Top 6 Magnesium Supplements of 2024: Expert Dietician Picks
Magnesium is a pivotal mineral that serves as a cornerstone for numerous bodily functions, including muscle relaxation, heart health, and the regulation of blood pressure and sugar levels. Despite its abundance in various foods like vegetables, whole grains, nuts, and beans, many individuals find themselves deficient due to inadequate dietary intake or specific health conditions. This comprehensive guide delves into the top magnesium supplements of 2024 as recommended by dieticians, providing insights into selecting the most beneficial type for your health needs.
A Quick Look at the Best Magnesium Supplements
Best Overall: Thorne Magnesium Bisglycinate Powder
Best Liquid: Pure Encapsulations Magnesium Liquid
Best for Anxiety: Klaire Labs Magnesium Glycinate Complex
Best for Muscle Cramps: MegaFood Magnesium
Best for Magnesium Deficiencies: Trace Minerals Mega-Mag
Best for Constipation: Pure Encapsulations Magnesium Citrate
| Product Name | Type | Form of Magnesium | Best for | % of DV |
|---|---|---|---|---|
| Thorne Magnesium Bisglycinate Powder3rd | Powder | Glycinate Chelate | General Health | 48% |
| Pure Encapsulations Magnesium Liquid3rd | Liquid | Citrate | General Health | 51% |
| Klaire Labs Magnesium Glycinate Complex3rd | Capsule | Glycinate Chelate, Oxide | Anxiety | 24% |
| MegaFood Magnesium | Tablet | Fermented Glycinate | Leg Cramps | 12% |
| Trace Minerals Mega Mag3rd | Liquid | Chloride | Magnesium Deficiency | 95% |
| Pure Encapsulations Magnesium Citrate3rd | Capsule | Citrate | Constipation | 36% |
3rd = Third party tested
Understanding Magnesium's Role
Magnesium's integral role in health cannot be overstated. It aids in over 300 enzyme reactions, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Despite its critical functions, magnesium deficiency is increasingly common, attributed to modern diets low in magnesium-rich foods.
How to Choose the Right Magnesium Supplement
Choosing a magnesium supplement requires understanding the different forms available and their respective benefits. Factors such as absorption rates, specific health needs (e.g., anxiety relief, muscle cramp alleviation), and personal preferences (e.g., powder vs. liquid form) play crucial roles in this decision.
Pricing Guide for Magnesium Supplements
The cost of magnesium supplements can vary widely, with prices generally ranging from $0.09 to $0.67 per serving. This guide classifies them into three categories based on cost per serving:
$: Under $0.20
$$: $0.20–$0.50
$$$: Over $0.50
In-depth Reviews of the Best Magnesium Supplements
Best Overall: Thorne Magnesium Bisglycinate Powder
Best Overall
Thorne Magnesium Bisglycinate Powder
Form: Powder
Number of servings: 60 per container
Form of magnesium: bisglycinate chelatePrice: $$$
Thorne's Magnesium Bisglycinate Powder stands out for its superior absorption, quality ingredients, and user-friendly form. Ideal for those who prefer not to swallow pills, this powder can be mixed into beverages or foods. It's particularly notable for its calming effect on the brain, attributed to the magnesium being bound to glycine, an amino acid with potential sleep benefits. This product is NSF Certified for Sport, ensuring it's free from substances banned in professional sports, making it an excellent choice for athletes.
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Thorne Research's Magnesium Bisglycinate Powder takes the lead for its uncompromising quality and thoughtful formulation. This supplement is a game-changer for those averse to pills, offering a versatile powder that integrates effortlessly into your daily regimen, whether as a smoothie mix-in or a standalone drink.
Key Ingredients and Benefits:
Core component: Magnesium is bound with the amino acid glycine, which research suggests may contribute to a calming effect on the brain and enhance sleep quality.
Chelated form: Designed for enhanced absorption and minimal laxative effect, making it a gentle yet effective choice.
Flavor: Naturally sweetened with monk fruit, this powder sidesteps common undesirables like added sugars, artificial flavors, and thickeners.
Quality and Safety:
Thorne’s commitment to quality is underscored by their compliance with NSF International and TGA standards.
For athletes, this powder's NSF Certified for Sport guarantee ensures it's free of over 200 banned substances, making it a trustworthy supplement for sportspersons.
Considering that a significant portion of adults do not meet the daily recommended magnesium intake, incorporating a high-quality supplement like Thorne’s can be pivotal in addressing these gaps.
Thorne's Magnesium Bisglycinate is more than just a supplement; it's a commitment to your health, ensuring you're not just meeting your daily magnesium needs but doing so with a product that's as concerned about what goes into your body as you are.
