Fact Checked
Magnesium is essential for your overall health. It is crucial in energy production, muscle function, and mood regulation.
Unfortunately, many people don’t get enough magnesium through their diet alone, leading to fatigue, cramps, or even more serious issues.
That’s where magnesium supplements come in. They’re an easy way to boost your magnesium levels and help you feel your best.
Whether you’re seeking better sleep or muscle recovery, the right magnesium supplement can make all the difference.
What Is Magnesium?
Magnesium is a mineral that supports over 300 biochemical processes in your body. It’s vital for muscle movement, nerve function, and maintaining a steady heartbeat.
Magnesium also helps convert food into energy and supports bone health. Since your body can’t produce it independently, you need to get magnesium from your diet or supplements.
Why Magnesium Important?
Magnesium is an essential mineral in maintaining your overall health and well-being. It helps regulate blood sugar levels and aids in stress management.
A magnesium deficiency can lead to fatigue, muscle cramps, and even more severe conditions such as irregular heart rhythms.
Different Types of Magnesium Supplements
There are several types of magnesium supplements, and each serves a specific purpose:
- Magnesium citrate: Ideal for improving digestion.
- Magnesium glycinate: Known for aiding sleep and relaxation. Glycinate is also crucial in promoting bone health.
- Magnesium oxide: Commonly used to relieve constipation.
- Magnesium malate: The supplement mainly supports energy production.
Our Top Picks
Best Magnesium Supplement Overall: WOWMD Magnesium Glycinate
Read The ReviewsBest Magnesium Supplement: Performance Lab Magnesium
Best Type of Magnesium Supplement: BiOptimizers Magnesium Breakthrough
Best Magnesium Supplement for Stress & Sleep Support: Pure Encapsulations Magnesium Glycinate
Best Magnesium for Muscles: SOLARAY Magnesium Glycinate
Best Magnesium Supplement for Leg Cramps: Natures Bounty Magnesium
Best Magnesium for Sleep: Thorne Magnesium Bisglycinate
Best Magnesium Supplement for Heart Health: NOW Magnesium Glycinate
Best Magnesium Supplement for Depression: KAL Magnesium Glycinate
Best Magnesium Supplements Gummy for Sleep: Garden of Life Magnesium
Best Magnesium Supplement for Brain Health: Life Extension Neuro-Mag Magnesium L-Threonate
Best Magnesium Glycinate Supplement: NatureBell Magnesium Glycinate
Best Form of Magnesium Supplement: New Chapter Magnesium + Ashwagandha
Best Chelated Magnesium Supplement for Anxiety & Relaxation: Sports Research® Magnesium Glycinate
The Best Magnesium Supplements of 2025
WOWMD Magnesium Glycinate – Best Magnesium Supplement Overall
*All the prices listed here are as they appear on their websites and are subject to change.
Our Rating
WOWMD Magnesium Glycinate is a high-efficiency absorption magnesium supplement designed to support muscle relaxation, stress reduction, heart health, and energy production, while being gentle on the stomach.
It helps to alleviate magnesium deficiency symptoms such as cramps, fatigue, and poor sleep. It is backed by third-party testing and manufactured in a GMP-certified facility to ensure purity and potency.
Key Specs
- Form: Capsules
- Type: Dietary Supplement
- Brand: WOWMD
- Benefit: Muscle Relaxation, Stress Reduction, Heart & Bone Health, Energy Boost
- Active Ingredients: Magnesium Glycinate (275 mg per serving)
- Dosage: 3 capsules daily with food
- Price: $43.20*
WOWMD Magnesium Glycinate Pros & Cons
Pros
- Chelated for superior absorption
- Gentle on the stomach, less likely to cause digestive discomfort
- Supports relaxation, better sleep, and stress management
- Promotes bone and heart health
- Non-GMO, gluten-free, and vegetarian formula
- Manufactured in a GMP- and FDA-compliant facility
- 60-day money-back guarantee
Cons
- Requires daily use for noticeable benefits
- Results may vary among individuals
WOWMD Magnesium Glycinate Customer Reviews
Experience Using WOWMD Magnesium Glycinate
I’ve been using WOWMD Magnesium Glycinate for a little over a month, and it’s been a great addition to my daily routine. I take three capsules with food, and they’re easy to swallow with no aftertaste, which is a plus.
The biggest improvement I’ve noticed is in my muscle relaxation and sleep quality. I used to get occasional leg cramps and had trouble falling asleep, but both have improved significantly. I also feel a bit more calm and balanced during the day, which I believe is from the magnesium helping manage stress.
There haven’t been any side effects, and it’s gentle on my stomach—something I’ve had issues with in the past when trying other magnesium products. I also like that it’s made in a certified facility and uses clean ingredients without unnecessary additives.
