Best Magnesium Supplements (2024): Approved by a Registered Dietitian

Magnesium is considered an essential mineral for a reason. It plays a vital role in energy production, muscle and nerve function, sleep quality, heart, bone, and mental health. Despite these important functions, over half of Americans have a magnesium deficiency. Getting enough magnesium through your diet can be challenging, so magnesium supplements can help boost your intake. (1)

There are many types of magnesium on the market. Each form may work better for a different area of health. As a certified nutrition coach, I always tell my clients to get specific about their goals. To prepare for your next shopping trip (or Amazon order), our experts have tested nearly two dozen supps and narrowed down the best magnesium supplements across 7 categories. 

The 7 Best Magnesium Supplements of 2024

• Best Magnesium Supplement Overall: Transparent Labs Mag Bisglycinate
• Best Liquid Magnesium Supplement: Utzy Magnositol PM
• Best Magnesium Supplement for Women: Legion Magnesium Sucrosomial
• Best Magnesium Supplement for Migraines: Double Wood Magnesium
• Best Magnesium Supplement for Sleep: Performance Lab Sleep
• Best Magnesium Supplement for Muscle Cramps: Bulk Supplements Magnesium Glycinate
• Best Magnesium Supplement for Constipation: NOW Foods Magnesium Citrate

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Magnesium

The BarBend team consists of certified personal trainers, registered dietitians, strength athletes, and fitness enthusiasts. The expert testers researched over 20 magnesium supplements to narrow down the best options, rating each on a scale of one to five. For a more in-depth look at the process of choosing the best magnesium supplements, check out our supplement testing methodology.

Here are the four main factors we took into account.

• Ingredients: Our expert team studied the ingredients of magnesium supplements and chose only those with minimal, recognizable ingredients that are research-backed to be safe and effective.
• Dosage: Our team, many of whom (like myself!) are certified nutrition coaches, also consults with expert registered dietitians and references peer-reviewed studies to check if the dosage is clinically effective.
• Transparency and Third-Party Testing: Dietary supplements don’t need to be approved by the U.S. Food and Drug Administration (FDA) to be sold, so we prioritize products that have been third-party tested for safety. We also look for products that are transparent with their ingredients and contain zero or minimal artificial additives.
• Price: Since magnesium supplements are likely to be taken daily, we look for affordable products and indicate the price per serving for each magnesium supplement.

[Read More: Magnesium Benefits That Strength Athletes Should Know About

Best Magnesium Supplement Overall: Transparent Labs Mag Bisglycinate

Our best magnesium supplement overall goes to Transparent Labs Mag Bisgylcinate. Transparent Labs uses minimal ingredients, transparent labels, and third-party testing.

Magnesium bisglycinate is a form of magnesium bound with the amino acid glycine. As a nutrition coach, I like that this has high bioavailability and absorption with minimal gastrointestinal side effects. The glycine helps transport the magnesium more quickly to your bloodstream, making it our overall pick for people who want to take magnesium for reasons other than constipation. (2)

Magnesium bisglycinate can be great for calming your nervous system, which can improve sleep quality and may have mental health benefits, including reducing anxiety and depression. (3)(4)

The downside? The ease of use. Our tester says, “These pills are pretty big, and you have to take three for each dose.” At 300 milligrams, it’s also a pretty high dose. While that may make it seem more effective, research suggests 200 milligrams of magnesium glycinate could be enough. For newbies, 300 milligrams may feel like a lot. (5)

The recommended dietary allowance (RDA) for magnesium is 420 milligrams for adult cis men and 320 milligrams for adult cis women. You’re likely getting some sources of magnesium through your diet with foods like leafy greens, whole grains, and legumes. A 300-milligram dose for an adult cis woman is almost the entire RDA. (6)

Still, due to the quality, clean ingredients, and bioavailability, we’re giving this a 4 out of 5.

