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A mineral found throughout the body, magnesium is an essential part of multiple processes, including protein synthesis, muscle and nerve function, blood pressure regulation and glucose control. Due to its many health benefits, magnesium is also a popular supplement, and a variety of magnesium supplements can be found in stores and online. But which ones are worth trying?
To help you narrow your search for the best magnesium supplements, Forbes Health consulted a panel of accredited nutrition experts, who gave their top recommendations and reasons why they stand out. Factors like price and customer ratings were accounted for in star rankings for each product, which were determined solely by the Forbes Health editorial team.
If you’re interested in trying a magnesium supplement, read on to see which come recommended by our nutrition experts (note prices and availability are accurate as of publication, and are subject to change).
Why You Can Trust Forbes Health
The Forbes Health editorial team prioritizes the accuracy and integrity of the data collected. Our ranking is based on quantitative data and is free from conflicts of interest. We carefully fact check the information featured in our ranking and are committed to producing rankings and supplemental content about vitamins and supplements that readers can trust. You can read more about our editorial guidelines and our vitamins and supplements methodology for the rankings below.
FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or servicesLegion Sucrosomial MagnesiumSupports athletic performance, mood, sleep, and bone and cardiovascular health150 milligrams of magnesium per servingWorks to reduce the risk of migraine headachesHelps to balance blood sugar levels and the risk of type 2 diabetesThird-party lab tested for purityShop NowOn Legion's Website
With a recommended dosage of one pill per day, Nature Made’s Extra Strength Magnesium Oxide supplements come in a 6, 60 or 110 day supply. Amidor, who recommends this product, like the supplement for its simple ingredient list. “It doesn’t contain any other supplements or added ingredients like many other magnesium supplements.”
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
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Vegan and contains no artificial sweeteners, color or preservatives
Mag-Ox Magnesium Supplement is made from magnesium oxide, the most concentrated form of magnesium, according to the company. The supplement is noted to support calcium and potassium absorption and help maintain healthy heart rhythms. Pharmaceutical grade tablets are coated for smooth swallowing.
Bojana Weatherly, M.D., a double board-certified physician in internal and integrative medicine, fellow of the American College of Physicians and a Forbes Health Advisory Board member, recommends this supplement for heartburn, indigestion, constipation and magnesium deficiency, among other ailments. She notes, however, users should not use it if experiencing kidney problems, and should consult a physician to find their optimal dose.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
Amidor recommends this supplement for its affordable cost, high absorption and easy to swallow tablets. This particular magnesium supplement is more easily absorbed by the body due to its citrate form, according to the company. With a lower dosage per serving, the manufacturer recommends taking two tablets daily to support muscle relaxation, nerve, bone and heart health.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
Coming in fully chelated form—enabling easy absorption and minimal digestive stress—this magnesium supplement containing glycinate not only promotes bone and muscle health, but also supports the body’s stress response and healthy relaxation.
“It’s great to take at the end of the day, when you are transitioning from work mode to evening mode,” says Dr. Weatherly, who recommends this supplement. VegCaps (vegan and vegetarian friendly capsules), as trademarked by the company, are delivered in eco-friendly containers and are third-party tested. However, you’ll need more of these capsules to reach the RDA than with other brands on our list: The manufacturer notes a serving size of four VegCaps.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
For those looking to support bone and muscle health, this magnesium supplement presents a strong option. “This magnesium oxide supplement provides 500 milligrams per pill (which is a dose),” says Toby Amidor, a registered dietitian and Forbes Health Advisory Board member. “It doesn’t contain any other added nutrients, but has a bit higher amount than some of the other magnesium supplements. It’s also rather affordable compared to other magnesium supplements.”
With a manufacturer recommended dosage of just one pill per day with food, this supplement makes it easy to add magnesium to your wellness routine—plus it’s non-GMO and suitable for vegetarians.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
“This supplement has a vegetarian coating making it vegetarian and vegan friendly,” says Amidor, who recommends the product. Additionally, these low-dose, keto-friendly tablets allow for flexibility if you’re not looking to exceed the RDA for magnesium, and they come at an affordable price.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
This magnesium supplement, recommended by Wallace, “contains a blend of three types of highly absorbable magnesium—citrate, glycinate and malate—all of which are chelated to make them easier for your body to absorb,” he says. “It’s also registered at National Science Foundation (NSF) International, which means it’s third-party verified to contain what is on the label and nothing else (definitely the go-to for professional athletes worried about supplements that may be spiked).” These tablets are also vegan friendly.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
The lone liquid supplement on our list, this high-absorption magnesium is made to maximize absorption and bypass digestive upset thanks to the magnesium’s small size. “The small size theoretically won’t produce laxative effects in some individuals (above 350 milligrams) like other magnesium supplements,” says Wallace, who recommends the product. “So you can take a higher dose and reap the benefits without any repossessions.”
