The Best Magnesium Supplements to Buy Right Now
Thorne Magnesium Citrate Supplements in Powder
BioEmblem Magnesium Supplements
Vitalitown Magnesium Supplements
Double Wood Magnesium Supplements
Nature Made Magnesium Supplements
Swanson Magnesium Supplements
Bluebonnet Magnesium Supplements
New Chapter Magnesium Supplements
Magnesium is one of the most popular supplements on the market thanks to wide-ranging potential benefits like better sleep, stress reduction, and improved digestion. Much of this popularity has been driven by social media, including the viral #SleepyGirlMocktail
trend. Plus, a slew of A-listers from Taylor Swift to Scarlett Johansson to Lenny Kravitz have also talked about taking magnesium to relax.
But what is magnesium, anyway? The essential mineral is used by every cell in your body to function. It helps turn food into energy, makes strong bones, and keeps your heart beating normally. It also supports muscle and nerve function, blood pressure, healthy blood-sugar levels, and promotes sleep.
There are several types of magnesium supplements, and each binds magnesium to a different molecule, affecting absorption and how the supplement is used. “Magnesium citrate, chloride, lactate, and aspartate generally have better bioavailability than magnesium oxide because they are more soluble and more readily absorbed,” Dr. Martina Ambardjieva, MD, Ph.D., urologist, and medical expert at Invigor Medical, tells Rolling Stone. “Magnesium glycinate also tends to be well tolerated.”
Studies show that magnesium citrate may support digestion and bowel regularity, chloride muscle and nerve function, lactate energy production, aspartate muscle function and energy, and glycinate relaxation, sleep, and stress management. According to Dr. Ambardjieva, the recommended total daily magnesium intake is approximately 310 to 320 milligrams daily for women and 400 to 420 milligrams for men, including food sources.
In order to choose the right magnesium supplement for your health and lifestyle, Dr. Ambardjieva recommends checking the amount of elemental magnesium (the actual weight of the magnesium in the supplement) and avoiding unnecessarily high doses. The best magnesium supplements also have third-party testing, such as USP or NSF verification.
The Best Magnesium Supplements to Buy Right Now
If you’re looking to try magnesium for yourself, pick up one of the supplements below.
POWDER
Thorne Magnesium Citrate Supplements in Powder
800+ Bought This Month
Pros: Can be mixed with water
Cons: Causes frequent bathroom urges
Thorne Magnesium Citrate delivers 250 mg of highly absorbable magnesium in a convenient citrus-berry powder that can be mixed with water, ideal for those who don’t feel comfortable swallowing pills. Although a powder, it’s not recommended to take it before bed, like other powders in the #SleepyGirlMocktail trend, as magnesium citrate is a type of laxative. On the other hand, it supports muscle and cardiovascular health, promotes regular digestion, and helps maintain urinary mineral balance, with NSF certification.
HIGH ABSORPTION
BioEmblem Magnesium Supplements
50K Bought This Month
Pros: Approved by over 32,000 Amazon customers
Cons: Reviewers say there is an aftertaste
BioEmblem’s Triple Complex provides 300 mg per serving from glycinate, malate, and citrate. The three types of magnesium here promote bone health and muscle support, and the brand is third-party tested and NSF- and Labdoor-certified. However, it does not clearly distinguish how much of the 300 mg is elemental magnesium. Still, it’s proven to be a popular option among customers, with over 32,000 reviews and a 4.6-star rating on Amazon.
4 MAGNESIUM FORMS
Vitalitown Magnesium Supplements
5k Bought This Month
Pros: Supports bone, heart, nerve, and immune health in one
Cons: The dose is higher than what is doctor-recommended for adults
Vitalitown’s Magnesium Complex provides four forms: glycinate, citrate, taurate, and malate. The product is NSF certified and third-party tested. At 500 mg per serving, its dose is relatively high compared with typical daily magnesium needs, making dose awareness important. As Dr. Ambardjieva tells us, there isn’t one ideal supplemental dose for everyone, so guidance from your physician about the right dose is recommended.
GOOD FOR DEFICIENCY
Double Wood Magnesium Supplements
1K Bought This Month
Pros: Targets fatigue, muscle issues, and constipation
Cons: Lower mgs than what is doctor-recommended for an adult to take daily
Double Wood’s Magnesium Chloride provides 120 mg of elemental magnesium per serving and includes chloride, which Dr. Ambardjieva identified as generally well absorbed. In addition to promoting sleep and supporting muscle and nerve function, studies show that magnesium chloride is a good option for when your body is already deficient. According to the doctor, magnesium deficiency may cause fatigue, weakness, nausea, muscle cramps, tingling, and, in severe cases, seizures or irregular heart rhythms. Double Wood Supplements is also described as third-party tested for purity, potency, microbes, and heavy metals.
TUMMY-FRIENDLY
Nature Made Magnesium Supplements
20K Bought This Month
Pros: Gentle on the stomach
Cons: Must take three large capsules to reach the recommended dose for an adult
Nature Made Magnesium Glycinate provides 300 mg per three capsules and clearly identifies the amount of magnesium provided. Although Dr. Ambardjieva says there is less comparative evidence showing that magnesium glycinate is clearly superior to other well-absorbed forms, research shows that magnesium glycinate is a stomach-friendly supplement, unlike magnesium oxide, and may reduce stress and muscle tension, among other benefits. The product is also USP verified, addressing the recommendation to look for independent quality testing.
