Best Magnesium Supplements of 2023, According to Dietitians

From regulating your blood pressure to helping your muscles contract, magnesium is a mineral found throughout your body that plays many essential roles.

This nutrient is vital for various metabolic processes within your body, including producing energy, building important proteins, and controlling blood sugar and blood pressure.

You’ll find magnesium in a variety of foods, including green leafy vegetables, whole grains, legumes, nuts, and seeds.

While many foods contain magnesium, evidence suggests that Americans may not be getting enough of this important nutrient. In fact, one 2017 study reported that up to two-thirds of the American population is magnesium deficient. (1, 2)

Therefore, magnesium supplementation has increased in popularity in recent years.

If you’re in the market for a magnesium supplement, you may be overwhelmed with the various choices available. 

We evaluated some of the magnesium supplements currently on the market and put together a list of our top picks for your consideration.

Summary of Our Picks

• Best overall: Life Extension Magnesium Capsules
• Best budget pick: Now Foods Magnesium
• Best for leg cramps: Klaire Labs Magnesium Glycinate Complex
• Best for anxiety: Nested Naturals Magnesium Glycinate Chelate
• Best powder: Thorne Magnesium Bisglycinate
• Best liquid: Mary Ruth’s Magnesium Calm Liposomal

Best Overall: Life Extension Magnesium Capsules

Best Overall

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Pros

• Contains a variety of forms of magnesium
• Third-party tested
• Reasonably priced

Cons

• High dosage may have laxative effect for some people
• Little research surrounding magnesium succinate

If you want a magnesium supplement that offers a variety of forms, is high quality, and reasonably priced, look no further than Life Extension’s Magnesium Capsules.

Each capsule delivers three different forms of magnesium, including magnesium oxide, magnesium citrate, and magnesium succinate.

This makes it one of the most versatile magnesium supplements available.

The magnesium oxide may help with gastrointestinal symptoms like constipation, heartburn, and indigestion, while the magnesium citrate may help to ease anxiety and depression.

Magnesium succinate is a form of magnesium that is attached to succinic acid. However, little information exists regarding using this type of magnesium for specific health conditions.

The product is gluten-free, vegetarian, and non-GMO.

Additionally, each of their products contains a Certificate of Analysis that allows you to confirm its quality and accuracy.

Life Extension’s Magnesium Capsules are manufactured in an NSF (National Sanitation Foundation) International-registered GMP facility.

Price: At $9.99 for 100 capsules on Amazon (100-day supply), this product is high quality and one of the most budget-friendly options out there.

Best Budget Pick: NOW Foods Magnesium Glycinate

Best Budget Pick

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Pros

• Contains the highly absorbable form of magnesium glycinate
• Third-party tested
• Vegan and allergy-friendly

Cons

• Must take 2 tablets daily

NOW Foods Magnesium Glycinate utilizes magnesium bound to the amino acid glycine, one of the most highly absorbable forms of the nutrient.

Magnesium glycinate is a great option for people who may be sensitive to other forms of magnesium as this form is easier to digest and won’t cause a laxative effect.

Additionally, studies have suggested that this form of magnesium may have a calming effect, which can help relieve stress, anxiety, and insomnia. (3)

NOW’s product provides this highly absorbable form of magnesium and is also vegan, non-GMO, and allergy-friendly. The product is free of wheat, gluten, soy, milk, eggs, fish, shellfish, and tree nut ingredients.

It is also third-party tested.

Price: Only $18.96 for 180 tables (a 90-day supply) on Amazon.

Best for Leg Cramps: Klaire Labs Magnesium Glycinate Complex

Best for Leg Cramps

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Pros

• Provides a highly absorbable form of magnesium
• Third-party tested
• Reasonably priced

Cons

• Not vegan
• 1 capsule provides 100 mg which may not be enough to meet people’s needs

Magnesium plays an essential role in muscle contraction, and research shows that a deficiency in the mineral may exacerbate leg cramps. (4)

While the scientific evidence is limited, if you’re experiencing frequent and intense leg cramps, you may be magnesium-deficient and benefit from a magnesium supplement.

Klaire Labs Magnesium Glycinate Complex provides a highly absorbable and well-tolerated form of magnesium that may help leg cramping.

