The 5 Best Magnesium Supplements in 2023

Updated December 21, 2023 at 5:00 a.m. PT

Written by

Caroline Igo

Our expert, award-winning staff selects the products we cover and rigorously researches and tests our best picks. If you buy through the links, we may receive a commission. Criticizes ethical statements

profile

Caroline Igo Supplier

Caroline Igo (he/she) is a wellness editor and holds Sleep Science Coach and Stress Management certifications from the Spencer Institute. She received her bachelor’s degree in creative writing from the University of Miami and continues to develop her craft in her spare time. Before joining CNET, Caroline wrote for former CNN anchor Daryn Kagan.
Expertise Sleep, mattress accessories, vitamins and supplements, nutrition and personal hygiene Credentials

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

CNET logo

Why you can trust CNET

Practical product reviewers

6,0007,0008,0009,00010,00011,00012,00013,00014,00015,000

square feet of laboratory space

$18 on Amazon

Natural supplements

The best magnesium supplement overall

Naturally produced magnesium citrate

details

$19 on Amazon

Nature's Bounty supplements

Best cheap magnesium supplement

Nature’s Bounty Magnesium

details

$12 on Amazon

NOW supplements

The best vegan magnesium supplement

Now Magnesium Caps

details

$30 on Amazon

Garden of Life powder

The best powdered magnesium supplement

Garden of Life Whole Food Magnesium

details

$18 on Amazon

Trace Minerals liquid magnesium

The best liquid magnesium supplement

Trace Minerals Liquid Magnesium

details

Magnesium has many positive benefits that are essential for a healthy lifestyle. As important as this supplement is, it’s estimated that around 75% of US adults don’t get the required amount of it each day – either through diet or otherwise. In addition to helping support muscle and nerve health and helping the body produce sustained energy, magnesium is said to even help fight insomnia. So here’s the key question: Are you getting enough magnesium on a daily basis?

It is always wise to consult a doctor before adding anything new to your daily diet, including everything magnesium additive in the Market. It’s fine if you eat food sources rich in magnesium, as too much magnesium in your diet is not a problem for the average adult. The same cannot be said about the use of supplements. Overloading your body with too much magnesium from supplements can cause unpleasant side effects such as stomach ache, 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 body processes, such as muscle movements and brain function. Research shows that magnesium can improve symptoms of depression, sleep, heart health and blood sugar levels.

There are many 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 magnesium bound to citric acid), and some forms are absorbed more easily by the body than others.

Magnesium can be found naturally in foods such as:

  • Seed
  • Nuts
  • Green
  • Soy milk
  • Beans
  • Whole grains

If your diet lacks many of these foods, you may need added magnesium. If you are already using a multivitamin containing magnesium, you do not need an additional supplement. Talk to your doctor before adding a magnesium supplement to your diet.

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

Show less

Dosage: 2 softgels daily with a meal
Form of magnesium: Magnesium Citrate

Nature Made is a trusted brand that is often on our list. Not only are its vitamins affordable, but Nature Made products are certified by the US Pharmacopoeia. Its magnesium supplements are also gluten-free and do not contain dyes, synthetic colors or flavors. Each serving of two softgels contains 250 milligrams of magnesium in the form of magnesium citrate, about 60% of the recommended daily value. In addition to magnesium, the soft gels contain medium-chain triglycerides, gelatin, rapeseed, glycerin, water and yellow beeswax.

Pluses

Disadvantages

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

Show expert opinion Show less

Show less

Dosage: 1 tablet daily with a meal
Form of magnesium: Magnesium oxide

Nature’s Bounty is another well-known and readily available brand. Sold at Target, Walmart, Walgreens and CVS, Nature’s Bounty has been making 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 supplements contain 500 mg of magnesium oxide, which is about 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.

Pluses

  • One bottle contains 200 tablets
  • Suitable for vegetarians

Disadvantages

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

Show expert opinion Show less

Show less

Dosage: 1 capsule, daily
Form of magnesium: Magnesium oxide, magnesium citrate, magnesium aspartate

Supplements by Now are intended for vegans and vegetarians. The capsules are GMO-free and do not contain wheat, gluten, soy, milk, egg, fish, shellfish, nuts and sesame. Now magnesium supplements contain 400 milligrams of magnesium mixture (magnesium oxide, magnesium citrate and magnesium aspartate), which is a total of 95% of the daily recommended value. Other ingredients are hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (plant source).

Pluses

  • Very few other ingredients
  • Three different types of magnesium to optimize absorption

Disadvantages

  • The magnesium mix doesn’t specify how much of each type you get
  • The pills are big

Show expert opinion Show less

Show less

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

Garden of Life offers a powdered magnesium supplement for those who don’t want to swallow pills. Just add 1 teaspoon to a cup of room temperature water, let it boil, stir well and drink. The powder contains a magnesium mixture of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein-magnesium chelate, organic raspberry flavoring, organic lemon flavoring and organic stevia extract (leaf). In addition, three probiotic strains have been added: Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus. The magnesium blend is 350 milligrams, which is 85% of the daily recommended value. There’s also 120 milligrams of sodium and the probiotic blend is 3.5 milligrams.

Pluses

  • Contains a probiotic mixture
  • Two flavors to choose from: raspberry lemon or orange

Disadvantages

  • Acidic, strong taste
  • Reviews indicate that the powder does not dissolve well

Show expert opinion Show less

Show less

Dosage: 4 milliliters (4 full drops; 0.8 tsp) daily with juice or food
Form of magnesium: Magnesium chloride

Liquid magnesium is also a great option for those who don’t like swallowing pills. Trace Minerals liquid magnesium comes with a measured dropper that makes it easy to know how much magnesium you’re getting. However, it is recommended that you do not take all 4 milliliters in one sitting. It is best to spread the portion size throughout the day. One daily dose of this liquid is 400 milligrams of magnesium chloride – 100% of the daily recommended value. In addition to magnesium, the bottle also contains potassium, sulfate and boron. All ingredients are natural, non-GMO and gluten-free and made without artificial flavors, sweeteners and known allergens.

Pluses

  • An alternative to swallowing pills
  • Certified vegan

Disadvantages

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

Show expert opinion Show less

Is it ok to take a magnesium supplement daily?

Yeah. The daily recommended dietary allowance for adults aged 19-30 is 400 milligrams for men and 310 milligrams for women. For adults over 30, men should take 420 milligrams and women 320 milligrams. However, you should not take a magnesium supplement daily if you already get the daily amount from your diet. Talk to your doctor before adding 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; 19- to 30-year-olds need 310 milligrams; and those ages 31 to 50 and older need 320 milligrams. Men and boys ages 14 to 18 need 410 milligrams; Between the ages of 19 and 30, they need 400 milligrams; and 31-50 and over require 420 milligrams.

What are the symptoms of low magnesium?

According to Health Direct, symptoms of low magnesium include:

  • Fatigue and weakness
  • Tremor
  • The feeling of needles and surfaces
  • Muscle spasms
  • Sleepiness
  • Abnormal heart rhythms
  • Loss of appetite
  • Nausea and vomiting


#Magnesium #Supplements
Image Source : www.cnet.com

Leave a Comment