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7 Best Magnesium Supplements In 2023: Top Picks Review
Updated on
- Written by Blanca Garcia, RDN
Medically reviewed by
Kathy Shattler, MS, RDN
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Life Extension
- Vegetarian
- Non-GMO
- Made in the USA
1MD MagMD Plus
- With Vitamin D3 and Zinc
- Non-GMO
- Free of shellfish, dairy, peanut, wheat
Elm & Rye
- With Vitamin D3 and Zinc
- One-year money back guaranteed
- Third-party testing
Magnesium is an essential mineral found abundantly in the body and naturally in a variety of plant and animal foods. It can also be taken as a supplement. Its functions in the body are many and essential.
Not all the magnesium is in one place; 50-60% of magnesium is in the bones, some in tissues, and only about 1% in the blood[1].
The RBC (red blood cell) magnesium test is ordered to determine the levels of magnesium in the body. The test measures the amount of magnesium in the red blood cells in the serum portion of the blood. Magnesium deficiency can be found[2] in those with poor dietary practices, drug-medication interactions, or just because the soil is depleted from poor farming practices and the food supply is deficient.
Magnesium balance is dependent on three organs. The intestinal absorption, the bones, and the kidneys all play a role in magnesium homeostasis. Some common uses of magnesium supplementation are given to help with muscle cramps, leg cramps, nighttime leg cramps, restless leg syndrome (RLS), muscle health, improved cognitive function, bone health, and blood pressure control.
So read on to see our top picks for the best magnesium supplements on the market.
Best Magnesium Supplements In (September. 2023)
- Life Extension Magnesium Caps – Editor’s choice
- 1MD MagMD Plus – Best Value in bulk
- Elm & Rye Magnesium – Best high-end
- Live Conscious MagWell – Best natural ingredients
- Garden of Life Dr. Formulated Magnesium Raspberry Lemon Powder – Best in powder form
- MegaFood Magnesium – Most Potency
- Thorne Research Magnesium Citramate – Best variety of products
Magnesium’s Functions In The Body
- As cofactors in more than 300 enzymatic actions In protein synthesis,
- As a cofactor in proper muscle and nervous system function
- In blood sugar level control
- As a regulator of blood pressure
- In the structural development of bones
- In the making of DNA and RNA,
- In helping with the transportation of calcium and potassium between cells[1]
As noted in a few studies[3], the ability of magnesium to absorb well is indicated to be higher in magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride. Magnesium glycinate is most helpful for those with anxiety, chronic stress, insomnia, and inflammatory conditions. Magnesium oxide is not absorbed well so is best used in problems related to constipation, as an antacid, or for a sour stomach.
Read on to see our top 7 picks for the best magnesium supplement.
Types Of Magnesium Supplements
Several forms of magnesium supplements are available:
- Magnesium aspartate
- Magnesium bisglycinate
- Magnesium chloride
- Magnesium citrate
- Magnesium gluconate
- Magnesium l threonate
- Magnesium lactate
- Magnesium malate
- Magnesium oxide
- Magnesium sulfate.
Each one has different bioavailabilities, degrees, and intestinal absorption rates. Some forms are absorbed better than others, but each contributes to various health benefits and functions in the body. A combination of highly absorbed magnesium and those with lower bioavailability are commonly seen combined in supplements to ensure enough magnesium can be absorbed.
7 Best Magnesium Supplements 2023
Life Extension Magnesium Caps
Life extension provides a magnesium supplement that incorporates three different types of magnesium to optimize absorption. With a 100-day supply per bottle and an easy money-back guarantee.
- Vegetarian
- No genetically modified organisms (GMO) in products
- Made in the USA
- Possible loose stools
- Higher dosage
Life Extension’s magnesium caps have the largest amount of capsules per bottle at an affordable price.
It contains magnesium oxide, the most common form of magnesium found in supplements; it helps manage indigestion and constipation but has low absorbability, Magnesium citrate absorbs well in the body and is suitable for relieving symptoms of constipation[4]. The third is Magnesium succinate, also a good source for absorption in the body[5]. A combination can help the body obtain magnesium in adequate amounts and help with heart health, bone health, energy metabolism.