Overall, I’m very pleased with the results and plan to continue taking it to support my long-term wellness goals.
Performance Lab Magnesium: Advanced Magnesium Supplement – Best Magnesium Supplement
*All the prices listed here are as they appear on their websites and are subject to change.
Our Rating
Performance Lab Magnesium is an innovative dietary supplement formulated to support energy, vitality, and cognitive function. It promotes brain power, bone strength, muscle function, and overall health. It is ideal for those looking to enhance their daily nutrition with clean, sustainable ingredients and a research-backed approach.
Key Specs
- Form: Capsules
- Type: Dietary Supplement
- Brand: Performance Lab
- Benefit: Boost cognitive function, support energy levels, promote bone and muscle health
- Active Ingredients: Magnesium L-Threonate, NutriGenesis® Magnesium
- Dosage: 3 capsules daily with food
- Price: $52.00*
Performance Lab Magnesium Pros & Cons
Pros
- Enhances brain power and cognitive function.
- Supports energy, mood, and overall vitality.
- Promotes bone and muscle health.
- Made with plant-based, clean-label NutriCaps.
- Free from GMOs, allergens, and synthetic additives.
Cons
- May not provide instant results; benefits take time.
- Premium pricing compared to other magnesium supplements.
Performance Lab Magnesium Customer Reviews
Sleep
Frankly, I have not seen any improvement for my sleep pattern. I still wake up once or twice at night. I like that it has magnesium and natural melatonin. It is a great complement to the multivitamin. For that reason only and not for sleep, I keep taking it. – Marie P
I really like this!
I’m using Performance Lab because it’s vegan-friendly and they use delivery technology that really improved the bioavailability. – Chloe Deutscher
BiOptimizers Magnesium Breakthrough – Best Type of Magnesium Supplement
*All the prices listed here are as they appear on their websites and are subject to change.
Our Rating
Magnesium Breakthrough is a premium supplement that provides all seven essential forms of magnesium to optimize relaxation, stress management, and muscle function. It enhances sleep quality, supports heart and bone health, and improves digestion. This formula is ideal for those looking to maintain optimal magnesium levels for better overall well-being.
Key Specs
- Form: Capsule
- Type: Magnesium Supplement
- Brand: BIOptimizers
- Benefit: Enhances sleep, supports relaxation, boosts muscle recovery, strengthens bones, aids digestion, improves heart health, reduces stress
- Active Ingredients: Magnesium Chelate, Magnesium Citrate, Magnesium Bisglycinate, Magnesium Malate, Magnesium Sucrosomial, Magnesium Taurate, Magnesium Orotate, Vitamin B6
- Dosage: Take 2 capsules daily with food
- Price: $35.00*
BiOptimizers Magnesium Breakthrough Pros & Cons
Pros
- Contains all seven essential forms of magnesium
- Supports relaxation and sleep quality
- Aids digestion and gut health
- Enhances muscle recovery and performance
- Includes Vitamin B6 for better absorption
Cons
- Premium price compared to standard magnesium supplements
- Requires daily intake for sustained benefits
- Available online only
BiOptimizers Magnesium Breakthrough Customer Reviews
One of the best things I have done for myself. Everyone needs this
I was not sleeping for a long time and it was having a detriment to my health. I started taking this and my vivid dreams came back and I was going into REM sleep. It was like night and day plus my wife was happy too. – Will
Best magnesium supplement ever!
I really like this magnesium and how it well it works. – Jeanne D.
Pure Encapsulations Magnesium Glycinate – Best Magnesium Supplement for Stress & Sleep Support
Our Rating
Pure Encapsulations Magnesium Glycinate offers basic support for sleep, muscle relaxation, and stress management. While it’s gentle on the stomach for many, some users may still experience mild side effects like bloating or diarrhea. The capsules are larger than expected, and multiple doses are needed daily for results. Though made without common allergens, the high cost and shipping limitations can be a drawback for some users, especially outside the U.S.
Key Specs
- Form: Capsule
- Type: Supplement
- Brand: Pure Encapsulations
- Benefit: Supports relaxation, enhances sleep quality, aids nutrient absorption
- Active Ingredients: Magnesium Glycinate
- Dosage: Take 1 capsules daily with food
- Price: $26.00*
- Where to Buy: Amazon
Pure Encapsulations Magnesium Glycinate Pros & Cons
Pros
- Gentle on the stomach for most users
- Free from common allergens and additives
Cons
- Not available for shipping to all countries
- Requires multiple capsules daily for effect
- Some users report bloating or loose stools
- Capsules may be too large for easy swallowing
- Higher priced compared to similar options
Pure Encapsulations Magnesium Glycinate Customer Reviews
Didn’t Notice Much Difference Yet
I’ve been taking it daily for weeks, but I haven’t seen much change in sleep or stress. The capsules are quite big and a little hard to swallow without food. – Locas M.
