Best Magnesium Supplements | According to Registered Dieticians

Magnesium is essential for your overall health. It is crucial in energy production, muscle function, and mood regulation.

Unfortunately, many people don’t get enough magnesium through their diet alone, leading to fatigue, cramps, or even more serious issues.

That’s where magnesium supplements come in. They’re an easy way to boost your magnesium levels and help you feel your best.

Whether you’re seeking better sleep or muscle recovery, the right magnesium supplement can make all the difference.

What Is Magnesium?

Magnesium is a mineral that supports over 300 biochemical processes in your body. It’s vital for muscle movement, nerve function, and maintaining a steady heartbeat.

Magnesium also helps convert food into energy and supports bone health. Since your body can’t produce it independently, you need to get magnesium from your diet or supplements.

Why Magnesium Important?

Magnesium is an essential mineral in maintaining your overall health and well-being. It helps regulate blood sugar levels and aids in stress management.

A magnesium deficiency can lead to fatigue, muscle cramps, and even more severe conditions such as irregular heart rhythms.

Different Types of Magnesium Supplements

There are several types of magnesium supplements, and each serves a specific purpose:

• Magnesium citrate: Ideal for improving digestion.
• Magnesium glycinate: Known for aiding sleep and relaxation. Glycinate is also crucial in promoting bone health.
• Magnesium oxide: Commonly used to relieve constipation.
• Magnesium malate: The supplement mainly supports energy production.

The Best Magnesium Supplements of 2025

WOWMD Magnesium Glycinate – Overall Best

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*All the prices listed here are as they appear on their websites and are subject to change.

Our Rating

• Comfort 5/5
• Effectiveness 4.9/5
• Convenience 5/5
• Value 5/5

WOWMD Magnesium Glycinate is a high-efficiency absorption magnesium supplement designed to support muscle relaxation, stress reduction, heart health, and energy production, while being gentle on the stomach.

It helps to alleviate magnesium deficiency symptoms such as cramps, fatigue, and poor sleep. It is backed by third-party testing and manufactured in a GMP-certified facility to ensure purity and potency.

Key Specs

• Form: Capsules
• Type: Dietary Supplement
• Brand: WOWMD
• Benefit: Muscle Relaxation, Stress Reduction, Heart & Bone Health, Energy Boost
• Active Ingredients: Magnesium Glycinate (275 mg per serving)
• Dosage: 3 capsules daily with food
• Price: $43.20*

WOWMD Magnesium Glycinate Pros & Cons

Pros

• Chelated for superior absorption
• Gentle on the stomach, less likely to cause digestive discomfort
• Supports relaxation, better sleep, and stress management
• Promotes bone and heart health
• Non-GMO, gluten-free, and vegetarian formula
• Manufactured in a GMP- and FDA-compliant facility
• 60-day money-back guarantee

Cons

• Requires daily use for noticeable benefits
• Results may vary among individuals

WOWMD Magnesium Glycinate Customer Reviews

Good quality
These magnesium glycinate capsules are easy to swallow and support bone, heart, and cardiovascular health. – Charlie H.

Fast Results
Within just two weeks, my sleep improved, and I’ve felt more energized during the day. – Megan

Performance Lab Magnesium: Advanced Magnesium Supplement – Overall Best

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*All the prices listed here are as they appear on their websites and are subject to change.

Our Rating

• Comfort 5/5
• Effectiveness 4.8/5
• Convenience 4.9/5
• Value 5/5

Performance Lab Magnesium is an innovative dietary supplement formulated to support energy, vitality, and cognitive function. It promotes brain power, bone strength, muscle function, and overall health.

It is ideal for those looking to enhance their daily nutrition with clean, sustainable ingredients and a research-backed approach.

Key Specs

• Form: Capsules
• Type: Dietary Supplement
• Brand: Performance Lab
• Benefit: Boost cognitive function, support energy levels, promote bone and muscle health
• Active Ingredients: Magnesium L-Threonate, NutriGenesis® Magnesium
• Dosage: 3 capsules daily with food
• Price: $52.00*

Performance Lab Magnesium Pros & Cons

Pros

• Enhances brain power and cognitive function.
• Supports energy, mood, and overall vitality.
• Promotes bone and muscle health.
• Made with plant-based, clean-label NutriCaps.
• Free from GMOs, allergens, and synthetic additives.

Cons

• May not provide instant results; benefits take time.
• Premium pricing compared to other magnesium supplements.

Performance Lab Magnesium Customer Reviews

Sleep
Frankly, I have not seen any improvement for my sleep pattern. I still wake up once or twice at night. I like that it has magnesium and natural melatonin. It is a great complement to the multivitamin. For that reason only and not for sleep, I keep taking it. – Marie P

I really like this!
I’m using Performance Lab because it’s vegan-friendly and they use delivery technology that really improved the bioavailability. – Chloe Deutscher

NatureBell Magnesium Glycinate – Overall Best

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*All the prices listed here are as they appear on their websites and are subject to change.

Our Rating

• Comfort 4/5
• Effectiveness 3.9/5
• Convenience 3.9/5
• Value 4/5

NatureBell Magnesium Glycinate offers a premium solution for replenishing magnesium levels, supporting overall health.