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✅ highly absorbable form of magnesium
✅ no artificial ingredients
✅ manufactured in a facility that meets NSF and TGA standards
✅ NSF Certified for Sport
✅ good flavor, according to reviews
❌ expensive
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Dose: 1 scoop (3.95 g) per day
Active ingredient(s): magnesium 200 mg
% DV: 48%
Age range: adult
Best Liquid: Pure Encapsulations Magnesium Liquid
Best Liquid
Pure Encapsulations Magnesium Liquid
Form: Liquid
Number of servings: 48–96 per container
Form of magnesium: citrate
Price: $$$
For those who prefer liquid supplements, Pure Encapsulations' Magnesium Liquid offers an easily absorbable form of magnesium citrate. This product is free from artificial sweeteners and colors, featuring natural fruit flavors for palatability. It's particularly suited for individuals with dietary restrictions, being gluten-free and non-GMO.
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I've had the pleasure of incorporating Pure Encapsulations' Liquid Magnesium Citrate into my daily wellness routine, and I must say, it's been a game-changer for me. My preference for liquid supplements stems from a dislike of swallowing pills, making this product a perfect fit. Here's a deeper dive into my experience:
Taste and Palatability:
The natural fruit flavors and apple juice concentrate, sweetened subtly with stevia extract, make this liquid magnesium a delight to consume. Unlike other supplements that can have a medicinal or artificial aftertaste, this one is genuinely enjoyable, which makes daily supplementation something I look forward to rather than dread.
Quality and Dietary Compatibility:
What stands out to me is the product's commitment to purity. Being free from artificial sweeteners and colors aligns with my dietary preferences. Moreover, its certification as gluten-free and non-GMO reassures me that I'm choosing a product that's in line with my health and wellness values.
Usage Experience:
Following the recommended dosage of 1 teaspoon with a meal once per day has been straightforward. The liquid form not only eases the intake but also allows for flexibility in how I choose to consume it—straight or mixed into a beverage. The inclusion of vitamin B6 is a thoughtful addition for its metabolic benefits, though it does require mindfulness to avoid overlap with other supplements.
Personal Benefits:
While I sought out this supplement primarily for its metabolic energy support, I've noticed an array of unexpected benefits. My cardiovascular health feels supported, and there's been a noticeable improvement in my cognitive function. The ease of incorporating it into my routine without the gastrointestinal discomfort sometimes associated with magnesium supplements has been a significant plus.
Overall Impressions:
Pure Encapsulations' Liquid Magnesium Citrate has earned its place in my daily regimen. The company's focus on high-quality, vegan ingredients backed by science, combined with the product's effective formulation, has impressed me. For anyone looking to support their metabolic energy, cardiovascular, and cognitive health with a liquid supplement, I can't recommend this product enough.
In sum, this magnesium supplement not only meets my nutritional needs but does so in a way that's enjoyable and aligned with my health principles. It's a rare find in the crowded supplement market and one I feel confident in continuing to use and recommend.
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✅ liquid form might be more appealing to some
✅ certified gluten-free
✅ non-GMO
✅ vegetarian
❌ expensive
❌ may cause cramping and diarrhea
❌ should not be taken along with another vitamin B6-containing supplement
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Dose: 1/2 tsp (2.5 mL)–1 tsp (5 mL) per day
Active ingredient(s): vitamin B6 10–20 mg (588–1,176% DV), magnesium 107–215 mg (25–51% DV)
Age range: adult
Best for Anxiety: Klaire Labs Magnesium Glycinate Complex
Best for Anxiety
Klaire Labs Magnesium Glycinate Complex
Form: Capsule
Number of servings: 100 per container
Form of magnesium: bisglycinate chelate, oxide
Price: $
Klaire Labs' Magnesium Glycinate Complex is a top choice for alleviating anxiety, combining magnesium glycinate and oxide. This blend aims to maximize the calming effects on the nervous system. It's third-party tested for quality assurance, free from artificial additives, and produced in a CGMP-certified facility.
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Klaire Labs Magnesium Glycinate Complex has earned my top recommendation, especially for those dealing with anxiety. As someone who has grappled with the jittery hands and racing thoughts that come with anxiety, I've been on a quest to find non-prescription aids. This particular magnesium supplement has stood out for its dual approach to not only promote better sleep but also to provide a calming effect on the nervous system.
Here's why it's my preferred choice for anxiety relief:
Dual-Form Blend:
Each capsule marries chelated magnesium glycinate with magnesium oxide. The former is renowned for its ability to assist with sleep and mitigate anxiety symptoms, while the latter, based on studies, also holds promise for anxiety relief, although more research is welcomed.