Upset Stomach and No Big Benefits
Tried it for muscle cramps and relaxation, but it gave me mild stomach discomfort. Maybe it works for others, but I didn’t feel a major difference after using it regularly for a month. – Tony D.
SOLARAY Magnesium Glycinate – Best Magnesium for Muscles
Our Rating
Solaray Magnesium Glycinate offers a basic magnesium supplement aimed at muscle and sleep support. While it claims better absorption due to BioPerine, results may vary. Some users have reported mild stomach upset or diarrhea, especially when taken without food. The capsules are large, and a full dose requires taking four daily. Although marketed for stress and relaxation, the effects may not be noticeable for everyone. Packaging issues have also been mentioned by a few customers.
Key Specs
- Form: Capsule
- Type: Magnesium Supplement
- Brand: Solaray
- Benefit: Supports muscle, bone, and relaxation functions
- Active Ingredients: Magnesium Bisglycinate, BioPerine (Black Pepper Extract)
- Dosage: 4 capsules daily with a meal
- Price: $31.49*
- Where to Buy: Amazon
SOLARAY Magnesium Glycinate Pros & Cons
Pros
- Chelated form may improve absorption
- Gentle on digestion for some users
Cons
- Requires taking four capsules daily
- Some users experienced stomach upset or diarrhea
- Effects on stress or sleep not noticeable for everyone
- Occasional packaging or capsule issues reported
- Slightly more expensive than similar options
SOLARAY Magnesium Glycinate Customer Reviews
Didn’t Work As Expected
I tried this for sleep support, but haven’t noticed much change. It’s not bad, just didn’t do what I hoped. Also gave me some bloating when taken without food. – Annie S.
Too Many Capsules To Take Daily
Four capsules every day feels excessive. I wish the dose was smaller or more concentrated. No major issues otherwise, but I’m not sure I’ll keep using it long-term. – Kane J.
Nature’s Bounty Magnesium – Best Magnesium Supplement for Leg Cramps
Our Rating
Nature’s Bounty Magnesium 500mg tablets support bone and muscle health but may not be suitable for everyone. While it provides essential magnesium, some users report mild digestive upset or discomfort. The tablets are easy to swallow and gluten-free, but they may not be effective for those with severe magnesium deficiencies. The product offers 119% of the daily intake, but results may vary. Always consult a healthcare provider before use.
Key Specs
- Form: Tablet
- Type: Magnesium Supplement
- Brand: Nature’s Bounty
- Benefit: Supports bone and muscle health, promotes energy metabolism
- Active Ingredients: Magnesium (500mg)
- Dosage: 1 tablet daily with a meal
- Price: $12.20**
- Where to Buy: Amazon
Nature’s Bounty Magnesium Pros & Cons
Pros
- Supports bone and muscle health
- Easy-to-swallow coated tablets
Cons
- May cause mild digestive discomfort
- Results may vary depending on magnesium deficiency
- Not suitable for severe magnesium deficiencies
- Some users report minimal effectiveness
Nature’s Bounty Magnesium Customer Reviews
Not Effective for My Magnesium Needs
I tried this supplement hoping to improve my muscle cramps, but I didn’t notice much difference. It’s easy to swallow, but it didn’t work as well as other magnesium options I’ve used. – Shawn M.
Some Relief, but Digestive Upset
While it helped with muscle relaxation, I experienced mild stomach discomfort. The tablets are easy to swallow, but I’m not sure if the benefits outweigh the digestive issues. Wouldn’t repurchase. – Chris B.
Thorne Magnesium Bisglycinate – Best Magnesium for Sleep
Our Rating
Thorne Magnesium Bisglycinate is a powdered magnesium supplement designed to support restful sleep, muscle relaxation, and overall heart health. While it dissolves easily in water and offers a mild citrus flavor, some users may experience mild stomach discomfort or bloating. It is also on the pricier side compared to other magnesium supplements. Despite its high-quality formulation, it may not be suitable for those sensitive to magnesium-based products.
Key Specs
- Form: Powder
- Type: Magnesium Supplement
- Brand: Thorne
- Benefit: Supports restful sleep, muscle relaxation, and heart health
- Active Ingredients: Magnesium Bisglycinate (200 mg per scoop)
- Dosage: 1 scoop mixed with 8 ounces of water, 1-2 times daily
- Price: $50.00*
- Where to Buy: Amazon
Thorne Magnesium Bisglycinate Pros & Cons
Pros
- Easy to dissolve in water
- Free from gluten, dairy, and soy
- Supports muscle relaxation and sleep
Cons
- Expensive compared to other magnesium supplements
- Some users report mild stomach discomfort
- Flavored with monk fruit, which may not suit all tastes
- Requires mixing, which may be inconvenient for some
Thorne Magnesium Bisglycinate Customer Reviews
Mild Effects, But Expensive
After using Thorne Magnesium Bisglycinate for a few weeks, I did notice improved sleep. However, it’s quite expensive, and I experienced some mild stomach discomfort after each dose. It’s not a perfect fit for me. – Kevin H.
