In this article, we’ll discuss our picks for the best magnesium supplements on the market.
But first, what is magnesium, and what is its role in our health?
Magnesium’s Role in Health
Magnesium is a mineral found in abundance in the earth and in the human body. It’s involved in several hundred chemical processes that keep the body functioning properly.
Magnesium is responsible for regulating blood glucose, blood pressure, nerve/muscle function, and protein synthesis. It’s also required for energy production, glycolysis, and oxidative phosphorylation. It also plays an important role in how our nerves and muscles function and maintaining and normal heart rhythm. (1)
A magnesium deficiency can lead to signs and symptoms such as fatigue, muscle cramping, mental health problems, osteoporosis, asthma, high blood pressure, and even more serious issues like arrhythmia (irregular heartbeat).
In other words, magnesium is an essential mineral that we couldn’t live without.
However, you may be surprised to learn that large numbers of people don’t get enough in their diet. For example, researchers estimate that as much as 80% of Americans are deficient in magnesium.
The reason? Highly processed poor diet and lifestyle factors.
If you’ve been told by your doctor that you have low magnesium levels, making some dietary changes can significantly help.
Some food sources of magnesium include:
- Salmon and other fish
- Spinach
- Avocado
- Almonds
- Cashews
- Black beans
- Quinoa
- Dark chocolate
Taking a magnesium supplement can help too.
That’s why we took a look at what was available on the market and came up with this list of the 5 best magnesium supplements we could find. We based our observations on ingredient quality, our own experiences with these products, consumer satisfaction, and price.
After assessing the options out there, these are our picks for the best magnesium supplements.
1. KAL Magnesium Glycinate 400
KAL’s Magnesium Glycinate supplement contains 400 mg of magnesium, which is 100% of the recommended daily value.
KAL claims their supplement provides a “source of strength”, which is likely true, as magnesium is part of what makes muscle movement possible and in some studies, magnesium has enhanced exercise performance.
These tablets are made in KAL’s own manufacturing facility. They’re chelated, meaning they’re better absorbed into the body.
They use ActivTab technology, which means the tablet dissolves faster than regular tablets. This made a huge difference for me, as I normally stay away from tablet-form pills because they’re really hard on my stomach.
It does not contain any unnecessary ingredients, so there’s no fillers or dilution of this product.
It’s also dairy-free, gluten-free, soy-free, and non-GMO. If you’re vegetarian or vegan, it’s safe to take.
Pros:
- It has no more and no less magnesium that your body needs for a day
- It’s chelated
- Won’t cause upset stomach
Cons:
- Some consumers have reported quality control issues
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- A SOURCE OF STRENGTH: Provides nutritive support for natural calmness and healthy muscle function
- CAREFULLY CRAFTED: Made right in our own facility, KAL Magnesium is chelated and highly bioavailable
- DIGESTION EASE: ActivTab technology provides tablet disintegration in 30 minutes per USP standards
- NON-BUFFERED: Unlike many other brands, KAL Magnesium is not diluted by inexpensive magnesium oxide
- ONLY THE BEST: Rest assured with this Vegan, Non-GMO, Soy Free, Dairy Free, and Gluten Free solution
2. Nature Made Magnesium (Oxide) 250 mg Tablets
Nature Made’s Magnesium (Oxide) Tablets claims to support nerve, heart, and muscle function, which is definitely within the possibility of what taking magnesium as a supplement can do.
It contains 250 mg of magnesium, which is 63% of the daily value. It’s a good amount, considering most people will make up the difference and get the rest through their diet.
This product contains no yeast, starch, preservatives or artificial flavors. On the other hand, it does contain soy, so some will have to avoid it for that reason.
Nature Made also makes a point to emphasize that magnesium helps support healthy teeth and bones. It also converts food into cellular energy.
These are in softgel form.
