Magnesium is an essential mineral that your body cannot make. The body needs it to ensure optimal performance of the basic functions. Because we can’t produce it, we obtain it from our diet.
Men and women should be intaking 400-420 mg and 320-360 mg per day of this vital nutrient respectively[1]. All these products are 100% vegan and vegetarian, as well as gluten-free.
Our Top 12 Picks for Best Magnesium Supplements
1. Transparent Labs Raw Series Magnesium Bisglycinate
Summary
- It is an amazingly effective magnesium supplement for anxiety.
- Magnesium bisglycinate is the best quality of magnesium for your body. It’s way better than magnesium oxide. Also better than magnesium glycinate.
- It’s good for anxiety and muscle-related problems like leg cramps. Instant relief is common in many cases.
In compatibility tests, this is the best product for your magnesium supplementation. Compatible with a wide range of age groups, the Transparent Labs magnesium supplement is simply the best across the board.
With this supplement, you can be sure that your requirements are met and that you receive all the benefits of this vital nutrient. As no artificial sweeteners are added, the taste isn’t perfectly ideal.
The chemical purity is, however, maintained thoroughly and they don’t even add artificial coloring, so the product is perfectly pure.
Key highlights
A highly reliable and trusted magnesium supplement, the form in which Transparent Labs formulates this chemical takes care of all your bodily magnesium needs if you maintain proper dosage. Maybe not the very best magnesium supplement for sleep, it’s surely one of the best supplements out there.
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Ingredients
Besides magnesium as Magnesium Bisglycinate chelate, there are a few additional ingredients in this supplement. Vegetable cellulose capsule, rice flour, magnesium stearate, and silicon dioxide make up the rest of the chemical composition.
Now, a lot of people have rightful health concerns regarding silicon dioxide or silica. It’s silicon, after all, and sounds pretty risky. Well, not only do we commonly consume many plants in which SiO2 exists but it’s also been approved by the FDA as a supplement safe to consume[2].
Brand
TransparentLabs is one of the biggest makers of dietary supplements. Their branding is trusted and they sort of having a seal of approval when it comes to buyers who know their supplements and where to get them from.
Effectiveness
Overall, I’d say that the Transparent Labs Magnesium supplement that we’re talking about here is pretty effective in dealing with lighter problems such as improving the mood (by reducing stress and symptoms of depression).
However, solving bigger problems takes time. For example, a complete diet improvement or the total prevention of genetic toxicity is a months-long affair. If you need something before leg day, it’s probably Transparent Labs’ magnesium supplement.
It’s not magnesium oxide, which is actually used in many laxative supplements. The magnesium bisglycinate might be more sophisticated and costlier but is completely non-laxative and becomes available to the body pretty quickly.
Sundown Magnesium
Sundown Magnesium
Transparent Labs' Rawseries Magnesium is an amazingly effective magnesium supplement for anxiety. It’s way better than magnesium oxide. Prevent Genotoxicity and Prevent Stress Induced Thyroid Disease.
2. Doctor’s Best High Absorption Magnesium
Summary
These are also magnesium glycinate tablets. Not buffered, organic, and highly bioavailable — these tablets are truly a solid form of magnesium intake.
The chemical composition also helps increase magnesium retention in the body. If you’re looking for something that provides energy without any laxative effects or stomach upsetting then this is what you should go for.
Key highlights
One of the more reliable and trusted names in magnesium supplementation, Doctor’s Best magnesium tablets are high absorption because they’re chelated. Chelation is a concept in chemistry where an atom is surrounded by other atoms.
In this case, each magnesium atom is surrounded by other chemicals that help your body process and absorb the magnesium faster and more effectively.
Ingredients
The main ingredient is magnesium lysinate glycinate chelate — each tablet has 25% of your daily quota of magnesium.
After that, the tablets include microcrystalline cellulose, croscarmellose sodium, hypromellose, and hydroxy-propyl cellulose, magnesium stearate, and stearic acid.
Brand
Doctor’s Best is a brand not particularly popular for magnesium supplements. They are known for supplements in general, and mostly vitamin ones. The quality is really good and they have a huge consumer base throughout the major countries in the world, not just the US. Their current portfolio claims to have more than 200 products.
