Updated on:
Jan 23, 2024
Nutrition

10 Best Magnesium Supplement: Top Picks for Optimal Health

A comprehensive review guide to unveil the best magnesium supplements on market.
Written by
Lianne Fachetti
Medically reviewed by
Dr. Jyothi Shenoy
Table of contents

Did you know that magnesium is one of the four most common minerals [1] found in the human body? Magnesium is the superhero mineral that keeps our bodies in top shape. From muscle power to blood pressure and blood sugar control, it does it all. But here's the catch — most people don't get enough in their diets! This is where magnesium supplements come in handy, folks. Trust us, these little gems are a game-changer.

With the vast array of magnesium supplements on the market, it can be quite a challenge to determine the absolute best one. Fast absorption rates, high concentrations, high bioavailability — all these terms may seem overwhelming. But don't worry, we've got you covered with this article.

Let us explain the benefits of magnesium, the differences among the common kinds of magnesium supplements, and how magnesium supplements can help you achieve optimal health. We'll also break down what you should look for when choosing a magnesium supplement and provide our top picks for the best magnesium supplements.

If you're already a magnesium expert and just want to jump straight to our top picks, feel free to click on this handy shortcut link. No judgment, we get it!

A bottle of magnesium supplement rested against some green leaves against a white background.

Why Is Magnesium Important to Our Bodies?

Magnesium is like the MVP for our body's enzymes. It's got the power to amp up energy production, keep nerves firing, build strong teeth and bones, help muscles chill out, and even play superhero for our immune system. It's also got a secret talent for improving sleep quality, taming stress, and keeping chronic diseases, like heart disease and diabetes, at bay. Talk about a multi-talented mineral.

Magnesium Interacts with Our Cells and Molecules

Our body runs on a fascinating network of cells and molecules that constantly communicate with each other. Magnesium helps facilitate this communication by acting as a catalyst for over 300 enzymes [2] for various biochemical reactions in the body. It's involved in DNA synthesis, protein production, bone growth, energy metabolism, blood sugar level regulation, and blood pressure control. In fact, magnesium is integral to every major metabolic pathway, including neuron communication, muscular contraction and relaxation, as well as maintaining cardiovascular health.

Magnesium Is Linked With Many Health Conditions

You might be wondering if magnesium is so crucial to our body's functions, what happens when we don't have enough of it? Well, studies have shown that magnesium deficiency is linked to various health conditions.

Nervous System

Magnesium acts as a calcium channel blocker that keeps the nerves from overreacting until it's time to fire. Without enough magnesium, the nerves can become hyperactive and cause symptoms like muscle twitches, cramps, tingling sensations, and even neuron cell death [3]. Over time, low levels of magnesium can increase the risk of migraine, brain fog [4], mood disorders, anxiety [5], stroke [6], dementia, multiple sclerosis [7], Alzheimer's disease [8], and Parkinson's disease [9].

Immune System and Bones

You probably already know that vitamin D plays a crucial role in supporting a healthy immune system and maintaining strong bones, but did you know that magnesium is needed to activate vitamin D [10] in your body? Without enough magnesium, vitamin D can't do its job effectively, leading to a weakened immune system and an increased risk of autoimmune diseases and osteoporosis [11].

What's more alarming is when your body's magnesium levels are low, it can trigger your cytokine white blood cells to attack your body cells and tissues, causing a systemic low-grade inflammation called a cytokine storm, leading to endothelial dysfunctions [12]. In rare cases, it can even damage the endothelium and trigger abnormal blood clotting in your body's blood vessels, causing a condition called disseminated intravascular coagulation (DIC) [13].

Digestive System

Ever considered that your stomach and intestines are part of your muscle system? It's like they have their little gym inside! The churning and peristalsis in your digestive system rely on magnesium for smooth movement. Without enough magnesium, you may experience poor bowel movement and constipation.

Proper digestion requires adequate magnesium for optimal function of food-breaking enzymes. Without it, you may face malabsorption issues and miss out on essential nutrients. Think of it like trying to build muscle without the right fuel - you won't get the desired results. The role of magnesium in improving nutrient absorption in the digestive tract makes it a crucial mineral for muscle tissue repair, growth, and maintaining healthy skin, hair, and nails.

