Skip to content
19 Best Magnesium Supplements in 2022 (Science-Backed)
Magnesium is arguably one of the most neglected nutrients when it comes to our body's health, at least when compared to B vitamins, vitamin D, and iron.
According to recent data, a whopping 10%–30% of a given population presents subclinical magnesium deficiency based on serum magnesium levels, and in the United States alone 75% of the population is estimated to have suboptimal levels. These figures are especially concerning when we consider that magnesium holds several functions that are fundamental for energy production, nerve function, bone development, blood pressure, and more. It's no wonder that magnesium deficiency has been linked to a wide range of diseases!
Magnesium supplementation is essential if you're looking to get your magnesium levels back on track and are struggling to get enough (around 400 mg per day) through dietary sources alone.
In this guide, we'll go over the best magnesium supplements available on the market so you can make informed choices on what magnesium supplement is the right pick for your specific health goals!
Our Top Pick for the Best Magnesium Supplement Brand in 2022
Though we may be a little biased, Future Kind's Vegan Magnesium Glycinate comes out on top as the overall best magnesium supplement for all.
This vegan-friendly option uses the most bioavailable form of magnesium, chelated magnesium glycinate, to promote higher magnesium retention in the body and avoid the unpleasant side effects of taking too much magnesium (laxative effects being the primary side effect people want to steer clear of!).
Future Kind's magnesium supplement offers 200mg of magnesium per two tablets serving and contains no added nasties, making this brand the preferable option for those who want to keep their supplementation clean and to-the-point.
Interested in trying Future Kind Vegan Magnesium? Shop now!
Buyers' Guide for Best Magnesium Supplement Brands
With our top pick out of the way, let's see what buyers should keep an eye out for when choosing their next go-to magnesium supplement.
What is the best form of magnesium to take and best-absorbed magnesium?
Magnesium is an essential mineral found in many plant foods and a key cofactor in more than 300 enzyme systems that regulate protein synthesis, muscle contraction, nerve function, blood pressure regulation, and many more essential processes. It is the fourth most abundant mineral found in the body, coming in ten different forms each with its own best use.
The most common forms of magnesium found in supplements are magnesium glycinate, magnesium citrate, magnesium taurate, magnesium malate, and magnesium oxide.
The best form of magnesium to take will largely depend on your specific health goals and circumstances, so we'll go through each of the most common reasons why you may be looking into magnesium supplementation and select the best supplements for your situation. Generally speaking, magnesium glycinate is the form of magnesium that fits most situations as it is the most bioavailable, best-absorbed form of the mineral as well as being the gentlest form to take for your digestion.
Selecting a magnesium supplement based on its bioavailability becomes crucial when we consider that magnesium is very poorly absorbed by our body. Of the total dietary magnesium consumed, only about 24–76% is absorbed in the gut while the rest is excreted. Absorption is also dependent on your overall magnesium status: the lower your magnesium levels, the more the mineral will be absorbed and retained.
That's the reason why supplementing magnesium is only advised if you've been experiencing symptoms of low magnesium levels such as fatigue, nausea, muscle cramps, and abnormal heart rhythms.
Top picks for Best Magnesium Supplement
Our criteria for selecting the best magnesium supplements available in 2020 is primarily based on consumers' product reviews on Amazon, the quality of the ingredients used in the formula, and the dosage of magnesium featured.
These picks will only highlight products rated 4 stars and above, ranking each supplement according to its accessibility (suitability for vegans, vegetarians, and coeliacs for example) and dividing the product recommendations according to the desired effect - as we have previously mentioned, different forms of magnesium will yield different effects!
Best Magnesium for Sleep
Magnesium supplementation has been shown to improve sleep quality and treat insomnia, and these findings have also established a connection between magnesium deficiency and melatonin reduction.
The amino acid glycine, which when attached to elemental magnesium creates the popular supplement magnesium glycinate, has been shown to help treat sleep disorders by promoting better quality sleep. Therefore, magnesium glycinate is considered to be the best form of magnesium for promoting better sleep and feelings of relaxation.
KAL Magnesium Glycinate
Featuring 400 mg of magnesium per serving, this brand is free from GMOs and allergens, vegan-friendly, and reasonably priced at $14.99 for 90 capsules.
Doctor's Best High Absorption Magnesium
Doctor's Best is the Amazon best-seller for chelated magnesium, providing 200 mg of magnesium per serving to avoid any side effects from excess magnesium. Note that some users report having trouble swallowing the tablets!