Effectiveness
These tablets have been pretty effective in curing leg cramps, headaches, as well as poor sleep cycles. Another aspect where Doctor’s Best High Absorption Magnesium works wonders is providing your body with ample energy to carry out its daily tasks.
Doctor’s Best High Absorption Magnesium
Doctor’s Best High Absorption Magnesium
Doctor's Best High Absorption Magnesium help supports heart, bone, nerve and muscle health. Free of gluten, soy and Non-GMO.
3. Now Magnesium Citrate
Summary
This is magnesium in pure powder form. The magnesium citrate must be mixed with cold water and then consumed. It improves a lot of muscle-related problems. It also has positive effects on your body’s metabolism.
The taste is not particularly likable, although it does have a distinct citric touch to it, even with all the bitterness. There won’t be any fizz. Mix and drink up as quickly as possible. Nothing else is mixed with magnesium, so it’s free of soy, corn, nuts, gluten, dairy, egg, etc.
Key highlights
As it’s in powder form, it’s easier for many to intake. A little bit of powder mixed in water, once a day with your meal. Such a simple deal.
My main gripe with this product is that you only need to take a teaspoon full of this powder and you intake the amount of magnesium that’s more than what you require in a day. Magnesium absorption works differently and it’s better to pace out little magnesium intakes throughout your day to hit the daily requirement rather than taking it all in one go.
Powder products come with their own set of problems. For example, you can’t breathe this stuff in and should also keep it away from direct skin contact. Also, without properly mixing the powder with about 8 oz. of cold water, you can’t consume it.
Ingredients
There’s nothing else in the powder besides magnesium citrate. If you try to make this powder into a tablet for ingestion, you might face stomach ulceration because of the exothermic nature of the magnesium citrate.
Brand
Now Foods or Now Supplements is a trusted brand that sells a number of supplements, all packed in orange for some reason. But well, the packaging is not my thing. So what’s happening here is you’re shelling a little bit more than usual for your magnesium supplementation need, but you’re getting it in powdered form. Fewer hassles and quick effectiveness. This is something that the brand has been selling for many years now and it’s proven to be quite a successful supplement for them.
Effectiveness
The effectiveness is quick with the metabolism improvement but rising your energy levels and clearing tension in your muscles is a task that will take time. In general, the formula is risk-free and pretty effective in gearing your body towards building up more energy as well as helping your enzymes function smoothly — the ones that use magnesium. It’s also the best magnesium supplement for sleep in many cases.
Now Magnesium Citrate Pure Powder
Now Magnesium Citrate Pure Powder
Now Magnesium Citrate Pure Powder supports the nervous system, energy production, critical for enzyme function. Free of artificial colors and flavors.
4. Metagenics Mag Glycinate
Summary
This product is also a bisglycinate form of magnesium. This magnesium amino acid chelate is highly bioavailable as well as non-laxative in nature. The main focus of Mag Glycinate from Metagenics is improving intestinal tolerance.
Key highlights
Typically, magnesium supplements are taken as ionic salts. This is different. This is an amino acid form. The body digests amino acids (which are essentially proteins) right from the point when you start chewing and it happens through the various body parts, especially the stomach[3]. With Mag Glycinate, you’re not dependent on your stomach’s hydrochloric acid. These tablets also improve your bowel tolerance to the nutrient.
Ingredients
Magnesium is present as magnesium bisglycinate. Other ingredients include microcrystalline cellulose, stearic acid, croscarmellose sodium, and silicon dioxide.
Brand
Metagenics is a trusted brand that people love for a large variety of products. They receive mostly positive reviews and their support is really good in the US.
Effectiveness
These tablets aren’t instantly effective. The improvement in your metabolism will start reflecting by the third or fourth day. It won’t be significant at first. However, a few weeks of constant consumption and you can be sure to feel a boost.
Metagenics – Mag Glycinate
Metagenics – Mag Glycinate
Mag Glycinate is highly absorbable magnesium, supports muscle relaxation and nervous system. It's gluten-free, non-GMO and vegan.