Manufacturer instructions recommend mixing one quarter teaspoon to one half teaspoons of the supplement with a liter of water, then drinking it in one sitting or throughout the day.
Have you considered Transparent Labs Magnesium Bisglycinate?
Elevate your wellness journey with this premium, highly bioavailable supplement designed to optimize your performance and overall health. Here’s why we chose it:
Packed with a potent 300 mg of Magnesium Bisglycinate per serving
Boost Mood, Guard Against Genotoxicity and Thyroid Stress
Vegan and contains no artificial sweeteners, color or preservatives
When determining the best expert-recommended magnesium supplements, as recommended by experts, Forbes Health sought the guidance of three members of the Forbes Health Advisory Board. Using their recommendations, paired with product analysis for factors like price per tablet and customer ratings, rankings were determined solely by the Forbes Health editorial team.
In February 2023, the Federal Trade Commission took action against The Bountiful Company for alleged review manipulation on Amazon.com. While all products on this list are recommendations from our Forbes Health Advisory Board, customer reviews are utilized to calculate star ratings. In light of the FTC action, we have recalculated star ratings for all Nature’s Bounty products, excluding their customer review scores.
Read more about our vitamins and supplements review methodology.
Magnesium is a vital mineral, specifically an electrolyte, that contributes to immune health, healthy sleep, bone strength, protein production, blood sugar control, nerve and muscle function, blood pressure regulation and over 300 other bodily functions. A naturally occuring mineral in the body, magnesium can also be found in many food sources, including leafy green vegetables, nuts, seeds, whole grains, foods rich in fiber and even tap, bottled and mineral water. It’s also often added to a number of foods like cereals. FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or servicesLegion Sucrosomial MagnesiumSupports athletic performance, mood, sleep, and bone and cardiovascular health150 milligrams of magnesium per servingWorks to reduce the risk of migraine headachesHelps to balance blood sugar levels and the risk of type 2 diabetesThird-party lab tested for purityShop NowOn Legion's Website
Because most magnesium is housed in cells and bones, it can be difficult to monitor specific amounts in the body, though severe deficiencies in overall healthy people are not common.
Magnesium can also be found in some medications (such as certain laxatives) and can be taken as a dietary supplement. The National Institutes of Health (NIH) lists the Recommended Dietary Allowance (RDA) of magnesium as the following:
Several forms of magnesium are available in supplement form, and the type of magnesium in a supplement will impact how much it’s absorbed by the body. Some of the most common types include:
Magnesium that’s broken down in liquid form is typically absorbed completely, compared to other supplement forms. Chelated magnesium is used in supplements as well, meaning it’s also more easily absorbed by the body.
Magnesium has been shown to have a multitude of benefits, including heart, nerve, bone and muscle health. Diets high in magnesium are even thought to help lower rates of disease, though this could be due to the other nutrients involved in a magnesium-rich diet, and additional research is needed.
The following are areas in which magnesium is thought to benefit most:
Bone Health. It’s estimated that 60% of the body’s magnesium is stored in bones, making it a massive contributor to bone health[1]Magnesium. Harvard T.H. Chan School of Public Health. Accessed 5/13/2022. . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis.
Type 2 Diabetes. Due to its role in blood sugar regulation, adequate magnesium intake may help decrease the risk of type 2 diabetes.
The link between magnesium intake and diabetes risk may be connected to hypomagnesemia, a condition that signifies low levels of magnesium in the body, according to the National Institutes of Health (NIH). More research on magnesium deficiency and the development of type 2 diabetes is needed, though, and the American Diabetes Association notes there’s not enough evidence to say magnesium supplements can improve blood sugar regulation in people with diabetes.
Migraines. Both the American Academy of Neurology and the American Headache Society note that magnesium may be an an effective therapy for migraines, due to magnesium’s role in neurotransmitter release and vasoconstriction (the constriction of blood vessels), which play primary roles in the development of migraines.
However, the use of magnesium to help prevent headaches is still being researched, and it should not be used to treat migraines without the supervision of a health care professional, as the effective dosage exceeds the RDA.
Heart health. High rates of magnesium may help reduce blood pressure, though more evidence is needed. While the U.S. Food and Drug Administration (FDA) previously noted diets rich in magnesium may help reduce the risk of hypertension (high blood pressure), they have since found the claim to be inconclusive based on a lack of data. However, magnesium is also believed to potentially decrease risk of stroke, according to NIH.