Endocrine System

Hormones and enzymes are essential chemical messengers that regulate crucial bodily functions. Insufficient magnesium levels can throw off hormone production, messing with important hormones like insulin and thyroid hormones. In severe cases, it can increase the risk of developing hypothyroidism, autoimmune thyroiditis [14], and Type 2 diabetes [15]. Studies show that magnesium supplements help improve blood pressure, circulating lipids, and glycemic control in Type 2 patients [16].

A heart shaped bowl holding strawberries, blackberries, current, and blueberries against a mint green background.

Cardiovascular System

Magnesium, calcium, sodium, and potassium are constantly in exchange to maintain a normal heart rate and rhythm. Seriously, these electrolytes are like the heart's BFFs. But get this, studies have shown that not having enough magnesium can mess things up by cranking up the levels of calcium and sodium in the heart. And you know what that leads to? Constricted coronary arteries, artery spasms, heart attacks, strokes, and irregular heartbeats [17].

Women's Health

Women's bodies are in a constant state of flux, from puberty to menopause. Magnesium plays a vital role in regulating hormonal balance throughout these stages. Studies indicate that magnesium deficiency has a more detrimental effect on women than men. Women with low magnesium levels tend to suffer more from yeast infections [18], obesity, hypertension, Type 2 diabetes, and endometriosis [19].

Magnesium is also to blame for those pesky pre-period problems. Scientists have found that women who suffer from PMS tend to have low levels of magnesium. For women who are going through perimenopause and menopause, magnesium helps fight against osteoporosis and hot flashes [19] caused by hormonal changes. It can also help with the management of PCOS and endometriosis in women.

Genome

Just when you think that magnesium couldn't be more important, it also plays a crucial role in DNA replication and repair. Magnesium sticks to DNA as a stabilizer [20] to maintain its structure and integrity. It also helps in the production of RNA, which is essential in the transcription of genetic information.

Without enough magnesium, our genes could be susceptible to mutations and errors that may lead to cancer. Multiple studies have found that magnesium deficiency is linked to a higher risk of breast, colorectal, and lung cancers [21].

How Common Is Magnesium Deficiency?

If you are reading older content, you may come across magnesium deficiency as being a rare condition. However, recent studies have shown that as many as 50% of Americans [22] are suffering from various levels of magnesium deficiency. This is due to our modern diets, which are often lacking in magnesium-rich foods. In addition, certain lifestyles, medications, and health conditions can also contribute to low magnesium levels in the body.

Why Is Magnesium Deficiency Hard To Detect?

Magnesium deficiency is quite a tricky thing to diagnose because the symptoms can be pretty vague and easily mistaken for other conditions. And let's not forget about blood tests, they can be a real pain. You see, most of the magnesium in your body is stored in your bones, muscles, and soft tissues, and only 1% is found in your blood [23]. So those blood tests might not give you the full picture of your magnesium levels.

Signs and Symptoms of Magnesium Deficiency

  • Muscle cramps and spasms
  • Fatigue, weakness, and lethargy
  • Numbness or tingling in hands and feet
  • Irregular heart rhythm
  • Mood swings and irritability
  • Insomnia
  • Headaches, migraines, brain fog
  • Constipation

Remember, these symptoms might not necessarily indicate magnesium deficiency, but if you're experiencing a lovely combination of them, it's worth discussing with your doctor.

A woman holding a wooden bowl of fruits, nuts, yogurt and other natural food full of magnesium.

Natural Foods High in Magnesium

Including magnesium-rich foods in your diet can help meet your daily requirements. Various food groups offer natural sources of magnesium.

Meat and Seafood

Incorporating meat into your diet provides a convenient means of increasing your magnesium intake. Lean beef, chicken, and turkey rank among the top sources of magnesium found in meat. Seafoods, such as salmon, mackerel, and halibut, also offer a rich supply of this essential mineral.

Fruit and Vegetables

Fruits aren't just delicious, they're also a great source of magnesium. Bananas, avocados, and dried fruits like figs and apricots are fantastic options to boost your daily magnesium intake. As for vegetable sources, leafy greens like spinach and kale, as well as broccoli and peas, are excellent choices.

Nuts, Seeds & Dairy Products

Nuts aren't only a tasty snack but also a magnesium powerhouse. Almonds, cashews, and walnuts are particularly high in this essential mineral. Additionally, dairy products like yogurt and milk can provide a decent amount of magnesium.

