5 Best Magnesium Supplements of 2023

Updated Dec. 21, 2023 5:00am PT

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Caroline Igo

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Caroline Igo Editor

Caroline Igo (she/her) is a wellness editor and holds Sleep Science Coach and Stress Management certifications from the Spencer Institute. He received a bachelor’s degree in creative writing from the University of Miami and continued to pursue his art in his free time. Before joining CNET, Caroline wrote for former CNN anchor Darin Kagan.
Specialization Sleep, Mattress Accessories, Vitamins & Supplements, Nutrition & Personal Care credit

  • Carl R. For Best Nonfiction Essay Greer/Andrew D. Hepburn Award (University of Miami, 2020)

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$18 on Amazon

Nature Made Supplements

Best Holistic Magnesium Supplement

Nature Made Magnesium Citrate

See details

$19 on Amazon

plenty of nature

Best Budget Magnesium Supplement

Nature’s Rich Magnesium

See details

$12 on Amazon

now supplement

Best Vegetarian Magnesium Supplement

Now Magnesium Caps

See details

$30 on Amazon

garden of life powder

Best Powder Magnesium Supplement

Garden of Life Whole Food Magnesium

See details

$18 on Amazon

Trace Minerals Liquid Magnesium

Best Liquid Magnesium Supplement

Trace Minerals Liquid Magnesium

See details

Magnesium packs a ton of positive benefits that are essential for a healthy lifestyle. As important as this supplement is, it is estimated that approximately 75% of American adults do not get the required amount of it on a daily basis – whether through diet or otherwise. In addition to supporting muscle and nerve health and helping the body generate sustained energy, magnesium is said to also help fight insomnia. So the key question here is: Are you getting enough daily magnesium?

It’s always smart to consult a medical professional before adding anything new to your daily dietary regimen, including any magnesium supplement on the market. That’s fine if you’re eating plenty of magnesium-rich food sources, as too much magnesium in your diet isn’t really a problem for the average adult. The same cannot be said about supplement use. Getting too much magnesium into your body from supplements can cause uncomfortable side effects like stomach pain, nausea, and diarrhea. And you don’t want that.

Here’s what you need to know about finding the best magnesium supplement.

What is Magnesium?

Magnesium is one of the most abundant minerals in the human body – it plays an important role in various physiological processes such as muscle movements and brain function. Studies have shown that magnesium can improve depression symptoms, sleep, heart health, and blood sugar levels.

There are several types of magnesium, including magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide, and magnesium phosphate. The form of magnesium is determined by what it is bound to (for example, magnesium citrate is bound to magnesium citric acid), and some forms are more easily absorbed by the body than others.

Magnesium is found naturally in foods such as:

  • Seed
  • crazy
  • greens
  • soy milk
  • beans
  • Whole grains

If your diet lacks many of these foods, you may need additional magnesium. If you already take a multivitamin with magnesium, you don’t need an additional supplement. Consult your doctor before adding magnesium supplements to your diet.

We reviewed several magnesium supplements with their prices, brands, ingredients, and consumer reviews. Here are our picks for the best magnesium supplements.

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diet: 2 softgels daily with food
Form of Magnesium: magnesium citrate

Nature Made is a trusted brand that frequently appears on our lists. Not only are its vitamins affordable, but Nature Made products are United States Pharmacopeia Verified. Its magnesium supplements are also gluten-free and contain no dyes, synthetic colors or flavors. Each dose of two softgels contains 250 mg of magnesium as magnesium citrate, which is approximately 60% of the recommended daily value. In addition to magnesium, the softgels also contain medium chain triglycerides, gelatin, rapeseed, glycerin, water, and yellow wax.

Pros

Shortcoming

  • Only a 60-day supply in one bottle, which is less than other brands on this list
  • Larger tablets may be difficult to swallow

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diet: 1 tablet, daily with food
Form of Magnesium: magnesium oxide

Nature’s Bounty is another well-known and accessible brand. Nature’s Bounty, sold at Target, Walmart, Walgreens and CVS, has been producing quality vitamins for over 50 years. Its products, including its magnesium supplement, contain no artificial colors, flavors, sweeteners, sugar, starch, soy, gluten, wheat, yeast, or fish. The supplement contains 500 mg of magnesium oxide, which is approximately 119% of the daily recommended value. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose, and vegetable magnesium stearate.

