Magnesium is a vital mineral that your body needs for essential functions. However, although it is found in a variety of foods, many people don’t get enough magnesium in their regular diets. Magnesium supplements can help prevent nutritional deficiency.
Learn about the best magnesium supplements available on the market and what to look for when choosing one.
9 of the best magnesium supplements
1. Magnesium oxide
- Relieves heartburn and indigestion
- Treats anxiety and migraines
- Has the highest levels of elemental magnesium
- Not readily bioavailable as a supplement because most of it is removed from the body due to its laxative effect
- Low magnesium levels may persist while taking magnesium oxide
2. Magnesium citrate
- Available in powder or gel form, meant to be mixed with water.
- Used as a laxative to treat constipation
- Takes 30 minutes to 6 hours to take effect
- Not recommended for long-term use unless advised by a doctor
3. Magnesium chloride
- Easily obtainable over-the-counter in a pill or topical form (Epsom salt)
- Commonly derived from seawater
- Promotes bone health and can help prevent osteoporosis
- Works as a mild antacid
- Mild laxative effects
- Treats sore muscles and helps relieve pain
- Can cause side effects such as:
- Flushing
- Sweating
- Low blood pressure
- Hypothermia
- Respiratory depression
4. Magnesium glycinate
- May be an alternative for people who have sensitivity to citric acid or oxide form of magnesium due to the laxative effects
- Improves sleep quality
- Does not produce a laxative effect even in high doses
- Increased bioavailability of magnesium
5. Magnesium malate
- Available as a pill or capsule
- Improves mood, energy, and exercise performance
- Mild and does not have a laxative effect
6. Magnesium sulfate
- Available as a liquid or powder
- As an osmotic laxative, the powder form must be mixed with water before consumption
- Administered before colonoscopies to clear the stomach
7. Magnesium orotate
- Combination of magnesium salt and orotic acid (orotic acid is poorly soluble in water, but well absorbed by cells)
- Has antioxidant-like properties
- Provides bioavailable magnesium without a laxative effect
- Does not have the usual side effects of other magnesium supplements
- Well absorbed by the cells
8. Milk of magnesia
- Available as a chewable pill, regular pill, and liquid
- Active ingredient is magnesium hydroxide
- Treats constipation
- When combined with calcium carbonate, can be used to relieve indigestion, heartburn, and an upset stomach
9. Magnesium L-threonate
- Improves learning and memory in people suffering from dementia
How to choose a magnesium supplement
While choosing a magnesium product, you should consider the following factors:
- Amount of magnesium you consume through your diet
- Whether a supplement or topical product is needed to treat a condition
- Best route of delivery, whether oral or topical
- Other ingredients in the supplement
Check out for certifications from independent, third-party testing companies, such as ConsumerLab.com, National Sanitation Foundation International, and United States Pharmacopeial Convention for quality testing. Always talk to your physician before taking a magnesium supplement to evaluate the benefits and risks.
How much magnesium do you need?
| Age | Male | Female |
|---|---|---|
| Birth to 6 months | 30 mg | 30 mg |
| 7 to 12 months | 75 mg | 75 mg |
| 1 to 3 years | 80 mg | 80 mg |
| 4 to 8 years | 130 mg | 130 mg |
| 9 to 13 years | 240 mg | 240 mg |
| 14 to 18 years | 410 mg | 360 mg |
| 19 to 30 years | 400 mg | 310 mg |
| 31 to 50 years | 420 mg | 320 mg |
| 51 years and older | 420 mg | 320 mg |
QUESTION
Next to red peppers, you can get the most vitamin C from ________________. See AnswerWhy does your body need magnesium?
Some of the major functions of magnesium inside the body are as follows:
- Produces amino acids
- Promotes energy production
- Enhances bone health
- Improves vitamin D production
- Regulates blood glucose
- Maintains blood pressure and cardiovascular health
- Transports calcium and potassium across cell membranes in the nervous system
- Maintains heart rhythm and promote heart health
When are magnesium supplements recommended?
Taking magnesium supplements has the following benefits:
- Relieves muscle aches
- Helps with quitting smoking
- Enhances vitamin D absorption
- Maintains health during pregnancy
- Promotes bone health
- Improves sleep quality
- Boosts mental health
Magnesium supplements may be prescribed as a part of the treatment plan for the following conditions:
What are food sources of magnesium?
In addition to taking magnesium supplements, eating magnesium-rich foods can be beneficial in treating magnesium deficiency.
| Food | Serving size | Amount of magnesium |
|---|---|---|
| Pumpkin seeds | 1 ounce | 168 mg |
| Almonds, dry roasted | 1 ounce | 80 mg |
| Spinach, boiled | ½ cup | 78 mg |
| Cashews, dry roasted | 1 ounce | 74 mg |
| Peanuts oil, roasted | ¼ cup | 63 mg |
| Cereal, shredded wheat | 2 large pieces | 61 mg |
| Soymilk, plain or vanilla | 1 cup | 61 mg |
| Black beans, cooked | ½ cup | 60 mg |
| Edamame, shelled and cooked | ½ cup | 50 mg |
| Dark chocolate, 60%-69% cacao | 1 ounce | 50 mg |
| Peanut butter, smooth | 2 tablespoons | 49 mg |
| Bread, whole wheat | 2 slices | 46 mg |
| Avocado, cubed | 1 cup | 44 mg |
| Potato, baked with skin | 3.5 ounces | 43 mg |
| Brown rice, cooked | ½ cup | 42 mg |
| Yogurt, plain low-fat | 8 ounces | 42 mg |
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Medically Reviewed on 6/29/2022
References
Image Source: iStock image
AASLD. The Best Magnesium Supplements. https://engage.aasld.org/blogs/vance-ross1/2021/01/08/the-best-magnesium-supplements
Cleveland Clinic. Magnesium Rich Food. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
AASLD. The Best Magnesium Supplements. https://engage.aasld.org/blogs/vance-ross1/2021/01/08/the-best-magnesium-supplements
Cleveland Clinic. Magnesium Rich Food. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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