While it's usually ideal to obtain nutrients from whole foods, your diet may occasionally fall short of providing sufficient magnesium. In such cases, magnesium supplements can help bridge the gap.

Various brands of magnesium supplements filled in 5 white bowls and scattered on a pale green surface.

4 Types of Magnesium Supplements

All magnesium supplements come in the form of a "salt". Now, some of these salts aren't very bioavailable, especially the insoluble inorganic ones. Sure, they might be cheaper, but your body won't absorb as much magnesium from them. So, keep that in mind when you're on the hunt for a supplement. On the other hand, we've got soluble inorganic salts like chloride and sulfate. They're a bit more bioavailable than the insoluble ones, but still not the best.

Now, let's talk about organic salts. These options have alkaline properties and they're highly bioavailable. Finally, we've got soluble organic complexes that are both highly bioavailable and extremely easy to absorb.

Insoluble Inorganic Salts (oxide, hydroxide, carbonate)

  • They aren't very bioavailable
  • Easily cause diarrhea and stomach cramps
  • Often used to treat constipation

Soluble Inorganic Salts (sulfate, chloride)

  • More bioavailable than insoluble salts
  • Can still cause gastrointestinal discomfort in high doses

Organic Salts (L-lactate, citrate, aspartate, gluconate, taurate, orotate)

  • Highly bioavailable and gentle on the stomach
  • Often used as an antacid because of their alkaline properties

Soluble Organic Complexes (lysinate glycinate, glycinate, bis-glycinate, L-threonate, malate, acetyl taurinate)

  • Highly bioavailable and easily absorbed by the body
  • No stomach discomfort or laxative effect
Four women of different races dressed in exercise outfit cheering each other against a lakeside outdoor environment.

Benefits of Magnesium Supplements

Aside from filling in nutritional gaps, magnesium supplements offer a variety of health benefits such as:

  • Boost energy levels
  • Regulate blood pressure and heart health
  • Assist with insulin sensitivity
  • Regulate blood sugar levels
  • Improve bone density and prevent osteoporosis
  • Reduce anxiety and promote relaxation
  • Relieve muscle cramps and spasms
  • Reduce migraines and headaches
  • Beneficial for PMS symptoms
  • Support healthy sleep patterns
  • Aid in digestion and relieving constipation

Recommended Daily Allowance for Women, Men, and Children

The Recommended Daily Allowance (RDA) for magnesium depends on your age, gender, and life stage. Here's a simple table [26]  to help you understand the appropriate dosage:

Special Considerations for Use

Keep in mind the potential interactions between the supplements and medications, especially antibiotics. Magnesium can reduce the absorption of certain antibiotics (especially quinolone and tetracycline antibiotics), which may impact their effectiveness. So, if you're currently taking any medications, it's always a good idea to consult with your doctor before adding a magnesium supplement to your routine.

Please note that excessive magnesium consumption may cause negative side effects like diarrhea, stomach upset, and nausea. Remember to follow the recommended dosage. Like any supplement or medication, some individuals may be allergic or have medical conditions that make it unsafe to take magnesium. It’s always a smart move to prioritize your health and consult a healthcare professional before adding any new supplements to your routine.

Tips on Choosing the Best Magnesium Supplement

Now that you know the benefits and recommended daily allowance of magnesium, how do you choose the best supplement for your needs? Here are some things to consider:

  • Type of magnesium: Some forms of magnesium are better at aiding certain health conditions than others. For example, magnesium citrate is known for its laxative effects and may be helpful for those with constipation, while magnesium L-threonate is much gentler on the stomach and is known to improve brain functioning, such as memory and cognition[27].
  • Dosage: Make sure to check the dosage per serving and calculate how many pills you need to take to reach the recommended daily allowance for your age and gender.
  • Additional Ingredients: Some supplements may include other vitamins or minerals, which can be helpful if you are deficient in those as well. However, make sure to check the amounts of each ingredient to avoid exceeding safe levels.
  • Form: Magnesium supplements come in various forms, such as pills, capsules, powders, and liquids. In general, liquids, powders, and capsules are the most easily absorbed and therefore may be a better choice for those with digestive issues.
  • Quality: Look for supplements with third-party certifications such as USP or NSF to ensure they meet quality standards and do not contain harmful substances.

