s safety profile is an important part of the evaluation process. We evaluate each product for health risks and adverse effects, providing all the information you need to trust that the product you selected is the best choice for you.
For this factor, we look at:
- Reported side effects
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
Value—20%
The value of a supplement goes beyond its price tag; it also encompasses quality and efficacy in relation to cost. We conduct a cost analysis to determine the genuine worth of a supplement compared to its price, providing recommendations that have a substantial return on investment.
Our factors for this rating include:
- Total price
- Price per serving
Customer experience—5%
The customer’s experience with a supplement brand significantly influences satisfaction, loyalty, and the likelihood of repeat purchases. We incorporate this aspect into our testing process because the consumer experience is crucial in guiding purchasing decisions.
Factors for this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
Who should take a magnesium supplement?
Magnesium supplements can be helpful for people who might not be getting enough magnesium in their diet, which could show up as muscle cramps, fatigue, or even an irregular heartbeat. (1) If you have conditions like high blood pressure, migraines, or trouble sleeping, a magnesium supplement might also be a good idea. Athletes, those with certain digestive issues, or anyone not eating enough magnesium-rich foods might consider taking a supplement to stay on track with their health. Any new supplement should be discussed with your doctor before taking it.
Who should not take a magnesium supplement?
If you have kidney problems or your kidneys aren’t working as well as they should, it’s best to avoid magnesium supplements unless your doctor says it’s okay since your body might struggle to get rid of the extra magnesium. (33) This is because your kidneys might not effectively filter out excess magnesium from your blood.
In addition, if you take medications such as antibiotics or diuretics, you should speak with your doctor first because some medications may interact.
Pregnant or breastfeeding women should always consult with their healthcare provider before adding any new supplements.
How to choose a magnesium supplement
When looking for a magnesium supplement to add to your routine, there are a few things to consider:
Reason for supplementation
People turn to magnesium supplements to achieve various health goals, from better sleep to stronger bones to lower blood pressure. You need to consider why you want to supplement with magnesium when selecting a product. Magnesium supplements may contain other active ingredients that may support or hinder your goals.
Magnesium type
Magnesium comes in many types. You may prefer certain types because your body tolerates them better or because they support specific goals. Types of magnesium include:
- Magnesium citrate: Recommended by healthcare professionals to alleviate constipation. (3)
- Magnesium oxide: Often recommended by healthcare professionals to relieve heartburn, indigestion, or constipation. (4)
- Magnesium glycinate: A type of magnesium bonded with the amino acid glycine for easier absorption. A supplement you can use to improve magnesium levels, ease anxiety, and sleep better. (2,7,30)
- Magnesium sulfate: Also known as Epsom salt, this form of magnesium treats constipation and magnesium deficiency. (26)
- Magnesium taurate: Magnesium bonded with the amino acid taurine for better absorption. Used to boost magnesium intake and may help reduce the risk of high blood pressure. (9,24)
Supplement dose
You must also consider the dose when looking for the right magnesium supplement. Adults need 310-420 milligrams of magnesium a day depending on age, sex, and health status. (1) Taking high doses of magnesium in supplement form, more than 5000 milligrams a day, is dangerous and potentially fatal, causing an irregular heartbeat or cardiac arrest (your heart stops beating). (1)
Because of the possibility of side effects with supplements, like diarrhea and abdominal pain, the Food and Nutrition Board has set an upper tolerable intake level of 350 milligrams for magnesium supplements. (1)
Magnesium form
Magnesium supplements also come in many forms, such as capsules, chewable tablets, and gummies. Some magnesium capsules are large and difficult to swallow. Your preferred supplement form can help narrow down your choices.
Third-party testing
Supplements aren’t regulated like medications. The FDA requests that supplement companies use Good Manufacturing Practices (GMP) when producing and selling supplements. (12) This means the FDA leaves it up to the supplement maker to determine if their supplement is safe and effective.
Third-party testing is an independent lab evaluation of a supplement that checks ingredients, quality, and potency. Testing isn’t required, but it’s one of the factors we look for when evaluating supplements for safety.
