9 Best Magnesium Supplements That Get Dietitians’ Stamp of Approval
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Perhaps you’ve stumbled upon the sleepy-girl mocktail trend while scrolling on TikTok—while trying to fall asleep, no less. Well, it turns out using the best magnesium supplements in a drink can actually have some nutritional benefits for a solid night of shut-eye. “The TikTok sleepy-girl mocktail incorporates ingredients like tart cherry juice and magnesium powder–which regulates neurotransmitters for relaxation–both scientifically recognized for promoting sleep,” Michelle Routhenstein, MS, RD, a registered dietitian nutritionist who specializes in heart disease prevention, tells Glamour.
In addition to sleep benefits, experts say magnesium can also help with constipation, relaxation and anxiety, muscle recovery, and more. Below, we break down the various types of magnesium, what to look for in a magnesium supplement, and the best ones to try for your various needs, according to registered dietitians and our team of editors and reviewers who tested them.
Best magnesium supplements, at a glance
- Best Magnesium Supplement Overall: BIOptimizers Magnesium Breakthrough Supplement 4.0, $40
- Best Budget Magnesium Supplement: Doctor’s Best High Absorption Magnesium Glycinate Lysinate, $18
- Best Magnesium Supplement for Sleep: Thorne Magnesium Bisglycinate Powdered Magnesium Formula, $48
- Best Magnesium Supplement for Constipation: Pure Encapsulations Magnesium Glycinate, $26
- Best Liquid Magnesium Supplement: MaryRuth Organics Calm Magnesium Bisglycinate Liquid Supplement, $29
- Best Magnesium Supplement for Relaxation: Innate Vitality Magnesium Glycinate $19
Your magnesium supplement questions, answered
- What is magnesium?
- What does magnesium do in the body?
- Who can benefit from a magnesium supplement?
- The different types of magnesium supplements
- What to look for in a magnesium supplement
- What is the proper dosage for a magnesium supplement?
- Do magnesium supplements interact with medications?
- Who shouldn’t take a magnesium supplement?
Best Overall: BIOptimizers Magnesium Breakthrough Supplement 4.0
This bottle contains not one, not two, but seven different forms of magnesium including magnesium taurate, magnesium bisglycinate and magnesium chelate for muscle-building and recovery. Glamour commerce producer Leilani McQuay noticed improvements in her overall well-being after using it for seven months: “Ever since my nutritionist recommended this magnesium supplement to address my gut issues, my health has seen a remarkable improvement. I take two capsules every night, and within 15 minutes I feel sleepy,” she says. “The next morning I wake up feeling refreshed, experiencing better sleep, reduced stomach discomfort, and heightened energy levels. It’s truly astonishing how such a simple addition to my daily routine has made such a significant difference.” This magnesium complex also has more than 6,000 reviews on Amazon with a 4.4-star rating to boot.
- Magnesium serving: 500 mg elemental magnesium from a proprietary blend
- Type: Capsule
- Pros: Magnesium complex to cover all your mag bases; no next-day grogginess; vegan; gluten-free; soy-free
- Cons: Pricier than basic magnesium supplements since it has a lot of magnesium forms; have to take two capsules
Best Budget: Doctor’s Best High Absorption Magnesium Glycinate Lysinate
For another solid magnesium glycinate choice, Barbara Kovalenko, RD, a nutrition consultant at Lasta app, points folks toward this tablet from Doctor’s Best, which has 43,901 five-star Amazon ratings and counting. She likes that it is easy on the stomach, gives you 200 mg of magnesium glycinate/lysinate chelate, and is free from allergens.
- Magnesium serving: 200 mg magnesium glycinate chelate
- Type: Capsule
- Pros: Clean ingredient list; great value
- Cons: Some customers complain about pill size being too large; have to take two capsules
Best for Sleep: Thorne Magnesium Bisglycinate Powdered Magnesium Formula
If you’re looking to enjoy a sleepy-girl mocktail, Brenna Larson, MS, RD, a registered dietitian at Factor, says powdered magnesium is a great form to add into your late-night drink, and Thorne’s magnesium bisglycinate is her go-to. “This powdered magnesium bisglycinate is NSF-certified and has 200 mg of magnesium per serving, which is recommended when supplementing for sleep,” she says. “Thorne products are known for being top quality following rigorous safety standards as well as formulated with ingredients that are research-based.” Need more convincing? “I was having tons of hip pain, and within a week it was significantly better, and my sleep has also improved!” says Annie Simons, a stay-at-home mom in the Lehigh Valley, Pennsylvania.
