Magnesium
Snapshot Top Picks Comparison Buying Guide FAQ
Minerals
Water-soluble

Magnesium

Magnesium plays a critical role in over 300 enzymatic reactions, supporting bone health, cardiovascular function, and stress management.

Snapshot Top Picks Comparison Buying Guide FAQ

Snapshot

Primary Goal

Support nervous system function, muscle health, and stress management

Dosage Range

200-400 mg elemental magnesium daily

Best Time to Take

Evening (for sleep benefits) or divided throughout the day

Time to Effect

1-2 weeks for noticeable improvements in sleep and muscle tension

Common Stacks

Vitamin D3, Calcium, Zinc, B6

Intake Notes

Best absorbed in chelated forms; may cause loose stools at higher doses

Top Picks

1
Magnesium Glycinate
MG
Capsule 120 mg elemental
9.9 /10

Magnesium Glycinate

Pure Encapsulations
$27.60
Who it's for
Those seeking the highest quality, hypoallergenic magnesium for sleep and stress
Why we picked it
Exceptional purity standards with third-party testing and superior bioavailability
Buy Now
2
MagMind
M
Capsule 144 mg elemental
9.7 /10

MagMind

Jarrow Formulas
$29.95
Who it's for
Those primarily seeking cognitive benefits and brain health support
Why we picked it
Contains the only form of magnesium proven to significantly raise brain magnesium levels
Buy Now
3
High Absorption Magnesium
HA
Tablet 200 mg elemental
9.4 /10

High Absorption Magnesium

Doctor's Best
$14.99
Who it's for
Active individuals and those seeking an affordable, well-absorbed option
Why we picked it
Excellent value with clinically studied chelated form for optimal bioavailability
Buy Now

Top 10 Comparison Table

RankProduct
NootroScore™
Key FeaturesPricingActions
1
Magnesium Glycinate
MG
Magnesium Glycinate
Pure Encapsulations
120 mg elemental
Capsule
9.9
Highly bioavailable formGentle on theFree from common
$27.60
180 servings
$0.15 per serving
Buy
2
MagMind
M
MagMind
Jarrow Formulas
144 mg elemental
Capsule
9.7
Patented Magtein® formSupports cognitive functionPromotes brain health
$29.95
90 servings
$0.33 per serving
Buy
3
High Absorption Magnesium
HA
High Absorption Magnesium
Doctor's Best
200 mg elemental
Tablet
9.4
TRAACS® magnesium lysinateSupports energy productionAssists muscle recovery
$14.99
120 servings
$0.12 per serving
Buy
4
Natural Calm
NC
Natural Calm
Natural Vitality
325 mg elemental
Powder
9.2
available in multiplePromotes relaxationSupports stress management
$23.95
30 servings
$0.80 per serving
Buy
5
Magnesium Caps
MC
Magnesium Caps
Life Extension
500 mg (3 forms)
Capsule
9.0
Contains three complementarySupports cardiovascular healthPromotes bone density
$19.50
100 servings
$0.20 per serving
Buy
6
Magnesium Citramate
MC
Magnesium Citramate
Thorne Research
135 mg elemental
Capsule
8.9
Combines citrate andSupports energy productionPromotes cardiovascular health
$15.00
90 servings
$0.17 per serving
Buy
7
Magnesium Glycinate
MG
Magnesium Glycinate
NOW Foods
200 mg elemental
Tablet
8.8
Budget-friendly glycinate formSupports nerve andPromotes relaxation
$13.99
180 servings
$0.08 per serving
Buy
8
Magnesium Glycinate Complex
MG
Magnesium Glycinate Complex
Klaire Labs
100 mg elemental
Capsule
8.7
Pharmaceutical gradehypoallergenic formula idealSupports neurological health
$22.99
100 servings
$0.23 per serving
Buy
9
Magnesium Breakthrough
MB
Magnesium Breakthrough
BiOptimizers
500 mg (7 forms)
Capsule
8.6
Contains all 7Full-spectrum magnesium supportPromotes whole-body health
$39.95
60 servings
$0.67 per serving
Buy
10
Magnesium Ancient Complex
MA
Magnesium Ancient Complex
Ancient Nutrition
300 mg
Capsule
8.5
Fermented magnesium blendSupports muscle andPromotes heart health
$24.95
90 servings
$0.28 per serving
Buy

