Key takeaways
- Magnesium is a versatile mineral that plays an important role in several bodily functions.
- A 2025 review suggests it can improve sleep, reduce stress and anxiety, promote muscle relaxation, and enhance memory.
- Our tester rated Nutricost Magnesium Citrate Powder for helping to soothe her sore muscles.
You may have heard that magnesium plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.
While it’s found in many foods, including vegetables, whole grains, nuts, and beans, if you don’t consume enough of these foods regularly, you might not be meeting the recommended daily amount of magnesium.
But you might be looking to supplement to help with improving sleep, anxiety levels, muscle cramps, or constipation.
Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.
A quick note on price
- $ = under $0.20 per serving
- $$ = $0.20 to $0.50 per serving
- $$$ = over $0.50 per serving
Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:
- Ingredients: We looked for products made from high quality ingredients and free from artificial colors and preservatives.
- Intended use: We included products made to address specific needs such as migraine, constipation, leg cramps, and sleep problems.
- Type of magnesium: The supplements on our list contain forms of magnesium that research shows are effective for each product’s intended use.
- Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
Our Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
To choose the brands on this page, we considered all the vitamin brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
When shopping for a magnesium supplement, it’s important to consider which form of magnesium is right for your needs, the form of supplement you’re comfortable taking, how much magnesium you need to take, and whether the supplement is tested to confirm label accuracy.
Form of magnesium
Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.
While some research exists for the various types of magnesium, most still require more in-depth research.
- Magnesium glycinate: It may be helpful for stress, anxiety, or sleep and has a calming effect.
- Magnesium citrate: It raises magnesium levels in the body. It may be better absorbed than other types and can help relieve constipation.
- Magnesium chloride: It may help relieve digestive complaints like constipation and heartburn, and can help replenish magnesium levels in the body.
- Magnesium sulfate: Also known as Epsom salt, it is often used in bathwater to
help relieve muscle tension. - Magnesium oxide: It may help relieve migraine symptoms and depression. It may also be helpful for restless leg syndrome.
- Magnesium malate: It may be beneficial for energy production and muscle function, and reduce pain in people with fibromyalgia.
- Magnesium lactate: It may help improve magnesium levels in the body and
reduce stress levels with vitamin B6.
Supplement type and daily dose
It’s important to choose a supplement that you’re comfortable taking daily. For example, if you dislike swallowing pills, you may want to opt for a liquid, gummy, or chewable option instead.
Even if you are OK with capsules, it’s worth reading customer reviews to understand how large the capsules are and whether they’re easy to swallow.
Lastly, consider if you’re OK taking multiple pills per day or whether you’d prefer a once-daily formulation.
Appropriate dosage
The recommended dose for magnesium supplements varies
- the Recommended Dietary Allowance (RDA) for your age and gender
- how much magnesium you consume through your diet
- whether you have a condition that makes it difficult for your body to absorb magnesium or that requires more magnesium
In addition to recommended amounts, a Tolerated Upper Intake Level for magnesium, specifically from supplements, has been established.
To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your magnesium supplement intake under 350 mg daily unless a healthcare professional has advised you otherwise.
Here are the current average daily
| Age or life stage | Recommended amount |
|---|---|
| teen boys (14 to 18 years old) | 410 mg |
| teen girls (14 to 18 years old) | 360 mg |
| men (18+ years old) | 400 to 420 mg |
| women (18+ years old) | 310 to 320 mg |
| pregnancy (14 to 18 years old) | 400 mg |
| pregnancy (18+ years old) | 350 to 360 mg |
| breastfeeding (14 to 18 years old) | 360 mg |
| breastfeeding (18+ years old) | 310 to 320 mg |
Tested for purity and potency
Given that the FDA does not regulate supplements the same way as drugs, it’s best to look for brands that are tested, ideally by a third-party organization such as:
This will help ensure that the contents of the bottle match what’s listed on the label.
Useful supplement shopping guides
The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is effective for treating constipation, whereas magnesium oxide may be better suited for those experiencing migraine episodes.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.
Magnesium citrate and magnesium glycinate serve different purposes.
Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium supplement for women.
Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional first can help you determine the most suitable magnesium supplement for you.
There is no specific type of magnesium supplement that is universally considered the best for weight loss.
While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a stand-alone solution for weight loss.
Also, research does suggest that many diet plans end up being low in several minerals, including magnesium. So supplementing while on a diet may be beneficial, though you should run it by a doctor first.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
While there’s no official best magnesium for fatigue, a magnesium deficiency can cause fatigue. Certain forms, such as magnesium malate and lactate, are known for improving levels in the body and may be most useful for addressing fatigue associated with a deficiency.
That being said, if you’re regularly experiencing fatigue, it’s a good idea to chat with a doctor to be sure there aren’t any other underlying causes.
Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium daily.
Supplements may be a good option for people who do not meet their needs through diet alone or for those with specific health concerns, such as anxiety, occasional constipation, migraine, and trouble sleeping.
Because the FDA does not regulate supplements the same way that it regulates medications, it’s important to choose reputable brands that have undergone quality testing. To make your decision simpler, you can select a product from the list above.
If you’re unsure how much to take or which type is most appropriate for your needs, you can ask a healthcare professional for a specific recommendation.