Magnesium is the fourth most abundant mineral in our body and plays a crucial role in more than 300 reactions taking place inside us (1).
Foods that are rich in magnesium are green leafy vegetables, nuts, whole grains, and seeds. However, recent lifestyle and the depletion of this mineral from the soil have resulted in magnesium deficiency.
Magnesium supplements can be a great solution. Supplements contain various forms of this mineral and depending upon your necessity, you can take the one that suits your requirement.
They also come as liquid, tablets, capsules, and powder giving you every option for you to choose. Below we have listed the best 6 magnesium supplements that are on the market now.
Our Best Picks
1. Best Magnesium Supplement with zinc and vitamin D3: LiveWell’s High Potency MagWell Magnesium Supplement
2. Best Magnesium Supplement for Athletes: Transparent Labs RawSeries MAG BISGLYCINATE
3. Best Overall Magnesium Supplement: Essential Elements Magnesium Plus Zinc with D3
4. Best Magnesium Supplement with the highest purity: Nuzena Magnesium Pure+
5. Best Magnesium Supplement with the highest absorption: Doctor’s Best High Absorption Magnesium Supplement
6. Best Anti-Stress Magnesium Supplement: Natural Vitality Calm Magnesium Supplement
1. Best Magnesium Supplement with Zinc and Vitamin D3
About 60 percent of the total magnesium present in our body is stored in our bones. Magnesium promotes the strengthening of the bones (8). Zinc helps boost your immune system and vitamin D3 helps maximize muscle, immune, and enzymatic health. Combined together, they work best in supporting bone and immune health.
About LiveWell’s High Potency MagWell Magnesium Supplement
Livewell has always been on a mission to provide holistic and natural health supplements. With the goodness of important nutrients, it supports bone and immunity.
The magnesium in these capsules is in three forms such as magnesium citrate, magnesium glycinate, and magnesium malate, making it a highly potent dose with better absorbability in the body. Combined with the goodness of vitamin D3 and zinc, these capsules are totally devoid of any other harmful fillers or additives.
Manufactured in the USA, this product employs stringent quality control standards set by cGMP. This nutritional supplement undergoes third-party testing to ensure complete safety. These capsules are free of soy, gluten, dairy, preservative, sugar, and shellfish.
What it Contains:
One serving size of two capsules gives you:
- Magnesium ( in the form of citrate, glycinate, and malate) – 225mg
- Zinc – 7.5mg
- Vitamin D3- 25mcg
Each container of this nutritional supplement contains 120 capsules which suffice easily for two month’s dosage.
MagWell combines three different forms of magnesium: magnesium citrate, magnesium glycinate, and magnesium malate. This combination is highly effective because of its high absorbability. The citrate and the glycinate form has the highest bioavailability and promotes mood-boosting benefits.
Magnesium malate helps improve fatigue and provides pain relief. As a dietary supplement, adults are recommended to take 2 capsules daily. It can be taken either with or without food. The supplement also comes with a 365-day money-back guarantee.
- Made in the USA
- 365-day money-back guarantee
- High potency magnesium with zinc and vitamin D3
Summary: LiveWell MagWell high potency capsules with zinc and vitamin D3 are made in the USA, gluten-free, provide value for money, and are extremely convenient to take. It is free of soy, dairy, sugar, shellfish, preservative, and comes with a 365 days money back policy.
2. Best Magnesium Supplement for Athletes
Endurance athletes are often prone to magnesium deficiency because of their fast depleting store via sweat. Also, they need an increased production of energy which leads to the faster loss of magnesium than what the body can replace.
MAG BISGLYCINATE has magnesium in the form that has shown to improve cellular metabolism in athletes and reduce the incidence of muscle cramps. In this supplement, magnesium is bound to amino acid glycine that helps to decrease stress and tiredness.
About Transparent Labs RawSeries MAG BISGLYCINATE
Transparent Labs is a highly recognized name in the sports supplement industry. The brand is known for its 100 percent transparency and uncompromising quality.