Not Worth the Price
The magnesium powder works decently for sleep, but for the price, I expected better results. The taste is okay, but it caused some mild bloating. Definitely overpriced compared to other magnesium options. – Dwane J.
NOW Magnesium Glycinate – Best Magnesium Supplement for Heart Health
Our Rating
NOW Foods Magnesium Glycinate provides a highly absorbable form of magnesium, supporting muscle, nerve, and heart functions. While effective for many, some users may experience digestive discomfort or find the tablets large and difficult to swallow. Though it’s beneficial for overall health, it may not be suitable for those with low blood pressure or certain heart conditions. Always consult a healthcare professional before use.
Key Specs
- Form: Tablet
- Type: Magnesium Supplement
- Brand: NOW Foods
- Benefit: Supports muscle, nerve, and heart health
- Active Ingredients: Magnesium Bisglycinate (200 mg per 2 tablets)
- Dosage: 2 tablets daily with food
- Price: $16.99*
- Where to Buy: Amazon
NOW Magnesium Glycinate Pros & Cons
Pros
- Supports muscle, nerve, and heart health
- GMP quality assured
Cons
- Tablets may be large and hard to swallow
- Some users experience digestive discomfort
- Not suitable for those with low blood pressure
- Price may be higher than other magnesium supplements
NOW Magnesium Glycinate Customer Reviews
Effective but Hard to Swallow
The magnesium supplement works well for muscle relaxation, but the tablets are quite large and hard to swallow. I experienced mild stomach discomfort after taking it, which was a bit disappointing. – Michael J.
Good Supplement, but Pricey
Effective for sleep and muscle relief, but the price feels high compared to other magnesium supplements. It works well, but I’m not sure if the cost justifies the benefits for regular use. – Benjamin
KAL Magnesium Glycinate – Best Magnesium Supplement for Depression
Our Rating
KAL Magnesium Glycinate Capsules offer a high-absorption formula designed to support muscle relaxation, bone health, and stress management. While many users find it effective, some have reported mild stomach discomfort and an odd aftertaste. The supplement is vegan, non-GMO, and gluten-free, but it may not be suitable for those with sensitive digestive systems. Always consult a healthcare provider before use, especially if taking other medications.
Key Specs
- Form: Capsule
- Type: Magnesium Supplement
- Brand: KAL
- Benefit: Supports muscle relaxation, bone health, and stress management
- Active Ingredients: Magnesium Glycinate (400 mg per 2 capsules)
- Dosage: 2 capsules daily with a meal
- Price: $21.41*
- Where to Buy: Amazon
KAL Magnesium Glycinate Pros & Cons
Pros
- Supports muscle relaxation and bone health
- High absorption with BioPerine for better effectiveness
Cons
- May cause stomach upset in some users
- Some report a strange aftertaste
- Not suitable for sensitive digestive systems
- Higher price compared to other magnesium supplements
KAL Magnesium Glycinate Customer Reviews
Not Great for My Stomach
Took these for a few days, but they upset my stomach. The aftertaste isn’t pleasant either. While they might help with relaxation, I had some discomfort after taking them. – George K.
Didn’t Work As Expected
I tried this product hoping it would help with sleep, but it didn’t have much effect. Also, I noticed some stomach issues after using it. Not the best magnesium supplement for me. – Johnson G.
Garden of Life Magnesium – Best Magnesium Supplements Gummy for Sleep
Our Rating
Garden of Life Magnesium Citrate Gummies offer 100mg of magnesium per gummy, designed to support relaxation, sleep, and muscle function. While they may help with digestive health due to added probiotics, some users experience mild side effects like gas or a laxative effect. The taste is subjective, with some finding it unpleasant. Although vegan, gluten-free, and non-GMO, they may not be suitable for everyone due to individual sensitivities.
Key Specs
- Form: Gummy
- Type: Magnesium Supplement
- Brand: Garden of Life
- Benefit: Supports heart, muscle, bone health, and relaxation
- Active Ingredients: Magnesium Citrate (100 mg per gummy)
- Dosage: 4 gummies daily
- Price: $13.59*
- Where to Buy: Amazon
Garden of Life Magnesium Pros & Cons
Pros
- Vegan, gluten-free, kosher, and non-GMO
- Supports relaxation and muscle function
Cons
- Taste is unpleasant for some users
- May cause gas or mild digestive discomfort
- Laxative effect reported by some
- Price may be considered high by some customers
Garden of Life Magnesium Customer Reviews
Not the Best Taste, Works Okay
The gummies work fine for sleep and muscle relaxation, but the taste is not great. I also experienced some mild stomach discomfort after taking them. Not a perfect choice for me. – Angus P.