Pros:
- Has a good dosage amount for many people
- Consumers report it has helped them with cramps, migraines, and sleeping
Cons:
- Contains soy
- Softgel form can cause upset stomach
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- For a limited time, you may receive either bottle while we update our packaging. Both have the same great product inside. Based on new FDA regulations, you may also notice a change in the unit of measure and/or daily value for certain products.
- Contains a 100-day supply of Nature Made Magnesium 250 mg Tablets, 100 tablets per bottle.
- Essential nutrient to support nerve, muscle, heart and bone health.
- Adults, take 1 tablet daily with water and a meal. Suggested Age: 18 Years and Up
- Guaranteed to meet our high quality standards. Made from carefully selected ingredients under strict manufacturing processes. No synthetic dyes, no artificial flavors, no artificial sweeteners, gluten free.
3. Pure Encapsulations – Magnesium (Glycinate)
The next magnesium supplement we chose to include on our list is Pure Encapsulations Magnesium. You can buy this in 90, 180 or 360 count supplies. We purchased the 180 count supply, as it’s a good discount from the 90-day and at least currently there’s very little additional discount for buying in bulk for the year’s supply of 360.
This product contains 120 mg of magnesium, which is 30% of the daily recommended value. It can be a good option for people who aren’t getting quite enough magnesium through their diet and just need that extra little boost to get them up to 100% of the daily value. The rest can come from diet, as it’s naturally found in food.
Pure Encapsulations claims their product can help with nutrient metabolism support, cellular energy production, and overall health. According to the studies, magnesium does indeed have the potential to have these health benefits in supplement form.
Pure Encapsulations uses hypoallergenic ingredients for this magnesium supplement and for their other products. It’s also free from peanuts, wheat, egg, gluten, hydrogenated fat, sweeteners, artificial colors, magnesium stearate, or any unnecessary fillers.
It’s made with a vegetable-based capsule, which is good for both vegans and people who have trouble digesting other types of pills. The pill is a little less long than an inch, which I find easy to swallow.
Pros:
- The 30% daily value is a good amount for people with mild magnesium deficiency
- Safe for vegans
Cons:
- Contains ascorbyl palmitate, which could be bad for people with mold allergies
- Some consumers report it caused them nausea/upset stomach
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- Heart Health: Magnesium activates the enzymes necessary for a number of physiological functions, including neuromuscular contractions, cardiac function, and the regulation of the acid-alkaline balance in the body.*
- Overall Health & Nutrient Metabolism: This vital mineral helps the metabolism and utilization of many essential nutrients, including vitamin B6, vitamin C, and vitamin E.*
- Energy & Bone Support: Magnesium is necessary for the metabolism of carbohydrates, amino acids as well as for energy production and the utilization of calcium, phosphorus, sodium and potassium.*
- Pure Quality: Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.
- Pure Difference: What makes us different isn't just our process or what goes into our supplements -- what we leave out matters, too. Pure Encapsulations products are FREE FROM wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.
4. Life Extension Magnesium 500mg
Next up is Life Extension Magnesium 500mg, which come in vegetarian capsules. This product contains 500 mg of magnesium (as magnesium oxide, citrate, succinate, TRAACS magnesium lysyl glycinate chelate). This particular form of magnesium is one of the best to use in supplements because of its high bioavailability (ability to absorb into the body part needed for the substance to have its effect).
The amount of magnesium in this supplement is a good option for those who eat a diet very low in magnesium or are prone to a deficiency for whatever reason.
LifeExtension touts their product as beneficial for everything from “cardiovascular health to energy metabolism”. They also make a good point in their marketing material that magnesium plays an important role in mood and cognitive function.
One bottle of LifeExtension’s magnesium has 100 capsules, a little over 3-months supply. They’re plant-based capsules.
Pros:
- Contains the most effective type of magnesium
- Is a good option for consumers with a large magnesium deficiency
Cons:
- Consumers note that it unintentionally works as a laxative for them
- Can cause stomach pain
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- THE MAGNESIUM TRIFECTA – Our Magnesium Caps formula has three different kinds of magnesium: magnesium oxide, magnesium citrate and magnesium succinate. This makes it a well-rounded supplement that offers the daily dose of magnesium your body needs.