The combination contains 500 mg of elemental magnesium with 100 capsules per bottle that can provide between a 33-100 day supply, depending on use. You can also subscribe and save up to 16% on your purchase.
It’s ideal for vegetarians or those wanting non-GMO supplements. Take only the recommended amounts, too much magnesium can cause loose stools. The recommended dose is one to three capsules per day.
1MD MagMD Plus
To support cardiovascular health, it comes in a combination of magnesium, zinc, and Vitamin D3 (cholecalciferol). Free of major food allergens; dairy, peanut, wheat, and shellfish it is compatible with most people who have food allergies.
- Vegetarian
- Non-GMO
- Made in the USA
- Timeline of results may vary per individual
MagMD PlusⓇ provides well-rounded magnesium supplements to offer cardiovascular health support and improved cognitive function with its essential minerals such as zinc citrate and zinc ascorbate. And the essential nutrient vitamin D3 for additional support of nerve health and function is included in this formula.
You will get three different types of magnesium; magnesium citrate, a water-soluble salt, provides a higher absorbability rate[6] as well as laxative effects. Magnesium glycinate is also easily absorbed, with mind-calming effects, making this the best magnesium supplement for anxiety. Lastly, magnesium malate helps with muscle health, nerve health, and energy production.
Subscribe and save up to 35% off, with free shipping within the US and flexibility to pause or cancel the subscription. It comes with a two-month supply in every bottle with its recommended use of two capsules per day. This product is free of the major food allergens; dairy, peanut, wheat, shellfish.
Elm & Rye Magnesium
Elm & Rye Magnesium with its pure ingredients and sustainably sourced ingredients provides a type of magnesium with good bioavailability.
- No preservatives, Non-GMO, gluten-free, soy, and dairy-free
- Third-party tested
- Free shipping within the USA
- Expensive
- Only ships to the US, Canada, and UK
Elm & Rye magnesium helps with better muscle function and recovery; it also supports bone and heart health. You have the option to buy it in capsule or gummy form. The type of magnesium is magnesium gluconate which is more highly absorbed than other forms of magnesium.
Third-party tested, this product comes with no artificial ingredients, artificial flavors, or preservatives and is free of soy, dairy, and gluten. The bottle comes with a 30-day supply with a subscription; you can get 20% off delivered monthly or obtain discounts through bundles. The recommended dose is one tablet per day.
Garden of Life Dr. Formulated Magnesium Raspberry Lemon Powder
20% Off Site Wide
Magnesium is obtained from organic brown rice protein, sold in powdered form with 1 billion probiotics when combined with water into one flavorful fizzy drink.
- Vegan, non-GMO, gluten-free, sugar-free, and Star K kosher
- Powdered form
- Probiotic blend included
- It may cause an upset stomach
For those not fans of capsules, this is the only magnesium powder on our list that can be taken as a drink before bedtime. Magnesium powders are not as commonly found, but they do exist. Furthermore, it contains 1 billion colony-forming units (CFU) as probiotics for gut and immune health.
It comes in a lemon and raspberry flavor powder, and one of its magnesium sources is organic brown rice. The forms of magnesium are chelated with a propriety blend of magnesium ions; research indicates that chelate salts increase water solubility[3].
Garden of Life prides itself on its products being vegan, non-GMO, gluten-free, sugar-free, and Star K Kosher. Unique to this magnesium supplement are the added probiotics to help the digestive tract and keep you regular. The recommendation is to take this supplement before bedtime to help you relax, get a good night’s sleep, and replenish magnesium levels.
This is one of the best magnesium supplements for sleep. You need to add 1 tsp of the powder in 8 oz water, let fizz, and drink about 30 minutes before bedtime. Follow the same directions any other time of the day you supplement.
Live Conscious MagWell
MagWell is third-party tested, with three different types of magnesium. It also includes Zinc and Vitamin D3 for optimal heart health support.