Quality Assurance:
The fact that it's third-party tested and manufactured in a CGMP-certified facility places it high on the trust scale. No worries about artificial colors, flavors, or preservatives here, which is a big plus for anyone conscious about clean supplementation.
Dosage Versatility:
With a recommended dosage of one capsule up to three times daily, it offers the flexibility to adjust intake to one's personal needs and the advice of a healthcare professional, allowing for a tailored approach to managing anxiety.
Patented Formulation for Optimal Absorption:
The patented formula is designed for high bioavailability, making it not only effective but also a gentle option for sensitive individuals.
Broad Spectrum of Benefits: Beyond its anxiety-alleviating properties, this magnesium supplement plays a vital role in converting macronutrients to energy, supports vascular tone, aids in proper bone formation, and is critical for muscle function and nerve transmission.
In summary, Klaire Labs Magnesium Glycinate Complex isn't just another supplement; for me, it's been a cornerstone of my wellness routine, offering a natural and potent avenue for anxiety management.
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✅ affordable
✅ third-party tested
✅ manufactured in a CGMP certified facility
✅ no artificial ingredients or preservatives
❌ could become expensive if taking the maximum dose of 3 capsules per day
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Dose: 1 capsule, 1–3 times per day
Active ingredient(s): magnesium 100 mg
% DV: 24%
Age range: adult
Best for Muscle Cramps: MegaFood Magnesium
Best for Muscle Cramps
MegaFood Magnesium Capsules
Form: Tablet
Number of servings: 60 per container
Form of magnesium: fermented bisglycinate
Price: $$
MegaFood's Magnesium is acclaimed for its effectiveness against muscle cramps, utilizing a natural calcium blocker mechanism to relax muscles. This supplement is also notable for its environmental and health certifications, including being a Certified B Corporation and testing for over 125 pesticides and herbicides.
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Effective Muscle Cramp Management:
Having personally grappled with muscle cramps, I've found MegaFood’s Magnesium a noteworthy ally. It's one supplement that many, including myself, have anecdotally celebrated for its muscle relaxation benefits. Magnesium acts as a natural antagonist to calcium—the culprit behind muscle contractions—thus helping to prevent cramps.
Anecdotal Evidence and Research:
While scientific research into magnesium's role in alleviating cramps isn't definitive, the individual accounts, including my own, tilt favorably towards positive outcomes. Many users report a noticeable decrease in the frequency and intensity of muscle cramps when regularly taking this supplement.
Ease of Consumption:
A significant advantage of MegaFood’s Magnesium is the ability to take it on an empty stomach, which is not common for all supplements. This feature has allowed me to incorporate it into my bedtime routine, which seems to stave off the nocturnal leg cramps that used to disrupt my sleep.
Corporate Responsibility and Product Purity:
MegaFood’s status as a Certified B Corporation adds an extra layer of trust in their products. This certification ensures that they meet high standards of accountability and environmental stewardship, which is reassuring. The supplement itself is rigorously tested for contaminants and boasts a label of being non-GMO, vegan, and gluten-free, aligning with clean eating principles many consumers, including myself, are looking for.
Additional Nutritional Benefits:
What's more, each tablet includes organic spinach, a natural source of magnesium, which complements the supplement's cramp-alleviating properties. This thoughtful addition showcases MegaFood’s commitment to holistic health.
In my experience and based on widespread user feedback, MegaFood’s Magnesium is a solid recommendation for anyone seeking a natural solution for muscle cramps. It offers a blend of effectiveness, ease of use, and ethical production that's hard to find in the crowded supplement market.
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✅ Certified B Corp product
✅ tested for pesticides and herbicides
✅ non-GMO
✅ vegan
✅ gluten-free
❌ not third-party tested for purity or accuracy
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Dose: 1 tablet per day
Active ingredient(s): magnesium 50 mg
% DV: 12%
Age range: adult
Best for Magnesium Deficiencies: Trace Minerals Mega-Mag
Best for Muscle Cramps
Trace Minerals Mega-Mag Liquid
Form: Liquid
Number of servings: 30 Servings per container
Form of Magnesium: chloride
Price: $$
For those specifically looking to address magnesium deficiencies, Trace Minerals' Mega-Mag offers a potent dose of magnesium chloride. This form is known for its high bioavailability and effectiveness in replenishing magnesium levels. The liquid format makes it versatile for mixing with beverages or food.
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Navigating through the multitude of options for addressing magnesium deficiencies, Trace Mineral Mega Mag has emerged as a standout for me, and here’s why it might just be the solution you're looking for:
Targeted Magnesium Support:
Trace Mineral Mega Mag delivers an impressive 95% of the Daily Value (DV) of magnesium in the form of magnesium chloride. This particular form is lauded for its efficiency in replenishing low magnesium levels, a crucial factor for those specifically dealing with deficiencies. My experience aligns with this claim, as I noticed significant improvements in symptoms associated with my own magnesium deficiency.