These capsules feature a gentle, highly bioavailable formula designed to promote energy, muscle relaxation, and heart health.

Key Specs

• Form: Capsules
• Type: Dietary Supplement
• Brand: NatureBell
• Benefit: Supports energy, muscle relaxation, heart health
• Active Ingredients: Magnesium Glycinate
• Dosage: One capsule per day
• Price: $19.95*

NatureBell Magnesium Glycinate Pros & Cons

Pros

• Gentle on the stomach
• Supports muscle relaxation and sleep
• Non-GMO and gluten-free

Cons

• Non-returnable due to food safety policies
• Limited international shipping availability
• Requires consistent use for noticeable results

New Chapter Magnesium + Ashwagandha – Overall Best

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*All the prices listed here are as they appear on their websites and are subject to change.

Our Rating

• Comfort 3.9/5
• Effectiveness 3.8/5
• Convenience 4/5
• Value 4/5

New Chapter Magnesium + Ashwagandha is a premium magnesium supplement that supports muscle recovery, bone and cardiovascular health, and promotes relaxation and stress relief.

It also includes Ashwagandha, an adaptogenic herb, to help build resilience to daily stress.

Key Specs

• Form: Tablets
• Type: Dietary Supplement
• Brand: New Chapter
• Benefit: Supports muscle recovery, heart and bone health, promotes calmness, and reduces stress
• Active Ingredients: Magnesium Glycinate, Ashwagandha
• Dosage: Take 1 tablet daily
• Price: $15.46*

New Chapter Magnesium + Ashwagandha Pros & Cons

Pros

• Promotes relaxation and reduces stress.
• Enhances muscle and bone health.
• Gluten-free and non-GMO formula.

Cons

• Tablets are large and may be hard to swallow.
• Not suitable for individuals with magnesium allergies.
• International shipping costs can be high.
• Limited stock due to high demand.
• Cannot be returned due to food safety regulations.

Common Ingredients Present in Magnesium Supplements

Magnesium supplements often include other ingredients to enhance their effectiveness. Here are some common ones:

• Vitamin D: Helps your body absorb magnesium better.^[1]
• Calcium: Often paired with magnesium for bone health.^[2]
• Zinc: Supports your immune system while complementing other magnesium’s benefits.^[3]
• Taurine: Enhances the calming effects of magnesium.^[4]
• Natural Flavors or Sweeteners: Flavors are usually found in powders and chewable supplements to make them taste better.

When choosing a supplement, read the label carefully to ensure you get what you need without unnecessary fillers.

How We Researched and Selected the Magnesium Supplements

Choosing the right magnesium supplement is daunting, especially if you do not know what you are looking for. We took a detailed approach to identify the best magnesium supplements. Some of the factors we considered include:

• Quality Ingredients: We looked for supplements made with pure magnesium and minimal unnecessary additives.
• Absorption Rates: Not all forms of magnesium are absorbed equally. Therefore, we focused on highly absorbable types like magnesium glycinate, and citrate.
• Safety: Your health comes first. Every supplement on our list is tested for purity and is free from harmful additives.
• Customer Reviews: We analyzed feedback from real users to ensure the supplements deliver results.
• Expert Opinions: We carefully analyzed different expert insights to ensure our recommendations are backed by science.

How to Choose the Best Magnesium Supplements

Choosing the best magnesium supplement can feel overwhelming, but it doesn’t have to be. Here’s what you need to consider:

• Your Goals: Magnesium comes in various forms that are tailored for specific purposes. So, before choosing the form of magnesium you need, it’s vital to determine your goal. For sleep, choose magnesium glycinate; for digestion, opt for magnesium citrate. Match your goal to the right type for best results.
• Absorption: Some forms of magnesium, like oxide, are less effective because they’re more challenging for your body to absorb. Look for forms with high bioavailability, such as citrate or glycinate.
• Format: Magnesium supplements come in capsules, powders, and liquids. Choose the one that fits your routine best. Powders are great if you dislike swallowing pills, while capsules are convenient for travel.
• Dosage: When taking magnesium supplements, follow your doctor’s dosage advice and consult them on the best time to take it.The right dosage depends on various factors, such as medical issues, other medicines you’re taking, and age. When you take the appropriate dosage, you avoid various side effects like diarrhea.
• Certifications: before choosing a supplement, it’s important to read labels. This step helps you to discover whether the supplement has allergens. Also, look for supplements that are third-party tested and non-GMO.

Benefits of Magnesium Supplements

• Improved Sleep: Magnesium soothes your nervous system, helping you relax, fall asleep faster, and enjoy deeper, more restorative sleep.^[5]
• Better Muscle Function: It prevents muscle cramps, eases tension, and supports recovery ^[6] after exercise or physical activity.
• Reduced Stress: Magnesium regulates stress hormones, reducing anxiety and promoting a calmer, more relaxed state of mind.^[7]
• Energy Boost: It helps your cells produce energy, energizing you throughout the day.^[8]
• Stronger Bones: Magnesium works with calcium to maintain bone strength and density,^[9] reducing the risk of bone-related issues.