This product contains no artificial sweeteners or coloring. It is gluten-free and non-GMO. The nutritional supplement is totally devoid of artificial preservatives.
Transparent Labs Rawseries MAG BISGLYCINATE can help prevent stress that is induced by thyroid disease. It helps prevent genotoxicity and can help get over the depressive behavior. Made of magnesium bisglycinate, the form of magnesium that doesn’t have a muscle-relaxing effect is a boon for the athletes as they won’t want a supplement with laxative property on your leg day.
What it Contains:
One serving of 3 capsules provides you with:
- Magnesium ( in the form of Magnesium Bisglycinate Chelate) – 300mg
Each bottle contains 90 capsules that come to 30 serving, meaning providing a one month’s quota.
As a dietary supplement, you should take 1-3 capsules daily preferably with food. The high dose of magnesium suffices 70 percent of the daily requirement of magnesium of your body.
Purchasing multiple products or signing up for regular subscription-based deliveries can fetch you some interesting offers and steep discounts.
- No artificial sweeteners or coloring
- No artificial preservatives
Summary: Transparent Labs MAG BISGLYCINATE is a non-GMO, gluten-free product that doesn’t contain any artificial coloring or preservatives. The bisglycinate is easy to absorb and is great for athletes who have it for muscle cramps but don’t want magnesium’s laxative effect.
3. Best Overall Magnesium Supplement
Three of the highly absorbable forms of magnesium combined together with the goodness of zinc and vitamin D3 makes this supplement one of the best in the market. It is easy to swallow, highly affordable, and comes with a 3 month supply voting it the best overall magnesium supplement.
About Essential elements Magnesium Plus Zinc with D3
Essential elements products are known for their high quality and usage of potent ingredients with clinically verified ratios. They specialize in manufacturing the best dietary supplements in the health and wellness industry and have been known for providing guaranteed customer satisfaction.
Like all their products, Essential elements Magnesium Plus Zinc with D3 is made as per the FDA’s GMP guidelines and are third party tested.
Made in the USA, this supplement is NSF-certified. It comes with a 365-day money-back guarantee showcasing the manufacturer’s confidence in the product’s quality and safety.
Essential elements magnesium supplements help boost your immune system, enzyme function, and support bone as well as muscle strength. Every bottle comes with a 3 month supply making it a great buy. These capsules are free of gluten, dairy, soy, preservative, shellfish, and sugar.
What it Contains:
One serving of 2 capsules will give you:
- Magnesium – 225mg
- Vitamin D3 – 35mcg
- Zinc – 7.5mg
The manufacturer recommends taking these capsules once daily with or without food. This dosage is only for adults and not recommended for kids.
Each unit of the supplement contains 180 capsules, which means your one time buy delivers you a 3 month supply.
The magnesium in these capsules comes in three forms: citrate, malate, and glycinate which ensures the highest bioavailability of this essential nutrient.
- Made in the USA as per GMP guidelines
- Enhanced absorption
- Third-party tested
Summary: Essential elements Magnesium Plus Zinc with D3 are magnesium capsules that are specially formulated to strengthen your immunity, enzyme function, and heart. Every bottle has a 3 month supply and is free of gluten, dairy, soy, sugar, and shellfish.
4. Best Magnesium Supplement with the Highest Strength
If you are highly deficient in magnesium and having trouble with your sleep cycle and mood, you should go for a supplement with higher strength. Another factor that you need to consider is its absorbability. This magnesium supplement has the mineral in the form of bisglycinate that provides both. However, make sure you do so with your physician’s advice.
About Nuzena Magnesium Pure+
Nuzena has always been committed to the highest quality and formulated with clinically proven quality ingredients. The products are all third party tested and are backed with scientific research.
This product contains a high dosage of magnesium in the form of magnesium glycinate that is highly absorbable in the body. This is highly beneficial in supporting muscle movements, regulation of your nervous system, and stimulating energy creation.