Effective But Comes With Side Effects
These gummies helped me sleep better, but I noticed some digestive issues, including gas. The taste isn’t great either. While effective, I’m unsure if I’ll keep using them due to the side effects. – Cooper D.
Life Extension Neuro-Mag Magnesium L-Threonate – Best Magnesium Supplement for Brain Health
Our Rating
Life Extension Neuro-Mag Magnesium L-Threonate is designed to support cognitive health, memory, and quick thinking with its magnesium L-threonate formula. While it may help with brain function and memory retention, some users report mild stomach discomfort or digestive issues. It’s non-GMO and vegetarian, but it might not be suitable for everyone. Take 3 capsules daily for best results, though it may cause mild side effects, especially in sensitive individuals.
Key Specs
- Form: Capsule
- Type: Magnesium Supplement
- Brand: Life Extension
- Benefit: Supports cognitive function, memory, and quick thinking
- Active Ingredients: Magnesium L-Threonate (144 mg per 3 capsules)
- Dosage: 3 capsules daily
- Price: $30.75*
- Where to Buy: Amazon
Life Extension Neuro-Mag Magnesium Pros & Cons
Pros
- Supports cognitive function and memory
- Non-GMO and vegetarian
Cons
- May cause mild stomach discomfort or digestive issues
- Higher price compared to similar magnesium supplements
- Not suitable for those with sensitive stomach
Life Extension Neuro-Mag Magnesium Customer Reviews
Noticing Slight Improvement, But Expensive
I’ve been using this product for a few weeks. It has slightly helped with focus, but the price seems high. Also, I’ve noticed some mild stomach discomfort, especially after taking the full dose. – William B.
Effective, But Causes Stomach Issues
This supplement has helped with my memory and focus, but it causes some stomach upset. I’ve had to adjust the dosage to avoid discomfort, which makes it less convenient for daily use. – Nathan G.
NatureBell Magnesium Glycinate – Best Magnesium Glycinate Supplement
Our Rating
NatureBell Magnesium Glycinate 500mg offers a high-concentration magnesium supplement designed to support muscle relaxation, heart health, and better sleep. While it is generally well-absorbed, some users may experience mild digestive discomfort or diarrhea, especially during initial use. The capsules are easy to swallow and free from common allergens, but the product may not be suitable for those with specific sensitivities. Consult a doctor if unsure about its use.
Key Specs
- Form: Capsules
- Type: Dietary Supplement
- Brand: NatureBell
- Benefit: Supports energy, muscle relaxation, heart health
- Active Ingredients: Magnesium Glycinate
- Dosage: One capsule per day
- Price: $19.95*
- Where to Buy: Amazon
NatureBell Magnesium Glycinate Pros & Cons
Pros
- Easy-to-swallow capsules
- Third-party tested for potency
- Non-GMO and gluten-free
Cons
- May cause mild digestive discomfort
- Not suitable for individuals with specific sensitivities
- Higher price compared to other magnesium supplements
- Can take time to notice effects
- Availability may be limited depending on location
NatureBell Magnesium Glycinate Customer Reviews
Uncertain Results, Mild Discomfort
This magnesium supplement didn’t seem to work as expected. I experienced mild stomach discomfort and didn’t notice any significant changes in sleep or muscle relaxation. It might work for others, but not for me. – Oscar M.
Not Effective For Me
I’ve been using it for a few weeks now. While it’s gentle on the stomach, I haven’t felt any noticeable improvements in my sleep or muscle relaxation. The price feels a bit high for the results. – Audrey H.
New Chapter Magnesium + Ashwagandha – Best Form of Magnesium Supplement
*All the prices listed here are as they appear on their websites and are subject to change.
Our Rating
New Chapter Magnesium + Ashwagandha Supplement combines magnesium glycinate and ashwagandha to support muscle recovery, bone health, and relaxation. While the supplement offers improved absorption, some users may experience mild gastrointestinal discomfort, such as bloating or diarrhea. The large tablet size could also be difficult for some to swallow. Though the product is non-GMO and gluten-free, it may not suit those with specific dietary restrictions or sensitivities.
Key Specs
- Form: Tablets
- Type: Dietary Supplement
- Brand: New Chapter
- Benefit: Supports muscle recovery, heart and bone health, promotes calmness, and reduces stress
- Active Ingredients: Magnesium Glycinate, Ashwagandha
- Dosage: Take 1 tablet daily
- Price: $15.46*
New Chapter Magnesium + Ashwagandha Pros & Cons
Pros
- Promotes relaxation and reduces stress.