Mental health. When certain neurological pathways are not functioning correctly, conditions like depression and anxiety may develop. Research from ADD suggests a connection between magnesium and these neurological pathways, therefore magnesium supplementation may help treat these conditions. However, longer, larger clinical trials are needed to determine if this claim holds weight.
Magnesium may improve sleep due to the mineral’s ability to calm the nervous system and reduce stress. In fact, a small study evaluating 46 older adults who received 500 milligrams of magnesium for eight weeks found that magnesium supplementation improved sleep quality, the time of sleep onset and how long individuals stayed asleep[2]Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169. . Magnesium glycinate, a compound formed by combining magnesium and the amino acid glycine, may promote sleep quality and reduce daytime sleepiness.
High doses of magnesium may cause side effects such as diarrhea, nausea and stomach cramps. Other side effects from long-term consumption of magnesium in large doses may also include low mood or depression, weakness, low blood pressure, abnormal heartbeat or heart attack.
Magnesium, the most underrated supplement in the vitamin and mineral industry is a high adsorption mineral. Transparent Labs has formulated 300mg magnesium biglycinate in each capsule to support muscle and nerve function, blood sugar control, blood pressure regulation and energy production.
Magnesium is an essential mineral that aids in regulating more than 300 bodily systems, including immune health, muscle and nerve function and blood sugar control. Additionally, magnesium may help to alleviate migraines, improve heart health and maintain bone health. Though deficiency is rare, certain people may be at risk of magnesium deficiency and may benefit from taking a supplement:
The best time of day to take a magnesium supplement will be determined by how consistently you can fit them into your routine, as the health benefits of magnesium are gained from long-term use. Additionally, it may be beneficial to take a magnesium supplement in combination with a vitamin-B supplement, as healthy levels of vitamin B6 in the body aid in magnesium absorption.
The best magnesium supplement for you will be determined by factors such as age, sex, dosage, cost, side effects and personal preference. Additionally, aim to find a supplement that is third-party tested to ensure that the product includes the ingredients listed on the label. Consult with your doctor to determine the best magnesium supplement for you.
Before adding a magnesium supplement to your daily routine, speak with your doctor. They can help you decide if it’s beneficial for your specific health needs, and if so, the proper daily dose. Your doctor can also advise you on drug interactions, as magnesium supplements can interact with several medications including bisphosphonates, which are often used to treat osteoporosis; antibiotics; diuretics, which are used to increase urination and prescription proton pump inhibitor (PPI) drugs used to treat ulcers. Magnesium... The High Absorption Mineral Transparent Labs' mineral magnesium is more than just wishful thinking, it’s likely the most underrated supplement in the vitamin and mineral industry. Shop Now On Transparent Labs' Website
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Transparent Labs' mineral magnesium is more than just wishful thinking, it’s likely the most underrated supplement in the vitamin and mineral industry.
The best magnesium supplement for men and women will depend on the individual based on factors such as cost, doctor’s recommendation, side effects and more.
Magnesium supplements may help to improve the immune system, sleep quality, bone health, protein production, blood sugar control, nerve and muscle function and blood pressure regulation among other benefits.
Yes, for many people, magnesium supplements are safe to add to your daily routine. However, certain individuals taking medications such as oral bisphosphonates and PPIs like Nexium should talk with their doctor before adding magnesium supplements to their diet, as they may interact with these medications.
To avoid unnecessary additives in your supplements, look for brands that are third-party tested for purity and accuracy.
To determine the right amount of magnesium for you, speak with your health care provider.
While the body typically regulates magnesium intake through food with urination, large doses of magnesium ingested through dietary supplements or medication can result in gastric side effects, such as abdominal cramping, diarrhea and nausea. The most common forms of magnesium typically involved in causing these side effects are magnesium carbonate, magnesium chloride, magnesium gluconate and magnesium oxide.
The most effective form of magnesium will depend on an individual’s intended use. Magnesium glycinate, for example, may be the most effective for improving sleep, while magnesium oxide may be the most effective for treating gastrointestinal symptoms such as heartburn or constipation.
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.
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Jessica is a writer, editor and media professional who has spent her career working with some of the most influential names in media. Prior to joining Forbes Health, Jessica was the manager of creative communications at Hearst, where she specialized in high-level production and project management. As a freelance writer, Jessica has written across a range of topics, including entertainment, travel and career. Her work can be found in Variety, Paste Magazine, The Muse and on her personal website (jessicamlester.com).
ammonia ammonium chloride Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn't writing or editing, Jessica can be found at the gym, listening to a health or true crime podcast, or spending time outside. She also really enjoys bread (even though she's not supposed to eat it).