Nuzena Magnesium Pure+ helps in maintaining a healthy sleep cycle, regulates blood sugar levels, and blood pressure. These capsules are made of natural ingredients that are sustainably sourced and manufactured in an FDA registered facility as per GMP guidelines.
This non-GMO formula is made in the USA and is gluten-free. It is specially made with ingredients stated to boost the overall health of both men and women. The product is 3rd party tested.
What it Contains:
Each serving of 2 capsules consists of:
- Magnesium (as magnesium glycinate) – 400mg
This can help you meet 100 percent of the daily requirement of magnesium. Each container has 60 veggie capsules that can suffice you for a month. As the name suggests, they are suitable for vegetarians.
As a dietary supplement, you should take 2 capsules a day. They should be taken together and 20-30 minutes before a meal. It is not recommended for pregnant ladies, lactating mothers, and children under the age of 18 years.
- High strength magnesium supplement
- Made in the USA and non-GMO
- No additives and fillers
- GMP certified
Summary: Nuzena Magnesium Pure+ are veggie capsules that are made in the USA and are gluten-free, GMP certified, made in FDA registered facility and 3rd party tested.
5. Best Magnesium Supplement with Highest Absorption
The magnesium supplement which isn’t buffered gives you the best magnesium supplement with the highest absorption. This is because it is not mixed with low quality, less expensive magnesium oxide.
The supplement has amino acids glycine and lysine that optimize the magnesium absorbability making it the best in the market.
About Doctor’s Best High Absorption Magnesium Tablets
Doctor’s Best has been a trustworthy brand supplying nutritional supplementation since 1990. Its magnesium tablets contain magnesium lysinate glycinate chelate which has the highest absorbability as compared to the other forms of magnesium such as carbonate or sulfate.
The brand uses organic and patented formulations that optimize the minerals’ bioavailability. It uses chelated magnesium that absorbs faster by the body and has better retention. This form of magnesium has a minimum laxative effect and is better tolerated.
This high absorption magnesium is made of Albion minerals TRAACs that is known to be the gentlest on your stomach. It is a great choice if you want to raise your levels quickly without getting an upset stomach.
Made in the USA, this product is free of gluten and soy. It is absolutely vegetarian and vegan friendly. The supplement is entirely non-GMO.
Magnesium glycinate brings a calming effect and has been reported to help people sleep better. Great for leg cramps, low energy levels, and headaches, this product has everything you want in it.
What it Contains:
One serving of 2 tablets gives you:
- Magnesium – 200mg
The other ingredients that are found in this supplement are cellulose, vegetable magnesium stearate stearic acid and hydroxypropyl cellulose for coating. They are all vegan friendly.
Each bottle contains 240 tablets and you get a supply of two months. This supplement couples amino acids glycine and lysine with magnesium that has been proved to be efficient carriers of the minerals. They also optimize absorption in the intestinal tract.
- High Absorption
Summary: Doctor’s Best high absorption magnesium tablets are not buffered, non-GMO, vegan-friendly, free of gluten, and soy. The magnesium is present as magnesium glycinate which has one of the best absorbability compared to its other forms.
6. Best Magnesium Powder Supplement
Most magnesium supplements found in the market are normally compounds of the mineral with salt, acid, or an amino acid chelate. This is done to make the magnesium stable in the body. However, magnesium powder has an advantage over pills or capsules. When they dissolve in water, the dissolution ionizes the magnesium enhancing its absorption.
About Natural Vitality Calm #1 Selling Magnesium Citrate Supplement
Natural Vitality Calm is a powder supplement that can easily mix in water rendering it versatile to use in any form you want. You can easily mix it with water, juice, smoothies, or make a frozen popsicle out of that.
The Natural Vitality Calm is the winner of multiple awards. It has won the 2018 Better Nutrition Best of Supplements Award, 2017 VR Vity Award, 2016 Clean Eating Clean Choice Award, and many more.
