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Rating the most effective magnesium dietary supplements of 2022

If you wish to enhance your testosterone ranges, enhance your coronary heart well being, or improve the standard of your sleep, a magnesium complement is perhaps the fitting place to begin.

Magnesium supplementation has been efficiently utilized in scientific analysis research to enhance sleep high quality, deal with stressed leg syndrome, and even to extend androgen ranges in older males.

Trying to reap these advantages from an all-natural mineral? Try our rankings of the highest magnesium dietary supplements in the marketplace, in addition to our detailed evaluate of the science behind magnesium supplementation.

Why You Ought to Belief Us

    Our advisory panel and our analysis crew rank the most effective well being merchandise and dietary supplements based mostly on efficiency, label accuracy, and the efficacy of the elements within the merchandise.


Final up to date: September 3, 2022
Magnesium dietary supplements thought of: 27
Hours of analysis: 44
Consultants reviewed:12
Scientific papers referenced: 22


Finest General

1. Reside Aware MagWell Magnesium And Zinc

  • Mixture of magnesium citrate, magnesium glycinate, and magnesium malate
  • With vitamin D3 to additional assist improve the general effectiveness
  • Fully freed from GMOs, soy, gluten, dairy, shellfish, sugar, fillers, and so forth.
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Finest for ladies

2. Important Components Magnesium Plus Zinc With D3

  • Made within the USA
  • A magnesium complement that improves nervousness and sleep
  • It reduces oxidative harm within the physique
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Finest for nervousness

3. Nuzena Magnesium Pure +

  • Glorious consideration to product high quality and buyer expertise
  • Relieves nervousness and promotes higher sleep
  • Non – GMO, Gluten Free and Vegan pleasant
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Finest for sleep

4. TransparentLabs RawSeries Magnesium Bisglycinate

  • Supplies extra power, improves muscle operate, and higher sleep
  • Has elements that may be simply absorbed by the physique with out disagreeable uncomfortable side effects
  • No synthetic sweeteners or coloring, Gluten-free and non-GMO
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5. Metagenics Magazine Glycinate

  • Provided by an organization which are recognized for his or her high-potency dietary supplements
  • Helps the nervous system and helps the muscle mass loosen up
  • Non-GMO, gluten-free, and vegetarian product
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6. Now Meals Magnesium Citrate

  • Is available in a unfastened powder kind
  • Helps and helps manufacturing of power for the physique
  • It is a best-seller, and could be very simplistic
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7. Life Extension Magnesium Caps

  • Makes use of an unusual type of magnesium: Magnesium L-Threonate
  • Has the potential to enhance reminiscence in older adults
  • Non-GMO, gluten-free
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8. Physician’s Finest Excessive Absorption Magnesium

  • Supplies a dependable 100 mg dose of magnesium in every pill
  • Has chelated magnesium to assist your intestinal tract take up it extra readily
  • Promotes and assist general coronary heart well being
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9. Pure Vitality Pure Calm

  • Is available in a powder kind that you just scoop right into a glass of water to drink
  • An anti-stress drink that’s vegan and gluten free
  • Provides important vitamins for the physique to deal with stress and keep a wholesome physique
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10. Jigsaw Well being Magnesium w/ SRT

  • Time-release magnesium complement
  • Supplies a number of elements that work collectively to assist magnesium do its job inside your physique
  • Supplies vitamin C, vitamin B6, folic acid, vitamin B12, and malic acid
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1. Reside Aware MagWell Magnesium And Zinc

Test the bottom value

For these severe about taking the most effective magnesium complement on the market, MagWell is the highest canine. MagWell comprises three several types of magnesium to maximise absorption and efficacy: magnesium citrate, magnesium glycinate, and magnesium malate.

It additionally stacks the already-potent magnesium system with zinc picolinate (probably the most bioavailable type of zinc) and vitamin D3 to additional assist improve the general effectiveness. It’s fully freed from GMOs, soy, gluten, dairy, shellfish, sugar, fillers, and so forth. Every serving comprises 225 mg of magnesium, 7.5 mg of zinc, and 1000 IUs of vitamin D3.