10 Best Magnesium Supplements: Top Picks for Optimal Health

After conducting extensive research and using ourselves as guinea pigs, we've curated a list of the absolute best 10 products. Get ready to discover our ultimate favorites!

[Omnibiotics Magnesium Glycinate]

Pros

  • 100% Albion TRAACS chelated natural magnesium glycinate is used
  • Derived from milk thistles that are certified organic by the California Coalition of Organic Farmers (CCOF)
  • Guaranteed no synthetic ingredients, no chemicals, 100% natural
  • Vegan-friendly
  • Non-GMO
  • Made in the USA in cGMP and NSF-certified facilities
  • Free of gluten, soy, nuts, animal by-products, dairy, sugar, artificial ingredients, preservatives, chemicals, and fillers
  • Backed by a 365-day 100% money-back guarantee
  • Independently tested and certified by third-party labs for purity and potency

Cons

  • Slightly pricier than other options on this list
  • Not suitable for people who are sensitive or allergic to milk thistle

This product is a true winner. It's not only derived from natural sources, but it also goes through rigorous testing to ensure purity and potency. The fact that it is backed by a 365-day money-back guarantee shows how confident the manufacturer is in their product. Plus, using Albion TRAACS chelated magnesium glycinate makes it highly absorbable and bioavailable for maximum results.

Usually, it takes a week for some results to show up. But with this product, we all agree that the benefits kick in after several days. It's gentle on the stomach and doesn't cause any digestive discomfort like other magnesium supplements can. We do notice that our muscles recover faster after workouts and our sleep quality has improved significantly.

We don't know if it's the extra beauty sleep or the magnesium, but our skin is also looking clearer and more radiant. Having said that, it's not for everyone because it uses milk thistle as its source, making it unsuitable for those with allergies or sensitivities to this ingredient. Additionally, its cost may be a bit higher compared to other options on our list. However, the quality and effectiveness of this product outweigh the price point in our book. So if you're looking for a natural and highly absorbable magnesium supplement that delivers results, this truly is a top contender.

[Pure Encapsulations Magnesium Glycinate]

Pros

  • This magnesium supplement is formulated to be less likely to cause loose stools than other forms of magnesium, making it ideal for sensitive individuals
  • The Pure Encapsulations brand prides itself on being free from common allergens, artificial or unnecessary ingredients, and GMOs
  • Certified non-gluten
  • The magnesium glycinate in this supplement is highly absorbable
  • Capsules are made from cellulose and water, and are vegan and vegetarian-friendly
  • Guaranteed there's no magnesium stearate, which tends to cause diarrhea and stomach problems
  • Small capsules, easy for ingestion

Cons

  • They use synthetic forms of vitamin B6, aspartate, glycinate, and malate
  • Not suitable for anyone with corn allergies because their citrate, gluconate, and ascorbyl palmitate are derived from corn dextrose fermentation

Pure Encapsulations is a popular brand among health enthusiasts, and for good reason. Their products are carefully formulated to meet the needs of individuals with specific dietary requirements, making them a top choice for those with sensitive stomachs or allergies. Their magnesium glycinate supplement is no exception, offering a high-quality and highly absorbable form of magnesium with minimal potential allergens or unnecessary additives.

But as much as we want to sing its praises, there are a few downsides to consider. Some of the forms of vitamin B6 used in this supplement are synthetic, which may not be ideal for those seeking all-natural products. Additionally, individuals with corn allergies should steer clear as some of the ingredients are derived from corn fermentation.

Overall, we love that we can fall asleep more easily since starting this supplement and appreciate the company's dedication to helping Mother Earth by minimizing plastic use.

[Live Conscious Magwell Magnesium, Zinc & Vitamin D3]

Pros

  • The combination of magnesium, zinc, and vitamin D3 is highly effective in supporting muscle health and reducing cramps
  • The bioavailable forms of these nutrients ensure maximum absorption and efficacy.
  • Free from common allergens such as gluten, dairy, soy, and nuts, making it suitable for those with allergies or sensitivities.
  • Made in the USA
  • 3rd party tested for purity and potency
  • Eco-friendly packaging with minimal plastic use
  • Backed by a 365-day money-back guarantee

Cons

  • Contains vegetable oil powder
  • Not vegan and vegetarian friendly as the Vitamin D3 source comes from cholecalciferol, which is often derived from dairy products, fish, and eggs

We love the idea of taking one supplement for all three of these essential nutrients. It saves us the agony of trying to figure out the dosage of each. And since the capsules are easy to swallow, we find it convenient to take with our daily routine. While we don't have any issues with muscle cramps, we do enjoy that extra dose of energy we get from taking it as we power through our morning workouts.