This vegan, gluten-free, anti-stress drink mix helps you calm and gives you a uniquely relaxing experience. Made with non-GMO products, this product is also one of the most delicious magnesium supplements. Its raspberry lemon flavor is natural and organic.
What it Contains:
Each serving size (2 teaspoons) gives you:
- Magnesium – 325mg
This amount provides you with nearly 77 percent of your daily requirement of magnesium. The manufacturer recommends starting with half a teaspoon which is about 1 gram daily and gradually increase it to 2 teaspoons (4g).
Put the powder in a cup, add 2-3 ounces of warm water and let the drink fizz for a while. Stir the drink so that the powder is completely dissolved. Fill in the remaining part of the cup with warm or cold water and enjoy the delicious magnesium supplement.
Depending on the amount, one container should be enough for over 4 months.
- Raspberry lemon flavor
- Multiple award winner
- Vegan and gluten-free
- Anti-stress drink mix
Summary: Natural Vitality Calm Magnesium powder is an anti-stress magnesium supplement that comes with the delicious flavor of raspberry lemon and can be mixed with any liquid and taken. It’s vegan, gluten-free, and the winner of multiple awards in the field of nutritional supplements.
Benefits of Taking Magnesium Supplement
Most of the magnesium present in our body is in the bones and the rest is spread in the muscles, soft tissues, fluids such as blood and lymph.
Magnesium is involved in more than 600 biochemical reactions taking place in our body. Magnesium mainly acts as a cofactor in all these reactions and stimulates the enzyme functions.
Even though diet can get you sufficient magnesium that is required by your body, several factors can lead to its deficiency. Taking a magnesium supplement can benefit you and help you in preventing deficiencies. Magnesium supplements can:
- Helps in the contraction and relaxation of muscles. It has shown to benefit people with complaints of muscle cramps (9).
- Magnesium is needed for the biosynthesis and transmission of important neurotransmitters in your brain. Therefore, the supplements can positively help restore positive changes in mood and cognition (10).
- Magnesium plays a crucial role in glucose metabolism in the body. It also has been known to improve insulin resistance in the cells. Therefore magnesium supplements help improve blood sugar control (11).
- Magnesium is vital in energy production, protein formation, gene maintenance, and muscle movements. It also helps the movement of sugar in your blood to the muscles. Hence, magnesium supplements can help boost exercise performance (12), (13).
- Magnesium supplements increase insulin sensitivity and help reduce insulin resistance (14). This is one of the major causes of most metabolic disorders which has been known to revert with the lowering of resistance (15).
- Magnesium supplements are beneficial to type 2 diabetics who have a magnesium deficiency. An appropriate dosage of magnesium has shown to improve their A1c levels (16).
- Magnesium helps in regulating the contraction and relaxation of muscles. Studies have shown magnesium supplements to help cure muscle cramps (17).
- Magnesium acts as a natural calcium channel blocker, improves endothelial dysfunction, and induces vasodilation (18), (19). Regular intake of magnesium supplements by hypertensive subjects have shown to lower blood pressure level. This is true for both systolic wells as diastolic blood pressure.
- Magnesium supplements help reduce chronic inflammation. In fact, studies have shown that low magnesium in the blood directly affects the markers of inflammation. Magnesium supplements help treat the problem (20), (21).
In addition to these benefits, magnesium supplements can help improve your bone and cardiovascular health. Magnesium can also help in treating premenstrual syndrome (PMS) and provide relief to migraine headaches.
However, before taking magnesium supplements, it is better to check with your doctor. Depending on your medical condition, the doctor can refer you to the right form of magnesium.
Summary: Magnesium supplements can help relieve constipation, muscle cramps, sleep disorder, mood changes, and chronic inflammation. They also can reduce insulin resistance thereby reverting the metabolic disorders related to that.
Types of Magnesium Supplements
Lots of magnesium supplements have flooded the market and it is very important to know which one is for you. Depending upon the problem that you face, you should choose yours.