[Read More: Lifters’ Guide to Magnesium]

Best Liquid Magnesium Supplement: Utzy Magnositol PM

For people who can’t or don’t want to swallow pills, a powder form of magnesium that you can mix with water is ideal. Utzy Magnositol PM is our pick for the best liquid magnesium supplement. And yes, technically it comes in a powder. But Alex Polish, certified personal trainer, BarBend editorial team member, and our expert tester here, rates this a 5 out of 5 for solubility. “Only minimal settling in a glass of water after 15 minutes,” they observe, “and literally two or three spins with a spoon get it right back to soluble again.” A great liquid, indeed.

Utzy Magnositol PM has only two ingredients, no additives or artificial sweeteners, and a standard dose of 200 milligrams. Polish particularly likes that it’s also third-party tested and comes with a 90-day empty bottle guarantee, so you can return it even if you have already tried it.

The form of magnesium is called chelated magnesium bisglycinate. Chelated magnesium has high bioavailability, a great absorption rate in the intestines, and should not cause a laxative effect. Utzy Magnositol PM also contains inositol, a sugar compound that may affect brain health, relaxation, and sleep. (8)(9)

The dosage is solid, and there are no additives. Polish and I both like the formula overall, not to mention its effects. “I generally have a lot of trouble sleeping through the night, and I didn’t wake up a million times like I normally do when I took this,” Polish says. “I was a little foggy in the morning, but to be fair I only took it six or seven hours before I had to get up. I was pretty impressed because it’s hard for products to help me stay asleep.” 

So we’re agreed that the formula is pretty good. But I’m knocking off one point since some people may prefer their magnesium supplements to contain purely magnesium — so, with my nutrition coach hat on, I’ll give this formula a 4 out of 5.

[Read More: What You Need to Know About Muscle Recovery]

Best Magnesium Supplement for Women: Legion Magnesium Sucrosomial 

Our pick for the best magnesium supplement for women — though really, people of all genders can benefit — is Legion Magnesium Sucrosomial. Sucrosomial magnesium is magnesium encased in fatty acids. Research suggests it may have a higher bioavailability and absorption rate than magnesium citrate, magnesium oxide, and magnesium bisglycinate. (10)

This magnesium supplement has minimal ingredients, no extra additives, and is third-party tested. It also comes with a no-return necessary refund policy. 

We chose it for women because there is some research on sucrosomial magnesium and bone health. Older adults, especially cis women, are often at a higher risk of developing osteoporosis. Osteoporosis (weakening bones) increases your risk of fractures. Some evidence suggests sucrosomial magnesium may help prevent falls and new fractures. (11)

The mid-range dose (150 milligrams) may also be more effective for people who have a lower RDA than cis men. However, you’ll still need another 150 milligrams of magnesium (or more) through your diet to reach the RDA. 

Another potential drawback is the size of the pills. Our tester states: “These pills are bigger than your typical vitamin, but I didn’t find them difficult to swallow.”

Though 150 milligrams is a clinically effective dosage, according to Legion, it assumes you’re still getting a pretty magnesium-rich diet, which can be challenging if you have a magnesium deficiency. Therefore, we’re giving it a 3 out of 5.

[Read More: Best Probiotic Supplements for Women]

Best Magnesium Supplement for Migraines: Double Wood Magnesium

Migraine headaches are often linked with low magnesium levels, and research suggests boosting your magnesium intake may help prevent and treat migraines. Our pick for the best magnesium supplement for migraines is Double Wood Magnesium. It’s got Magtein in it, which has L-threonate. L-threonate with magnesium has been shown to increase magnesium levels in the brain. Better absorption in the brain could help with migraines. (12)(13)

Our expert registered dietitian, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., agrees on the bioavailability (absorption) factor. “Double Wood Magnesium uses magnesium L-threonate, which has a high bioavailability and can significantly raise magnesium levels in the brain.” 

Bourgeois also says the dose is clinically effective: “Each dose of Double Wood Magnesium provides 2 grams of magnesium L-threonate, which, according to research, can provide many cognitive benefits. […] and you get more than 30% of your daily magnesium needs.”