- With Vitamin D3 and Zinc
- One year money back guaranteed
- Third-party testing
- Complicated return policy
If you are looking for a supplement that gives you just a little more than just magnesium supplementation, MagWell comes with the trace minerals zinc citrate and zinc ascorbate. It also adds Vitamin D3 to support heart health, bone mineralization, and immune system health.
In this product, you will find magnesium citrate, magnesium glycinate, and magnesium malate all with high bioavailability. The magnesium glycinate[7] combines magnesium with the amino acid glycine and is also easily absorbed. This magnesium supplement is certified with the Good Manufacturing Practices (GMP) program, preservative-free, sugar-free, and free of dairy, soy, and shellfish allergens.
If you subscribe, you can get up to 28% off free shipping within the US, with the flexibility to pause or cancel. Although the return policy of 365 days is great, it can be a little complicated to return.
The recommended dose is two capsules with 8 oz of water per day.
MegaFood Magnesium
MegaFood Magnesium includes spinach as a bonus for added natural magnesium. Third-party tested for over 125 herbicides.
- Vegetarian
- Free of soy and dairy
- Organic spinach added
- Must be taken with food
- The capsule may be too large for some
MegaFood Magnesium capsules come with real food added to them by including raw organic spinach, a good source of natural magnesium. The other form of magnesium is fermented magnesium bisglycinate in a 50 mg dose; both forms of magnesium are easily absorbed.
Magnesium supplementation helps support heart health, the nervous system, and muscle relaxation. The dosage is low and can help those sensitive to magnesium laxative effects.
The supplement is third-party tested for over 125 herbicides and pesticides; vegan, non-GMO, glyphosate residue-free, gluten-free, kosher, and free of dairy and soy.
By subscribing, you can get a 15% discount and free shipping, with an option to buy a 60 or 90-day capsule count.
You can take one capsule daily at any time of the day, with food or an empty stomach. Because it can be taken with or without food, the flexibility of when you can take your magnesium supplement is enhanced.
Thorne Research Magnesium Citramate
Thorne’s Magnesium Citramate includes two of the best absorbable magnesium ingredients. With a low dosage of magnesium for sensitive stomachs.
- The lower amount of magnesium per capsule
- Easy return policy
- Gluten-free, soy and dairy-free
- Only contains magnesium
Magnesium CitraMate from Thorne is one of four forms of magnesium supplements you can choose. With CitraMate, you will find a combination of magnesium citrate and magnesium malate; it comes in a lower dose, is designed to be well absorbed, and helps to synthesize energy. The citrate works with magnesium to support healthy kidneys by reducing calcium oxalate, the major component that make kidney stones, and phosphate crystals in the urine which can also contribute to stones.
It also helps people who experience fatigue and muscle soreness, making this the best magnesium supplement for leg cramps.
The advantage of this company is that you can also get Thorne’s magnesium bisglycinate powder if capsules are not your thing.
Free of artificial flavors, gluten-free, dairy, and soy-free. You can take one capsule, one to three times a day. It is not noted if it can be taken with or without food, but it’s always better to have food in your stomach if you are sensitive to supplements.
How To Choose Best Magnesium Supplements?
High-quality magnesium supplements are monitored through third-party quality testing if the company employs such testing. You can find that they are often certified through the Good Manufacturing Practices (GMP) program and often use no artificial ingredients or additives. That is the first thing to look for; even the most popular magnesium supplements may not have third-party testing or certified GMP. These quality assurance measures are essential to the peace of mind that you receive the ingredients on the label and toxins do not contaminate them.
There are many options, but it is also important to know your recommended daily magnesium intake to find the best magnesium supplements. Low levels of magnesium[8] make vitamin D ineffective, and studies show that up to 50% of Americans are deficient in dietary magnesium.
The recommended intakes for magnesium are provided in the Dietary Reference Intake (DRI), developed by the Institute of Medicine of the National Academies. These DRIs can help determine individual needs. As an example, according to DRIs, For males between the ages of 31-50, the recommendation is 420 mg/day, and for females between the ages of 31-50, the recommendation is 320 mg/day, Pregnant 360 mg/day, Lactating 320 mg/day.