Made within the USA and third-party examined to make sure high quality, that is undoubtedly Bodynutrition‘s #1 general magnesium complement of 2022.

2. Important Components Magnesium Plus Zinc With D3

Test the bottom value

Important parts Mg comprises 3 totally different types of magnesium – magnesium glycinate, magnesium malate and magnesium citrate – alongside zinc and vitamin D3  to assist with bioavailability and general effectiveness.

It’s additionally made within the USA, and third-party examined to make sure high quality.

With a prolonged record of optimistic opinions about Important Components Mg, you will be sure this is a superb magnesium complement to enhance nervousness and sleep.

3. Nuzena Magnesium Pure +

Test the bottom value

Magnesium Pure + by Nuzena is one other strong possibility. Nuzena’s Magnesium Pure + comprises a dosage of 400mg. Whereas we see comparable dosages in magnesium dietary supplements from different manufacturers, what separates Nuzena from the group is their consideration to product high quality and buyer expertise.

Nuzena gives registered dieticians, high quality certification and actual time high quality stories, alongside their product formulation being; non-GMO, gluten-free and vegan pleasant.

4. TransparentLabs RawSeries Magnesium Bisglycinate

Test the bottom value

For extra power, improved muscle operate, and higher sleep—to not point out higher general efficiency—you could watch your magnesium ranges.

For that, we like TransparentLabs RawSeries Magnesium Bisglycinate. Its system offers you your each day dose in a kind that your physique can instantly take up and put to make use of with out creating further abdomen acid or different disagreeable uncomfortable side effects.

The important thing right here is absorption. Analysis has discovered that magnesium bisglycinate chelate can really be utilized by your physique, not like the options.

And since it’s simple in your physique can entry it, you’ll be able to get pleasure from even the smallest advantages, together with safety in opposition to bone loss, stress-induced thyroid illness, protein deficiency, nerve problems, and DNA toxicity (sure, that’s a factor).

Magnesium Bisglycinate isn’t as low cost as different kinds of magnesium, however it’s positively definitely worth the distinction. No synthetic sweeteners or coloring. No synthetic preservatives. Gluten-free and non-GMO.

5.  Metagenics Magazine Glycinate


Test the bottom value

Metagenics made a reputation for itself as a prescription-style complement firm that provided high-potency dietary supplements that have been solely obtainable with a code from a physician, chiropractor, or different medical skilled.

Their magnesium complement providing comes within the type of magnesium glycinate, a salt type of magnesium that’s not as well-absorbed as a chelate, however tends to be higher tolerated than magnesium oxide (utilized in cheap magnesium dietary supplements), which may upset the abdomen due to its alkalinity.

The dosage is a reasonably normal 100 mg per pill, and the inactive elements are nearly equivalent to various its opponents—cellulose, croscarmellose sodium, stearic acid, and so forth.

Regardless, it does fairly nicely on impartial analytical checks of its contents.  Lab testing reveals that it comprises 105 mg of magnesium per capsule, which means there’s an extra of 5% magnesium.

6.  Now Meals Magnesium Citrate

Test the bottom value

Now Meals Magnesium Citrate is easy powder-form magnesium that’s best-suited for individuals mixing up their very own multi-ingredient dietary supplements.  You’ll want a micro scale to precisely measure dosage, so that is positively a distinct segment decide for DIY-ers solely.

7.  Life Extension Magnesium Caps

Test the bottom value

Life Extension makes use of an unusual type of magnesium, magnesium L-threonate. Whereas it’s not as excessive of a dosage as you’ll discover in different magnesium dietary supplements, this specific kind has been studied for its potential to enhance reminiscence in older adults, so it’s possibility in case your purpose is preserving cognitive operate.

8.  Physician’s Finest Excessive Absorption Magnesium

Test the bottom value

Physician’s Finest Excessive Absorption Magnesium gives a dependable 100 mg dose of magnesium, although it’s received a bit extra fillers and binders than we’d prefer to see in a top-tier product.

