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Magnesium is a mineral that is vital for human health and is available in many foods. People who need magnesium supplementation can purchase supplements online and in stores.
A quick look at 9 of the best magnesium supplements
- Best overall: Life Extension Neuro-Mag Magnesium L-Threonate
- Best for an affordable supplement: Nature Made Magnesium Oxide Supplement
- Best for a coated tablet: Nature’s Bounty Magnesium
- Best for vegans: Nested Naturals Magnesium
- Best for allergies: Pure Encapsulations Magnesium Glycinate
- Best for organic ingredients: Naturelo Organic Magnesium Glycinate
- Best for added zinc: Live Conscious Magwell Magnesium
- Best for sensitive stomachs: Klaire Labs Magnesium Glycinate Complex
- Best for muscle function: Rainbow Light Magnesium Calcium+
Research suggests that as many as
This article discusses what magnesium is, the benefits of this mineral, and where to buy magnesium supplements online.
Magnesium is vital for many important bodily functions,
- protein synthesis
- supporting muscles and nerves
- regulating blood sugar
It is widely available in many different kinds of food, such as leafy greens and whole grains. Manufacturers may add the mineral to fortified foods such as cereals.
People should always aim to consume enough magnesium through food, as food also contains a variety of other nutrients essential to health, including vitamins, protein, and other minerals. However, many people do not eat enough magnesium-rich foods and may benefit from taking a supplement.
Benefits of magnesium
- helping maintain blood pressure
- reducing the risk of heart disease and stroke
- reducing the risk of type 2 diabetes
- helping increase bone mineral density in postmenopausal women
There is also
There are several factors a person may look for in a magnesium supplement:
Form
Magnesium supplements are available in different forms, such as:
- powder
- liquid
- capsules
- tablets
Type
- magnesium citrate
- magnesium aspartate
- magnesium chloride
- magnesium lactate
- magnesium glycinate
- magnesium malate
- magnesium taurate
People may wish to purchase supplements that have magnesium citrate, aspartate, chloride, or lactate, as these are the more absorbable forms.
Dosage
The
| Age | Male | Female |
|---|---|---|
| 0–6 months | 30 mg | 30 mg |
| 7–12 months | 75 mg | 75 mg |
| 1–3 years | 80 mg | 80 mg |
| 4–8 years | 130 mg | 130 mg |
| 9–13 years | 240 mg | 240 mg |
| 14–18 years | 410 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg |
| 51 years and over | 420 mg | 320 mg |
Those who are pregnant or breastfeeding will need different amounts of magnesium:
| Age | Pregnant | Breastfeeding |
|---|---|---|
| 14–18 years | 400 mg | 360 mg |
| 19–30 years | 350 mg | 310 mg |
| 31–50 years | 360 mg | 320 mg |
Medical News Today chooses products that meet the following criteria where possible:
- Ingredients. MNT chooses products containing safe and high quality ingredients that are clearly labeled. They should also confirm they are free from pesticides, heavy metals, and mold.
- Dosage. MNT chooses products that must clearly state the supplement dosage.
- Serving size. MNT selects products in which manufacturers recommend a safe dosage.
- Third-party testing. MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory.
- Available certificate of analysis. MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.
The following table indicates how MNT chooses to rank the products within this article:
| Third-party tested | COA available | Clear ingredients | Magnesium dosage clearly marked | Serving suggestion | Score | |
|---|---|---|---|---|---|---|
| Life Extension | ✔ | ✔ | ✔ | ✔ | ✔ | 5.0 |
| Nature Made | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Nature’s Bounty | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Nested Naturals | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Pure Encapsulations | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Naturelo | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Live Conscious | ✔ | ✔ | ✔ | ✔ | 4.0 | |
| Klaire Labs | ✔ | ✔ | ✔ | 3.0 | ||
| Rainbow Light | ✔ | ✔ | ✔ | 3.0 |
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
The following are some magnesium supplements available to purchase online.
Best overall: Life Extension Neuro-Mag Magnesium L-Threonate
- Price: $30
- Bottle size: 90 capsules
- Dosage: 3 vegetarian capsules for a total of 144 mg of magnesium
Life Extension states that the proprietary magnesium in this product is highly absorbable and does not have a laxative effect. Additionally, this product is suitable for vegetarians and does not contain GMO ingredients or gluten.