- Enhances muscle and bone health.
- Gluten-free and non-GMO formula.
Cons
- Tablets are large and may be hard to swallow.
- Not suitable for individuals with magnesium allergies.
- International shipping costs can be high.
- Limited stock due to high demand.
- Cannot be returned due to food safety regulations.
New Chapter Magnesium + Ashwagandha Customer Reviews
Effective but Hard to Swallow
While this magnesium helped with sleep, the tablets are too large to swallow comfortably. I also experienced mild stomach discomfort. It’s effective, but the size and side effects make it a bit challenging. – Harper H.
Good Results, Some GI Discomfort
I noticed improved sleep and relaxation, but I had some stomach issues early on. It took a few days to adjust, and the price is a bit high for a supplement with side effects. – Theodore G.
Sports Research® Magnesium Glycinate – Best Chelated Magnesium Supplement for Anxiety & Relaxation
*All the prices listed here are as they appear on their websites and are subject to change.
Our Rating
Sports Research Magnesium Glycinate is a supplement designed to support restful sleep and muscle relaxation. While it offers benefits for relaxation and better sleep quality, some users may experience mild digestive discomfort or occasional bloating. Its chelated formula helps with absorption, but the 160mg dosage may not be sufficient for those needing higher magnesium levels. This product is vegan, non-GMO, and gluten-free but might not be effective for everyone.
Key Specs
- Form: Capsule
- Type: Supplement
- Brand: Sports Research
- Benefit: Promotes restful sleep, enhances relaxation, supports muscle recovery, improves digestion, boosts bone and heart health, aids enzymatic processes
- Active Ingredients: Magnesium Glycinate, Sunflower Lecithin, Coconut MCT Oil
- Dosage: Take 2 capsules daily with food
- Price: $16.15*
Sports Research® Magnesium Glycinate Pros & Cons
Pros
- Vegan, non-GMO, and gluten-free
- Helps with sleep and muscle relaxation
- Chelated for improved absorption
Cons
- 160mg dosage may be too low for some
- May cause mild digestive discomfort or bloating
- Results may vary between users
- Not suitable for those requiring higher magnesium intake
Sports Research® Magnesium Glycinate Customer Reviews
Not Strong Enough for Me
I didn’t feel much difference with this magnesium supplement. It helped a little with sleep, but the dosage seems too low. Also, I experienced some mild stomach discomfort after taking it. – Jack J.
Might Work for Some, Not Me
The magnesium helped me relax, but the 160mg dose wasn’t enough for my needs. I also felt bloated, and it didn’t really improve my sleep as expected. It’s just okay for me. – Noah E.
Common Ingredients Present in Magnesium Supplements
Magnesium supplements often include other ingredients to enhance their effectiveness. Here are some common ones:
Vitamin D
Vitamin D plays a vital role and prevents magnesium depletion and supports bone health, muscle function, and immune balance. A study published in the Journal of Nutrition states that it helps your body absorb magnesium more efficiently by stimulating specific proteins.[1]
Zinc
Zinc plays a vital role in immune function, wound healing, and cell growth. When combined with magnesium, zinc enhances cognitive function, reduces inflammation, and supports hormonal balance, making it beneficial for overall well-being. [3]
Taurine
A study published in Scientific Report states that taurine helps to enhance the calming and relaxation effects of magnesium by supporting neurotransmitter function. It helps regulate nervous system activity, muscle contractions, and cardiovascular health, making it ideal for stress relief and improved sleep.[4]
Natural Flavors or Sweeteners
Natural flavors or sweeteners enhance the taste and palatability of powdered and chewable supplements, making them more enjoyable to consume. They help maintain the supplement’s effectiveness while providing a pleasant experience.
When choosing a supplement, read the label carefully to ensure you get what you need without unnecessary fillers.
How We Researched and Selected the Magnesium Supplements
Choosing the right magnesium supplement is daunting, especially if you do not know what you are looking for. We took a detailed approach to identify the best magnesium supplements. Some of the factors we considered include:
- Quality Ingredients: We looked for supplements made with pure magnesium and minimal unnecessary additives.
- Absorption Rates: Not all forms of magnesium are absorbed equally. Therefore, we focused on highly absorbable types like magnesium glycinate, and citrate.
- Safety: Your health comes first. Every supplement on our list is tested for purity and is free from harmful additives.
- Customer Reviews: We analyzed feedback from real users to ensure the supplements deliver results.
- Expert Opinions: We carefully analyzed different expert insights to ensure our recommendations are backed by science.
How to Choose the Best Magnesium Supplements
Choosing the best magnesium supplement can feel overwhelming, but it doesn’t have to be. Here’s what you need to consider:
- Your Goals: Magnesium comes in various forms that are tailored for specific purposes. So, before choosing the form of magnesium you need, it’s vital to determine your goal. For sleep, choose magnesium glycinate; for digestion, opt for magnesium citrate. Match your goal to the right type for best results.
