7 Best Magnesium Supplements And Their Benefits

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Did you know a large subset of the US population doesn’t get their recommended daily intake of magnesium? This is especially concerning since our bodies need magnesium to function. It’s required to produce energy, metabolize glucose, regulate stress, fortify bone health, support sleep and digestive health, and more. If you’re curious about the many correlations between magnesium and better health outcomes, you might find this research helpful. 🔍

According to the NIH, the average woman between 19–51 years old should have up to 320 mg of magnesium a day, and pregnant adult women can have up to 360 mg daily. Ideally, a well-balanced diet (with lots of leafy greens, nuts, whole grains, and beans) would help meet our magnesium needs, though supplements can help bridge the gap.

What kinds of magnesium supplements are there?

First, there are many forms of magnesium out there with various nuances, so here are the most common ones:

  • Magnesium oxide (MO) is the most common form of magnesium supplements, but it’s not as bioavailable as other forms. Because of that, MO sometimes leads to diarrhea and other negative digestive issues. Similarly, magnesium gluconate, which has gluconic acid, can act as a laxative and get rid of constipation.
  • Magnesium citrate is more bioavailable than MO with fewer side effects, so it’s beneficial for health issues like high blood sugar, high blood pressure, and anxiety.
  • Magnesium glycinate is highly bioavailable, as you’ll see in many of the products listed below. It’s well-absorbed so there aren’t many negative side effects, and it’s particularly useful for reducing stress and supportive, restorative sleep.
  • Magnesium malate combines magnesium, with malic acid, a naturally occurring compound, and it’s gentle on stomachs.

You’ll want to find the right form of magnesium based on your needs, and as always, we recommend speaking with your doctor before starting any supplements especially if you have preexisting conditions or take other medications. There is such a thing as too much magnesium, and those side effects can include diarrhea, vomiting, mood problems, muscle weakness and spasms, and low blood sugar. 

Our criteria:

We’ve researched and personally tried the best brands in the wellness space and have found the following supplements to be the most reliable and generally tolerated of the bunch. The selections below include options in both capsule and powder formulas, and address various issues like insomnia, anxiety, and digestive health.

We update this list regularly with our emerging favorites that meet the following criteria:

  • HIGH QUALITY INGREDIENTS | The brands below all use high-quality magnesium; most use highly bioavailable forms of magnesium (or multiple forms) from natural sources. Formulas are vegetarian, vegan, non-GMO, and mostly sugar-free.
  • TRUSTED BRANDS | The seven brands below are highly reputable, leverage clinical research to inform their practices, and test formulas via third parties for efficacy and safety.
  • GI COMFORT | These supplements can help battle constipation, but all of the formulas below use forms of magnesium that are higher-absorbing and should not result in negative laxative effects like diarrhea.

1. Thorne

Best For | Powdered magnesium
Magnesium Content | 200 mg/serving
Ingredients | Magnesium bisglycinate, citric acid, monk fruit concentrate
Prices Starting At | $48 for 60 servings

Primarily interested in better sleep or relaxation? Thorne’s Magnesium Bisglycinate may be just what you need. This lightly sweetened powder combines magnesium with monk fruit concentrate for a gentle, well-absorbing formula; simply add in one scoop for every eight ounces of water. It’s NSF certified, tested for compliance, and gluten-, dairy-, and soy-free — and Thorne leverages clinical research for all its wellness supplements. The team offers a 60-day guarantee if you’re not satisfied, but we have a feeling you’ll rest better than ever before.

2. Seeking Health

Best For | Affordable capsules
Magnesium Content | 150 mg/capsule
Ingredients | Magnesium (di-magnesium malate and magnesium lysinate glycinate chelate), vegetarian capsule, l-leucine
Prices Starting At | $19.95 for 100 capsules; discounted subscriptions available (10%)

For whole body health and wellness, we love Seeking Health’s Optimal Magnesium. Each capsule combines two bioavailable forms of magnesium for better digestion, relaxation, energy production, and muscle function. And with 100 servings per bottle, you get a ton of bang for your buck — four bottles will last you an entire year! Safe for vegetarians, vegans, kids ages four and older, and even those pregnant and breastfeeding, Seeking Health’s magnesium supplements fit the bill for nearly everyone.