Buying Guide

Why It Matters

Magnesium is involved in over 300 enzymatic reactions in the body, supporting everything from energy production to DNA synthesis. Modern farming practices have depleted soil magnesium content, and processed foods are typically low in this vital mineral, making deficiency increasingly common.

Who Needs It

High-Stress Individuals

Chronic stress depletes magnesium stores. Those with demanding jobs or lifestyles often benefit from supplementation.

Athletes & Active People

Physical exertion increases magnesium requirements. Supplementation can support recovery and prevent muscle cramps.

Poor Sleepers

Magnesium helps activate the parasympathetic nervous system, promoting relaxation and restful sleep.

How to Take It

Timing

For sleep benefits, take 1-2 hours before bedtime. For general health, magnesium can be divided throughout the day with meals to improve absorption and minimize digestive effects.

Absorption

Taking with food improves absorption. Avoid taking with high-fiber meals or calcium supplements, which can compete for absorption. Some forms are better absorbed than others.

Cycles

Magnesium is generally safe for continuous use. Some people cycle higher doses during periods of increased stress or muscle tension.

Pro Tip: If digestive discomfort occurs, try a different form or start with a lower dose and gradually increase.

What to Avoid

Magnesium Oxide

Despite its high elemental magnesium content, it has poor bioavailability (only about 4% absorption rate) and commonly causes digestive upset.

Excessive Calcium

High calcium intake without adequate magnesium can disrupt their critical balance. Aim for a ratio closer to 1:1 rather than the typical 2:1 calcium:magnesium ratio.

Poorly Chelated Forms

Low-quality chelated magnesium supplements may be bound to inferior amino acids or have incomplete chelation, reducing absorption benefits.

Frequently Asked Questions

What's the difference between various forms of magnesium?

  • Magnesium glycinate: Well-absorbed, gentle on digestion, ideal for sleep and anxiety
  • Magnesium citrate: Moderate absorption with mild laxative effect
  • Magnesium L-threonate: Specifically targets brain health, crosses blood-brain barrier
  • Magnesium oxide: Poorly absorbed but highest elemental magnesium content
  • Magnesium malate: Often used for energy production and muscle function
  • Choose based on your specific health goals and digestive sensitivity

Can magnesium help with muscle cramps and tension?

  • Yes, magnesium is crucial for muscle relaxation
  • Helps alleviate muscle cramps, tension, and spasms
  • Beneficial for athletes and those with chronic pain conditions like fibromyalgia
  • Works by regulating calcium intake into muscle cells
  • Supports proper nerve function to reduce cramping
  • Most effective in well-absorbed forms like glycinate or malate

How do I know if I have a magnesium deficiency?

  • Common signs: muscle cramps, fatigue, irritability, poor sleep, headaches
  • Other symptoms: irregular heartbeat, muscle twitches, anxiety
  • Risk factors: high stress, excessive alcohol, digestive diseases, diabetes
  • Standard blood tests often miss deficiencies (serum tests)
  • RBC (red blood cell) magnesium testing is more accurate
  • Consider symptoms alongside risk factors for best assessment

Is it possible to take too much magnesium?

  • Yes, excessive supplementation can cause digestive distress, particularly diarrhea
  • Digestive upset is usually the first sign you've taken too much
  • Severe toxicity is rare with oral supplements
  • Symptoms of extreme excess: irregular heartbeat, low blood pressure, confusion
  • Higher risk in those with impaired kidney function
  • Start with lower doses and increase gradually to assess tolerance