Every woman can use a little bit of help in the bone department, so the added benefits of strong bones are a plus. Plus, the product is tested by third parties to ensure purity and potency, giving us peace of mind about what we are putting into our bodies.

The only thing we have to be cautious of is vegetable oil powder, which may not sit well with some individuals. Plus, since they do not use a vegan-friendly form of Vitamin D3, it may not be suitable for those who follow a strict plant-based diet.

Overall, we're impressed with the quality and effectiveness of this supplement. Not to mention, the eco-friendly packaging is a bonus in our books. And with the guarantee of a full refund if not satisfied, we have nothing to lose by giving this product a try. If you're looking for an all-in-one supplement to support your bone, muscle, and energy needs, this baby here may just be what you need.

[CYMBIOTIKA Liposomal Magnesium L-Threonate]

Pros:

  • Magnesium L-threonate is the most bioavailable form of magnesium, ensuring maximum absorption
  • The liquid form makes it easy to take on-the-go and can be added to smoothies or drinks
  • Vegan, keto-friendly, non-GMO, gluten-free, and soy-free
  • Contains natural flavors and coconut nectar for a delicious taste
  • Promotes relaxation and focus while also supporting bone health, muscle function, and energy production in the body
  • GMP-certified
  • Made in the USA
  • Made with all-natural, high-quality ingredients
  • 100% money-back guarantee if not satisfied

Cons:

  • Pricey compared to other magnesium supplements on the market
  • Contains almond-derived ingredients that may not be suitable for those with nut allergies
  • 1,300mg of magnesium may be too high for those with sensitivities or intolerances

As low-carb diet followers, we know the struggles of finding supplements that fit our dietary restrictions. But with CYMBIOTIKA's Liposomal Magnesium L-Threonate 1300mg, you can have your cake and eat it too (well, maybe a keto-friendly version). For coffee drinkers, although this supplement doesn't offer the caffeine kick, it can still provide the necessary boost to start your day. Plus, with its liquid form and delicious taste, you won't even feel like you're taking a supplement! And for those busy days where time is of the essence, just grab a bottle and go - no need to worry about pills. Talk about convenience at its finest.

However, we are a bit skeptical about the 1,300mg of magnesium daily intake. As the RDA guideline for most women is around 310–320 mg and for men around 400–420 mg, you may want to split the pouch over a few days or consult your healthcare provider before taking the full recommended dose. Sadly, for individuals with nut allergies, this supplement may not be the best choice as it contains almond-derived ingredients.

Still, we're totally game to add some of this liquid gold to our daily coffee, tea, smoothie, and even water for that little bit of extra magnesium in our diets. And let us tell you, if you're first going on the keto diet and suffering from the initial brain fog, this supplement can be a lifesaver in boosting your mental clarity.

[Doctor's Best High Absorption Magnesium Glycinate Lysinate]

Pros

  • Multiple health benefits, including supporting bone density and muscle relaxation, promoting healthy sleep, helping maintain a normal, regular heartbeat, and improving overall cardiovascular health
  • 100% magnesium lysinate glycinate TRAACS chelated for best bioavailable absorption
  • "Not buffered" formula with 200mg magnesium per serving, meaning the product isn't mixed with less expensive and less absorbable magnesium compounds
  • Vegan, non-GMO, soy-free, and gluten-free
  • Made in the USA

Cons

  • May cause digestive discomfort in some individuals if taken on an empty stomach
  • Not suitable as young children's magnesium supplement as each capsule is over the safety limits
  • No mention of the product being third-party tested

Doctor's Best High Absorption Magnesium Glycinate Lysinate is the ultimate superhero for fighting magnesium deficiency. It's vegan, non-GMO, gluten-free, and soy-free, so you know it's the real deal for your well-being. With its TRAACS superpower, it absorbs like a boss, leaving no room for those cheaper and less effective magnesium oxide imposters. Sure, some people might experience muscle cramps or tummy troubles, but let's be real, the benefits outweigh the cons for most folks. Just a heads up, always check with your doctors before giving magnesium supplements to your kiddos as they do not need as much magnesium as adults do.