- Absorption: Some forms of magnesium, like oxide, are less effective because they’re more challenging for your body to absorb. Look for forms with high bioavailability, such as citrate or glycinate.
- Format: Magnesium supplements come in capsules, powders, and liquids. Choose the one that fits your routine best. Powders are great if you dislike swallowing pills, while capsules are convenient for travel.
- Dosage: When taking magnesium supplements, follow your doctor’s dosage advice and consult them on the best time to take it.The right dosage depends on various factors, such as medical issues, other medicines you’re taking, and age. When you take the appropriate dosage, you avoid various side effects like diarrhea.
- Certifications: before choosing a supplement, it’s important to read labels. This step helps you to discover whether the supplement has allergens. Also, look for supplements that are third-party tested and non-GMO.
Benefits of Magnesium Supplements
- Improved Sleep: Magnesium soothes your nervous system, helping you relax, fall asleep faster, and enjoy deeper, more restorative sleep.[5]
- Better Muscle Function: It prevents muscle cramps, eases tension, and supports recovery [6] after exercise or physical activity.
- Reduced Stress: Magnesium regulates stress hormones, reducing anxiety and promoting a calmer, more relaxed state of mind.[7]
- Energy Boost: It helps your cells produce energy, energizing you throughout the day.[8]
- Stronger Bones: Magnesium works with calcium to maintain bone strength and density,[9] reducing the risk of bone-related issues.
Are Magnesium Supplements Safe to Use?
Yes, magnesium supplements are safe for most people when taken as directed. The dosage you use depends on the goal you want to achieve by using the supplement.
It’s vital to consult your physician to guide you on the right dosage. The key is to stick to the recommended dosage, for example, men over 30 years can take 420 milligrams per day.
Exceeding the recommended magnesium-dose can cause serious side effects. Therefore, always take the recommended dosage.
Magnesium supplements aren’t safe for individuals using the medications/supplements containing it as it can lead to overdose.
People with kidney problems and pregnant women must avoid taking magnesium supplements. You also need to consult your pediatrician before administering the supplement to your child.
Potential Side Effects of Magnesium Supplements
Magnesium supplements are generally safe, but some people may experience side effects such as:
- Diarrhea: Common with magnesium citrate or oxide.
- Nausea: This may occur if taken on an empty stomach.
- Stomach cramps: Rare but possible with high doses.
To minimize side effects, start with a lower dose and increase gradually. If symptoms persist, talk to your doctor or try switching to a different form.
Do Magnesium Supplements Work?
Yes, magnesium supplements work, especially if you’re deficient. They can quickly replenish your magnesium levels, improving magnesium-related symptoms like poor sleeping patterns and low energy.
However, the effectiveness depends on the type of magnesium and how well your body absorbs it. For example, magnesium glycinate is better for sleep and stress, while magnesium citrate helps improve digestion.
How Do Magnesium Supplements Work?
Magnesium supplements help restore your body’s magnesium levels. Once absorbed, magnesium plays a role in vital processes like muscle relaxation, energy production, and nerve signaling.
Some forms, like citrate, are water-soluble and work quickly, while others, like glycinate, work gradually and are easier on digestion.
Magnesium works at a cellular level, helping enzymes function properly.[10] It also helps regulate calcium and potassium levels, crucial for muscle and heart health.
Adding a magnesium supplement to your routine equips your body with a critical mineral to stay strong, energized, and functioning optimally.
What Are the Signs You’re Not Getting Enough Magnesium?
Signs of magnesium deficiency can be subtle at first but become more noticeable over time. Here are some common symptoms:
- Muscle Cramps: Frequent cramps or spasms can indicate low magnesium levels.
- Fatigue: Feeling tired or weak even after adequate rest.
- Difficulty Sleeping: Trouble falling or staying asleep.
- Irritability or Anxiety: Magnesium helps regulate stress hormones so that a deficiency can affect your mood.
- Nausea: Unexplained nausea or loss of appetite might be a sign.
- Irregular Heartbeat: Magnesium helps maintain a steady heartbeat.·
While these signs can be an indication of a lack of magnesium, it’s critical to consult your doctor before you buy the supplement.
Remember, there are some conditions that can have similar signs to those of magnesium deficiency. After diagnosis, the doctor should advise whether the above signs are due to low magnesium or otherwise.
What Are the Best Sources of Magnesium?
You can get magnesium naturally from foods like:
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains (brown rice, quinoa)
- Legumes (black beans, lentils)
- Fish (salmon, mackerel)
Adding these to your diet is a great way to boost your magnesium levels.