Let’s take a look at the most common forms:
Magnesium gluconate: This form of magnesium has shown to have the highest absorption rate in the body.
Magnesium oxide: This is the cheap form with not so good absorption rate.
Magnesium citrate: This form absorbs pretty well in the body because of its high solubility in water. They come in pill form as well as saline laxative used before major surgeries.
Magnesium chloride: Magnesium chloride is well absorbed in the body. It is also used in oil to be applied topically. However, further studies are needed to understand the mechanism more.
Magnesium hydroxide: This form is also known as milk of magnesia and is commonly used to treat constipation. It is also used to treat heartburn along with antacids.
Magnesium aspartate: This form is pretty good and is highly absorbable.
Magnesium glycinate: This form has a high absorption rate without the laxative effect. This can be a boon for athletes who suffer from leg cramps, however, do not need a muscle-relaxing supplement.
Summary: Magnesium comes in different forms which affect its absorption rate and beneficial property. You should choose the one that appropriately helps you deal with your problem.
Dosage for Magnesium Supplement
Magnesium is readily available through food. It is widely distributed in plant and animal foods. Green leafy vegetables, legumes, nuts, seeds, and whole grains are good sources of magnesium.
However, with the advent of highly processed food and unhealthy lifestyle, most people do not get enough magnesium in their diet. In that case, if you have a magnesium deficiency, your doctor will prescribe you a magnesium supplement that can help you out.
Remember, excessive magnesium can be toxic. Therefore, in addition to what you get from food, the highest dose of supplement you should take is:
- 65mg/day for children aged 1-3 years
- 110mg/day for children aged 4-8 years
- 350mg/day for children above 9 years and up which includes adults as well.
Summary: Magnesium needs can be sufficiently met by eating a properly balanced meal containing green leafy vegetables, nuts, pulses, and seeds. However, several factors are leading to deficiencies. With the proper advice from your doctor, you can take a magnesium supplement.
Side Effects of Taking Excess Magnesium
According to the National Academy of Medicine, you should not exceed 350 mg of supplemental magnesium per day. This dosage is considered safe. Though magnesium toxicity is rare, very high doses can result in:
- Abdominal cramping
- Muscle weakness
- Facial flushing
Also make sure you do not take these medications that can interact with magnesium such as nifedipine, verapamil, diltiazem, isradipine, and more.
Summary: Even though magnesium deficiency is rare, the excess amounts might cause gastrointestinal problems, nausea, abdominal cramps, and vomiting. 350mg/ day is recommended to be a safe amount.
Frequently Asked Questions (FAQs) on Magnesium Supplement
What is the best time to take a magnesium supplement?
Magnesium supplements can be taken at any time of the day. Depending upon your preference, it can be taken in the morning or have them just before going to bed. As long as you are consistent and stick to your dosage, your supplement will work.
Which type of magnesium is the best?
Magnesium citrate has been known to be the best. This form is readily available, has a high absorption rate, and can be of great help for people suffering from constipation.
How do I know if I am low in magnesium?
Magnesium deficiency symptoms are often subtle and do not show. however, when the blood magnesium is very low, you experience fatigue, muscle cramps, irregular heartbeat, and mental problems. Some may also experience constipation. To confirm, it is best to have a simple blood test.
Does magnesium make you gain weight?
Magnesium doesn’t make you gain weight however studies have linked magnesium deficiency with insulin resistance. This may lead to weight gain (22).
The Final Note
Magnesium is a very important mineral supporting several reactions in our body. It is vital in cellular metabolism, gene maintenance, muscle movements, and regulation of neurotransmission. It acts as a cofactor in most biochemical reactions that occur in our bodies.
Therefore, our body can’t afford magnesium deficiency. Magnesium supplements can come to your rescue and help combat it. With magnesium supplements, you can relieve anxiety, have better sleep, and be in a better mood.
They come in all forms and give you a wide range of options to suit your needs. If taken within the recommended dosage, it is safe. Please do take the advice of your physician.