Half of Americans don't get enough magnesium despite the mineral being found in a wide variety of foods. Finding the best magnesium supplement can help bridge that gap, supporting everything from sleep to muscle function.
Quick Overview
See 2 more"Magnesium is responsible for over 300 enzymatic reactions in the body," says Trista Best, MPH, RDN, LD of the Candida Diet. "It is essential for muscle, nerve and heart function, as well as energy production. Magnesium deficiencies can lead to serious health and quality of life issues, including anxiety, poor sleep, muscle spasms, poor bone health and migraines, to name just a few," she explains.
Fortunately, supplementing with magnesium can help counteract these deficiencies. According to Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews, the best magnesium supplements "can help with stress reduction, better sleep and even digestive health. Plus, they're an easy way to ensure you meet your daily needs if your diet falls short." The tricky part is deciphering which product to choose.
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Several forms of magnesium are available, each varying in composition and effects on health. For example, magnesium glycinate is often used to help manage stress, whereas magnesium oxide is better suited for people with heartburn or indigestion.
To determine the best magnesium supplements for a variety of needs, I first consulted a registered dietitian and a medical doctor to gather their input on what to look for in high-quality options. Then, as a registered dietitian myself, I used my education and years of clinical experience to research more than 20 magnesium supplements to better understand their types and benefits. I narrowed these down to 11 top-rated products and worked with a panel of testers to do hands-on reviews. Whether you're looking to prevent migraines or simply boost your magnesium intake, our expert- and tester-approved picks have you covered.
A note on supplements
The products included on this list are dietary supplements. Such supplements are regulated far less stringently by the FDA than medications, with little evaluation of safety or effectiveness before they go to market. Supplements may also interact with other medications and aren't appropriate for all populations or health conditions. While our health writers personally select and test products that are evidence-based, it's important to talk to your health care provider before adding a dietary supplement to your routine.
Best overall magnesium supplement
Pure Encapsulations
Supplement form: Capsule | Type of magnesium: Magnesium glycinate | Serving size: 1 capsule | Magnesium per serving: 120 mg | Other active ingredients: None
Pure Encapsulations Magnesium Glycinate provides 120 mg of easily absorbed magnesium in one convenient daily tablet. Its formulation, relatively affordable price point and third-party testing make it our pick as the best overall option.
Magnesium glycinate has grown in popularity for its calming effects. It's also our experts' top choice for people falling short of their daily magnesium requirement. "If you're just looking to fill in dietary gaps without having any specific health concerns, I'd say magnesium glycinate is usually the best choice. It's well-absorbed and gentle on the stomach," says Dasgupta. Plus, as Best points out, unlike some other forms, magnesium glycinate doesn't have a laxative effect.
During testing, we found the capsules easy to swallow and noticed improvements in digestion, relaxation and overall sleep. That said, because the dose is relatively low, some people may need to take additional capsules, depending on the advice they receive from their doctor or other health care professional.
More magnesium supplements we like for 2025
Danyon Satterlee
Supplement form: Powder | Type of magnesium: Magnesium glycinate | Serving size: 1 scoop (3.95 g) | Magnesium per serving: 200 mg | Other active ingredients: None
Most sleep supplements work gradually, supporting relaxation over time rather than providing immediate effects. However, our top choice for sleep — Thorne Magnesium Bisglycinate — is different. It supplies magnesium in a form that your body already recognizes as a key player in sleep regulation. This makes it one of the fastest-acting and most naturally effective options for improving rest.
Thorne is known for producing high-quality supplements with research-backed formulations, and the company's magnesium powder is no exception. It provides 200 mg of magnesium in a form that's been shown to help improve sleep quality, especially in adults with insomnia. According to Best, magnesium glycinate, also called bisglycinate, can be helpful if you have trouble falling or staying asleep because of its ability to "help to relax muscles, regulate GABA production and support [a regular] circadian rhythm."
During testing, we found that the powder was easy to measure, dissolved easily and had a pleasant sweet taste. What impressed us most was how effective the powder was, even after the first use. According to our tester, "I was surprised that I actually felt more relaxed. My anxiety was down. I struggle with sleep, and unlike other magnesium supplements I have tried, I actually got noticeably more peaceful sleep."
The biggest drawback is convenience, as this supplement requires measuring and mixing into water rather than simply swallowing a pill. While the extra step isn't complicated, it does take a little more effort, especially if you're looking for a quick, on-the-go option.
