Magnesium is a core mineral involved in many crucial processes of your body. These include protein formation, absorption of other minerals, blood sugar control, muscle function, and nerve messaging.
As with other vitamins and minerals, it’s preferred that you intake magnesium through natural sources. Some of the best magnesium natural sources include nuts, seeds, whole grains, yogurt, legumes, dark chocolate, fish, and avocados.
However, despite numerous sources, about 2/3rd of the population of western countries is magnesium deficient. This is because of improper dietary habits (in most cases) and sometimes due to medical conditions. Whatever the reason, proper magnesium supplementation can help fix this.
But before you go ahead and pick a ‘popular’ product off Amazon there are many things that you need to know. These include ideal form, dosage, side effects, and more. This is because magnesium is present in many different forms with each having different benefits and effects.
Let’s have a look at some of the best magnesium supplements for each specific benefit you need.
The Best Magnesium Supplements Reviewed
The following section will provide you with an extensive list of the best magnesium supplements. You can use these for various purposes as per your need.
Best Magnesium for Sleep
Magnesium has been identified as the best mineral that can fix your sleep cycle. However, out of many types of magnesium, Magnesium Glycinate is the best for sleep.
Magnesium Glycinate is a compound of elemental magnesium and the amino acid glycine. It can improve sleep and treat a range of inflammatory conditions like heart disease and diabetes. Besides, it also soothes the symptoms of PMS, amplifies athletic performance, and reduces soreness of muscles.
The best magnesium supplement for sleep we’ve found is Natural Calm Specifics Calmful Sleep Mixed Berry by Natural Vitality.
Natural calms-specific magnesium supplement is a trio of 3 calming nutrients. These include Magnesium glycinate, GABA, and L-Theanine. All these elements together help to balance excitatory signals in the brain. These signals otherwise lead to restless sleep. Plus, the powder also contains 3mg of melatonin. This helps in regulating your body’s circadian rhythm.
Best Magnesium for Brain Health
Recent studies on different synthesized forms of magnesium have found Magnesium L-threonate to be the best for the brain. A recent 2020 study, points toward the neuroprotective properties of this magnesium type. Plus, it also has potential benefits in boosting memory and alleviating nerve pain.
Further, it easily slips across the mitochondrial membrane and boosts your brain’s functionality.
The best magnesium supplement for brain health we’ve found is Magtein Magnesium L-Threonate by Source Naturals.
Magtein has the richest concentration of Magnesium L-Threonate. It helps to increase resilience to stress, lift mood and raise your energy levels. Also, it improves concentration and focus, and sleep quality.
Further, there are 4 aspects of cognitive ability that Magtein affects. These include episodic memory, working memory, executive function, and attention.
Best Magnesium for Anxiety
Magnesium Bisglycinate is similar to glycinate. The only difference is that bisglycinate has two glycine molecules attached to it. Both these forms of magnesium have almost effects on your body. However, bis-glycinate has been found to be the most effective for anxiety.
Magnesium Bis-glycinate is also the most bioavailable form of magnesium. It helps with anxiety, depression, stress, and insomnia.
The best magnesium supplement for anxiety we’ve found is BioSchwartz Magnesium Bisglycinate.
BioSchwartz’s Magnesium Bisglycinate supplement is the richest source of this magnesium type. It comes in the form of small capsules and doesn't contain any kind of filters or additives.
It helps to protect against muscle soreness and supports the absorption of minerals like calcium and potassium. Plus, it also encourages increased energy levels while supporting cardiovascular and digestive health.
Best Magnesium for Regularity & Digestive Function
Magnesium Citrate is one of the well-known forms of magnesium that is the best for maintaining overall gut health. It’s readily absorbed by the body and can calm mood, manage blood glucose levels, and boost athletic performance. Plus, it’s also used to minimize the causes of arrhythmia.
The best magnesium supplement for digestive function and gut regularity we’ve found is Nature-Made Magnesium Citrate.
Nature-Made’s Magnesium Citrate supplement helps you to maintain your gut health without any side effects. This supplement is free from any kind of additives or synthetic dyes.
Best Magnesium for Bone
For bone-building and increasing bone strength, Magnesium Aspartate is the best. Plus, it’s also considered to be vital for muscle growth and repair.
The best magnesium supplement for bone health we’ve found is Metagenics Bone Builder with Magnesium.
Metagenics’s magnesium supplement consists of 3 forms of magnesium. These include Citrate, Aspartate, and Bis-glycinate. Further, it also contains Vitamin D, calcium, and phosphorus.
This well-rounded formula supports bone mineral density and also features vitamin D. Besides, it provides enhanced bone support and healthy muscle function. As per the manufacturer, to support bone density and muscle function you need to take 2 tablets once daily.
Best Magnesium for Muscle Growth and Relaxation
To boost muscle growth and relaxation, Magnesium Malate is the most effective. It has a central role in muscle function, energy production, oxygen absorption, and electrolyte balance.
The best magnesium supplement for muscle growth and relaxation we’ve found is Source Naturals Magnesium Malate.
Source Naturals Magnesium Malate is the most potent magnesium formula. This supplement provides you with 3,750mg of magnesium per serving. As per the manufacturer, you need to intake about 1-3 tablets for optimum results.
It will help in muscle growth and induce a feeling of relaxation along with facilitating better sleep. Further, it’s free of major allergens like gluten, dairy, and soy.