5. Life Extension Neuro-Mag
Summary
These capsules are made up of four different kinds of magnesium.
Key highlights
A single capsule will meet and exceed your daily magnesium requirement. The main focus of these magnesium “caps” from Life Extension is fighting magnesium deficiency.
Ingredients
Magnesium is present as magnesium oxide, citrate, succinate, and as lysyl glycinate chelate. Other ingredients are vegetable cellulose, microcrystalline cellulose, stearic acid, silicon dioxide, and citric acid.
Brand
Life Extension products are not wildly popular but really trusted among the people who use them. Fewer but better ratings. It’s a good sign in this field.
Effectiveness: These tablets greatly improve your metabolic processes. You’ll also start seeing improvements in your muscle relaxation and the cardiovascular system. These effects are more passive and might take time to be visible.
Life Extension Neuro-Mag Magnesium
Life Extension Neuro-Mag Magnesium
Neuro-Mag Magnesium enhances cognitive and memory function. It's highly absorbable magnesium.
6. Viva Naturals Magnesium
Summary
The magnesium supplement from Viva Naturals is a bisglycinate chelate.
Key highlights
The chemical formula for magnesium chelation in this product ensures that there are no laxative effects as long as you maintain a proper dosage. One of the best ways to balance magnesium in your body is intaking chelated supplements and the Viva Labs magnesium tablets are a perfect chelate supplement.
Ingredients
Magnesium bisglycinate chelate is present along with modified cellulose, vegetable stearate, silicon dioxide, and glycerine.
Brand
Viva Naturals products are widely trusted for their high-quality benchmarks. The best part about the brand is that they offer 90-back money-back guarantee in case you’re not satisfied with the results.
Effectiveness
These capsules are really wondrous for leg cramps, muscle pain, and over the long term, uplifting your mood and decreasing your anxiety levels. They cause no stomach problems at all even over extended periods of time.
Viva Naturals Magnesium Bisglycinate
Viva Naturals Magnesium Bisglycinate
Viva Magnesium Bisglycinate support heart health promotes proper muscle function and enhanced chelated magnesium.
7. Natural Vitality Calm Magnesium
Summary
The Natural Calm magnesium supplement is perhaps one of the best anti-stress magnesium supplement products out there on the market right now.
Key highlights
Mainly marketed as an anti-stress and anti-anxiety magnesium supplement, the product is quite right on the promises the brand makes. It’s geared towards managing stress levels but also helps your muscles relax and keep the blood flowing freely.
Ingredients
Magnesium glycinate, vitamin B6, lemon balm extract, and English lavender essential oil make up these capsules.
Brand
Natural Vitality have quite the fame when it comes to making products that are safe, risk-free, and reliable over a long period of time. With their entire Natural Calm series, they have done a great job of satisfying customers.
Effectiveness
Although I must say that the magnesium supplement from Natural Vitality is not quick when it comes to showing effectiveness.
It takes a while to see the effects on metabolism and muscle flexibility, for example. But it works like magic when it comes to managing your stress.
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Natural Vitality Calm Magnesium
Natural Vitality Calm Magnesium
Natural Vitality Calm Magnesium is anti-stress drink, restore healthy magnesium levels, is vegan, gluten-free and non-GMO. Easy to digest.
8. Jigsaw Health MagSRT Magnesium
Summary
The MagSRT from Jigsaw Health is a great way to increase the magnesium in your body and improve your blood flow as well as cure other magnesium deficiency problems. The “SRT” tech actually helps the magnesium to be released over a long period of time.
This is the ideal way to intake magnesium, as compared to a complete magnesium release in a short period of time.
Key highlights
The SRT stands for the proprietary “Sustained Release Technology” that enables the tablets to be more effective. These tablets use dimagnesium malate from Albion Labs as their core ingredient. This is an organic and highly bioavailable form of magnesium.