3. Moon Juice

Best For | Pleasant powders for sleep
Magnesium Content | 310 mg/serving
Ingredients | Magnesium chelate blend, l-theanine, citric acid, monk fruit extract
Prices Starting At | $42 for 30 servings

Moon Juice has long relied on plants, science, and ancient wisdom for its self-care supplements. Every product is 100 percent traceable, clinically proven to work, and third-party tested — and did we mention they’re all vegan, too? The Magnesi-Om is one of Moon Juice’s best sellers, thanks to its potency and efficacy; the formula contains three bioavailable forms of magnesium and l-theanine to support better sleep and regularity. Choose from either berry or blue lemon flavor and go for either the bottle (1 tsp needed per serving) or pre-packaged compostable sticks. It’s sure to be your new nighttime ritual for better rest and relaxation — check out the thousands of 5-star reviews to see for yourself.

4. Wooden Spoon Herbs

Best For | Gut health
Magnesium Content | 200 mg/serving
Ingredients | Magnesium citrate (from seawater), organic gum arabic, organic lemon powder, organic monk fruit extract, organic blue spirulina, organic stevia, citric acid
Prices Starting At | $26 for 30 servings; discounted subscriptions available (20%)

Wooden Spoon Herbs’s mission is to “make herbalism a fun and easy daily practice,” and their natural tinctures and blends help alleviate issues like stress and immunity. And this woman-owned business is seriously impressive: Products are USDA certified organic, non-GMO, vegan, gluten-free, and support environmental initiatives through 1% for the Planet. Their Magic Magnesium uses magnesium citrate derived from seawater to help promote digestion and reduce belly troubles. Gentle enough to take on an empty stomach, just one teaspoon in a glass of water is all you need — it’s the epitome of “a little goes a long way.”

5. Needed

Best For | Prenatal, pregnancy, and postpartum
Magnesium Content | 320 mg/stick
Ingredients | Magnesium citrate, magnesium gluconate, magnesium taurate, l-theanine, l-glycine, chamomile extract
Prices Starting At | $49.99 for 1-month supply; discounted subscriptions available (15%+)

Not all magnesium supplements are safe for expecting or postpartum parents. That’s why we recommend Needed’s Sleep and Relaxation Support instead. Formulated by experts and third-party tested, this pregnancy-safe supplement mixes three forms of magnesium, l-theanine, l-glycine, and chamomile for a calming tea-like formula. If you’re struggling to rest and reduce stress, this might be the nourishing support you need — with free US shipping and easy cancellations, it’s at least worth the try. After all, Needed was started by mothers, for mothers (and all parents).

6. Mary Ruth’s

Best For | Vegan magnesium gummies
Magnesium Content | 50 mg/gummy serving
Ingredients | Magnesium citrate, tapioca fiber, organic erythritol, agar, natural flavors, organic stevia, organic sunflower oil, citric acid
Prices Starting At | $29.95 for 60 servings (2 months); discounted subscriptions available (10%)

Children (ages 4+) and adults alike can up their daily dose of magnesium via Mary Ruth’s Magnesium Calm Gummies. These vegan, sugar-free, and non-GMO gummies contain 50 mg of magnesium citrate to promote better stress levels, digestion, and overall health. And since they’re sugar-free and flavored instead by agar and natural hibiscus, they’re perfect for kiddos, too. As a certified B Corp, every product here is safe, sustainably made (in a GMP facility!), and supports those in need. Get ready for the whole family to experience a little bit more calm — something we could all use nowadays.

7. wellmade

Best For | Affordable powder
Magnesium Content | 350 mg/1 tbsp serving
Ingredients | Magnesium carbonate, citric acid, raspberry powder, lemon juice powder, stevia extract
Prices Starting At | $12.99 for 45 servings

For those on a budget or those who prefer a powder over capsules, you’ll like wellmade’s Relaxation Magnesium supplement. This raspberry lemonade powder easily dissolves in eight ounces of water, and you only need 1 tbsp daily — so each serving is less than 30 cents apiece. Derived from magnesium carbonate (which is sometimes also used for heartburn relief and constipation), this magnesium powder provides more than 80 percent of your daily recommended value. As a certified B Corp product, it’s non-GMO, vegetarian, plastic-neutral certified, and supports Thrive Market’s CSR initiatives.