Saundra Latham
Supplement form: Capsule | Type of magnesium: Magnesium citrate | Serving size: 1 capsule | Magnesium per serving: 150 mg | Other active ingredients: None
Pure Encapsulations Magnesium Citrate earns the top spot for constipation relief because it works with your body's natural digestive processes rather than relying on harsh stimulants. Magnesium citrate is highly absorbable and acts as an osmotic laxative, meaning it draws water into the intestines to soften stool and promote regular bowel movements. This makes it a gentler, more natural alternative to traditional laxatives.
Unlike other forms of magnesium, citrate is particularly effective for constipation when taken at higher doses. With a recommended dose of 1 to 4 capsules per day, it offers flexible dosing, allowing you to adjust intake based on your needs. Each capsule contains 150 mg of magnesium citrate, making it easy to scale up or down. However, it's always best to consult a doctor to determine the optimal dosage for your individual health needs.
After a few weeks of use, our tester noticed a clear improvement in regularity, confirming its effectiveness. While she had no trouble swallowing the capsules, they aren't the smallest — something to keep in mind for those who prefer smaller pills or powder alternatives.
Amazon reviewers agree that this is an effective product. One 5-star review says, "After my surgery I could not go to the bathroom. I tried everything. Someone told me to buy this brand and WOW amazing. I will always keep this in my medicine cabinet now."
NOW Foods
Supplement form: Powder | Type of magnesium: Magnesium oxide | Serving size: ¼ teaspoon (500 mg) | Magnesium per serving: 290 mg elemental magnesium (500 mg magnesium oxide) | Other active ingredients: None
If you suffer from frequent migraines, it could be because you're not getting enough magnesium in your diet. NOW Magnesium Oxide Powder is our pick for managing migraines because of its affordable price point and research-backed formulation. Magnesium oxide is a salt form of magnesium that's been shown to help reduce the frequency, duration and severity of migraine attacks when taken in doses of 400 to 500 mg a day.
Our tester wasn't able to take the supplement due to unforeseen medical reasons, so we can't speak to the powder's effectiveness ourselves. However, the powder has more than 2,350 five-star reviews online, with many specifically mentioning how helpful the powder is for preventing or reducing the intensity of migraine headaches. Customers also appreciate the supplement's moderate price point and ease of use. That said, its taste and texture have mixed reviews, with some people recommending mixing it into a sweetened beverage, like fruit juice, rather than plain water.
Keep in mind that magnesium oxide isn't as readily absorbed as other forms of magnesium and, therefore, isn't the best option if you're looking to correct a magnesium deficiency. Magnesium oxide can also have a laxative effect, meaning that it may cause diarrhea.
Nordic Naturals
Supplement form: Gummy | Type of magnesium: Magnesium citrate | Serving size: 3 gummies | Magnesium per serving: 300 mg | Other active ingredients: None
For those who struggle with pills or powders, Nordic Naturals Magnesium Gummies for Adults are the best gummy option because they combine convenience, quality and effectiveness in one easy-to-take supplement. These vegan-friendly gummies provide 300 mg of magnesium citrate, making them an easy way to boost magnesium without measuring powders or swallowing capsules.
Unlike many gummy vitamins that can be overly sweet or artificial-tasting, these have a lavender berry flavor that's pleasantly calming without being cloying. During testing, we found that after several nights of use, falling asleep became easier and tossing and turning decreased. While magnesium citrate is known for its mild laxative effect, we didn't experience any digestive issues.
What also sets Nordic Naturals apart is its commitment to quality and transparency. Every product is third-party tested for purity and potency, with results available online so you have confidence in what you're taking.
One Amazon user neatly summed it up in their review: "First off I truly love this brand. Their quality is top notch. The taste is amazing. I feel the value of price is perfect. I use this product everyday and can feel a change in my mood. I deal with anxiety and this definitely helps me calm my brain in a positive and natural way."
Kelli McGrane, RD
Supplement form: Capsule | Type of magnesium: Magnesium taurate, glycinate and malate | Serving size: 2 capsules | Magnesium per serving: 150 mg | Other active ingredients: None
Natural Rhythm Triple Calm is our best magnesium supplement for stress and anxiety because it combines three highly absorbable forms of magnesium — taurate, glycinate and malate — each of which plays a unique role in calming the nervous system.