Ingredients
Magnesium is present as dimagnesium malate. Besides that, each tablet is clinically proven by a third party to include: vitamin B6, folate, vitamin B12, malic acid, microcrystalline cellulose, hydroxypropyl cellulose, croscarmellose sodium, and hydroxypropyl methylcellulose, L-Leucine, silicon dioxide, a coating made from cellulose and sunflower oil, and micro wax to help in swallowing.
Brand
Jigsaw Health guys are professionals. Customers love how they have data and tests to prove that their claims are 100% true and effective. Their products are loved all over the world.
Effectiveness
In general, the MagSRT tablets are really, really good for leg cramps and other muscle problems that affect the leg. All in all, it also helps improve the mood and the body’s blood flow.
Jigsaw Health MagSRT Magnesium
Jigsaw Health MagSRT Magnesium
Jigsaw Health MagSRT Magnesium is non-GMO, soy, gluten, dairy, nuts and egg-free. It's a vegan product.
9. Solgar Magnesium Citrate
Summary
Powerful and reliably effective: that’s Solgar magnesium citrate supplement in two words.
Key highlights
The citrate form of magnesium allows it to become readily bioavailable as well as more effective in supporting nervous system functions and improving muscle relaxation.
Ingredients
The tablets include magnesium citrate; microcrystalline, hydroxypropyl, and dicalcium cellulose, silicon dioxide, magnesium stearate; vegetable glycerin, hydroxypropyl methylcellulose; cellulose gum; and titanium dioxide for color.
Brand
Solgar is known as a brand that focuses on natural extracts and unique combinations when it comes to formulating their supplements. This makes them an amazing health companion.
Effectiveness: Well, if you’re feeling constantly tired, there’s nothing better than popping a tablet from this box! The Solgar magnesium citrate tablets are really effective in energizing you.
Solgar – Magnesium Citrate
Solgar – Magnesium Citrate
Solgar Magnesium Citrate is highly absorbable, is free of gluten, dairy and non-GMO. It's vegan. Supports nerve & muscle function. Promotes healthy bones.
10. KAL Magnesium Glycinate 400
Summary
These tablets are made by reacting magnesium with free-form acidic glycine in the labs of KAL. It’s a high-quality magnesium supplement that’s chelated for better absorption.
Key highlights
These tablets provide ample nutrition and support to muscles. Very less additional components are incorporated to make these capsules. Another key highlight is that these are actually very low in calories, so it’s a win-win.
Ingredients
Besides magnesium glycinate, we have cellulose, stearic acid, silicon dioxide, and magnesium stearate in each tablet.
Brand
A lot of doctors recommend KAL magnesium glycinate simply because the brand has proven to be very reliable over time. Very few complaints, if any.
Effectiveness
These tablets are very good at relieving cramping and body pain in general. Though you might not see results in a few days.
KAL Magnesium Glycinate 400
KAL Magnesium Glycinate 400
KAL Magnesium Glycinate 400 is free of soy, gluten, and dairy. It's non-GMO and vegan. Provides support for natural calmness & healthy muscle function
11. Sundown Naturals Magnesium
Summary
No preservatives, natural colors, gluten-free certification, and no dairy, artificial flavoring, GMO — this is a pure magnesium supplement that’s better than magnesium oxide ones and pretty reliable for leg cramps and other kinds of body pain.
Key highlights
Bone hardness, muscle strength, taking care of pain, nerve health, and so on — the Sundown magnesium supplement is among the best supplements out there when it comes to products providing long term effects.
Ingredients
Besides magnesium, the tablets contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium-chain triglycerides, polydextrose, and magnesium stearate.
Brand
Reliable, trusted, and effective: that’s the image of the Sundown supplements. With them, you can never go wrong. They also have a great support team.
Effectiveness
The Sundown Naturals Magnesium is very effective in improving your bone and muscle health. Not only does it help with cramps and pain, but it also helps out by improving muscle relaxation and blood flow.
Sundown Magnesium
Sundown Magnesium
Sundown Naturals Magnesium supports bone and muscle health. It's free of gluten, dairy, lactose, artificial flavors and non-GMO.