How to Use Magnesium Supplements for Maximum Benefits
To get the most out of magnesium supplements:
- Take with Food: This helps improve absorption and reduce stomach upsets.
- Choose the Right Time: If using it for sleep, take the supplement 1-2 hours before bedtime. However, if your sole goal is to boost energy, take it in the morning.
- Stay Consistent: Regular use ensures steady magnesium levels.
- Drink Water: Stay hydrated, especially if using magnesium citrate.
Always follow the dosage instructions on the label and adjust accordingly based on your needs.
Who Should Consider Using Magnesium Supplements?
Magnesium supplements are recommended to people who:
- Are pregnant or breastfeeding. However, you should first consult with your doctor to avoid harming your baby.
- Have trouble sleeping because it helps promote relaxation
- Struggle with stress or anxiety
- Exercise frequently to boost their energy levels and support muscle recovery
- Suffer from conditions like diabetes or Crohn’s disease because such conditions affect magnesium absorption in the body.
Who Should Stay Away from Magnesium Supplements?
Avoid magnesium supplements if you:
- Have kidney disease, as your body may struggle to process it.
- Are on medications like antibiotics or diuretics that interact with magnesium.
- Have been advised against supplements by your healthcare provider.
Why Trust Us?
We’ve thoroughly researched magnesium supplements to provide accurate, unbiased recommendations. Our process includes analyzing scientific studies, consulting experts, and reviewing real customer feedback.
We prioritize the safety of our audiences. Therefore, we strive to offer them accurate information that they can use to make decisions.
Final Verdict
Magnesium supplements are an excellent way to boost your health if you’re not getting enough from food. Whether you need help with sleep, stress, or muscle recovery, a supplement can meet your needs.
Always choose a high-quality product, stick to the recommended dosage, and pair it with a healthy lifestyle for the best results.
If you’re unsure, consult your doctor to find the right option. With proper use, magnesium supplements can make a noticeable difference in how you feel daily.
Frequently Asked Questions
Q: Can I take magnesium supplements daily?
A: Yes, but stick to the recommended dose to avoid side effects.
Q: How long does it take for magnesium to work?
A: You may feel the effects within a few days, but consistent use is key.
Q: Can I take magnesium with other supplements?
A: Yes, but check for interactions if you’re on medications.
Q: What is the best form of magnesium to take?
A: The best form of magnesium depends on your needs. Magnesium glycinate is great for overall health, supporting relaxation and sleep. Magnesium citrate helps with digestion, while magnesium malate is ideal for muscle cramps and recovery.
Q: What’s the best time to take magnesium?
A: At night, if you’re using it for sleep or with meals for better absorption.
Q: What is magnesium used for?
A: Magnesium is really important for keeping our bodies running smoothly. It helps our muscles move, supports nerve function, and gives us the energy we need. It also helps keep our heart healthy, strengthens bones, and keeps blood sugar in check. Plus, magnesium can help you relax, sleep better, and even ease those annoying muscle cramps.
Q: What is the best form of magnesium for migraines?
A: The best form of magnesium for migraines is magnesium glycinate. It’s well-absorbed, gentle on the stomach, and helps with relaxation, which can reduce the frequency and intensity of migraines.
10 Sources
Health Insiders relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
[1] Magnesium Absorption: Mechanisms and the Influence of Vitamin D, Calcium and Phosphate: https://www.sciencedirect.com/science/article/abs/pii/S0022316622176637
[2] Association between a Calcium-to-Magnesium Ratio and Osteoporosis among Puerto Rican Adults: https://pubmed.ncbi.nlm.nih.gov/37164266/
[3] Zinc as a Gatekeeper of Immune Function https://pmc.ncbi.nlm.nih.gov/articles/PMC5748737/
[4] Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats: https://pmc.ncbi.nlm.nih.gov/articles/PMC5504064/
[5] Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study: https://pmc.ncbi.nlm.nih.gov/articles/PMC8996025/
[6] The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745813/
[7] Magnesium and stress: https://www.ncbi.nlm.nih.gov/books/NBK507250/
[8] Can Magnesium Enhance Exercise Performance?: https://pubmed.ncbi.nlm.nih.gov/28846654/
[9] An update on magnesium and bone health: https://pmc.ncbi.nlm.nih.gov/articles/PMC8313472/
[10] Magnesium-Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Was This Article Helpful ?
Yes- No
Health Insiders Team
The Health Insiders Team takes pride in bringing you the latest in nutritional research, skincare, healthy living, and wellness hacks. [Read Full Bio]
Brittany Ferri, MS, OTRL, CLT
See
Our Editorial Process
Meet
Our Review Board
This article changed my life!
This article was informative.
I have a medical question.
Ask a Question
This article contains incorrect information.
This article doesn’t have the information I’m looking for.