Expert advice
Talk to your doctor or a registered dietitian about magnesium supplements before adding them to your routine. They can guide you on the best type and dose based on your health needs and goals.
Potential side effects of magnesium supplements
When taken as recommended, most healthy people should not experience any side effects from magnesium supplements. However, taking higher than recommended doses can have adverse effects like abdominal pain, bloating, or diarrhea. Further, taking megadoses of magnesium—5,000 milligrams or more—per day is potentially life-threatening. (32)
Magnesium supplements may also interact with medications. For example, magnesium can affect the absorption and dosage of medications used to treat osteoporosis (bisphosphonates), as well as some antibiotics.
FAQs
When is the best time to take magnesium supplements?
The best time to take magnesium supplements depends on your personal health goal. If you’re using magnesium to help you sleep better, then you want to take the supplement before bed. If you need relief from constipation, you should take the supplement earlier in the day with food to reduce risk of stomach upset. (4) Split doses can also be used to provide benefits throughout the day for different needs.
Which is the best form of magnesium to take?
The most effective form of magnesium depends on why you want to take the supplement. If you want to lower blood pressure or sleep better, you may prefer a supplement that’s easier on the stomach, like magnesium glycinate. (2) On the other hand, magnesium citrate or magnesium oxide may be more effective for alleviating constipation. (3, 4)
How much magnesium is safe to take?
Talk to your doctor or a registered dietitian for guidance on how much magnesium is safe for you to take. There are no limits on the amount of magnesium you can get from food; adults need 310-420 milligrams daily. (1) If you’re getting enough magnesium from your diet, you may not get any benefits from a supplement. (1) If you do supplement (whether you get enough from food or not), the Food and Nutrition Board (FNB) recommends getting no more than 350 milligrams of magnesium from a supplement to reduce the risk of stomach cramps and diarrhea. (1)
Is it OK to take magnesium glycinate every day?
Whether you take magnesium supplements daily depends on your health goal. The body stores magnesium, so you may not need to take it daily. (1) Though, the body stores about 25 grams, so supplementation isn’t a bad idea, since doses recommended range from 300 to 400 milligrams. Talk to your doctor for specific guidance on how often you need to take magnesium supplements.
What type of magnesium helps with sleep?
Magnesium is widely recognized for its sleep-enhancing benefits, primarily due to its ability to promote relaxation and calm the nervous system. (7) Among the different forms of magnesium, magnesium glycinate is considered one of the best for sleep. It’s highly absorbable and known for its calming effects, making it ideal for promoting relaxation and reducing anxiety before bed. (34) Products like Transparent Labs ZMO use magnesium glycinate specifically for its ability to support restful sleep without causing digestive discomfort.
What type of magnesium lowers blood pressure?
What is the difference between magnesium glycinate vs citrate?
Magnesium glycinate is magnesium bound to glycine, an amino acid known for its calming effects. It’s highly absorbable and gentle on the stomach, making it less likely to cause digestive issues like diarrhea. Magnesium glycinate is often recommended for those looking to improve sleep, reduce anxiety, or support relaxation, as it has a calming effect on the nervous system. (34)
Magnesium citrate is magnesium combined with citric acid. Magnesium citrate is often used to relieve constipation due to its mild laxative effect, as it draws water into the intestines. (35) It’s a good option for those who need digestive support or want to address magnesium deficiency quickly.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his PhD from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Jill Corleone, RD
Fortune Recommends Nutrition Writer
About Author
Jill’s life has centered around nutrition and fitness for more than two decades. After earning her bachelor of science in nutrition at New York University in Manhattan, Jill went on to complete her internship at the University of Medicine and Dentistry of New Jersey in Newark.
She spent the early part of her career working as a clinical dietitian with a focus on pediatric nutrition. She then transitioned into management. Jill began her career as a freelance writer in 2007 while working as a clinical nutrition manager in Florida. She became a full-time writer in 2010 after the birth of her first child.
Jill has written for numerous publications, including Verywellfit, Diabetes Self-Management, Huffington Post, Livestrong.com, and SFGate.