9.  Pure Vitality Pure Calm

Test the bottom value

Pure Vitality is a powder-form magnesium complement that’s simply blended up with water to make a flavored drink. For most individuals, tablets are a more sensible choice, however when you’ve got a tough time swallowing, it’s focused possibility (particularly for older adults).

10.  Jigsaw Well being MAG SRT

Test the bottom value

Jigsaw Well being’s magnesium complement combines magnesium with vitamin C, vitamin B6, folic acid, vitamin B12, and malic acid.  It’s good to see these further elements, however MAG SRT does have extra binders and fillers than a few of its opponents.

Class winners

Finest magnesium general: MagWell Magnesium and Zinc

MagWell takes the crown because of its multi-source strategy. With magnesium citrate, glycinate, and malate, MagWell is quickly and effectively absorbed by your physique.

Finest magnesium for sleep: Clear Labs Magnesium Bisglycinate

If you happen to’re taking magnesium for sleep, you need an ultra-pure complement that’s not going to upset your abdomen. Clear Labs wins on each accounts because of its non-alkalizing magnesium bisglycinate formulation.

Finest magnesium for nervousness: Nuzena Magnesium Pure +

Most analysis on utilizing magnesium to deal with nervousness makes use of doses of a minimum of 300 mg. Nuzena Magnesium Pure +, with its 400 mg dose, is a superb option to get the most effective probability of enhancing your nervousness.

Finest magnesium for older adults: MagWell Magnesium and Zinc

MagWell shines for older adults because of its inclusion of zinc and vitamin D alongside magnesium. This triad of micronutrients are very important for supporting robust bones and wholesome hormone ranges in older adults, and deficiencies in magnesium, zinc, and vitamin D are all extra widespread within the aged. 

Finest magnesium for ladies: Important Components Mg

In any respect levels in life, girls want much less magnesium than males. That’s why Important Components Mg is the only option for ladies: with 225 mg of magnesium per serving, it’s lots to make sure you aren’t poor, with out overloading your physique with an excessive amount of magnesium.

Finest magnesium for athletes: Nuzena Magnesium Pure +

Nuzena is a superb possibility for athletes because of its strong dosage and targeted, pure formulation. Its lack of any extraneous elements means it combines nicely with the opposite compounds in your athletic efficiency supplementation stack, making it completely suited to boosting restoration and growing testosterone.  

Who can buy magnesium?

Magnesium is a vital mineral that may be useful for every part from boosting testosterone to enhancing sleep high quality. These purposes recommend a number of key teams which may profit from magnesium supplementation:

Males with low testosterone. Whereas there are many testosterone boosters, estrogen blockers, and male enhancement drugs that use refined blends of elements to assist males with low testosterone, typically the reason for the issue is a scarcity of magnesium.

There’s good scientific proof suggesting that older males with low ranges of magnesium are much more prone to have decrease androgen ranges, and furthermore, if these males take a magnesium complement, their testosterone goes up (1).

Individuals with sleep disturbancesLow ranges of magnesium have been related to poor sleep high quality, and because of this, magnesium is a key ingredient in lots of sleep aids.

Analysis on older adults (who typically have bother getting high quality sleep) means that magnesium dietary supplements can enhance sleep high quality (2).

Individuals with stressed leg syndrome. Stressed legs at evening are a significantly troublesome supply of decreased sleep high quality that’s not normally well-treated with different sleep aids.

The excellent news is that magnesium supplementation would possibly assist calm stressed leg syndrome at evening (3).

Individuals with nervousness. Rising scientific knowledge additionally recommend that magnesium performs a job in regulating emotions of nervousness and nervousness, with proof indicating that boosting magnesium ranges can soothe emotions of tension (4).

How we ranked

For our rankings of the most effective magnesium dietary supplements, we used standards that ensured our prime dietary supplements could be as efficient and versatile as doable:

Dosage appropriate for a broad vary of purposes. Since magnesium has unusually excessive versatility as a complement, we looked for dietary supplements whose per-capsule dosage allowed a broad vary of dosage. Our most well-liked dosage per pill was 100 mg however we allowed some variance round this vary.