12. EvoSport Zinc & Magnesium ZMA
Summary
A tad bit cheaper than your typical magnesium supplement, but EvoSport’s Zinc and Magnesium supplement is still used very commonly by athletes and health-conscious people. This is both, zinc as well as magnesium in a single tablet.
Make sure you maintain the 2 tablets per day before sleeping dosage. Also, don’t pair the tablets with milk or other high-calcium foods and beverages. In terms of chemical purity, zinc and magnesium are both in their purest forms to equip you with the energy that you need.
EvoSport claims to be perfectly compatible with men and women of all ages. The taste is simply what you would expect from any other zinc and magnesium tablet. So, no surprises there.
Key highlights
Do you experience regular fatigue? Do you need to improve your electrolyte balance? Can your immune system use a solid boost? Well, drink lots of water … and take the EvoSport ZMA tablets. These are particularly effective in keeping you active.
However, there are many problems that happen due to a deficiency in magnesium or zinc. Those problems aren’t quite kept in check with these tablets. If you have serious problems regarding any deficiency of zinc and magnesium, then this is not a product for you.
Ingredients
Along with magnesium, zinc gluconate, and vitamin B6, you also have microcrystalline cellulose, silicon dioxide, and magnesium stearate in the EvoSport Zinc & Magnesium ZMA.
Brand
EvoSport Zinc & Magnesium ZMA comes from the house of Evolution Slimming, a brand committed to bringing you cutting-edge weight loss supplements.
A large portion of their trust, however, comes from weight loss tablets and not other kinds of supplements. So, take it with a grain of salt when you buy into their promises to make you active and fit with their ZMA tablets.
Effectiveness
The EvoSport Zinc & Magnesium ZMA tablets are each having 138mg of magnesium, 18mg of zinc Glutonate, and 2mg vitamin B6. Double that if you’re taking two tablets each time and it’s a pretty solid dosage for effective high strength, improvement in your immune system, as well as in macronutrient metabolism.
These ZMA tablets work so well that it’s easy to call them one of the best magnesium supplements for anxiety to EvoSport.
How was the ranking done
Overall effectiveness:
The first thing that concerned me was the overall effectiveness. Not all tablets are equally effective, you see. Some have collected more positive reviews over time while others have simply failed to stay up to the mark. Therefore, I took all aspects into consideration about what goes into building a positive repertoire.
Only very functional products get an almost perfectly positive score. So, the products that are really great at providing the effects that people are looking for out of them are ranked higher than those which fail.
Considerations people make:
The thing I learned was that not only does budget come out to be a huge swaying factor for most of the buyers, the taste is also equally important. The taste might be something that you’d call insignificant because you’re taking a vital supplement that your body needs, but it’s still a big swaying factor. So, I kept close to what makes a magnesium supplement product so lovable and usable for the people.
The kind of magnesium:
Different kinds of tablets use different kinds of magnesium. Some are more effective than others simply because it’s easier for the body to absorb them. For example, magnesium oxide is perhaps the slowest way to meet your body’s daily magnesium requirement.
Those tablets don’t even rank on my list because it takes a long time for the body to absorb them. At the same time, they also have laxative properties.
Then, there are chemicals like magnesium glycinate, which is a better form for the body to digest. The best product that I chose was from TransparentLabs. And this one, in particular, uses magnesium bisglycinate, which has non-laxative properties.
And everything else:
- Does the product use safe, risk-free ingredients only?
- Are people sure they don’t face any side-effects?
- Is the dosage physician-approved?
- Is everything backed by plenty of research?
- Is the product completely void of false claims and tall promises?
- And so on.
These questions were also important while reviewing the products.
Who should buy magnesium supplements?
- If you do a lot of exercising or physical work: Magnesium supplements are necessary for any active male or female simply because the body cannot produce this vital nutrient and has to rely on the diet to fight any deficiency. Still, more active people who do a lot of physical work are more ideal candidates for magnesium supplements.
- If you struggle with depression-like symptoms or high-stress levels: Magnesium can help uplift your mood. It’s a good thing to have a balanced dosage of magnesium but the plan will backfire on you if you overdose. So, make sure you stick to the plan and keep your dosage in check. It might take time but it will surely work.