Are Magnesium Supplements Safe to Use?

Yes, magnesium supplements are safe for most people when taken as directed. The dosage you use depends on the goal you want to achieve by using the supplement.

It’s vital to consult your physician to guide you on the right dosage. The key is to stick to the recommended dosage, for example, men over 30 years can take 420 milligrams per day.

Exceeding the recommended magnesium-dose can cause serious side effects. Therefore, always take the recommended dosage.

Magnesium supplements aren’t safe for individuals using the medications/supplements containing it as it can lead to overdose.

People with kidney problems and pregnant women must avoid taking magnesium supplements. You also need to consult your pediatrician before administering the supplement to your child.

Potential Side Effects of Magnesium Supplements

Magnesium supplements are generally safe, but some people may experience side effects such as:

• Diarrhea: Common with magnesium citrate or oxide.
• Nausea: This may occur if taken on an empty stomach.
• Stomach cramps: Rare but possible with high doses.

To minimize side effects, start with a lower dose and increase gradually. If symptoms persist, talk to your doctor or try switching to a different form.

Do Magnesium Supplements Work?

Yes, magnesium supplements work, especially if you’re deficient. They can quickly replenish your magnesium levels, improving magnesium-related symptoms like poor sleeping patterns and low energy.

However, the effectiveness depends on the type of magnesium and how well your body absorbs it. For example, magnesium glycinate is better for sleep and stress, while magnesium citrate helps improve digestion.

How Do Magnesium Supplements Work?

Magnesium supplements help restore your body’s magnesium levels. Once absorbed, magnesium plays a role in vital processes like muscle relaxation, energy production, and nerve signaling.

Some forms, like citrate, are water-soluble and work quickly, while others, like glycinate, work gradually and are easier on digestion.

Magnesium works at a cellular level, helping enzymes function properly.^[10] It also helps regulate calcium and potassium levels, crucial for muscle and heart health.

Adding a magnesium supplement to your routine equips your body with a critical mineral to stay strong, energized, and functioning optimally.

What Are the Signs You’re Not Getting Enough Magnesium?

Signs of magnesium deficiency can be subtle at first but become more noticeable over time. Here are some common symptoms:

• Muscle Cramps: Frequent cramps or spasms can indicate low magnesium levels.
• Fatigue: Feeling tired or weak even after adequate rest.
• Difficulty Sleeping: Trouble falling or staying asleep.
• Irritability or Anxiety: Magnesium helps regulate stress hormones so that a deficiency can affect your mood.
• Nausea: Unexplained nausea or loss of appetite might be a sign.
• Irregular Heartbeat: Magnesium helps maintain a steady heartbeat.·

While these signs can be an indication of a lack of magnesium, it’s critical to consult your doctor before you buy the supplement.

Remember, there are some conditions that can have similar signs to those of magnesium deficiency. After diagnosis, the doctor should advise whether the above signs are due to low magnesium or otherwise.

What Are the Best Sources of Magnesium?

You can get magnesium naturally from foods like:

• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (brown rice, quinoa)
• Legumes (black beans, lentils)
• Fish (salmon, mackerel)

Adding these to your diet is a great way to boost your magnesium levels.

How to Use Magnesium Supplements for Maximum Benefits

To get the most out of magnesium supplements:

• Take with Food: This helps improve absorption and reduce stomach upsets.
• Choose the Right Time: If using it for sleep, take the supplement 1-2 hours before bedtime. However, if your sole goal is to boost energy, take it in the morning.
• Stay Consistent: Regular use ensures steady magnesium levels.
• Drink Water: Stay hydrated, especially if using magnesium citrate.

Always follow the dosage instructions on the label and adjust accordingly based on your needs.

Who Should Consider Using Magnesium Supplements?

Magnesium supplements are recommended to people who:

• Are pregnant or breastfeeding. However, you should first consult with your doctor to avoid harming your baby.
• Have trouble sleeping because it helps promote relaxation
• Struggle with stress or anxiety
• Exercise frequently to boost their energy levels and support muscle recovery
• Suffer from conditions like diabetes or Crohn’s disease because such conditions affect magnesium absorption in the body.

Who Should Stay Away from Magnesium Supplements?

Avoid magnesium supplements if you:

• Have kidney disease, as your body may struggle to process it.
• Are on medications like antibiotics or diuretics that interact with magnesium.
• Have been advised against supplements by your healthcare provider.

Why Trust Us?

We’ve thoroughly researched magnesium supplements to provide accurate, unbiased recommendations. Our process includes analyzing scientific studies, consulting experts, and reviewing real customer feedback.

We prioritize the safety of our audiences. Therefore, we strive to offer them accurate information that they can use to make decisions.

Final Verdict

Magnesium supplements are an excellent way to boost your health if you’re not getting enough from food. Whether you need help with sleep, stress, or muscle recovery, a supplement can meet your needs.

Always choose a high-quality product, stick to the recommended dosage, and pair it with a healthy lifestyle for the best results.

If you’re unsure, consult your doctor to find the right option. With proper use, magnesium supplements can make a noticeable difference in how you feel daily.

Frequently Asked Questions