Amazon Elements Chelated Magnesium
At $17.75 for 240 tablets, this is the most convenient option for high absorption, providing 270 mg per serving. The biggest downside of this brand is that unnecessary bulking ingredients are used in the formula.
Best Magnesium for Heart Health
Taking magnesium supplements may also be helpful for those dealing with minor cardiovascular problems. If you're looking to supplement magnesium to boost energy production in your heart and blood vessels, magnesium taurate and magnesium orotate may be your best bet.
Magnesium orotate has been shown to aid patients with severe congestive heart failure to manage their symptoms better, but more research is definitely needed to confirm these claims.
This form of magnesium is also more expensive than other forms to produce, putting the price of magnesium orotate way above the majority of magnesium supplements on the market!
A more accessible option is magnesium taurate, which has equally been identified as a beneficial supplement for those who want to boost their heart health naturally and relieve symptoms of cardiovascular conditions. Magnesium taurate contains the amino acid taurine, which has been shown to promote healthy blood sugar levels in diabetic patients alongside magnesium.
Magnesium taurate, in particular, has been shown to attenuate hypertension and relieve symptoms of high blood pressure in rats, and while more research is needed to definitely prove the efficacy of this type of magnesium in treating heart-related conditions, all signs point to magnesium taurate being the ideal supplement for boosting heart health in magnesium-deficient patients!
Pastore Formulations Magnesium Taurate
This is one of the pricier supplements you can find at $35.80, but you'll get your money's worth with the 481 mg featured in 120 caps.
KAL Magnesium Taurate
At $28.88 for 120 caps, this brand is a more accessible option but comes with the con of including vitamin B6 and other bulking ingredients in the formula.
Cardiovascular Research Magnesium Taurate
Allergen-free and featuring 125 mg per serving, this product is a great choice for boosting heart health, but their recent formula review has left some customers disappointed.
Best Magnesium Supplement for Anxiety
The glycinate form of magnesium comes out on top once again when ranking the optimal magnesium supplements for occasional anxiety and stress. In fact, much in the same way that this mineral is able to promote better sleep through GABA regulation, it can also help promote feelings of calmness and attenuate anxiety.
Other forms of magnesium have also been shown to have similar benefits. Magnesium citrate, for example, has been identified as a possible treatment for anxiety, stress, and depression, but its potent laxative effects make it less suitable for regular use compared to the highly absorbable, gentler glycinate option.
Triple Calm
Featuring a blend of magnesium malate, glycinate, and taurate, this formula (150 mg) is designed for relieving stress and minimizing negative effects.
NOW Magnesium Glycinate
Allergen-free and featuring 200 mg of magnesium bisglycinate, this is a great option for efficient absorption at an accessible price (around $20 for 90 caps).
Nature Made Calm & Relax
Priced at $25.99, Nature Made features a unique blend of magnesium oxide and ashwagandha to promote relaxation, though it may not be the most efficiently absorbed.
Best Magnesium for Migraines
Magnesium supplements have been shown to be effective in treating migraines and acute headaches, especially when it comes to prevention.
Magnesium citrate was the primary form of magnesium used in clinical studies to assess the efficacy of magnesium supplements on migraines, with many of the participants experienced diarrhea and other gastrointestinal issues following regular dosage, leading us to believe that a gentler form of magnesium might be best when dealing with chronic migraines and PMS-related headaches.
Magnesium oxide has been shown to provide similar benefits to patients suffering from migraines, effectively reducing the frequency of headaches in participants. Although magnesium oxide is not as efficiently absorbed as other varieties like magnesium citrate and glycinate, it may be the most side-effect-free of magnesium supplements for headaches.
Nature's Bounty Magnesium
Easy-to-swallow softgels boasting 400 mg magnesium oxide per serving, making for a fast-release option that counteracts the suboptimal bioavailability of the mineral.
Best Naturals Magnesium Oxide
This product features a whopping 500 mg of magnesium oxide, which may be problematic for some, but comes reasonably priced at $14.90.
Nature Made Extra Strength Magnesium
Featuring 400 mg in 60 caps priced at a mere $7.71, this product may be a great straightforward option, but it is not suitable for vegans or vegetarians.
Best Magnesium Supplement for Leg Cramps
Magnesium supplements may also relieve muscle soreness and cramps, as tremors and leg cramps are considered some of the most common symptoms of magnesium deficiency.