Research suggests that magnesium glycinate may help ease leg cramps in pregnant women. (5)

The product is allergy-friendly and free of milk and casein, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, soybeans, and yeast.

Klaire Labs Magnesium Glycinate Complex is third-party tested, manufactured in a GMP-certified facility, and free of artificial colors, flavors, and preservatives.

Price: The product is reasonably priced at 100 capsules for $18.99 (100-day supply) on Amazon.

Best for Anxiety: Nested Naturals Magnesium Glycinate Chelate

Best for Anxiety

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Pros

• Contains a highly absorbable form of magnesium
• Third-party tested
• Reasonably priced

Cons

• Serving size is 2 capsules

Often nicked-named nature’s “chill pill,” magnesium is known for its benefits on mood, anxiety, and stress.

Nested Naturals magnesium capsules are made with magnesium glycinate, which can be easily absorbed in the gut.

Additionally, the product has no laxative effect typically seen in other magnesium supplements.

While more research is needed, some studies have suggested that magnesium glycinate can have a calming effect and help relieve stress, anxiety, and insomnia. (3)

Nested Naturals Magnesium Glycinate Chelate Supplements are non-GMO, vegan, and allergen-free. The product is third-party tested and comes with a 100% lifetime satisfaction guarantee and an excellent return policy.

Price: Nested Naturals’ magnesium is also budget-friendly at $21.95 for 120 capsules (60-day supply) on Amazon.

Best Powder: Thorne Magnesium Bisglycinate

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Pros

• Highly absorbable form of magnesium
• No added sugars
• Third-party tested

Cons

• More expensive than other magnesium supplements

Thorne Magnesium Bisglycinate is one of the best magnesium powders on the market because of its limited ingredient list and superior quality.

Unlike other magnesium powders, it’s flavored only with monk fruit concentrate and is free of added sugars, thickeners, artificial flavors, and colors.

The powder can be mixed with water, juice, or another liquid for a convenient, easy-to-consume dose of magnesium.

Furthermore, it supplies magnesium glycinate, a form that is highly absorbable and easily digested.

Thorne Magnesium Bisglycinate is made without gluten or other major allergens (eggs, tree nuts, peanuts) and is free of soy, dairy, yeast, shellfish, and fish.

All of Thorne’s products are made in a lab that meets quality and safety standards set by NSF International, and their supplements are also NSF Certified for Sport.

This means that they are free of more than 200 substances banned by many major athletic organizations.

Price: This high-quality product also comes with a higher price tag. Thorne Magnesium Bisglycinate costs $44.00 for a 60-day supply on Amazon.

Best Liquid: Mary Ruth’s Magnesium Calm Liposomal

Best Liquid

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Pros

• No sugar or artificial sweeteners
• Easily absorbed
• Reasonably priced

Cons

• Contains nut allergens
• Not third-party tested
• Needs to be refrigerated after opening

For people who don’t want to (or can’t) swallow pills, there are liquid alternatives that generally work just as well.

Mary Ruth’s Magnesium Calm Liposomal makes our list because, unlike most liquid supplements, this one is free from sugar and artificial sweeteners.

The product is also organic, gluten-free, soy-free, free from artificial colors, and non-GMO.

Mary Ruth’s Magnesium Calm Liposomal uses magnesium bisglycinate (two glycine molecules attached instead of just one), which is highly absorbable and gentler on the GI system compared to other magnesium supplements.

While the product isn’t third-party tested, it is made in a GMP Facility.

Additionally, Mary Ruth’s products come with a 100% money-back guarantee. If you have an issue with the product, the company will refund you in full and doesn’t require you to send it back.

Price: Whether purchased directly through the manufacturer or Amazon, a 30-day supply is $29.95.

Things to Consider When Shopping for a Magnesium Supplement

When analyzing a magnesium supplement, you’ll see a variety of items on the package. These may include:

• The type of magnesium in the supplement
• The recommended dosage
• Possible third-party certification
• Form of magnesium supplement-capsule, powder, or liquid

To narrow down the best choice for you, consider the following:

The Best Form for Your Condition

Specific forms of magnesium are more beneficial for certain conditions.

