Best Magnesium Supplements 2021

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Magnesium is one of the body’s most important micronutrients, affecting everything from muscle function to energy levels. It’s also the micronutrient that most people are deficient in.

In fact, up to 75% of people aren’t meeting the daily recommended amount of magnesium. “Magnesium is one of the most critical nutrient deficiencies we face,” says Dr. Jacob Teitelbaum, MD, board certified internist and bestselling author of From Fatigued to Fantastic!  “It is essential for over 300 different reactions in the body.”

What is magnesium?

Magnesium is a mineral that plays a vital role in your brain and bodily functions. It takes part in a variety of biochemical reactions, which include:

  • Making proteins from amino acids (protein synthesis)
  • Converting food into energy
  • Creating and repairing genes/DNA
  • Muscle movement
  • Nervous system function

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What are the benefits of magnesium?

This powerful mineral offers a variety of mental and physical health benefits. “Magnesium acts like a light switch in the body, flipping on the production of enzymes (more than 300 different ones!),” says Haylie Pomroy, celebrity nutritionist and bestselling author. This mineral helps your body perform several important functions:

  • Produce energy
  • Protects your cardiovascular system
  • Balances your body’s levels of nutrients, including calcium, potassium, and vitamin D
  • Stabilizes your blood pressure
  • Regulates your heart rate

“Magnesium, along with other elements like calcium, sodium, and potassium, is an electrolyte,” Pomroy explains. “If you haven’t been consuming enough electrolytes, you might find yourself with twitchy muscles or experiencing dizziness and fatigue after a hard workout.”

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How much magnesium do I need each day?

“A healthy, unprocessed food diet has about 600 mg a day, and only about 275 mg/day in the American diet. So, most Americans are deficient. Optimally, I recommend 150-250 mg a day in a multivitamin,” Dr. Teitelbaum states. “Higher amounts may cause diarrhea.”

If you want to incorporate more magnesium in your diet, Pomroy recommends these magnesium-rich foods:

  • Raw nuts and seeds, especially pumpkin seeds and flaxseed
  • Brown rice, quinoa, and oatmeal
  • Legumes: lentils, peas, and dried beans
  • All dark leafy greens, especially spinach and Swiss chard
  • Chicken
  • Seafood, especially mackerel, halibut, salmon, shrimp, cod, and tuna
  • Avocado
  • Prickly pear
  • Seaweed

While we can get magnesium through foods like leafy greens and nuts and seeds, our diets and even the soil that our food is grown in has become so nutrient-poor that the vast majority of us don’t get enough through diet alone, Elizabeth Leppart, LN, MS, explains. For adults, she usually recommends supplementing a minimum of 200mg magnesium every day.

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 Best Magnesium Supplements

 Ancient Nutrition Magnesium

Powered by fermentation and enzymatic activation, this holistic supplement supports the mind and body in numerous ways. It contains magnesium, vitamin D and superfood ingredients with a formulation built on the TCM (Traditional Chinese Method).

Using the traditional Chinese approach to wellness, the aim is to tap into centuries-old ingredients and practices to support the body as a complete system rather than separate organs, a larger concept known as “Qi” says Dr. Josh Axe, DNM, CNS, DC., founder of Ancient Nutrition. “TCM ingredients aim to balance and support qi, also known as life force.” Check out Ancient Nutrition Magnesium here.

Jigsaw Health MagSRT

This supplement delivers 500 mg of magnesium per serving with B vitamins (B6, B9 and B12) to enhance absorption. Its most unique feature is that it’s a slow-release over 8 hours. “For those who get diarrhea from magnesium, Jigsaw sustained release magnesium avoids this,” says Dr. Teitelbaum. Check out Jigsaw Health MagSRT here.

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Magnesium sulfate

Epsom salts (which is actually magnesium sulfate) are an excellent way to increase your magnesium intake. Pomroy recommends soaking in a warm, Epsom salt bath for 20 minutes a few times a week, and the magnesium will absorb right through your skin.

“These relaxing soaks are an especially good way to treat yourself and soothe stress so your body knows it’s okay to release and burn fat,” Pomroy explains. “Soaking in a warm Epsom salt bath can ease muscle soreness or cramps, may help reduce restless leg syndrome, and may help soothe any joint problems or arthritis you’re experiencing. (The sulfur is good for your joints and connective tissue too.) It’s also a great detoxifier for your liver.”

Just add 1-2 cups of Epsom salts to your bathtub before you run the warm water. Then, fill the tub and enjoy! Check out Epsoak Epsom Salt here.

Magnesium Breakthrough Supplement 3.0

This supplement is great for improving your mood for someone dealing with stress and anxiety, Dr. Niket Sonpal, MD, NYC board-certified internist and gastroenterologist explains. The product also boosts your metabolism and helps with memory retention.

“The mineral also helps regulate neurotransmitters in your body by sending signals throughout the system and brain, which can help your body relax,” Dr. Sonpal states. Check out Magnesium Breakthrough Supplement 3.0 here.

 NutriKey Magnesium Glycinate

This supplement is a highly absorbed form of magnesium. “This form especially helps with sleep, muscle cramps, and even chocolate cravings!” says Leppart. Check out NutriKey Magnesium Glycinate here.

 Nurish by Nature Made Personalized Pack

These tablets support muscle and nerve function, along with promoting heart and bone health.

“Nurish by Nature Made’s personalized vitamin subscription also offers magnesium supplements depending on your personalized assessment – which factors in your age, diet, wellness goals and much more,” Dr. Teitelbaum explains. Check out Nurish by Nature Made Personalized Vitamin Pack here.

Doctor’s Best High Absorption Magnesium

When you’re shopping for supplements, finding one with great absorption is everything. Recommended by Dr. Sonpal, these supplements can help with muscle relaxation, muscle function, metabolic energy, and maintaining a healthy heartbeat. Check out Doctor’s Best High Absorption Magnesium here.

NutriKey Magnesium Citrate

If you are someone who has digestive issues, this supplement is a great choice. “Magnesium citrate helps hydrate the bowels and can be very effective for those suffering from constipation,” Leppart explains. Check out NutriKey Magnesium Citrate here.

 NutriKey Mixed Magnesium

Recommended by Leppart, Mixed Magnesium combines both forms of glycinate plus citrate to get the benefits of both. Check out NutriKey Mixed Magnesium here.

 Next, read Magnesium is One of the Most Underrated Treatment Options for Anxiety–Here’s What to Know About It.

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