Now, we gotta be honest here. We wish they were a bit more open about third-party testing. It's not mentioned on the label, but we hope they spill the beans in future packaging updates. But hey, they're made in the good ol' USA, so we're trusting they follow all the rules and regulations for making top-notch supplements. All in all, Doctor's Best High Absorption Magnesium Glycinate Lysinate is the real deal if you want a clean, reliable, and super-absorbable magnesium supplement that won't break the bank.

So, if you're after a magnesium boost without any weird stuff added, this baby might just be your new best friend. Trust us, we've done our homework!

[Magnesi-Om by Moon Juice]

Pros

  • Uses a chelate blend of magnesium gluconate, magnesium acetyl taurinate, and magnesium citrate, in addition to L-Theanine
  • The magnesium acetyl taurinate includes taurine to give you an extra boost of energy without the jitteriness from energy drinks
  • The magnesium citrate and gluconate help with constipation
  • The included ingredient L-theanine activates more alpha-waves in the brain
  • Comes in a tub or single-serving packets for easy use on-the-go
  • Non-GMO, vegan, sugar-free and gluten-free
  • Comes in 2 flavors: berry and blue lemon
  • Zero-sugar
  • A transparent list of their magnesium sources
  • 3rd party tested
  • 100% free of fillers and additives
  • Available in 3 flavors: berry; blue lemon; and blue lemon and berry

Cons

  • Contains monk fruit as a sweetener, which may be an issue for some individuals with sensitivities or allergies
  • Some users report experiencing stomach discomfort after using this product

Don't we all have days where we just need to destress and unwind? Moon Juice Magnesi-Om is here to help you do just that. With its blend of chelated magnesium, taurine, and l-theanine, this supplement not only provides a clean boost of energy but also helps with constipation and promotes relaxation. Plus, the delicious flavors make it easy and enjoyable to incorporate into your daily routine. Just mix it in with your favorite beverage (not coffee), and you're good to go!

This Moon Juice magnesium supplement is a lifesaver when it's getting close to our periods. You know how you get constipated, bloated, and anxious all at the same time? Magnesi-Om helps us alleviate these symptoms, making that time of the month a little less dreadful. That usual extra tummy bloat and water weight? No longer an issue when we add Magnesi-Om to our daily self-care routine.

As for the L-theanine bonus, how could we not love it? It's like a cup of meditation or a cycle of REM sleep in a glass. Although it works great as an afternoon pick-me-up, what we find even more impressive is sipping a glass of Magnesi-Om before our yoga class. The focus and calmness it provides are unparalleled.

However, a word of warning. Because of the magnesium citrate, some people may experience stomach cramps and diarrhea, especially if they're sensitive to the monk fruit sweetener. If you've experienced issues with monk fruit in the past, it's best to steer clear of this supplement or start at a minimal dose and gradually increase as tolerated.

But for those of us who aren't sensitive to the ingredients, Moon Juice Magnesi-Om is a game-changer in our self-care routine. It's like having a supportive best friend always by your side, ready to help you through any rough patches.

[Magnesium Breakthrough Supplement 4.0]

Pros

  • Contains 7 forms of magnesium: bis-glycinate, malate, chelate, aspartate, orotate, taurate, and citrate
  • 100% natural ingredients
  • Contains Vitamin B6
  • Lab-tested for purity and potency
  • Comes in capsule and powder form for convenience
  • No other heavy metals such as mercury, lead, arsenic, or fluoride included
  • Made in the USA
  • GMP and COA-manufacturing certified
  • Vegan-friendly
  • Gluten-free and soy-free
  • 365-day satisfaction guarantee

Cons

  • Some people may experience stomach discomfort or loose stools at first due to some forms of magnesium

As we know, magnesium has many vital functions in our bodies, but scientists are still figuring out which types of magnesium are best for what functions. That's where Magnesium Breakthrough comes in - it includes all 7 forms of magnesium, so you don't have to worry about choosing the right one. Plus, with added Vitamin B6, this supplement packs a powerful punch in promoting better sleep, calming nerves and anxiety, improving digestion and heart health, and enhancing muscle recovery.