The drawback? The serving size is four large pills. Our tester notes, “Each pill is about the size of a quarter, but you have to take four pills for each serving. I don’t have issues taking pills, and I could take all four at once, but if you aren’t good at taking pills, this might bother you.”

Bourgeious agrees that the large pills are a potential con for some folks, despite the appropriate dosage. “You get a research-backed amount of magnesium L-threonate with every dose, but you have to take four capsules to get it. If you don’t like taking pills, or you’re already taking a supplement in pill form, this may be less enticing.”

If you don’t have an issue with swallowing pills, however, this is a solid product. Due to that, Bourgeious rates it a 4.5 out of 5: “The dose is backed by research, and there are no other major ingredients. My only deductions for this stem from the sheer number of capsules you have to take to get the full dose.”

Best Magnesium Supplement for Sleep: Performance Lab Sleep

One potential sign of low magnesium levels is insomnia or trouble sleeping, so taking magnesium may help improve sleep quality. Our pick for the best magnesium supplement for sleep is Performance Lab Sleep. It’s third-party tested with transparent ingredients. Aside from magnesium, you also get three other natural sleep aids. (14)

You get 100 milligrams of magnesium from NutriGenesis®, a blend of magnesium glycinate and magnesium taurine. Both types of magnesium can be absorbed by your brain, calm your nervous system, and reduce stress, which may help you sleep. (15)(16)

The other sleep aids in Performance Lab Sleep include a natural source of melatonin (Montgomery tart cherry), the essential amino acid L-tryptophan, and lemon balm extract. All three may contribute to relaxation and better sleep quality. (17)(18)(19)

The drawback is that while this may be a helpful, natural sleep aid, you’re not getting much magnesium. That may also benefit someone who wants to start on a lower dose of magnesium while getting extra help with relaxation and sleep. It’s also pricier; you can pick something cheaper if you’re trying to boost your magnesium levels.  

We’re giving this a 2 out of 5 regarding the magnesium content — and knocking it a bit for containing trademarked blends that don’t have as much transparency — but it can still be a solid product for sleep.

[Read More: How to Get Better Sleep]

Best Magnesium Supplement for Muscle Cramps: Bulk Supplements Magnesium Glycinate

Muscle cramps and muscle weakness are two potential symptoms of magnesium deficiency. If you train regularly but feel weak, it could be worth getting your magnesium levels checked by your doctor.  (1) Our pick for the best magnesium supplement for muscle cramps is Bulk Supplements Magnesium Glycinate, because it packs a whopping dose of 400 milligrams of magnesium.

It’s a super-pure, simple product with a high dose of magnesium glycinate and nothing else. It’s also relatively cheap per serving. It comes in powder or pill form, so you can pick what you like best. Magnesium glycinate may help reduce inflammation, leading to muscle relaxation and potentially alleviating muscle cramps. (16)

Magnesium glycinate can also be great for calming your nervous system and improving sleep quality, bone health, and mental health. It’s gentle on your digestive system and shouldn’t cause a laxative effect. (16)

You’re getting a pretty high dose of 400 milligrams of magnesium glycinate per serving. It’s more than the RDA for cis women, so keep that in mind. You also may want to start with a smaller dose to see how your body reacts. You can control how much you’re getting in powder form, which is a huge benefit.

Overall, this is a solid, pure product with plenty of magnesium; just be sure not to overdo it. We’re giving it a 5 out of 5 for efficiency, especially because you can control the amount and take less than 400 milligrams to start.  

Best Magnesium Supplement for Constipation: NOW Foods Magnesium Citrate

If constipation is an issue, magnesium citrate (a blend of magnesium and citric acid) is your go-to. That’s why our pick for the best magnesium supplement for constipation is NOW Foods Magnesium Citrate. It packs in 400 milligrams of magnesium from 2,667 grams of magnesium citrate — not a figure to scoff at.

Research finds magnesium citrate to be one of the most bioavailable magnesium supplements. Specifically, magnesium citrate helps relax your intestines, causes a laxative effect, and is helpful for constipation. It’s also used for medical procedures like colonoscopies to clear your colon. (1)(16)(20)

NOW Foods Magnesium Citrate has a high dose of magnesium at a moderate price point. It has a few other ingredients but is still gluten-free and vegan. NOW Foods does third-party testing and has its own in-house lab testing for quality and safety. 

The dose is high for newbies and requires swallowing three pills. Our expert tester, a certified personal trainer, wasn’t too bothered by that, but they know other people probably will be. “While I find pretty much any pill easy to swallow, my partners both declined to give these a try,” they explain. “In their defense, one capsule on its own is big as it is, and having to take three can definitely be a drawback for a lot of people. I’d give it a 3 out of 5 in terms of ‘swallowability’ for the combination of size and how many you need.”

That said, our tester notes that the label encourages you to take these with food and, if you can, in separate doses. While that could be a logistical issue in terms of remembering to actually take it, our tester liked that better than having the full serving at once. “My body responded much better when I took one capsule every few hours (to total three for a full daily serving), with a bit of food each time.”

Since this is one of the few products with some extra ingredients besides magnesium, we’ll give it a 3.5 out of 5 for overall formula.

Benefits of Magnesium Supplements

Magnesium is a co-factor in over 300 body processes. Getting enough magnesium can improve athletic performance and recovery, influence sleep quality, and contribute to solid heart, nerve, bone, and mental health. You also need it for energy production and muscle contraction, so strength athletes will want to avoid a magnesium deficiency. (1)

Here’s a quick breakdown of the science behind the benefits of magnesium. 

• May Improve Athletic Performance: Magnesium is important to athletes for energy production and storage, muscle contractions, and protein synthesis. Some studies suggest it improves strength, power, and muscle performance for older adults. (21)(22)

• May Improve Muscle Recovery: Magnesium can reduce calcium buildup in your cells, which may increase muscle relaxation after a tough workout, potentially decreasing muscle soreness. Better sleep from magnesium can also improve muscle recovery. (23)

• May Improve Sleep: Magnesium plays a significant role in relaxing your nervous system, which can help improve sleep quality. (14)

• May Help Treat Migraines: Migraines may indicate a magnesium deficiency. Studies suggest magnesium supplements may help prevent or reduce migraine symptoms. (12)

• May Help Treat Constipation: Magnesium citrate is well-known to help reduce constipation by relaxing your intestines. It’s also used for medical procedures. (16)

• May Improve Bone Health: Magnesium, along with calcium and vitamin D, can help improve bone health. Higher levels of magnesium are often associated with higher bone mineral density levels in older adults at risk of osteoporosis. (6)

• May Improve Heart Health: Magnesium helps transport calcium, which helps prevent it from building up in your arteries. Getting enough magnesium to support this critical process can help improve cardiovascular health and prevent heart disease.  (16)

• May Regulate Blood Pressure: Calcium transport by magnesium can also improve vasodilation and blood flow, which can help people with hypertension (high blood pressure). Magnesium alone isn’t enough to treat hypertension but may be a helpful supplemental treatment. (24)

• May Regulate Blood Sugar Levels: Magnesium contributes to blood sugar (glucose) metabolism. Magnesium supplements may help improve insulin sensitivity, stabilize blood sugar levels, and potentially reduce your risk of type 2 diabetes. (1)

How Much Do Magnesium Supplements Cost?

Our list of the best magnesium supplements ranges from $15.99 to $44.00 per jug, bottle, or bag. The more simple the product, the lower the price may be. The most expensive supplement is Performance Lab Sleep, likely since it contains non-magnesium sleep aids in addition to the basic magnesium. So, you’re getting a little more for your money. Here’s a breakdown. 

Best Magnesium Supplement Overall	Transparent Labs Mag Bisglycinate	$16.99 for 30 servings
Best Liquid Magnesium	Utzy Magnositol PM	$31.95 for 30 servings
Best Magnesium Supplement for Women	Legion Sucrosomial Magnesium	$29.99 for 120 servings
Best Magnesium Supplement for Migraines	Double Wood Magnesium	$26.96 for 25 servings
Best Magnesium Supplement for Sleep	Performance Lab Sleep	$44 for 30 servings
Best Magnesium Supplement for Muscle Cramps	Bulk Supplements Magnesium Glycinate	$26.96 for 227 servings
Best Magnesium Supplement for Constipation	Now Foods Magnesium Citrate	$15.99 for 40 servings

What to Consider Before Buying Magnesium Supplements

Now that you know our favorite magnesium supplements and why, how should you choose which is best for you? You’ll want to consider a few factors — here’s what to consider.

What You’re Taking It For

Our list includes supplements for overall benefits, powder form, women, migraines, sleep, muscle cramps, and constipation. Decide which area you’re looking for support in to make your choice, and remember some benefits go together. Supplements that help sleep and muscle cramps involve relaxing your nervous system and may have mental health benefits, too.

Gastrointestinal Sensitivity

Certain types of magnesium, like magnesium oxide and magnesium citrate, are helpful for constipation and may have a laxative effect. If you’re looking for any benefit other than constipation, try a magnesium glycinate option (like Transparent Labs Mag Bisglycinate, Utzy Magnositol PM, Performance Lab Sleep, or Bulk Supplements Magnesium Glycinate), which may be gentler on your stomach. 

Pill or Powder Preference

Some people can’t or don’t want to swallow pills. If you fall into that camp, you may want to choose the powder Utzy Magnositol PM or Bulk Supplements Magnesium Glycinate, which comes in pill and powder form. You may also want to avoid Transparent Labs Mag Bisglycinate, Double Wood Magnesium, and NOW Foods Magnesium Citrate, which require swallowing three to four large pills. 

Price Point

Price matters, especially if you’re on a budget or looking for something to take daily. Some supplements on Amazon and other sites offer a discount if you subscribe. In general, magnesium citrate like NOW Foods Magnesium Citrate tends to be more common and less expensive. The more specialized products like Legion Sucrosomial Magnesium, Utzy Magnositol PM, and Performance Lab Sleep are on the higher end.

Purity of Product

All of our choices have been third-party tested for purity and safety. You should always read the ingredients list to see if anything stands out to you. Since the FDA does not regulate dietary supplements, you’ll have to rely on third-party testing, your judgment, and your healthcare provider’s advice. 

Magnesium Supplements FAQs

References

1. U.S. Department of Health and Human Services. Magnesium Fact Sheet for Health Professionals. National Institutes of Health.
2. Siener, R., Jahnen, A. & Hesse, A. Bioavailability of magnesium from different pharmaceutical formulations. Urol Res 39, 123–127 (2011).
3. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. 
4. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. 
5. Cleveland Clinic. Does Magnesium Help You Sleep? 2021.
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7. López-Gambero AJ, Sanjuan C, Serrano-Castro PJ, Suárez J, Rodríguez de Fonseca F. The Biomedical Uses of Inositols: A Nutraceutical Approach to Metabolic Dysfunction in Aging and Neurodegenerative Diseases. Biomedicines. 2020 Aug 20;8(9):295. 
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14. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. 
15. Uysal N, Kizildag S, Yuce Z, Guvendi G, Kandis S, Koc B, Karakilic A, Camsari UM, Ates M. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biol Trace Elem Res. 2019 Jan;187(1):128-136. 
16. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. 
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19. Bongartz U, Tan BK, Seibt S, Bothe G, Uebelhack R, Chong PW, Wszelaki N. Sleep Promoting Effects of IQP-AO-101: A Double-Blind, Randomized, Placebo-Controlled Exploratory Trial. Evid Based Complement Alternat Med. 2019 May 2;2019:9178218. 
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23. Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. 
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