- Magnesium serving: 200 mg magnesium bisglyciante
- Type: Powder
- Pros: Tastes great in sleepy-girl mocktails; solid magnesium content
- Cons: Not everyone loves powder format
Best for Constipation: Pure Encapsulations Magnesium Glycinate
Larson recommends Pure Encapsulations Magnesium Glycinate because it’s NSF-certified and contains magnesium glycinate—the most easily tolerated form. “Depending on how much extra magnesium you need per day, 90 capsules for $26 is a great value,” she says of these easy-to-swallow capsules, which also offer minimal stomach discomfort when digesting.
- Magnesium serving: 120 mg magnesium glyciante
- Type: Capsule
- Pros: High-quality; affordable
- Cons: On the lower side for magnesium content
Best for Relaxation: Innate Vitality Magnesium Glycinate
Glamour contributor Perri Ormont Blumberg has been using this vegan-friendly capsule for years. “I take it religiously before bed because I’m after that ever-elusive nervous system zen and calming remedy pre-zzz’s. While I can’t say I’m sleeping like a baby every night (who is?), the ritual of taking this tasteless tablet puts me in a more zen state of mind, and I think it helps me feel more relaxed in general. I especially notice a difference when I take it as I travel across time zones. And unlike some other products where you have to take two or more capsules per serving, I appreciate you only have to pop one of these per serving.”
- Magnesium serving: 500 mg magnesium glycinate
- Type: Capsule
- Pros: High magnesium content; affordable; clean ingredient list
- Cons: Lackluster packaging if you care about having a pretty supplements shelf (not me!)
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Best Liquid: MaryRuth Organics
Original photo by Glamour reviewer Brie Schwartz
Almond vanilla sleepy-girl mocktail? Yes, please. This liquid supplement is sugar-free and is said to provide enhanced absorption thanks to the micelle liposomal delivery process. A one-tablespoon serving also hits 45% of your daily value needs for vitamin E. In terms of taste, and how it helps folks in the real world, Glamour commerce director Brie Schwartz says this tastes almost like a silky, coconut-y dessert, so having a sip felt like a treat. “When I took it, I was surprised by how actually sleepy I felt shortly after, and I didn’t wake up groggy,” she says.
- Magnesium serving: 135 mg magnesium bisglycinate
- Type: Liquid
- Pros: Tastes great; makes you tired with no next-day grogginess
- Cons: Liquid format not convenient for all; not the most cost-effective
Best for Muscle: Natural Vitality Calm Magnesium Citrate Supplement
Original photo by Glamour reviewer Isabelle Halpern
Glamour reviewer Isabelle Halpern has been taking this supplement daily before bed and has seen improvements in her stress levels, sleep quality, and muscle recovery from workouts. “It’s a bonus that it tastes so good. I’ve been loving putting it in sparkling water as a mocktail too.” From a dietitian’s perspective, Kovalenko likes that it’s easy to mix in water, and each serving gives you 325 mg of magnesium in a form your body can use well. As a bonus, “it’s gluten-free, vegan, and available in different flavors,” she says.
- Magnesium serving: 350 mg magnesium citrate
- Type: Powder
- Pros: Available in unflavored, orange, and raspberry lemon; dissolves easily
- Cons: Some customers dislike the taste.
Best Magnesium Complex: Klaire Labs Mag Complete
This magnesium supplement packs a quadruple punch, comprising “a blend of four magnesium forms, including magnesium taurate, supporting cardiovascular and musculoskeletal health,” says Routhenstein. “It’s free from common allergens and artificial additives, and is GMP-certified for quality assurance,” she says, noting that it’s also easy to swallow with no notable aftertaste.