The company uses third-party labs to test each batch for safety. Additionally, people can call the company’s toll-free number to receive the product’s certificate of analysis.
Life Extension recommends taking three capsules per day.
Pros and cons
This product is third-party tested, and people can receive the product’s certificate of analysis from the company.
However, those who left more negative reviews say that they found it difficult to digest this supplement. Additionally, this product requires people to swallow three capsules.
Best for an affordable supplement: Nature Made Magnesium Oxide Supplement
- Price: $5.49
- Bottle size: 100 tablets
- Dosage: 1 tablet of 250 mg of magnesium
Nature Made states that U.S Pharmacopeia tests its products for quality and safety where possible. However, the company does not state whether the magnesium supplements have undergone testing.
Additionally, the supplement does not contain gluten or artificial colors or flavors.
The company recommends taking one tablet per day with meals and water.
Pros and cons
This supplement is gluten-free.
However, this supplement may not be suitable for use on an empty stomach. The company recommends taking the tablets with meals and water.
Additionally, this product contains magnesium oxide. The body
Best for a coated tablet: Nature’s Bounty Magnesium
- Price: $6.49
- Bottle size: 100 tablets
- Dosage: 1 tablet of 500 mg of magnesium
This supplement offers 500 mg of magnesium per serving. It does not contain GMO ingredients and is free from many common allergens, such as soy, gluten, dairy, and fish.
The company recommends taking one tablet per day.
Pros and cons
Each tablet is coated, which may make them easier for a person to swallow.
However, this supplement contains a high amount of magnesium and may not be suitable for everyone. Additionally, the supplement contains magnesium oxide, which the body cannot absorb easily.
Best for vegans: Nested Naturals Magnesium
- Price: $21.95
- Bottle size: 120 vegan capsules
- Dosage: 2 capsules providing 200 mg of magnesium
The manufacturer states that this product is vegan and does not contain any GMO ingredients. The active ingredient is magnesium bisglycinate. Additionally, it does not contain any calcium.
Nested Naturals recommends taking two capsules per day.
Pros and cons
This supplement is suitable for vegans and does not contain any soy, gluten, or GMO ingredients.
However, This magnesium supplement is more expensive than some other options.
Best for allergies: Pure Encapsulations Magnesium Glycinate
- Price: $22.70
- Bottle size: 90 capsules
- Dosage: 1–4 capsules a day, with each capsule containing 120 mg of magnesium
This supplement is free from artificial colors and sweeteners, binders, fillers, and preservatives.
Pure Encapsulations states that it manufacturers products that are suitable for people with allergies. This supplement does not contain:
- peanuts
- tree nuts
- eggs
- wheat
- gluten
The company recommends taking 1 to 4 capsules a day with food.
Pros and cons
This product is free from most common allergens, which may make it more suitable for those with allergies and sensitivities than other products.
However, people who require four capsules of this supplement may prefer to purchase a product that contains a similar amount of magnesium in fewer capsules.
Best for organic ingredients: Naturelo Organic Magnesium Glycinate
- Price: $34.95
- Bottle size: 120 vegetarian capsules
- Dosage: 1 capsule that provides 200 mg of magnesium
Naturelo states that this product combines magnesium glycinate chelate with a blend of organic, magnesium-rich, vegetables and seeds.
The blend includes spinach, okra, quinoa, pumpkin seed, sunflower seeds, and flaxseed.
The company recommends taking one capsule per day.
Pros and cons
This product has third-party testing. However, the capsules may be too large for some people to swallow easily.
Best for added zinc: Live Conscious Magwell Magnesium
- Price: $19.99
- Bottle size: 120 capsules
- Dosage: 2 capsules per day providing 225 mg magnesium
Live Conscious states that this supplement may help support the cardiovascular, musculoskeletal, nervous, and immune systems. Each bottle contains three different types of magnesium alongside zinc and vitamin D3.
This supplement is free from soy, gluten, dairy, and preservatives.
The company recommends taking two capsules with 8 ounces of water once per day.