Purity and Simplicity:
What initially drew me to this product was its minimal ingredient list, devoid of artificial additives and unnecessary sugars. The straightforward composition of magnesium, chloride, sodium, potassium, sulfate, and boron means you're getting what you need without any undesirable extras. This simplicity is something I highly value in a supplement, especially when managing a deficiency.
Quality Assurance:
The third-party testing by Labdoor and the CGMP registration of the manufacturing facility gave me the confidence I needed to trust in the safety and efficacy of Trace Mineral Mega Mag. Knowing that the product undergoes rigorous testing to ensure its quality made my decision to try it much easier.
Usage Flexibility:
While some might find the taste a bit strong, I found that mixing it with water, juice, or even incorporating it into a meal makes it quite palatable. This flexibility in how it can be consumed allows for easy integration into daily routines, ensuring consistent use for optimal benefits.
Personal Recommendation:
Based on my journey with magnesium deficiency and the tangible benefits I've experienced since incorporating Trace Mineral Mega Mag into my regimen, I wholeheartedly recommend it to anyone looking for an effective solution. Its potent magnesium content, coupled with the commitment to purity and quality, makes it a superior choice for tackling deficiencies head-on.
In summary, Trace Mineral Mega Mag is more than just a supplement; it's a lifeline for those struggling with magnesium deficiency. Its targeted formula, combined with the assurance of quality and the ease of use, has made a significant difference in my health, and it could potentially do the same for you.
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✅ high level of magnesium to address deficiency
✅ pure ingredients
✅ third-party tested
❌ strong flavor
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Dose: 4 mL (0.8 tsp) per day
Active ingredient(s): magnesium 400 mg (95% DV), chloride 1,100 mg (48% DV), sodium 5 mg (<1% DV), potassium 5 mg (<1% DV)
Age range: adult
Best for Constipation: Pure Encapsulations Magnesium Citrate
Best for Constitpation
Pure Encapsulations Magnesium Citrate
Form: Liquid
Number of servings: 180 per container
Form of magnesium: citrate
Price: $
Pure Encapsulations' Magnesium Citrate is recommended for its efficacy in treating constipation, working as an osmotic laxative to facilitate bowel movements. It's produced in an NSF-registered and CGMP-certified facility, ensuring high standards of quality and safety.
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Ease of Digestive Discomfort:
My experience with Pure Encapsulations Magnesium Citrate has been overwhelmingly positive, especially regarding its gentle yet effective relief from occasional constipation. The product's use of magnesium citrate, a compound known for its laxative effect, has been instrumental in providing a comfortable solution to what can be an uncomfortable issue.
Manufacturing Excellence and Dietary Inclusivity:
The NSF registration and CGMP certification of the facility where this supplement is produced have instilled a deep sense of trust in its quality. Additionally, the supplement's vegan, non-GMO, and gluten-free status ensures it meets a broad spectrum of dietary preferences and needs.
Tailored Intake and User Comfort:
The thoughtful dosage per pill allows for personalized adjustment based on individual needs, avoiding the all-too-common urgency and discomfort associated with many laxatives. The ability to take the supplement with meals enhances its user-friendliness, fitting seamlessly into daily routines.
Broad User Approval:
User testimonials frequently highlight the product's effective results and the brand's commitment to purity, particularly noting the absence of unnecessary fillers. These reviews underline the supplement's reputation for quality and effectiveness in its role in supporting digestive health.
In conclusion, for those in need of a trustworthy, gentle, and adaptable supplement to address constipation, Pure Encapsulations Magnesium Citrate comes highly recommended. It's not just my personal review but a widely shared sentiment that this supplement offers a dependable and quality-assured option for maintaining digestive regularity.
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✅ affordable
✅ NSF registered and CGMP certified
✅ certified gluten-free
✅ non-GMO
✅ vegan
❌ may cause cramping and diarrhea
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Dose: 1 capsule, 1–4 times per day
Active ingredient(s): magnesium 150 mg
% DV: 36%
Age range: adult
How We Chose
Our selection criteria focused on ingredient quality, intended use, magnesium form effectiveness, and third-party testing for safety and purity. We aimed to include products that cater to specific health needs and preferences, ensuring a comprehensive guide to the best magnesium supplements available.
Conclusion
Magnesium supplements offer a viable solution to addressing deficiencies and improving overall health. Whether you're seeking to enhance sleep quality, reduce anxiety, alleviate muscle cramps, or combat constipation, there's a magnesium supplement tailored to your needs. Remember to consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your health goals and medical history.