Pros

  • One bottle contains 200 tablets
  • Suitable for vegetarians

Shortcoming

  • Magnesium oxide is difficult for the body to absorb
  • Dosage is slightly higher than the recommended daily value

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diet: 1 capsule, daily
Form of Magnesium: Magnesium Oxide, Magnesium Citrate, Magnesium Aspartate

Supplements by NOW are for vegetarians and vegans. The capsules are non-GMO and free of wheat, gluten, soy, milk, egg, fish, shellfish, tree nuts, and sesame. NOW’s magnesium supplement contains 400 mg of magnesium blend (magnesium oxide, magnesium citrate and magnesium aspartate), which is 95% of the daily recommended value. Other ingredients include hypromellose (cellulose capsule), rice flour, silicon dioxide, and stearic acid (vegetable source).

Pros

  • very little other content
  • Three types of magnesium to optimize absorption

Shortcoming

  • The magnesium blend doesn’t specify how much of each type you’re getting.
  • the pills are big

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diet: 1 teaspoon in 8 ounces of water daily
Form of Magnesium: magnesium carbonate

Garden of Life offers powdered magnesium supplements for those who don’t want to swallow pills. Simply add 1 teaspoon to a cup of room temperature water, let it steep, stir well and drink. The powder contains a magnesium blend of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein magnesium chelate, organic raspberry flavor, organic lemon flavor, and organic stevia extract (leaf). It also adds three probiotic strains: Lactobacillus plantarum, Lactobacillus bulgaricus, and Lactobacillus acidophilus. The magnesium blend contains 350 mg, which is 85% of the daily recommended value. It also has 120 mg of sodium, and the probiotic blend is 3.5 mg.

Pros

  • Contains a probiotic blend
  • Choice of two flavors: Raspberry Lemon or Orange

Shortcoming

  • pungent, pungent taste
  • Reviews say the powder doesn’t dissolve well

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diet: 4 ml (4 full droppers; 0.8 teaspoon), daily with juice or food
Form of Magnesium: magnesium chloride

Liquid magnesium is also a great option for people who dislike swallowing pills. Trace Minerals’ liquid magnesium comes with a measured dropper, making it easy to know how much magnesium you’re getting. However, it is recommended that you do not take all 4 ml at once. It’s best to distribute serving sizes throughout the day. A daily dose of this liquid is 400 mg magnesium chloride – 100% of the daily recommended value. In addition to magnesium, the bottle also contains potassium, sulphate and boron. All ingredients are natural, non-GMO and gluten-free and made without artificial flavors, sweeteners and any known allergens.

Pros

  • option to swallow pills
  • Certified Vegetarian

Shortcoming

  • It is recommended to divide the dosage throughout the day
  • Bad taste, must be mixed with juice or food

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Is it OK to take magnesium supplements daily?

Yes. The daily recommended dietary allowance of magnesium for adults between 19 and 30 years of age is 400 mg for men and 310 mg for women. For adults over the age of 30, men should take 420 mg and women should take 320 mg. However, you should not take a daily magnesium supplement if you are already getting the recommended daily amount of magnesium in your diet. Talk to your doctor before adding any supplements to your diet.

How much magnesium should you take?

According to the National Institutes of Health, the recommended intake of magnesium depends on age and gender. Women and girls ages 14 to 18 need 360 milligrams; From 19 to 30 years of age they need 310 mg; And from 31 to 50 years and above they need 320 mg. Men and boys ages 14 to 18 need 410 milligrams; At ages 19 to 30 they need 400 mg; And from 31 to 50 and above they need 420 mg.

What are the symptoms of low magnesium?

According to Health Direct, symptoms of low magnesium include:

  • fatigue and weakness
  • vibration
  • feeling of pins and needles
  • Muscle spasms
  • drowsiness
  • abnormal heart rhythm
  • loss of appetite
  • nausea and vomiting


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