HIGH BIOAVAILABILITY
Swanson Magnesium Supplements
400+ Bought This Month
Pros: Lactose-free and absorbs quickly into the bloodstream
Cons: Customers say the pill size is quite large compared to other magnesium capsules
Swanson Magnesium Lactate provides 84 mg of elemental magnesium per capsule and is among the forms Dr. Ambardjieva identified as generally well absorbed due to its high bioavailability. Research suggests that magnesium lactate causes fewer digestive side effects than some other forms of magnesium, and may support healthy blood pressure and normal cell function. Swanson also says its finished supplements undergo independent third-party laboratory testing for purity and potency.
POPULAR AMONG ATHLETES
Bluebonnet Magnesium Supplements
200+ Bought This Month
Pros: Vegan ingredients and the best magnesium supplement for athletes
Cons: The glass jar makes it susceptible to breaking, according to some reviewers
Bluebonnet Magnesium Aspartate provides 400 mg daily as magnesium aspartate, a form Dr. Ambardjieva identified as generally well absorbed. The brand’s supplements undergo rigorous testing for authenticity, purity, and potency, although it does not specifically mention USP or NSF verification. Scientists found that magnesium aspartate helps with proper muscle contraction and is a popular magnesium form for athletes.
100% VEGAN
New Chapter Magnesium Supplements
100+ Bought This Month
Pros: A vegan and kosher supplement that targets multiple health issues
Cons: Only 60 tablets per jar, so long-term users may need to reorder more often
New Chapter Magnesium Bisglycinate Complex contains glycinate and provides 325 mg. It includes chelated bisglycinate, which supports high absorption, along with sea-sourced and fermented magnesium forms. New Chapter says it puts its supplements through third-party testing and validation, and this particular product is 100% vegan and kosher, making it suitable for those with dietary restrictions.
How Much Magnesium Should I Take Each Day?
There isn’t a single magnesium dose that’s right for everyone, and more isn’t necessarily better. According to Dr. Ambardjieva, the recommended daily intake for adults is about 310 to 320 milligrams for women and 400 to 420 milligrams for men, including magnesium from both food and supplements. How much you may need from a supplement depends on your diet and individual health needs. When comparing products, look for the amount of elemental magnesium on the label rather than simply the total amount of the magnesium compound.
Taking too much supplemental magnesium can cause diarrhea, nausea, and abdominal cramping, while extremely high magnesium levels can lead to more serious problems, including effects on the heart and kidneys. People with a documented deficiency or those advised to supplement by a health care professional are the clearest candidates. If you’re unsure whether you need magnesium or which form and dose are appropriate, talk with a health care professional.
Are There Risks With Magnesium?
Magnesium supplements are generally well tolerated when taken appropriately, but higher amounts can cause digestive side effects, including nausea, diarrhea, or abdominal discomfort. The risk of side effects can also vary depending on the form of magnesium. Very low magnesium levels can cause symptoms such as weakness, fatigue, nausea, muscle cramps, tingling, and, in severe cases, abnormal heart rhythms or seizures. However, these symptoms can have many causes and aren’t necessarily a sign of magnesium deficiency.
Because magnesium supplements can also interact with some medications, people taking prescription drugs or managing a medical condition should check with a healthcare professional before supplementing.
How We Chose the Best Magnesium Supplements
We first interviewed Dr. Ambardjieva about magnesium, including which forms may be better absorbed, research-backed benefits, appropriate doses, deficiency symptoms, potential risks, and what consumers should look for in a quality supplement. We then researched available products and evaluated them based on magnesium form, elemental magnesium per serving, ingredient transparency, and serving size. We prioritized products containing forms discussed by the doctor and considered options for different preferences, including vegan, kosher, capsule, and powder formulations.
We also considered tolerability, since some forms and higher doses of magnesium may cause digestive side effects. We did not rely solely on marketing claims, popularity, or customer reviews when making our selections, and third-party testing was a priority for every product. Our picks reflect a combination of evidence, product quality, safety, and practical considerations rather than one-size-fits-all recommendations.
About the Author
Sophie Dunne is an e-commerce writer at Penske Media Corporation, writing across Rolling Stone, Billboard, The Hollywood Reporter, WWD, and Footwear News. Originally from Ireland and based in Los Angeles, she previously worked at Static Media as a writer and editor, covering entertainment, lifestyle, fashion, and travel. Her bylines have appeared in Women’s Health, The List, Women.com, Islands, Grunge, WebMD, and more. Before beginning her writing career in 2019, Sophie lived in Dubai for four years working as an Emirates cabin crew member. Having traveled to 71 countries with the airline, she began writing for an LA-based publication as a travel writer during her final year. Sophie has a degree in Humanities from Carlow College, St. Patrick’s (now South East Technological University) in her native Ireland. She studied English, history, philosophy, and psychology. Sophie mostly reports on entertainment merchandise and celebrity brand partnerships.
Disclaimer: The information in this article is intended for general wellness and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Supplements are not regulated by the FDA in the same way as prescription medications, and individual results may vary. Before adding any new supplement to your routine, consult with a qualified health-care professional, particularly if you are pregnant, nursing, have a pre-existing medical condition, or are taking prescription medications. The products featured in this article have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.
Click here to read the full article.