Pros and cons
Customers state that these supplements have helped improve their sleep and bowel function.
However, this product also contains zinc and vitamin D3. A person who is taking other vitamin and mineral supplements may wish to ensure that they do not exceed the daily recommended intake of zinc and vitamin D3.
Best for sensitive stomachs: Klaire Labs Magnesium Glycinate Complex
- Price: $16.99
- Bottle size: 100 capsules
- Dosage: one capsules of 100 mg of magnesium, 1–3 times per day
This product combines magnesium with glycine, an amino acid that the manufacturer states may make the supplement easier for the body to tolerate and absorb.
The company recommends taking one capsule, 1 to 3 times per day.
Pros and cons
These supplements are vegetarian and free from most common allergens, such as shellfish, yeast, and eggs.
Klaire Labs does not state whether its supplements are third-party lab tests. Additionally, this supplement provides a lower dose of magnesium per serving than some other products.
Best for muscle function: Rainbow Light Magnesium Calcium+
- Price: $17.49
- Bottle size: 90 tablets
- Dosage: 1 tablet providing 321 mg of magnesium
Rainbow Light states that this supplement has a 2:1 ratio of magnesium to calcium. The company states that it may help support healthy muscle function and recovery.
Additional ingredients include an herbal muscular support blend, a digestive support complex, and vitamins C, D3, and B6.
Rainbow Light recommends taking one tablet per day.
Pros and cons
Some customers state that these tablets are easy to swallow and do not upset the stomach.
However, Rainbow Light does not state whether its supplements are third-party lab tested. Additionally, it contains other vitamins, and a person may wish to ensure they do not exceed their recommended daily intake if they also have multivitamins.
People may wish to consider the following factors when choosing a magnesium supplement:
- Third-party lab tests. People may wish to purchase products that have testing from a third-party lab. These labs check to ensure the products do not contain any ingredients that may be harmful to health and verifies that the products contain the ingredients on their labels.
- Dosage. People should ensure that the amount of magnesium in the supplement is enough for their requirements.
- Type of magnesium. Some types of magnesium are easier for the body to absorb, such as magnesium aspartate, chloride, lactate, and citrate.
Magnesium is generally safe to consume. The NIH states that the upper tolerable limit of magnesium is
Studies show that higher doses are safe to consume. For example,
The NIH also says that consuming too much magnesium through food does not pose a health risk to most people as the kidney filters the excess mineral in the urine.
However, the main side effects of having too much magnesium supplementation include diarrhea, nausea, and abdominal cramping.
Very high doses of magnesium, often in the form of antacids, can cause magnesium toxicity. This is more common in people who consume around 5000 mg of magnesium with antacids. Symptoms of magnesium toxicity include:
- low blood pressure
- nausea
- vomiting
- facial flushing
- difficulty urinating
- ileus
- depression
- lethargy
If a person does not receive treatment for magnesium toxicity, they will experience:
- muscle weakness
- irregular heartbeat
- very low blood pressure
- difficulty breathing
- cardiac arrest
People with kidney failure are more likely to develop magnesium toxicity as their kidneys cannot filter the excess magnesium in the urine.
Below are some common questions about magnesium.
Can magnesium help with sleep?
Research on the effects of magnesium on sleep is limited.
However, one study found that taking a
What is the best time of day to take magnesium?
People should try to take any supplements at the same time each day, as this may help form a habit and make it less likely for a person to forget to take the supplement.
However, the
Additionally, people should take a magnesium supplement at least 4 to 6 hours before taking tetracycline or quinolone antibiotics, or at least 2 hours afterward.
Who should not take magnesium?
As with any supplement, a person should consult with a healthcare professional before taking magnesium. People with kidney conditions face a higher risk of side effects.
A healthcare professional will advise whether it is safe to take magnesium after checking a person’s health conditions and any medications they take.
Magnesium is a vital mineral for human health. However, many people do not consume enough of this mineral through food and may need supplementation. There are several magnesium supplements available to purchase online.
However, taking too much magnesium may lead to nausea, abdominal cramping, and diarrhea. People should always consult with a healthcare professional before deciding to take magnesium supplements.