7 Best Magnesium Supplements for 2024,  According to Dietitians (original) (raw)

Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.

You may have heard 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:

Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.

You can read on for our picks of the best magnesium supplements, plus learn what to look for to meet your specific needs.

Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:

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 required more in-depth research.

Supplement type and daily dose

It’s important to choose a supplement that you’re comfortable taking on a daily basis. 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 if you’d prefer a one-a-day formulation.

Appropriate dosage

In addition to recommended amounts, there are also established Tolerable Upper Intake Levels for magnesium specifically from supplements.

To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless a healthcare professional has advised you otherwise.

Here are the current average daily recommended amounts of magnesium for teens and adults:

Tested for purity and potency

Given that the FDA doesn’t 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.

The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or 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 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 standalone 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 deficiency in magnesium 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 fighting fatigue associated with a deficiency.

That being said, if you’re regularly experiencing fatigue, it’s a good idea to chat with your 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 on a daily basis.

Supplements may be a good option for people who don’t 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 doesn’t 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 speak with a healthcare professional for a specific recommendation.