7 Best Magnesium Supplements 2021, According to Health Experts


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When it comes to minerals your body needs, magnesium is at the top of the list. It’s essential for muscle and nerve function, blood glucose regulation, and a healthy heart. There’s even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes.

“Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy,” says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. “Therefore, imbalances in magnesium can even lead to problems with energy production.”

Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, “more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys,” says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. “The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.”

What are the best sources of magnesium?

You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice.

Do you need to take a magnesium supplement?

“Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement,” Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.

If you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If you’re short on magnesium and want to start taking a supplement, consult with your doctor first.

How to find the best magnesium supplement

If you and your doctor agree that you’d benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually don’t sneak in “anywhere near enough magnesium,” she notes, so if you’re deficient, you’d need a separate supplement.

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements you’re taking. For example, “magnesium competes with other minerals like calcium and zinc for absorption so you need to find the best ratio,” says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice you’re making more trips to the bathroom after supplementing.

Now that you know what to keep in mind, check out the following magnesium supplements, which all feature stomach-friendly, highly-absorbable forms of the mineral.


90 Veggie Capsules

Magmind Magnesium Supplement

Jarrow Formulas

Want to keep your memory sharp? These vegan magnesium L-threonate capsules may do just that, says Gray. “It’s said to have superior absorption getting through the blood-brain barrier because it is able to transport magnesium ions across lipid membranes, including those of brain cells,” she explains. Pop one in the morning and two at night to support brain health and functioning.


90 Vegetarian Capsules

Neuro-Mag Magnesium L-Threonate

Life Extension

Available as a tropical drink mix if pills aren’t your thing, these magnesium L-threonate capsules can also help boost your brain. Since this type of magnesium is easily absorbed into the cerebrospinal fluid that flows around the brain and spinal cord, it might help with brain clarity, memory, and brain plasticity, which can allow you to pick up new skills easier.  


90 Capsules

Magnesium Citramate Supplement

Thorne Research


Gray is a fan of this highly-absorbable, budget-friendly option. This supplement is a mix of magnesium citrate and dimagnesium malate that may improve fatigue and muscle soreness. One capsule once to three times daily will cover your bases. 


240 Tablets

Magnesium Glycinate Supplement

Douglas Laboratories


Another Gray-approved option, this magnesium glycinate supplement may offer a calming effect due to the glycine. It also earns top marks for reducing PMS symptoms and keeping bones strong, making this one of the best magnesium supplements for women. Take one to four per day, depending on your doctor’s recommendations.


180 Capsules

Magnesium Glycinate Supplement

Pure Encapsulations


This magnesium glycinate supplement is great for women with PMS, and it may offer a cellular energy boost and metabolic support. The recommended dosage is one to four pills per day—ask your doctor what would be best for you. 


120 Capsules

Magwell With Zinc & Vitamin D3 Supplement

LiveWell Labs Nutrition


You’ll score vitamin D3, zinc, and magnesium (citrate, glycinate and malate) in this multipurpose supplement that’s suggested dose is two per day. You may notice a better mood, less fatigue and a stronger immune system after taking it consistently. 


120 Capsules

Magnesium Chelate Supplement

Your Longevity Blueprint


Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It is absorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate. Take two of the vegetable capsules per day to reap the most benefits.

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