If you are vegan or vegetarian, you can choose products made explicitly of vegan or vegetarian ingredients.
You can choose to take them in capsule, gummy, or powder form.
Final Thought
Magnesium supplementation can be a route to improve your overall health, improve bone and cardiovascular health, support cognitive function, improve blood pressure, and reduce muscle cramps.
If you feel your diet can be better and don’t have an adequate magnesium intake through foods, you can supplement. Finding high-quality supplements can be daunting; knowing which type to choose depends on individual needs, preferences of capsules, gummies or powder, and desired doses.
Although important to note that magnesium can be found in various foods, not only supplements. Sometimes it can be easier to eat different healthy foods, to obtain magnesium. Good sources of magnesium found in plant and animal foods are pumpkin seeds, chia, almonds, spinach-steamed, cashews, salmon, milk, halibut, and chicken.
The role magnesium plays in the body is too important to ignore. As mentioned before, magnesium is a part of more than 300 enzymatic actions, helps in protein synthesis, manages the proper muscle function and nervous system, blood sugar level control, regulates blood pressure, maintains structure development of bones, makes DNA and RNA, and helps other minerals in their metabolic functioning. Excess consumption can have secondary effects; if magnesium supplements exceed your needs, you can experience gas, bloating, and diarrhea, which can be easily resolved by reducing the dose or discontinuing its use.
Frequently Asked Questions
The best magnesium supplement is third-party tested for accuracy, is certified in Good Manufacturing Practices (GMP), and uses no artificial ingredients or additives.
The benefits of magnesium supplementation are to help make sure you have normal magnesium levels, improve your overall health, improve bone and cardiovascular health, support cognitive function, improve blood pressure, and reduce muscle cramps if these are a problem.
Most magnesium supplements are in safe doses; when supplemental magnesium is consumed in excess, a person can experience diarrhea, nausea, and abdominal cramping[1].
The forms magnesium comes in are magnesium oxide, magnesium citrate, magnesium chloride, magnesium aspartate, magnesium lactate, magnesium sulfate, and magnesium bisglycinate. Many magnesium supplements blend these forms, but some supplements can just be of one chemical composition.
+ 8 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Nih.gov. (2013). Office of Dietary Supplements – Magnesium. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/.
- Workinger, J., Doyle, Robert. and Bortz, J. (2018). Challenges in the Diagnosis of Magnesium Status. Nutrients, [online] 10(9), p.1202. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163803/.
- Sci-hub.st. (2022). Sci-Hub | Bioavailability and Pharmacokinetics of Magnesium After Administration of Magnesium Salts to Humans. American Journal of Therapeutics, 8(5), 345–357 | 10.1097/00045391-200109000-00008. [online] Available at: https://sci-hub.st/10.1097/00045391-200109000-00008.
- Cleveland Clinic. (2022). Magnesium Citrate oral solution. [online] Available at: https://my.clevelandclinic.org/health/drugs/20745-magnesium-citrate-oral-solution.
- Adelaide.edu.au. (2019). Magnesium in the Central Nervous System | University of Adelaide Press | University of Adelaide. [online] Available at: https://www.adelaide.edu.au/press/titles/magnesium.
- Lindberg, J.S., Zobitz, M.M., Poindexter, J.R. and Pak, C.Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, [online] 9(1), pp.48–55. Available at: https://pubmed.ncbi.nlm.nih.gov/2407766/.
- Journal of Innovative Optical Health Sciences. (2021). Structural characterization of calcium glycinate, magnesium glycinate and zinc glycinate | Journal of Innovative Optical Health Sciences. [online] Available at: https://www.worldscientific.com/doi/abs/10.1142/S1793545816500528.
- Karlovitch, S. (2020). Study: Half of All Americans are Magnesium Deficient. [online] Pharmacy Times. Available at: https://www.pharmacytimes.com/view/study-half-of-all-americans-are-magnesium-deficient.
Written by:
Blanca Garcia, RDN
Medically reviewed by:
Medically reviewed by:
