The 11 Best Magnesium Supplements, Personally Tested and Picked by Experts

Why We Like It

If you’re looking for a well-rounded magnesium supplement with potential benefits across different categories, look no further than Transparent Labs Mag Bisglycinate. We appreciate the convenient capsuled makeup of this supplement along with its clean, transparent ingredients list and third-party testing.

Magnesium bisglycinate is a type 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. (3)

Magnesium bisglycinate can also be great for calming your nervous system, which can improve sleep quality and may have mental health benefits, including reducing anxiety and depression. (4)(5) Accordingly, we rate the formulation at a perfect 5 out of 5. “There’s also no questions regarding what’s in the formulation, and the third-party approval just puts these capsules over the top,” says Chelsea Rae Bourgeois, registered dietitian nutritionist and BarBend expert reviewer.

The downside to these beneficial capsules? The ease of use. Our tester, a certified personal trainer, says, “These pills are pretty big, and you have to take three for each dose,” in reference to their 4-out-of-5 swallowability rating At 300 milligrams, it’s a pretty high magnesium dose, as well. 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, so we’d suggest something like Utzy U-Mag for a lower, more approachable serving. (6)

Despite the hefty serving, we do appreciate that Transparent Labs keeps this magnesium supplement affordable at roughly $0.57 per serving. We score the value at 4 out of 5, too, since the brand offers a ‘Subscribe & Save’ service offering free shipping and discounted order totals in exchange for repeat orders. “It takes the headache out of re-stocking my cabinets,” adds our tester. Other magnesium supplements with similar purchasing options include Legion Magnesium Sucrosomial and Snap Supplements Magnesium Complex.

Good for: Athletes wanting a convenient, affordable source of magnesium with a clean, transparent makeup that’s third-party approved.

Why We Like It

Many of the best magnesium supplements use a singular type of magnesium across the formulation, which may limit the potential benefits of the supplement. Snap Supplements Magnesium Complex, though, combines three magnesium strains into one capsule for a range of perks including nerve function, sleep quality, digestive health, and more. (2)(5)(22)

The magnesium bisglycinate, magnesium oxide, magnesium citrate featured in this complex are blended together to generate a magnesium serving of 400 milligrams, which is beyond the recommended daily allowance for some athletes. (2) As a certified sports nutrition coach, I do feel this dosage may be overkill for some individuals, and I don’t enjoy the fact that actual serving sizes for each magnesium type are hidden behind a proprietary blend — I’ve had similar issues while examining some of the best greens powders. Accordingly, I rate the formulation at a conservative 3.5 out of 5.

In terms of this magnesium complex’s ease of use, our tester, a certified nutrition coach, does warn of the capsule size but feels the serving is simple enough to take. “Each pill is roughly the size of one quarter,” they note in reference to their 4.25-out-of-5 overall rating, “But given that you only need to take one capsule per day, I feel it’s more than manageable.” If you’d prefer a less intimidating serving size, we recommend Cymtiokia’s Topical Magnesium Oil Spray — a simple way to unlock the benefits of magnesium with just a skin-level coating.

We also appreciate the low cost per serving of this Snap Supplements Magnesium Complex, which totals roughly $0.42. This is well below the $0.69 average we’ve seen in other magnesium supplements, so we score the value at 4.25 out of 5. “You can also opt into a ‘Subscribe & Save’ service that can help you save on repeat orders,” adds our tester.

Good for: Those wanting a magnesium supplement with multiple magnesium forms in one formulation.

Why We Like It

Athletes interested in boosting performance understand the necessity of muscle recovery. While many magnesium supplements can help promote such improvements, we prefer Legion Magnesium Sucrosomial for this superlative given its higher bioavailability and influence on bone, muscle, and heart health. (8)(9)

For those wondering, sucrosomial magnesium is a patented form of magnesium oxide encased in fatty acids. (9) This encapsulation can help withstand the acidity of your digestive system, allowing for easier absorption and bioavailability of the mineral for the sake of improved athletic performance and recovery.

Chelsea Rae Bourgeois, registered dietitian nutritionist and our expert reviewer, scores the formulation at a perfect 5 out of 5. “The 150 milligrams may seem low based on current RDAs, but I do appreciate that you can tailor your supplement servings to your specific needs. Plus, the third-party testing and research-backed servings do offer more reassurance to the formulation’s effectiveness and accuracy.”

Of course, though, if you’d prefer to involve less math in your daily routine, you can opt for a magnesium supplement with higher counts per serving, such as Bulk Supplements Magnesium Glycinate delivering 400 milligrams per 2.2-gram serving.

In terms of consuming this unique magnesium supplement, Kate Meier, certified personal trainer and BarBend editorial team member, rates Legion Magnesium Sucrosomial at 4 out of 5 for ease of use. “The capsules are larger than some of the best multivitamins I’ve tested,” she states, “But the single capsule serving size is more manageable than other products out there.”

At roughly $0.29 per serving, Legion Magnesium Sucrosomial is one of the more budget-friendly magnesium products we’ve had in testing. Plus, the 120 servings per container eliminate the need for regular orders, although the brand does offer a ‘Subscribe & Save’ platform for added convenience. Given these factors, we score the value at 4.5 out of 5.

Good for: People wanting a highly bioavailable magnesium supplement to help bolster athletic performance and post-workout recovery.

Why We Like It

OK, so magnesium can be helpful in lessening muscle soreness and promoting, among other benefits. (1)(10) But what if you’re looking to treat a specific area like your elbow or calf? Enter topical magnesium supplements that can be sprayed and lathered onto your joints and tired muscles in just a few seconds — no shaker bottle or capsules to worry about. Of the bunch, we like Cymbiotika’s Topical Magnesium Oil Spray thanks to its additional ingredients aimed at promoting a well-rounded skin treatment beyond your common magnesium product.

Admittedly, we’ve yet to get our hands on this topical spray, but we have had experience with the Cymbiotika brand as well as other topical supplements with a similar makeup. As a certified nutrition coach, I do appreciate that Cymbiotika includes skin-soothing ingredients like aloe vera and lavender extract, which can help calm the skin and lower any irritating sensations. (11)(12) However, I do rate the formulation at 2 out of 5 since there are no concrete dosages listed for this product and the entire formulation is hidden behind a proprietary blend. If you’re looking for more concrete metrics regarding your magnesium intake, consider a different supplement like Transparent Labs Magnesium Bisglycinate.

When it comes to using this topical spray, the method is simple and earns a 4 out of 5 rating. Simply spray your desired area (torso, chest, feet, legs, or arms — avoid sensitive skin areas) 15 to 20 times, twice daily, and lather in the oil to generate its relaxing, muscle-soothing qualities. I rate this as less-than-perfect, though, since Cymbiotika does not provide a total servings count — an understandable omission given the spraying nature of the supplement form. From our research, though, you can expect roughly 50 servings from the 100-milliliter bottle. (13)

Given the amount of sprays necessary for a proper serving size, along with the average $0.72 cost per serving, we do rate the value at a conservative 3.5 out of 5. That said, though, you can take advantage of Cymbiotika discount codes to unlock potential savings. The brand also offers a subscription service for discounted totals on repeat deliveries.

Good for: Those wanting a topical magnesium supplement that goes on easily for more targeted relief.

Why We Like It

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 (along with switching up your exercise intensity to help reduce headaches). (14)(15)

Our expert registered dietitian nutritionist, 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,” she says in reference to her 4.5-out-of-5 formulation rating. “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, a certified personal trainer, notes, “Each pill is about the size of a quarter, but you have to take four pills for each serving.” While they rate the swallowability at 5 out of 5, they do admit that they’re not pill-averse. Those looking for a more manageable serving size may want to opt for a single-capsule dosage available through Legion Magnesium Sucrosomial, among other supplements.

Double Wood Magnesium is also third-party tested, meaning the ingredients list is accurately defined and the formulation is free of banned substances. However, the brand does not clarify which certifying lab conducted the tests, so we score the third-party testing at a modest 4 out of 5. We also note, too, that Double Wood uses gelatin-based capsules for this magnesium supplement, making them less ideal for plant-based individuals or athletes following a vegan diet.

Good for: People wanting to consume a magnesium supplement for improved brain function and migraine support.

Why We Like It

One of the main benefits associated with magnesium supplements can be improved sleep quality. (16) If you’re struggling to get some optimal sleep for workout recovery (or just daily functioning), consider Performance Lab Sleep. In addition to its 100-milligram magnesium complex, these capsules boast tart cherry powder (as CherryPURE), l-tryptophan, and lemon balm extract, which studies link to improved sleep and better relaxation. (17)(18)(19)

Chelsea Rae Bourgeois, MS, RDN, LD, notes that the inclusion of these multiple sleep aids can be prosperous. “Typically, I’m skeptical of supplements promising better sleep patterns, but the dosages at play with these capsules should be tolerable enough for a wide range of individuals,” she notes. However, we score the overall formulation at 3 out of 5 since the servings are a little underwhelming when compared to research-backed dosages. “There are proven benefits to the included compounds, but the serving sizes are underwhelming. L-tryptophan, for example, has shown to be beneficial at servings of 1 gram or more — this supplement only includes 200 milligrams,” Bourgeois adds.

We’ve yet to personally trial this capsuled sleep aid, but we can generalize some of our findings based on experiences with other magnesium supplements. For one, we’ll rate the swallowability at a modest 4 out of 5 since the serving size is just two small capsules. This can be easier to consume than other products calling for four pills daily. Of course, though, if you are averse to capsules, you may be better served with a magnesium product in a different form like Cymbiotika Topical Magnesium Oil or Nature Made High Absorption Magnesium Glycinate Gummies.

We’ll also score the value at a conservative 3.5 out of 5 since these capsules are on the expensive side at roughly $1.47 per dose. Thankfully, though, Performance Lab does offer a subscription-based service for repeat orders. Like other products from the brand, like Performance Lab Whole Food Multi, this can be a quick, effective way to keep stock of your go-to sleep aid without fear of overspending your supplement budget.

Good for: Athletes wanting to improve their sleep quality with a quick, convenient capsule of magnesium and other sleep aids.

Why We Like It

Do you scoff at the notion of taking capsuled or pill-based supplements? Like the best creatine gummies and chewable multivitamins, magnesium chewables can be an effective way of hitting your micronutrient counts each day without the need for a hard swallow and accompanying beverage. For our money, Nature Made High Absorption Magnesium Glycinate Gummies can be a high-quality solution given their easy-to-consume profile and use of chelated magnesium that studies indicate can be easier on the stomach. (20)

“I also like that Nature Made uses magnesium bisglycinate in this formulation,” notes Chelsea Rae Bourgeois, registered dietitian nutritionist and BarBend expert reviewer. “Research suggests that this magnesium form can be more easily absorbed than others.” (20)

Despite these positive remarks, we do rate the formulation at 1 out of 5 given the smaller amount of magnesium per serving as well as the heavy presence of added sugars. Third-party testing also scores in at 1 out of 5, since there are no reports or identifying marks across the container. This can be troublesome for athletes looking to avoid banned substances, or those wanting that extra assurance of confirmed label accuracy. For a third-party approved alternative, consider Transparent Labs Mag Bisglycinate.

Nature Made High Absorption Magnesium Glycinate Gummies are in our queue to be tested, so we cannot comment on taste just yet. However, as a certified sports nutrition coach, I do have experience with some of the brand’s other chewable supplements. If my previous experience is any indicator, these gummies should be easy on the jaw and have no unpleasant aftertaste or textures. We’ll score these magnesium supplements at 4 out of 5 for the time being and update any ratings once we get our hands on them fully in trials.

Good for: Pill-averse athletes wanting a chewable magnesium supplement in gummy form.

Why We Like It

While magnesium supplements can be relatively affordable across the board — the average cost per serving sits at $0.69 — there are some wallet-friendly profiles on the market for those paying extra close attention to their finances. Given its blend of multiple magnesium forms in a single capsule serving, along with its $0.07 cost per serving, we feel Nutricost’s Magnesium Complex is the best of the bunch.

While we’ve yet to personally test this particular magnesium supplement from Nutricost, we do have experience with different magnesium profiles from the brand. “I really appreciate that Nutricost does third-party testing for its supplements,” states Chelsea Rae Bourgeois, MS, RDN, LD. However, we do rate the formulation at 4 out of 5 since there is no further information on the testing results, and the magnesium serving per capsule is less than the roughly 400 milligrams recommended daily. (2) For a more robust offering of magnesium, consider a different formulation like Transparent Labs Mag Bisglycinate or Bulk Supplements Magnesium Glycinate.

While this serving size may feel underwhelming, we do appreciate that each serving of Nutricost Magnesium Complex is just a single capsule. This can allow for some fine-tuning on your end to more efficiently consume a proper daily helping of magnesium, similar to the math you’d do when adding one of the best protein powders to your current diet of protein-rich whole foods and worthwhile fruits and vegetables. Accordingly, we rate the ease of consumption at 4.5 out of 5.

When it comes to value, this Nutricost supplement can be tough to beat at roughly $0.07 per serving. We also rate the value at 4.5 out of 5 since each container holds 240 servings — roughly 8 months worth of magnesium supplementation. We’ve even been able to locate some Nutricost discount codes to help you stretch your dollars even further.

Good for: Wallet-minded athletes wanting a magnesium supplement under $0.10 per serving.

Why We Like It

Muscle cramps and muscle weakness are two potential symptoms of magnesium deficiency. If you train regularly but struggle with muscle recovery post-workout, it could be worth getting your magnesium levels checked by your doctor. (2) 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.

When it comes to ease of use, our tester scores this affordable powder at 4 out of 5. “I had no issues with my powdered magnesium, and there weren’t any glimpses of residue or gritty textures,” they note. “However, this product, like other Bulk Supplements profiles I’ve tested previously including Bulk Supplements Whey Protein Isolate, can be messy in powdered form, especially since you’re asked to provide your own scoop for proper serving sizes.” For a magnesium supplement with its own scoop, we recommend Utzy U Magnistol PM.

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. (1) “You’re also getting roughly 95% of your daily magnesium allowance per serving,” notes Chelsea Rae Bourgeois, MS, RDN, LD, who rates the formulation at 4 out of 5.

While this ample dosage can be great for covering all bases in terms of your micronutrient intake, admittedly, it may be too much for some athletes. As such, we recommend opting for Bulk Supplements’ capsuled Magnesium Glycinate if you need to cater your supplement consumption to a lower dosage. Not only does this keep the calculations easy with each capsule at 100 milligrams, but it eliminates the need for more niche measuring cups. Given the powdered and capsuled offerings, though, along with the available bulk container sizes, we score the value at 4.5 out of 5.

Good for: Individuals focusing on muscle cramps and recovery with their magnesium intake each day.

Why We Like It

For people who can’t or don’t want to swallow pills, a powder form of magnesium that you can mix with water in your best shaker bottle 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, rates this at 5 out of 5 for solubility. “Only minimal settling in a glass of water after 15 minutes,” they note, “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 magnesium 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. That said, we do rate Magnositol PM at 4 out of 5 for third-party testing since there is no further information on the accrediting lab. For further reassurance, consider Transparent Labs Mag Bisglycinate, which is third-party approved by Informed Choice.

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. (20)(21)

The dosage is solid, and there are no additives. Polish and I both like the formula overall, not to mention its effects, rating Magnositol PM at 4 out of 5 for the category. “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 6 or 7 hours before I had to get up. I was pretty impressed because it’s hard for products to help me stay asleep.” 

Good for: Those that prefer a liquid or powdered supplement form over pills or capsules.

Why We Like It

If you’re dealing with constipation or other digestive issues yet struggle to fill your diet with foods high in magnesium, it can be worthwhile to consider a magnesium citrate supplement. Research notes that magnesium citrate is one of the most bioavailable forms of the mineral with benefits including intestine relaxation and laxative effects. (1)(2)(22) While some of the top magnesium supplements do utilize magnesium citrate within their respective complexes, we recommend NOW Foods Magnesium Citrate for these specific needs.

In terms of the formulation, you can expect 400 milligrams of magnesium per serving with no additional ingredients outside of those making up the mineral-containing capsules. “While you’re capable of meeting your recommended daily allowance through whole foods, I do like that this supplement can help those with pronounced deficiencies,” notes Chelsea Rae Bourgeois, MS, RDN, LD. We do rate the formulation at 3.5 out of 5, though, since the 400 milligrams may be too high of a serving for certain individuals. (2)

Each serving of NOW Foods Magnesium Citrate is three capsules, which our tester, a certified personal trainer, says can be off-putting to pill-averse individuals. “I typically don’t struggle with capsules, but my partner said the capsules were fairly large and were a hassle to get down,” they noted in reference to their 3-out-of-5 swallowability rating. For those wanting a more convenient capsule and serving size, consider Legion Magnesium Sucrosomial.

NOW Foods Magnesium Citrate can be purchased online for roughly $0.28 per serving. Plus, this magnesium supplement shares company with the best protein powders on Amazon, meaning you can potentially score fast or discounted shipping, depending on your account status. In total, we rate the value at 4 out of 5.

Good for: People wanting an extra dose of magnesium to support their digestive system and alleviate any constipation concerns.