The capsules are easy to swallow, making them convenient for everyday use. If you're not a fan of pills, the powder form can easily be mixed into your favorite drink or smoothie. The downside is that the powder only comes in a fruit punch flavor. If you love punches? Great. If not, you may have to get creative with your mixing.

One thing to note is that some people may experience stomach discomfort or loose stools when taking magnesium supplements due to certain forms of magnesium being harder for the body to absorb. So, it's important to start with a lower dosage and gradually increase as needed.

[Natural Vitality Calm Magnesium Supplement]

Pros

  • Made from magnesium carbonate and citric acid that turns into magnesium citrate when mixed with water
  • Non-GMO, gluten-free, sugar-free, no artificial flavor, and no synthetic color
  • Gives your water a natural fizziness
  • Helps with constipation
  • Support mood, sleep, digestion, and heart health
  • Mix into your favorite drink or smoothie
  • Comes in original, unflavored and 4 delicious flavors: Raspberry-Lemon, Cherry, Orange, and Lemon
  • Suitable for vegans and vegetarians

Cons

  • Magnesium citrate causes stomach problems for people with sensitive stomachs
  • Not as bioavailable as other forms of magnesium
  • Flavored options may not be for everyone

We like cold sparkling water after a sweaty workout, and this supplement makes it better by adding magnesium that helps with muscle cramps and relaxes the muscles. On top of that, we like the calming effect it has on our minds. Without the jitters of caffeine, taking this supplement before bed can help improve sleep quality. It's a much better option than regular sparkling water or diet sodas as the supplement offers more than just hydration and flavor. The Vitamin C included in the formula also helps boost our immune system, which is especially important during these uncertain times.

In addition to its health benefits, this supplement also stands out for its delicious flavors. We're particularly fond of the raspberry-lemon flavor, but all four options are tasty and refreshing. Plus, with no added sugar or artificial flavors, we can enjoy our favorite drink guilt-free. The fact that it's suitable for vegans and vegetarians is also a great bonus.

However, some people may experience stomach discomfort due to the magnesium citrate in the supplement. If you have a sensitive stomach, it's best to consult with your doctor before incorporating this product into your routine.

[Trace Minerals Liquid Cal/Mag/Zinc]

Pros

  • Liquid formula for easy absorption
  • Contains essential minerals and vitamin D for best results
  • Comes in a delicious natural strawberry flavor and pina colada flavor
  • Gluten-free, non-GMO, certified-vegetarian, and suitable for vegans
  • Made in USA and cGMP-certified
  • 3rd party tested for quality and purity
  • Contains more than 72 ionic trace minerals found in seawater

Cons

  • Some users may experience stomach discomfort due to magnesium citrate
  • Contains xanthan gum

Looking to supercharge your immune system? This product is worth checking out. Packed with essential trace minerals like zinc and over 72 other naturally occurring trace minerals found in seawater, it's a powerhouse for boosting your body's defenses.

But wait, there's more! This liquid formula is specially designed for easy absorption, so it's perfect for those who struggle with swallowing pills or capsules. And the best part? It comes in two mouthwatering flavors - natural strawberry and pina colada. Take your pick and enjoy!

Now, let's get real for a moment. We want to keep things transparent. This supplement contains magnesium citrate, which may cause some tummy troubles for certain folks. We've also got xanthan gum, which might not sit well with sensitive stomachs. Just a heads up!

Other than that, this supplement is a solid choice for boosting your immune system and supporting your overall well-being. The product is made right here in the USA in a cGMP-certified facility, and it's been rigorously tested by third parties to ensure quality and purity. You can trust that you're getting a safe and effective product.

[New Chapter Magnesium + Ashwagandha Supplement]

Pros

  • Contains natural sources of TRAACS chelated formula of magnesium bis-glycinate and magnesium oxide
  • Contains organic ashwagandha for relaxation and stress relief
  • Ashwagandha has natural alkaloid properties [28] to help reduce stomach problems
  • Non-GMO Project Verified
  • Certified Gluten-Free by NSF
  • Made in the USA
  • 100% vegan-friendly
  • No artificial flavors or coloring
  • Certified Kosher
  • FDA & GMP compliant
  • 3rd-party tested

Cons

  • Large pill form

By now you're probably sick of hearing about magnesium, but this supplement is a game-changer for sleep and mood. New Chapter Magnesium + Ashwagandha goes beyond just providing magnesium - it includes organic ashwagandha to enhance its effects.