While more research is needed, these forms of magnesium are believed to help regulate neurotransmitters, reduce cortisol levels and promote relaxation, making them particularly beneficial for those who experience chronic stress and anxiety — especially if they have low baseline magnesium levels. Unlike some other forms of magnesium, these are gentle on the stomach and don't cause digestive upset, making them a worry-free option for daily use.
During testing, we found the capsules easy to swallow with no noticeable taste or aftertaste. More importantly, they worked. I took the supplement during a particularly stressful week and noticed a reduction in tension and anxiety, with effects kicking in not long after taking a dose. However, I felt pretty drowsy after just one capsule, making this a better choice for unwinding in the evening rather than before driving or operating heavy machinery.
Many users had a similar experience. One Amazon reviewer raved that Triple Calm is "Simply Amazing." They add, "If you're looking for something to calm and relax you at the end of the day, this is it. Day one of taking these and I was hooked! Falling asleep has been a challenge for me lately. However, the calming effect was quick and made it easy for me to fall asleep, rest well, and wake up refreshed."
THORNE
Supplement form: Capsule | Type of magnesium: Magnesium citrate and malate | Serving size: 1 capsule | Magnesium per serving: 135 mg | Other active ingredients: None
Ever finish a workout feeling great, only to wake up the next day barely able to move? It happens because your muscles are microscopically damaged and in need of replenishment. But, our top choice for muscle recovery — Thorne Magnesium CitraMate — is designed to help with that. Formulated for optimal absorption, it contains magnesium malate, which Dasgupta notes can "help with muscle discomfort or fatigue."
While many magnesium supplements support recovery, this one stands out because it's gentle on digestion and fast-acting, making it an ideal choice for athletes or anyone dealing with post-exercise soreness.
Research suggests that magnesium supplementation may reduce muscle soreness after strenuous activity, and though studies on magnesium malate are limited, it's often used for its potential energy-boosting and muscle-relaxing effects.
Many Amazon users have experienced its benefits firsthand. One reviewer shared how it completely eliminated workout-induced cramps, particularly during weight lifting: "Magnesium instantly stopped me from cramping when doing abs while weight training (this was the muscle group that I had the most issues with, and simply every time I would work out abs, they would cramp). After starting this for a week, it was like magic: no more cramps or muscle spasams. [sic]"
Types of magnesium supplements
Magnesium comes in various forms, each offering unique benefits and drawbacks. Choosing the right one depends on your health goals and absorption rate.
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Here's a quick rundown of five of the most common types of magnesium you'll find in supplements:
Magnesium glycinate: This form of magnesium combines magnesium and the amino acid glycine. It is easily absorbed and associated with fewer GI side effects than other types. While more research is needed, magnesium glycinate is thought to have calming properties and may help manage stress, anxiety, depression and insomnia.
Magnesium citrate: This highly absorbable form of magnesium comprises magnesium bound to citric acid, a natural compound found in citrus fruits. This combination enhances solubility and bioavailability, making it one of the most common forms of magnesium supplement used for deficiencies. It also has a mild laxative effect, which makes it an option for relieving occasional constipation. At higher doses, it is often used as a short-term treatment for acute constipation, such as before medical procedures like colonoscopies.
Magnesium oxide: A salt of magnesium that combines magnesium and oxygen, typically found in powder form. It may help reduce heartburn, stomach upset and chronic constipation. However, because it's less readily absorbed, it isn't the best option for increasing blood magnesium levels.
Magnesium L-threonate: An absorbable form of magnesium created by combining magnesium with threonic acid, a compound derived from vitamin C. While research is ongoing, this form is believed to be especially beneficial for brain health. Studies suggest it may play a role in supporting cognitive function, improving memory and potentially aiding in the treatment of depression and age-related cognitive decline.
Magnesium malate: A combination of magnesium and malic acid naturally found in fruits. Because it's readily absorbed and less likely to cause diarrhea, it's sometimes recommended instead of magnesium citrate to treat magnesium deficiencies.
Factors to consider when shopping for magnesium supplements
With so many magnesium supplements on the market, choosing the right one for your specific health goals can be difficult. Here's what to keep in mind to select the best magnesium supplements for you:
Type of magnesium: Different forms of magnesium serve different purposes. Magnesium glycinate is often used for sleep and anxiety, while magnesium oxide is more effective for relieving constipation. Choosing the right type depends on your specific health needs.