- WHY IS MAGNESIUM IMPORTANT? Your body needs magnesium to support heart and bone health, promote energy metabolism, brain performance and more. This essential mineral even supports healthy endothelial function—an essential part of cardiovascular health.
- MAGNESIUM AND YOUR HEART – Magnesium helps relax the smooth muscles within your blood vessels, encouraging healthy blood flow. It also helps maintain already-healthy blood pressure and promotes a healthy inflammatory response. It also encourages healthy endothelial function.
- INGREDIENTS MATTER - Sourced using only the finest raw ingredients with the purity and potency your body deserves. The majority of our products are non-GMO, gluten-free, and manufactured in the USA—and a Certificate of Analysis is available for every product we produce.
- LIVE YOUR HEALTHIEST LIFE - For over 40 years, we’ve been developing advanced, effective formulas made with the highest standards and based on the latest scientific findings. We believe the answers to a healthier, richer life are within reach, and that rigorous scientific research is the path to get us there. Our formulations are created using the ingredients and dosages used in the studies that inspired them, ensuring that maximum bioavailability and efficacy is achieved.
5. Nobi Nutrition Magnesium Complex
Nobi Nutrition’s High Absorption Magnesium Complex 500mg didn’t stick out to us at first because it’s very similar LifeExtension’s magnesium product. What drew our attention was the very high customer satisfaction.
Nobi Nutrition says they formulated their product with the intention of helping with muscle relaxation/recovery, easing tension, and sleep. They say that “muscle tightness, tingling or numbness in limbs, and muscular aches due to physical exertion are often signs of low magnesium levels”, and they’re probably right.
They also mention magnesium’s ability to help with bone density and strength, blood sugar support, and heart health.
This product is vegan-friendly, but unfortunately, it contains a small amount of silicon dioxide. Silicon dioxide is likely nothing to worry about but is known to have detrimental effects.
Pros:
- Vegan-friendly
- Good for joint and muscle pain
- Helps with sleep
Cons:
- Contains silicon dioxide
- Is priced higher than other similar products on the market
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- MAGNESIUM COMPLEX SUPPLEMENT: Advanced high potency, high absorption Magnesium Citrate and Oxide blend contains 500mg in a single vegetable capsule. Support muscle relaxation, restfulness, bone health, and nerve health.* No dairy, gluten, GMO’s, or soy. 120 capsules (4-month supply).
- SUPPORTS MUSCLE RELAXATION: A good magnesium supplement for women and men helps support proper muscle function to relieve tight, sore, and cramped muscles, muscle contraction, and promote muscle relaxation or soothe tired muscles after exercise.* Magnesium Complex may help you sleep better due to its relaxing properties.*
- SUPPORTS BONE & NERVE HEALTH: Magnesium supplements help maintain normal nerve function and support normal bone density.* Aids in the production of energy and protein, and plays a key role in exercise performance.
- DIGESTION & REGULARITY: Magnesium Citrate is the best magnesium for constipation because it helps to increase the amount of water in the intestines along with supporting muscle relaxation to help ensure healthy bowel movements.*
- SATISFACTION GUARANTEE:. Manufactured in the USA with ingredients of international and domestic origin. Our Magnesium Complex has a Satisfaction Guarantee and supports Magnesium deficiency that helps you return to your natural, calm, peaceful, healthy lifestyle.
Conclusion
Each of these magnesium supplements has something to offer, but in the end, we concluded that KAL Magnesium Glycinate 400 was the best of the bunch. It ensures you get 100% of the recommended value of magnesium for the day, it’s chelated so it’s more absorbable into the body than other options, and it’s vegan-friendly.
It’s a bit on the pricier side, but we think that what this supplement offers is well worth it.
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