Also known as Indian ginseng, ashwagandha is an herb commonly used in Ayurvedic medicine for its stress-reducing and mood-boosting properties. It's also effective in treating insomnia and improving sleep quality. There's also limited evidence proving that it helps with testosterone levels and sperm quality [29]. So if you're looking for a supplement that can help you relax, unwind, and get some quality shut-eye, this may just be the one for you.

Even though it does come in a rather large pill form, the benefits are worth it. Plus, with no artificial flavors or coloring and being 100% vegan-friendly, you can trust that you're only putting natural ingredients into your body. It's also certified Kosher for those who follow a kosher diet.

But since we tried it, we've been sleeping like babies. The combination of magnesium and ashwagandha truly works wonders for calming the mind, relaxing the body, and promoting a restful night's sleep. And with the added benefits of improving mood and reducing stress, it's a win-win situation.

Sources

  1. Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
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  3. Alawi, A. M. A., Al-Badi, A., Huraizi, A. A., & Falhammar, H. (2021). Magnesium: The recent research and developments. In Advances in food and nutrition research (pp. 193–218). https://doi.org/10.1016/bs.afnr.2021.01.001
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  5. Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: a Systematic review. Nutrients, 12(6), 1661. https://doi.org/10.3390/nu12061661
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  11. 11.Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). An update on magnesium and bone health. Biometals : an international journal on the role of metal ions in biology, biochemistry, and medicine, 34(4), 715–736. https://doi.org/10.1007/s10534-021-00305-0
  12. 12.DiNicolantonio, J. J., & O'Keefe, J. H. (2021). Magnesium and Vitamin D Deficiency as a Potential Cause of Immune Dysfunction, Cytokine Storm and Disseminated Intravascular Coagulation in covid-19 patients. Missouri medicine, 118(1), 68–73.
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  28. 28.Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? (n.d.). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
  29. 29.Ashwagandha. (n.d.). NCCIH. https://www.nccih.nih.gov/health/ashwagandha
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Lowenzahn Organic Baby Formula

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Trace Minerals Liquid Cal/Mag/Zinc

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Natural Vitality Calm Magnesium Supplement

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Magnesium Breakthrough Supplement 4.0

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Live Conscious Magwell Magnesium, Zinc & Vitamin D3

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Pure Encapsulations Magnesium Glycinate

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The Way of the Essentialist isn't about getting more done in less time. It's not about getting less done. It's about getting only the right things done.

It's about the pursuit of the right thing, in the right way, at the right time.

Pros:
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2 Essentialism: The Disciplined Pursuit of Less

The Way of the Essentialist isn't about getting more done in less time. It's not about getting less done. It's about getting only the right things done.

It's about the pursuit of the right thing, in the right way, at the right time.

Pros:
  • Will make you more effective.
  • Quick read and highly actionable.
Cons:
  • You have to be open minded.
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Essentialism: The Disciplined Pursuit of Less

The Way of the Essentialist isn't about getting more done in less time. It's not about getting less done. It's about getting only the right things done.

It's about the pursuit of the right thing, in the right way, at the right time.

Pros:
  • Will make you more effective.
  • Quick read and highly actionable.
Cons:
  • You have to be open minded.
We earn a commission if you make a purchase, at no additional cost to you. September 14, 2021

Disclaimer
Please note that the content provided in this article, including but not limited to, the product information and their potential health benefits, is intended solely for informational and educational purposes. The information in this article is not intended as, and should not be interpreted or construed as, medical or nutritional advice.The information provided here is based on general scientific research and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary needs.While we strive to provide accurate and up-to-date research-based information, we do not warrant the efficacy, safety, or suitability of any product mentioned in this article. The use of the products, like any health products, should be discussed with a healthcare professional to ensure it is appropriate for your individual health needs and circumstances.Please be aware that individual results may vary, and the reactions or effects can differ from person to person. Therefore, no guarantees are made concerning the level of benefit an individual may experience from the use of these formulas.Additionally, this article may contain links to external websites and references to studies and papers, which are provided for additional information and context. However, we are not responsible for the content or accuracy of information on these external sites, nor do we endorse any products or services offered by them.

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