Best Magnesium for Constipation
Magnesium Citrate is popular for its ability to induce laxative effects. This means it relaxes your bowels and pulls water into your intestines which helps in the easy elimination of stool. Thus, a citrate-rich supplement is a right fit for constipation.
Vitacost Magnesium Citrate is one such supplement that is NSF-registered and is gluten-free, non-GMO, and vegan. One capsule of this supplement contains about 150mg of magnesium and is optimum for treating magnesium deficiency. Further, it also:
- Supports the metabolism of carbohydrates, amino acids, and fats for energy production
- Promotes healthy cardiovascular function
- Provides support for cognitive and neuromuscular function
- Helps with calcium metabolism and bone mineralization
Best Magnesium Complex
A magnesium supplement complex contains more than one type of magnesium in the right ratio. It gives you a wide range of benefits both mentally and physically. The best magnesium supplement complex we’ve found is Benevolent Nourishment Magnesium Complex.
It contains 5 forms of magnesium: Aspartate, Oxide, Citrate, Bisglycinate, and Taurate. Each of these forms plays a different role:
- Mg Aspartate: helps in maintaining overall bone health
- Mg Oxide: used as an antacid to relieve indigestion and heartburn
- Mg Taurate: helps in regulating blood sugar levels and supporting healthy blood pressure levels
- Mg Citrate: one of the most potent laxatives that maintain overall gut health
- Mg Bisglycinate: supports the immune system and helps maintain the body's ability to metabolize nutrients
The recommended intake, as per the manufacturer, is about 1 capsule per day. This complex helps in catalyzing 350 enzyme reactions. In addition, it’s good for sustaining heart health, healthy blood vessels, and energy production.
Now you have a complete breakdown of the best magnesium supplements for each major health benefit and goal. You can opt for one or more of these different types of magnesium supplements as per your needs and requirements.
However, most of these products are rich in either one or at most four types of magnesium. These may be good at improving the specific benefit that type of magnesium offers.
But wouldn’t it be great if there was one single magnesium supplement that had ALL 7 major forms of Magnesium to give you all these benefits together?
The Ultimate Magnesium Supplement
A supplement that’s rich in all 7 major forms of magnesium, is easily absorbed, and has no side effects; is incredibly special and rare. And there’s only one supplement we’ve found that lives up to that promise – MAGNESIUM BREAKTHROUGH!
This is the single most potent, holistic, and high-performing magnesium formula ever-created. In addition, it’s a full spectrum formula without any kind of synthetic additives or preservatives.
Magnesium Breakthrough is the best magnesium supplement to take as it provides you with a wide range of benefits. Some of these include:
- Builds muscles and helps in muscle recovery
- Improves arterial stiffness in overweight individuals
- Alleviates headaches and migraines
- Enhances recovery, energy, and athletic performance
- Protects your heart
- Energizes and supports immune & skeletal system
- Helps in heartburn and acid indigestion
When you opt for Magnesium Breakthrough, take only 1 capsule for the first 1-2 weeks. You can then increase the dosage after that.
No guide on the best magnesium supplements is complete without a clear breakdown of exactly how much dosage is right for YOU. The next section covers that clearly.
Recommended intake of Magnesium
Recommended dietary allowances (RDAs) for any supplement depend on various factors like age, weight, height, and sex. This is the average amount of any nutrient that you must intake on a daily basis.
Below is the daily recommended intake of magnesium based on age and gender:
31 – 51+ years
As a general rule, stick to these doses day to day. However, even if sometimes you end up taking a little more magnesium than needed, there’s nothing to worry about. This is because excess magnesium is eliminated from the body via urine. The same is not true if you’re suffering from any kind of kidney issues though.
Also, there are some side effects of severe magnesium overdose (called hypermagnesemia). So be careful not to go overboard.
BONUS: Different Forms of magnesium supplements
Just like there are different types of magnesium, magnesium supplements are also available in the market in different forms. These include:
Most of the readily available magnesium supplements come either in the form of tablets or capsules.
Some forms come in the topical form and because of this they can easily enter the bloodstream via the skin. This helps you to take magnesium forms that are not easily absorbed in the body.
Life-Flo Magnesium Lotion is a rich source of Magnesium Chloride (less bioavailable form). This lotion prompts a feeling of relaxation and also soothes muscles.
Types of magnesium that come in the form of oil are fat-based. Due to this, these have the longest staying power and stick around for enhanced absorption.
Ancient Mineral Pure Magnesium Oil is considered to be the best magnesium oil. It helps you relax, calm, fixes your sleep, and also soothes sore muscles. As per the manufacturer, it’s also beneficial for spasms.
These are similar to magnesium oil but differ in their staying power with oil being the highest. Most of the creams/ointments are rich in Magnesium Chloride because it’s the best magnesium form to meet your needs.
For creams, you should go for Austra Magnesium Body Butter. It’s a strong and calming blend of Magnesium and Lavender. While magnesium helps to relax and soothe muscles, lavender helps to bring peace of mind.
This kind of magnesium supplement comes in the form of flakes and can be used for a relaxing bath. These are absorbed into your bloodstream via the skin.
This form of magnesium is highly preferred for relaxing baths. For this purpose, we recommend Ancient Minerals Magnesium Bath Flakes. This bath salt/flake helps to fix your sleep, ease overall tension and has therapeutic effects.