A reasonable dosage is necessary due to the “ceiling impact” round magnesium’s bioavailability: very excessive doses are usually not absorbed, as a result of you’ll be able to solely take up a lot at one time.

No generic mineral dietary supplements. Subsequent, we eradicated merchandise that solely supplied magnesium alongside different hint minerals. This meant that merchandise like Solaray Calcium Magnesium Zinc didn’t make the grade, regardless of being a best-seller.

These further elements make it a lot tougher to regulate your magnesium dosage, because you even have to fret about your consumption of the opposite minerals. 

Excessive bioavailabilityWe ranked those who used water soluble types of magnesium like magnesium citrate increased than those who use inexpensive however insoluble types of magnesium like magnesium oxide.

That’s as a result of these cheaper types of magnesium depend on your abdomen acid to dissolve the oxide and launch the magnesium ions into resolution, which makes absorption slower, however extra importantly, can scale back the acidity degree of your abdomen.

Clear complement design. Lastly, we reduce something with an excessive amount of in the way in which of pointless fillers, flavorings, and colorings.

A number of magnesium merchandise are available powder kind, so mixing them right into a shake or smoothie is a significantly better resolution than going with a chewable pill or a gummy.

Pure Vitality Calm Gummies, with its excessive sugar content material, is only one instance of a number of magnesium dietary supplements that didn’t make the ultimate rankings due to this requirement.


Magnesium is an important mineral nutrient that helps your physique produce power, sustain testosterone manufacturing, and sleep nicely. When your physique doesn’t get sufficient magnesium, you might need muscle cramps or weak spot, fatigue, insomnia, and common malaise.

Inadequate magnesium consumption is quite common. Nearly half the inhabitants doesn’t get sufficient magnesium (5).

Older males are significantly weak to magnesium deficiency. Testosterone declines with age, and scientific analysis means that one motive is perhaps decreased blood magnesium ranges (6).

Taking magnesium can elevate testosterone in athletes. Analysis on martial artists discovered {that a} magnesium complement can enhance testosterone ranges after your exercises, making it a helpful addition to your post-workout stack (7).

Magnesium can also assist enhance sleep high quality. A high-dose magnesium complement (500 mg) taken earlier than mattress can enhance emotions of insomnia and enable you to go to sleep faster, in line with one research (8).

Magnesium would possibly assist deal with stressed leg syndrome.  A research by German researchers confirmed magnesium taken earlier than mattress can reduce stressed leg syndrome by over 50% (9).

Magnesium can calm emotions of tension. A current evaluate research cites the potential of magnesium supplementation to cut back emotions of tension and nervousness amongst people who find themselves vulnerable to nervousness problems (10).

Really helpful dosage

Scientific research recommend you must purpose for 300 to 500 mg of magnesium per day. Many of the research cited above use each day magnesium dosages inside this vary.

Magnesium works finest break up up into smaller doses taken a number of hours aside. One research stories that magnesium’s bioavailability is rapidly saturated, so taking 100 to 200 mg at a time will maximize absorption all through the day (11).

Negative effects

Magnesium is protected at low to reasonable dosages. As a water-soluble nutrient that’s ubiquitous in lots of sorts of meals, the human physique is well-equipped to tolerate a variety of magnesium intakes.

Some abdomen discomfort can happen for those who take numerous magnesium on an empty abdomen. You’ll be able to keep away from cramping and nausea by taking magnesium with meals (12,13), and the Mayo Clinic cautions that solely individuals with wholesome kidney operate ought to take a magnesium complement (14).

Insoluble types of magnesium oxide can upset your abdomen. Cheaper magnesium dietary supplements that depend on magnesium oxide can neutralize abdomen acid and trigger an upset abdomen.

Thankfully, our top-rated dietary supplements solely use soluble types of magnesium so that you gained’t have to fret about this facet impact.

When you have kidney issues, you shouldn’t complement with magnesium. Individuals with kidney issues can’t get rid of magnesium from their system as simply, so they need to speak with a physician earlier than taking a magnesium complement.