Form: Magnesium supplements are available in capsule, liquid, powder and gummy form. While liquid supplements generally absorb faster, choose a form you feel comfortable taking regularly.
Bioavailability and absorption rate: Some types of magnesium are more readily absorbed than others. If you have a confirmed magnesium deficiency, select a form that's easier for your body to absorb, like magnesium glycinate.
Dosage per serving: The ideal amount of magnesium per serving depends on the type of magnesium, the intended benefit and how much magnesium you're already getting in your diet. A doctor or registered dietitian can help identify the correct dose for you.
Additional ingredients and fillers: Whenever possible, choose a supplement with minimal additives, such as artificial colors or fillers. Some products also include extra nutrients, which may be beneficial depending on your diet, but if you're already getting these from other supplements, they may not be necessary.
Third-party testing: It's essential to select supplements tested for purity and potency, ideally by a third-party organization such as NSF, UL Solutions or US Pharmacopeia (USP).
Potential side effects: Certain forms of magnesium are more likely to cause side effects than others. Magnesium oxide, for example, is known to cause diarrhea, whereas magnesium glycinate is generally well-tolerated. Research each form of magnesium to understand its potential side effects.
Value: Good-quality magnesium supplements are available at virtually every price point. Because some products require taking multiple pills or gummies daily, comparing the price per serving is important when deciding which product is best for your budget.
How we chose magnesium supplements
As a registered dietitian with nearly a decade of experience, I've closely followed the latest in dietary supplements to ensure the most up-to-date recommendations. To provide a well-rounded perspective, I consulted a fellow registered dietitian and a board-certified physician for their insights on magnesium supplements and the various available forms.
Our team reviewed over 20 products from over 15 brands, narrowing it down to 11 magnesium supplements for hands-on testing. With the help of family and friends, each product was tested for at least one week and evaluated based on ease of use, taste, cost, effectiveness and overall user experience.
Other products we tested
In some cases, it was the size of the capsules that kept a product out of the running for our "best" titles. (Kelli McGrane, RD)
MegaFood Magnesium 300 mg Capsules: These vegetarian-friendly capsules contain three easily absorbed forms of magnesium: citrate, malate and glycinate. While we liked that the supplement is designed to be gentle on the stomach and can be taken at any time of day, the capsule's large size and rough texture made it harder to swallow.
Trace Minerals Mega-Mag Liquid Magnesium Chloride: This liquid option is hard to beat. It's formulated for optimal absorption and third-party tested to ensure purity and potency. The tricky part is the recommended dose of 20 drops per day. While you can spread the dose throughout the day, we struggled to remember to do so.
Trace Minerals No Muscle Cramps: This liquid supplement contains a unique blend of magnesium and electrolytes to keep muscle cramps at bay. While it has hundreds of rave reviews online, our tester found it hard to get past the oily texture when mixed with water.
Nature Made Magnesium Glycinate: Easily available in stores and online, this option is formulated to be readily absorbed and gentle on the stomach. The biggest downside is the recommended dose of three relatively large capsules daily. Plus, unlike many Nature Made supplements, this one isn't third-party certified.
FAQs
What are the benefits of taking magnesium supplements?
Magnesium supplements are a convenient way to ensure you get enough of this essential mineral in your diet. Depending on the form you take, magnesium supplements can also help prevent migraines, ease constipation, improve sleep and lower stress and anxiety levels.
Which type of magnesium is best absorbed?
According to Dasgupta, "Magnesium glycinate and magnesium L-threonate are among the most bioavailable forms, meaning your body can absorb and use them efficiently." Magnesium citrate is also easily absorbed, though it "has a laxative effect that some may want to avoid," adds Best.
How much magnesium should I take daily?
The ideal magnesium dosage from supplements depends on your dietary intake and whether you have a confirmed deficiency. The recommended daily intake for adults is 350 mg for women and 420 mg for men, though this can vary based on age, health status and individual needs.
Can magnesium supplements help with sleep?
"Yes, magnesium can help with sleep because it supports muscle relaxation, calms the nervous system and might lower cortisol levels. It also plays a role in melatonin production, which can help regulate your circadian rhythm. However, its impact isn't guaranteed, so it's best to manage expectations," explains Dasgupta.
Are there side effects of taking magnesium?
"Taking too much magnesium can cause diarrhea, nausea or stomach cramps. It can also interact with certain medications, so talk to your doctor first," notes Dasgupta.
Meet our experts
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
