The 9 Best Magnesium Supplements of 2024

Magnesium has been getting a lot of buzz, and the hype is warranted: Nearly half of Americans may not get enough magnesium from their diet. Magnesium is an essential mineral for regulating blood sugar, blood pressure, muscle function, bone health, nerve messaging, and protein production. While there are many magnesium-rich foods, such as seeds, nuts, spinach, whole grains, yogurt, and legumes, a supplement may be helpful to meet your magnesium needs.

A magnesium supplement may be especially helpful if you have a health condition, such as diabetes or certain gastrointestinal disorders that cause constipation, if you’re pregnant or breastfeeding, or if you’re an older adult. These groups of people might have more trouble absorbing magnesium, or have higher magnesium needs. A healthcare professional can also help determine if you are low in magnesium and if a supplement is needed.

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To get our best magnesium supplements, we researched many different brands and forms of magnesium and prioritized supplements that are independently tested and contain research-backed forms of magnesium in appropriate dosages.

Forms of Magnesium We Recommend

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Before you take a magnesium supplement, it’s important to know what form and dosage is best suited for your needs. While all forms of magnesium supplements will help increase your level of magnesium, they each have different benefits, absorbability, and effects on the body. For example, Ella Soderholm, RN, MNT, recommends different forms of magnesium depending on her client’s needs, from stress management to constipation relief.For our top picks, we chose bioavailable forms of magnesium (meaning the body can absorb and utilize them). Here are some of the options you’ll see, along with some of the conditions they’re helpful for. That said, several different kinds of magnesium might be helpful for a given condition—we’ve explained more in each product review, but you can always speak to a healthcare provider if you’re not sure which one is right for you.

• Magnesium glycinate: Well tolerated at high doses, magnesium glycinate has the amino acid glycine attached to magnesium, which may enhance the quality of sleep. In this form, the magnesium is bound to glycine to form chelated magnesium, which is absorbed better than other forms of magnesium.
• Magnesium citrate: Magnesium citrate pulls water from the body into the gastrointestinal tract, which can increase gut motility, creating a laxative effect. This form may be a good option for alleviating constipation.
• Magnesium L-threonate: This form of magnesium can pass the blood-brain barrier, meaning it may have brain health benefits.
• Magnesium malate: This form of magnesium may have benefits for muscle function, repair, and support.
• Magnesium oxide: Magnesium oxide is not as well absorbed as other forms, but some research shows itmay be helpful in the prevention and management of headaches and migraines.

Magnesium taurate (also called magnesium taurinate) and magnesium aspartate also appear in the supplements we recommend below; both of them are well-absorbed forms. Magnesium chloride is another generally available form, though it may cause stomach upset for some people, especially in high doses.

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