- Lastly, people looking to have more energy throughout their day in general: If you’re a person facing issues related to lack of energy throughout your day then magnesium supplements might make a huge difference in your day. But I’ll say it again — it might take time but it will work. Don’t try to increase your dosage by yourself.
How Do I Pick a Good Magnesium Supplement?
Ingredients
The ingredients are the first thing you should have a look at. Some kinds of magnesium are not good for your body. It’s very important to make sure you only get the best quality and form of magnesium so that your body can maintain its balance in the least amount of dosage.
All the items I’ve listed in this piece are safe, risk-free and high-quality magnesium sources. So, if you stick to my words, you will have a smooth journey ahead.
Brand reputation
Some brands go through a lot and really perfect their game before they gather the kind of popularity that you usually see with a bestseller. If they’re there, then there’s a reason behind it for sure. My job was to fact-check whether that reputation was still relevant today.
In other words, are they simply banking on their previous fame? There were a few names that used to be amazing suppliers of supplements of all kinds but somehow their quality depreciated over time. Those haven’t been considered in my review.
You need to pay attention to how much reputation a brand has. You can look at their website, check the testimonials, and check out the reviews on online portals. You’ll get a good idea this way.
Value for money
One of the most important things when it comes to buying a magnesium supplement is the value for money — what does your budget allow for? Can a product provide you value for your money? See how many tablets you’re getting and what’s the recommended dosage.
Calculate the number of days you’ll be able to use it. Now, divide the cost by that number: that’s how much you’re spending each day.
FAQ
Do I need magnesium supplements?
There are many signs that your body is low on magnesium. Surely, the ideal situation would be to get a checkup done to know whether you have hypomagnesemia or not, but here are a few other things that might be symptoms of low magnesium:
- Cramps, muscle weakness, and muscle twitching
- Fatigue
- Arrhythmia (also known as irregular heartbeats)
- Mild or severe asthma (could be a result of another underlying condition; a thorough checkup recommended)
- Bone fractures and weak bones (grouped together as osteoporosis)
- High blood pressures
- A number of mental disorders like:
- Anxiety is considered to be a top symptom, but there’s no direct evidence so far.
- Lack of emotions has a strong link with lack of magnesium.
- Apathy, delirium, and coma are quite common.
- Depression is also a huge risk with low magnesium.
How safe are magnesium supplements?
Magnesium supplements are fairly safe. Try to avoid those that use magnesium oxide to provide the bulk of the nutrient. Anything else, as long as you maintain the proper dosage, is pretty safe and risk-free.
How much magnesium to take?
It’s a good idea to keep your daily dosage below 350mg. Though there’s a different recommended dosage based on which age group and sex you belong to [4].
Also, make sure that if a tablet promises 25% of your daily magnesium value, it’s a very bad idea to take 4 tablets in one go. Magnesium absorption is extremely poor when you intake the entire daily requirement in one go.
In other words, if you take 400mg magnesium at once, your body might only absorb 200-300mg or even less. It’s best to take 25% of your daily requirement only, four times a day.
Recap
So, what did we learn?
There are many types of magnesium supplements out there on the market. Some costs lower while others cost higher. Your focus should be on the fact that different supplements try to solve different problems or the same problems in different ways. And that’s where you’ll find your own comfort zone.
References
- National Institutes of Health. Office of Dietary Supplements. “Fact sheet on magnesium for health professionals.” Retrieved September 4, 2019.
- U.S. Food & Drug Administration. Department of Health and Human Services. CFR – Code of Federal Regulations Title 21, Volume 3. Subchapter B — Food for Human Consumption. Part 172 – Food Additives Permitted for Direct Addition to Food for Human Consumption. Subpart E — Anticaking Agents, Sec. 172.480 Silicon Dioxide.
- D.B.A. Silk, G.K. Grimble, and R.G. Rees. Cambridge University Press. Proceedings of the Nutrition Society. Volume 44 Issue 1: Protein digestion and amino acid and peptide absorption.
- WebMD. Magnesium: Uses, Side Effects, Interactions, Dosage, and Warning. Magnesium dosing.
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