- Magnesium serving: 240 mg magnesium succinate, magnesium taurinate, magnesium malate, and magnesium citrate complex
- Type: Capsule
- Pros: Affordable; magnesium complex
- Cons: You have to take two capsules per serving.
Best Melatonin-Free Magnesium Supplement: Hilma Sleep Support
This supplement has the addition of reishi mushrooms, passionflower, and more without any extra additives. Better yet, the GMO-free formula is third-party tested and has no artificial sweeteners. The Clean Label Project Certified supplement also comes in a dreamy sky blue bottle that’s simply nice to look at. “I took this as an alternative to melatonin for a calming effect when I was having a hard time falling asleep recently, and it definitely made a difference for me. Even if it was just the placebo effect, my Oura Ring and sleep tracking data are grateful,” says Blumberg.
- Magnesium serving: 78 mg magnesium glycinate
- Type: Capsule
- Pros: Clean ingredients; unique formula with other natural aids to support relaxation; gorgeous packaging
- Cons: Some users report not feeling super sleepy after taking; you have to take two capsules.
10/18What is magnesium?
“Magnesium is a vital mineral crucial for a multitude of physiological functions within the body, encompassing muscle and nerve activity, energy generation, skeletal integrity, heartbeat regularity, and blood pressure regulation,” says Michelle Routhenstein, MS, RD, who specializes in heart disease prevention. The body does not produce magnesium, so it must get the mineral from dietary sources or supplementation.
Dietary magnesium is found in many plant foods like dark leafy greens, legumes, nuts, seeds, and whole grains, says Brenna Larson, MS, RD, a registered dietitian at Factor. As in most cases, getting a nutrient from the foods you consume versus relying on a supplement is ideal. Still, for those who don’t regularly consume enough of these foods, a magnesium supplement can help fill nutrition gaps.
11/18What does magnesium do in the body?
“Some studies suggest [magnesium] could help with sleep and stress,” says Kovalenko. Along with potential sleep and anxiety support, magnesium does a lot for you and your body and mind—your body simply can’t live without it. It's an essential mineral required for many important things within the body such as regulating muscles and nerves, energy production, blood sugar control, enzymatic reactions, and more, says Larson. Magnesium is also very important for your heart and blood pressure, as it helps to keep your heart beating normally. Magnesium even plays a role in bone health, stabilizing enzymes, and in DNA processing.
12/18Who can benefit from a magnesium supplement?
Those who might find magnesium supplements beneficial are individuals with insufficient dietary magnesium intake, those with specific medical conditions or medications hindering magnesium absorption, and those exhibiting symptoms of magnesium deficiency like muscle cramps, fatigue, or irregular heartbeat, says Routhenstein.
While “focusing on increasing nutrient intake from food first is always the best approach,” says Larson, “only 30-40% of dietary magnesium is absorbed by the body, so depending on your health, you may need a boost through a supplement.” Talk to your doctor or healthcare provider if you think you have low magnesium.
13/18The different types of magnesium supplements
Each type of magnesium supplement serves a specific purpose, whether it's to support digestive health, alleviate muscle cramps, promote relaxation, or maintain overall magnesium levels in the body. “For example, magnesium citrate is good for digestion, while magnesium glycinate is ideal for relaxation,” says Lasta nutrition consultant Barbara Kovalenko, RD. Here are some of the most common types of magnesium supplements.
Magnesium glycinate: This type of magnesium is commonly used to aid with sleep and anxiety, says Routhenstein. Larson says, “Magnesium glycinate is magnesium with an added amino acid called glycine. This combination is highly bioavailable, meaning it can pass through your gut without causing irritation so that more is absorbed by the body.” When supplementing for sleep, 200 mg of magnesium glycinate is recommended.
Magnesium taurate: This type of magnesium is commonly used for heart health and cardiovascular benefits, says Routhenstein.
Magnesium citrate: “Magnesium citrate is commonly used as a laxative to relieve constipation,” says Routhenstein, so this supplement will be your BFF if you struggle to have a bowel movement. But magnesium citrate is also well-known to cause stomach discomfort, as it increases the amount of water your intestines absorb, says Larson.