Studies on pregnant women suffering from nocturnal leg cramps have shown that magnesium supplementation might be beneficial for prevention, but the results for the rest of the population are mixed, suggesting that more research might be needed to assess the efficacy of magnesium in treating and preventing leg cramps.
Magnesium sulfate, also known as Epsom salt, is sometimes recommended as a treatment for muscle soreness, but the efficacy of topical application has yet to be determined by studies.
So, the only thing we know for sure when it comes to muscle cramps and magnesium intake is that magnesium deficiencies will often present as leg cramps and tremors- hence why the most bioavailable form of magnesium might be the most effective treatment!
Nootropics Depot Magnesium Glycinate
With a whopping 800 mg, this is a great product to tackle magnesium deficiencies straight away and boost bioavailability, though it may be too much magnesium for regular use!
Carlson Chelated Magnesium
Providing 200 mg of chelated magnesium and oxide, this is a great choice for presenting nightly leg cramps and sustain regular use.
Life Extension Magnesium Caps
Veggie-friendly and boasting 500 mg per serving, this product comes with great reviews and an accessible $12.19 price tag.
Best Magnesium for Constipation
We've seen how diarrhea and stomach upset are common side effects of taking magnesium supplements regularly, so it's not surprising that magnesium is often recommended as an all-natural treatment for occasional constipation.
Although magnesium sulfate is believed to be the most potent in its laxative effects, magnesium citrate is the form of the mineral you'll be more likely to find in supplements, as it is considered more bioavailable and safer for regular laxative use.
Solgar Magnesium Citrate
Suitable for all and providing 420 mg per serving, you can find this product at $18 per 120 caps bottle and be guaranteed it'll get the job done!
Nutricost Magnesium Citrate
This is a very accessible option for magnesium citrate, giving you 420 mg in 240 capsules at just $17.95.
NOW Magnesium Citrate
Providing 120 vegan-friendly caps (approximately 40 servings) and 400 mg per serving at $16, this is another good option for treating constipation, though not the easiest to swallow!
Best magnesium supplement FAQs
Still unsure of what type of magnesium supplement is best for your overall health and wellness, or to treat specific conditions? Here we answer some of the most frequently asked questions on magnesium supplements, following the latest medical advice.
What is the best magnesium for stress?
The best magnesium for stress is magnesium glycinate (200 mg), with magnesium citrate also providing benefits for anxiety sufferers.
What are the best magnesium supplements for sleep?
The best magnesium supplements for sleep are magnesium glycinate-based supplements like Future Kind's Magnesium (providing 200 mg of magnesium), as these supplements have been shown to promote GABA regulation and support better sleep quality.
What is the best magnesium supplement for fibromyalgia?
The best magnesium supplement for fibromyalgia is magnesium malate, which initially taken at 200 mg daily and then escalated should help fibromyalgia sufferers manage their pain better. Magnesium citrate has also been shown to help relieve fibro pain, but it may be too hard on the stomach for sustained use.
What is the best magnesium for Adderall tolerance?
Magnesium glycinate is the best magnesium for building Adderall tolerance, as it is a natural NMDA antagonist capable of creating excessive calcium influx when taking 200 mg of magnesium three times a day, according to experts. Magnesium taurate can also help build tolerance in the same way.
What is the best magnesium for PVCs?
The best magnesium for PVCs is magnesium pidolate as it is the most studied form of magnesium for premature ventricular contractions. A more common form of magnesium found in supplements, magnesium taurate, has also been shown to improve heart health.
What is the best magnesium for TMJ?
The best magnesium for TMJ (temporomandibular joint disorders) is magnesium glycinate, which has been shown to help muscles relax and relieve tension, especially when supplemented alongside calcium.
What is the best time to take magnesium?
The best time to take magnesium depends on your personal daily routine, as long as you take the supplements alongside a meal to prevent side effects like nausea and diarrhea. Timing as a whole, on the other hand, has not been shown to affect absorption or effectiveness.
Conclusion
There is still much more research to be done in regards to magnesium supplements and their effects on the body, as some commonly marketed benefits in products have not been thoroughly researched.
The benefits of magnesium supplements on migraines, sleep quality, and constipation present the most extensive body of research behind them, so it's safe to assume that the more easily absorbed type of magnesium, magnesium glycinate, will bring visible results to those suffering from magnesium deficiencies.
Picking the most effective type of magnesium for specific health problems is still much of a trial and error but with the number of high-quality magnesium supplements available online in 2022, making an informed choice has never been easier!
Leave a comment