Selecting the best magnesium supplement for you involves understanding which type of magnesium is the best match for your specific health needs. (See “Understanding the Different Forms of Magnesium” below.)

For example, if you’re an athlete looking for a magnesium supplement to help with muscle soreness, taking magnesium oxide, which is best for constipation relief, may not benefit you.

It’s also important to check the ingredient list of your supplement to ensure it is compatible with your dietary restrictions and preferences.

It is always best to speak with your healthcare provider before taking any supplement to ensure its benefit and safety for you.

Third-Party Testing

Third-party testing will guarantee that your supplement was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

Look for a label from quality testing companies like ConsumerLab.com, NSF International, and USP.

Contraindications

If you are taking any other supplements or medications, it is crucial to speak with your healthcare provider before taking a magnesium supplement.

While there are no contraindications for magnesium supplements with other prescriptions, various drugs can increase or decrease the concentration of either magnesium or the prescribed medication. (6)

More specifically, magnesium can interfere with antibiotics and medications used for diabetes or high blood pressure.

Understanding the Different Forms of Magnesium

There are many different forms of supplemental magnesium to choose from. These include:

• Magnesium citrate
• Magnesium glycinate
• Magnesium chloride
• Magnesium sulfate
• Magnesium oxide
• Magnesium sulfate
• Magnesium malate

Some forms are absorbed more readily into the bloodstream than others, and some specific forms have been helpful in treating specific health conditions.

The best magnesium supplement will depend on what your specific health needs are. For example, magnesium glycinate may help reduce anxiety, while magnesium oxide may be useful in easing constipation.

Below is a brief comparison of the different forms of magnesium and how they can best support your health and wellbeing.

Magnesium Citrate

This is one of the most common magnesium formulations, and some research suggests that this form is one of the most bioavailable, meaning most easily absorbed by your body. (7)

Magnesium citrate can be taken to replace low magnesium levels in the body and can also be used to treat constipation.

While more research is needed, according to one 2018 review, magnesium citrate may help alleviate symptoms of anxiety and depression. (8)

Magnesium Glycinate

Magnesium glycinate is a form of magnesium that is “chelated.”

Chelated magnesium means that the magnesium is attached to another compound, and in this case, it is the amino acid glycine.

When attached to glycine, magnesium has superior bioavailability, meaning you can easily absorb the majority of what you consume.

Magnesium glycinate offers a nice option for people sensitive to magnesium oxide or magnesium citrate since it’s easier to digest and won’t cause a laxative effect.

While more research is warranted, some studies have suggested that this form of magnesium appears to have a calming effect and may help relieve stress, anxiety, and insomnia. (3)

Magnesium Chloride

Magnesium chloride is easily absorbed, and is frequently used to treat low magnesium levels, heartburn, and constipation.

Magnesium Sulfate

Also known as Epsom salt, magnesium sulfate is typically dissolved in bath water to soothe sore muscles and relieve stress.

Magnesium Oxide

This form of magnesium is not typically used to prevent or treat a magnesium deficiency as this form isn’t absorbed well in your body.

Magnesium oxide is used mainly as a laxative to provide constipation relief and can also be used to treat mild digestive symptoms like heartburn and indigestion.

Research suggests that magnesium oxide may also be used to prevent and treat migraines. (3)

Magnesium Malate

Magnesium malate is another form of magnesium that’s well-absorbed by your body. It also appears to have less of a laxative effect than other types like magnesium oxide.

This form of magnesium is sometimes used to treat symptoms of fibromyalgia; however, further research is needed to analyze this benefit. (9)

To summarize:

Frequently Asked Questions About Magnesium Supplements

The Bottom Line

Feeling like you need a degree in chemistry to sort through the varieties of supplemental magnesium available? If so, you’re in good company.

Magnesium comes in various forms, and each form will have a different health benefit.

Before choosing a magnesium supplement, it’s important to understand what your specific health needs are and your goals for taking the supplement.

It is also essential that you look for a high-quality supplement that is free of potential contaminants and is suitable for your dietary restrictions.

Before taking a magnesium supplement, or any other supplement, it’s best to speak with your healthcare provider to ensure it is right for you.