Q: How does magnesium assist sleep?

A: Low magnesium ranges are related to poor sleep high quality and the event of sleep disturbances together with stressed leg syndrome.

The rationale is perhaps persistent irritation, in line with one research (15). Individuals with low magnesium consumption have excessive ranges of biomarkers for persistent irritation, together with C-reactive protein.

Magnesium additionally interacts with neurotransmitters like GABA which additionally contributes to its function in selling restful sleep (16). 

Q: Are you able to overdose on magnesium?

A: Sure, it’s doable to overdose on magnesium, however solely with extraordinarily excessive dosages. In line with the Workplace of Dietary Dietary supplements on the Nationwide Institutes of Well being, supplemental consumption of magnesium is protected at ranges of a minimum of 350 mg of magnesium per day (17).

Instances of magnesium overdose have been reported after acute ingestion of round 5000 mg, which is a lot magnesium that it overwhelms your physique’s capability to get rid of extra magnesium.

Q: When must you take magnesium?

A: Since there’s a “ceiling impact” to magnesium absorption, it’s finest to separate your magnesium dosage up into a number of smaller doses all through the day.

One medical trial performed by the US Division of Agriculture demonstrates one protocol: two tablets within the morning, one at lunch, and two within the night (18).

Q: What issues can magnesium deficiency trigger?

A: Low ranges of magnesium consumption have been related to poor sleep high quality, stressed leg syndrome, and low testosterone in males.

Individuals significantly weak to magnesium deficiency embrace people who find themselves overweight and older adults (19).

Q: Can magnesium dietary supplements assist with migraines?

A: Some experimental proof suggests a connection between decreases in magnesium ranges and migraines (20).

Nevertheless, two research on utilizing magnesium dietary supplements to deal with migraines discovered no profit (21,22). 

Q: How a lot magnesium is an excessive amount of?

A: In line with well being consultants on the Nationwide Institutes of Well being, it’s not really useful to complement with greater than 350 mg in a day for wholesome adults, until below a physician’s supervision.

Notably, medical trials typically use increased doses than this, particularly when treating magnesium deficiencies, however as soon as magnesium ranges attain wholesome ranges, the standard caveats apply.

Q: Can magnesium dietary supplements assist with constipation?

A: Sure, magnesium can assist with constipation in two methods.

First, massive doses of magnesium salts reminiscent of magnesium sulfate (also referred to as Epsom salts) can immediately deal with constipation by drawing water into your digestive tract and inducing a laxative impact.

Second, supplemental doses of magnesium, whereas not a remedy for acute constipation, are recognized to melt stool.

In truth, this impact is even tracked as an hostile facet impact of magnesium supplementation, but when laborious stools are an issue for you, you can leverage this as a bonus as a substitute of a facet impact.

Q: What’s magnesium citrate?

A: Magnesium citrate is a typical supply of supplemental magnesium that’s notable for being soluble in water.

This makes its absorption ranges fairly excessive in comparison with insoluble types of magnesium reminiscent of magnesium oxide.

Because of this, lots of our top-ranked magnesium dietary supplements use magnesium citrate or different soluble and extremely bioavailable types of magnesium.

Q: What causes low magnesium?

A: The foundation trigger for many circumstances of magnesium deficiency is inadequate dietary consumption.

A low high quality weight loss program that’s missing in nuts, seeds, fruits, and greens is prone to trigger magnesium deficiency.

Sure well being situations, like weight problems, can also trigger low ranges of magnesium by persistent irritation.

Associated articles


Magnesium is an extremely versatile complement that can be utilized to enhance your sleep, calm nervousness, and enhance testosterone ranges.

It’s a potent however protected complement, and combines nicely with different dietary supplements you is perhaps taking for increased testosterone, higher sleep, or improved temper and psychological wellbeing.

Magnesium works finest whenever you take a high-quality, extremely bioavailable complement break up into a number of doses taken all through the day.

For BodyNutrition’s #1 really useful magnesium complement, click on right here.

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