Magnesium oxide: Magnesium oxide is magnesium bound to oxygen, and “it’s commonly used to alleviate symptoms of indigestion and heartburn due to its antacid properties,” says Routhenstein. It’s also used to treat constipation. It might not be the best choice when purchasing a magnesium supplement, as it is not well absorbed by the body compared to other types, says Larson.
Magnesium sulfate: You may have heard of Epsom salt, which is what magnesium sulfate is sometimes called on product labels. “Magnesium sulfate is a magnesium salt that is commonly used for constipation and in IVs,” says Larson. That said, most of us know its Epsom salt alias: “It’s used to treat muscle soreness and stiffness, bruises, and other body aches in a relaxing bubble bath,” says Larson.
Magnesium chloride: Magnesium chloride “is often used in topical applications, such as magnesium oil or lotions, for transdermal absorption to help alleviate muscle cramps and promote relaxation,” says Routhenstein. Muscle cramp relief? More relaxation? Pass the MgCl₂, please.
14/18What to look for in a magnesium supplement
Figuring out what type of magnesium supplement to take is no easy feat, especially since many of them have unnecessary added ingredients and excess sugar (magnesium gummies, we’re looking at you). Here’s a rundown of the key criteria to consider when picking out a magnesium supplement for you.
Check for third-party verification: Since supplements are not regulated by the FDA, it’s important to choose products that are third-party certified. “This means that independent companies test and evaluate the products to ensure that they contain what they claim, as well as comply with good manufacturing practices (GMP),” Larson says. “If you see a USP or NSF seal, that means it’s been third-party tested.”
Check the ingredient list: Read the label, friends. You don’t need a side of, say, sugar, glucose syrup, and artificial colors with your magnesium citrate. Here are the key fillers or additives Kovalenko says to avoid:
- Artificial flavors or sweeteners
- Preservatives
- Allergens (e.g., gluten, soy, dairy)
- Magnesium stearate (commonly used as a flow agent) and titanium dioxide (used as a coloring agent)
Evaluate bioavailability: Bioavailability alert! Not all magnesium supplements are absorbed or utilized equally by the body. “Select supplements containing highly bioavailable forms of magnesium, such as magnesium glycinate,” says Routhenstein. “This ensures efficient absorption by the body, maximizing the supplement’s efficacy in fulfilling magnesium requirements.”
15/18What time of day should you take a magnesium supplement?
When it comes to getting into a daily routine of taking a magnesium supplement, it will vary based on your needs. “For example, magnesium would be preferred in the evening to aid sleep, or it should be taken with meals if it is being used as an antacid or to minimize digestive discomfort,” Routhenstein says. Similarly, according to Larson, there isn’t necessarily a specific time of day that’s best for taking a magnesium supplement, but it is best tolerated when taken with food.
16/18What is the proper dosage for a magnesium supplement?
There isn’t a one-size-fits-all situation for the amount of magnesium you need. “For women, a daily dose of magnesium can vary based on age and health,” says Kovalenko. “Most women might need around 290 to 390 mg a day, split into smaller amounts for better absorption,” says Kovalenko.
Larson points interested parties to the National Institutes of Health fact sheet on the recommended dietary allowance (RDA) for magnesium; for adult women, it’s anywhere between 310 and 420 mg per day (if you are pregnant or lactating, the range is 310–360 mg daily).
17/18Do magnesium supplements interact with medications?
We hate to sound like a broken record, but again, you’re going to want to chat with a health care professional if you have any concerns about potential medication interactions between magnesium supplements and medications. With that in mind, consider this additional warning: “Magnesium supplements may interact with antibiotics, bisphosphonates, diuretics, calcium channel blockers, digoxin, and muscle relaxants, potentially reducing the effectiveness or causing adverse effects, necessitating careful monitoring and appropriate timing of doses,” says Routhenstein.
18/18Who shouldn’t take a magnesium supplement?
Magnesium can be a game-changing supplement for many, but Routhenstein and Larson still caution that individual responses vary. Before trying any supplement, you should consult with your doctor; this is especially true if you have underlying health conditions or are taking other medications.
