Experts Say These Are the Best Magnesium Supplements to Boost Low Levels

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We updated this article in April 2023 to add more information about each featured product, based on extensive research done by our team.

When it comes to minerals your body needs, magnesium is at the top of the list. It’s essential for muscle and nerve function, blood glucose regulation, and a healthy heart. There’s even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes. The best magnesium supplements can help you reach your goals.

“Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy,” says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. “Therefore, imbalances in magnesium can even lead to problems with energy production.”

Meet the experts: Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic; Elizabeth Somer, M.S., R.D.N.; Keri Gans, M.S., R.D., author of The Small Change Diet; and Amanda Holtzer, M.S., R.D., a dietitian at Culina Health.

Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, “more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys,” says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. “The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.”

You can get magnesium by eating a varied diet of fruits and vegetables that contain the mineral. But some people, especially those who are picky eaters and who exercise frequently, may benefit from taking a supplement.

Our top picks

Most come in capsule form and contain anywhere from 29% to 95% of your daily recommended value. If you and your doctor decide a magnesium supplement is right for you, check out some of the best magnesium supplements below.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Magmind Magnesium Supplement

Want to keep your memory sharp? These vegan magnesium L-threonate capsules may do just that, says Gray. “It’s said to have superior absorption getting through the blood-brain barrier because it is able to transport magnesium ions across lipid membranes, including those of brain cells,” she explains. Pop two in the morning and one at night to support brain health and functioning.

Neuro-Mag Magnesium L-Threonate

Available as a tropical drink powder mix if pills aren’t your thing, these magnesium L-threonate capsules can also help boost your brain. Since this type of magnesium is easily absorbed into the cerebrospinal fluid that flows around the brain and spinal cord, it might help with brain clarity, memory, and brain plasticity, which can allow you to pick up new skills easier.

Magnesium Citramate Supplement

Gray is a fan of this highly-absorbable, budget-friendly option. This supplement is a mix of magnesium citrate and dimagnesium malate that may improve fatigue and muscle soreness. One capsule once to three times daily will cover your bases.

Magnesium Glycinate Supplement

Another Gray-approved option, this magnesium glycinate supplement may offer a calming effect due to the glycine. It also earns top marks for reducing PMS symptoms and keeping bones strong, making this one of the best magnesium supplements for women. Take one to four per day, depending on your doctor’s recommendations.

Magnesium Glycinate Supplement

This magnesium glycinate supplement is great for women with PMS, and it may offer a cellular energy boost and metabolic support. The recommended dosage is one to four pills per day—ask your doctor what would be best for you.

Magwell With Zinc & Vitamin D3 Supplement

You’ll score vitamin D3, zinc, and magnesium (citrate, glycinate and malate) in this multipurpose supplement that’s suggested dose is two per day. You may notice a better mood, less fatigue and a stronger immune system after taking it consistently.

Magnesium Chelate Supplement

Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It is absorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate. Take two of the vegetable capsules per day to reap the most benefits.

Magnesium Glycinate

This form of magnesium from a pharmacist-recommended brand supports relaxation and stress relief. It also promotes heart, nerve, and bone health with 100mg capsules. Plus, it’s gentle on the stomach to prevent the gastrointestinal issues that can come with some magnesium supplements.

Magnesium Caps

This magnesium supplement comes with 180 capsules, each containing an entire serving of 400mg of magnesium, per bottle. It’s formulated to help with energy production, muscle, nerve, and bone health. It also supports enzyme function, such as glucose metabolism. Best of all, the capsules are vegan.

Magnesium Gummies

For those who have trouble swallowing capsules or don’t enjoy powder supplements, these magnesium citrate gummies are a good option. They come in three fruity flavors and contain 20% of your daily value of magnesium to promote good mood, energy, and mental focus.

How to choose the best magnesium supplement

If you and your doctor agree that you’d benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually don’t sneak in “anywhere near enough magnesium,” she notes, so if you’re deficient, you’d need a separate supplement.

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives. Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements you’re taking. For example, “magnesium competes with other minerals like calcium and zinc for absorption, so you need to find the best ratio,” says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice you’re making more trips to the bathroom after supplementing.

Who might benefit from a magnesium supplement?

There are certain groups of people who may benefit from having a magnesium supplement. “Individuals who are more likely to become deficient in magnesium are those who have kidney disease, digestive disorders, abuse alcohol, take certain medications for treatment of diabetes or cancer, and are an older person,” says Keri Gans, M.S., R.D., author of The Small Change Diet. “In some instances, those who suffer from constipation might however benefit from a magnesium supplement since it may help soften stool.”

People who don’t eat a varied diet with different fruits and vegetables may benefit from taking magnesium, says Amanda Holtzer, M.S., R.D., a dietitian at Culina Health. Keep in mind, per Holtzer, that “you can certainly get magnesium from your diet.” She adds, “There are plenty of plant foods that are abundant in this mineral. What’s more, a lot of processed, commonly consumed foods, such as breakfast cereals, are fortified with magnesium.”

But, Holtzer says, “if you find that you are unable to get enough magnesium via food, then a supplement just might be the right call.” Other times to consider a magnesium supplement, per Holtzer:

● You’re a picky eater. “If you’re not a fan of fruits, vegetables, nuts and seeds, legumes, and whole grains, we might be looking at a lower daily intake of magnesium,” Holtzer says.

● You’re super active. Magnesium is an electrolyte, Holtzer explains. “We need to maintain a certain level and balance of electrolytes in order to function properly and feel our best,” she says. You lose electrolytes when you go to the bathroom and sweat, she notes. “If you’re a very active person, you may be excreting a lot of magnesium via sweat,” Holtzer says. “If replenishing that magnesium via food is difficult, a supplement may be helpful.”

What are the best sources of magnesium?

You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH).

If you want to go the dietary route, these are some of the best sources of magnesium, per the NIH: nuts and seeds, spinach, soy, milk, black beans, edamame, baked potato, brown rice, yogurt, salmon, and chicken breast.

What are the signs you’re not getting enough magnesium in your diet?

Magnesium is a “super important mineral” for your body, says Holtzer. But, she says, there are a few different signs that you might not be getting enough in your diet:

● Weakness and fatigue

● Muscle cramps and spasms

● High blood pressure

● Bone breaks and sprains

● Hypokalemia (a potassium deficiency) and hypocalcemia (calcium deficiency)

If you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If you’re short on magnesium and want to start taking a supplement, consult with your doctor first.

Do you need to take a magnesium supplement?

“Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement,” Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.

If you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If you’re short on magnesium and want to start taking a supplement, consult with your doctor first.

Potential magnesium supplement side effects

There are a few potential side effects of taking magnesium to consider: It could interfere with certain medications. Magnesium can interact with bisphosphonates, antibiotics, diuretics, and heart medications like proton pump inhibitors, according to the NIH.

It could soften your poop. “Magnesium citrate in particular can have a laxative effect and may cause diarrhea in some people,” says Holtzer.

It can tax the kidneys. “In any one with kidney disease, the kidneys may not be able to sufficiently remove the excess magnesium consumed, which can lead to magnesium toxicity,” Holtzer says.

How we chose the best magnesium supplements

We consulted Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic; Elizabeth Somer, M.S., R.D.N.; Keri Gans, M.S., R.D., author of The Small Change Diet; and Amanda Holtzer, M.S., R.D., a dietitian at Culina Health to help us choose our selection. We also read through countless reviews of popular products.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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