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A liquid form of magnesium could be better absorbed by your body. This liquid form of magnesium comes recommended by Amy Shapiro, RD, CDN, founder of Real Nutrition. Because it's a liquid, it may be better absorbed into your body and it's generally well-tolerated, DiLeo says.
The supplement is NPA-certified. She also appreciates the addition of trace minerals. This convenient, tasty gummy is perfect for those who have trouble swallowing pills.
If taking a pill or powder is not your thing, trying a magnesium gummy like this one from Trace Minerals may be a good choice. Sweetened with tapioca powder and cane sugar, these tangerine-flavored gummies are tasty and easy to chew.
Plus they are vegan and gluten-free. One downside? They have a bit less magnesium per gummy than the average capsule does — about 84 milligrams, or 20 percent of your daily value.
This means you may have to take multiple each time, in order to meet your needs. Shapiro describes Pure Encapsulation as one of her "best overall, trusted brands. Shapiro recommends this supplement if you're looking to relieve constipation. It's made with magnesium citrate, which is an easily absorbed form.
This supplement does not have artificial colors, flavors or sweeteners, and it also does not have wheat, eggs, nuts or gluten. This formula has about milligrams per serving, perfect for those with a deficiency.
If your blood work shows that you're magnesium deficient, and your doctor gives you the OK to try supplements, this potent liquid from Trace Minerals may help increase your levels.
Each serving has about milligrams of magnesium, plus trace amounts of chloride, sodium only 5 milligrams , potassium, sulfate and boron — all essential minerals your body needs.
The minerals in this product are from Utah's Salt Lake water, and are processed in a CGMP-registered facility. Plus, it's gluten-free and vegan. Some things to keep in mind: You may have to take multiple droppers per day to meet your needs, and the taste is not ideal.
But you can try mixing it with water, coffee or juice. First, the bad news: While low levels of magnesium — along with other electrolytes — may be a contributing factor to leg cramps , according to the Cleveland Clinic , supplementing isn't necessarily a helpful remedy.
That said, if you're willing to try anything to relieve the discomfort from cramps, Shapiro recommends taking a version with magnesium citrate, which absorbs well, such as Pure Encapsulations Magnesium Citrate.
No prescription is required for supplements, but it's always wise to talk with a doctor before taking them. Plus, you'll want to make sure you're taking the right form — a doctor or dietitian can help.
Choosing the one that's right for your needs can help you avoid side effects. Not all supplements follow the same standards, from manufacturing through to advertisements. Look for well-regarded brands this list of the top vitamin brands is a good starting place.
Pharmacopeia USP seal, which means that the supplement has been independently verified for quality and potency," Werkheiser says.
More on third-party certification in a moment. Always check the ingredient list if you have a food allergy, food intolerance or simply prefer to avoid certain ingredients. Sometimes supplements may have no-go ingredients given your circumstances — someone with celiac disease, for instance, will want to avoid products that have gluten.
Taking a look at the ingredient list can help reveal any fillers that are used, too, Shapiro says. These ingredients are used to help bulk out the supplement, help keep it stable or help prevent moisture, vitamin-maker Thorne points out.
Some fillers may be ingredients that you'd prefer to avoid, although ConsumerLab notes that these inactive ingredients are FDA-regulated. Always check the dosage, Dr. Katz says.
Taking too much can lead to diarrhea, nausea and stomach cramping, according to the NIH. And, if you take extremely high amounts, it could even cause cardiac arrest.
Taking too much magnesium can lead to unpleasant, and potentially dangerous, side effects. Plus, this supplement can interact with other medications — antibiotics, for instance, shouldn't be taken right before or right after you take magnesium, per the NIH.
Nutrition Nutrition Basics Vitamins and Supplements. The 8 Best Magnesium Supplements of By Madeleine Burry Updated Oct 26, Reviewed by Kay Peck, MPH, RD, CDCES. com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.
Video of the Day. While it doesn't absorb well, it's "often used for short-term relief of digestive issues including indigestion and constipation," Werkheiser says. Magnesium glycinate benefits include a potential reduction in anxiety, depression and insomnia — but more research is needed.
Implications of magnesium deficiency in type 2 diabetes: a review. Biol Trace Elem Res. ELDerawi WA, Naser IA, Taleb MH, Abutair AS.
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Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs PPIs. Dunn CJ, Goa KL. Risedronate: a review of its pharmacological properties and clinical use in resorptive bone disease.
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. Zhang Y, Chen C, Lu L, et al. Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study.
Curr Dev Nutr. Published Jun 7. Chan V, Lo K. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis.
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Published Jun Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials.
FDA Letter in Response to Petition for Qualified Health Claim for Magnesium and Reduced Risk of High Blood Pressure. FDA: Center for Food Safety and Applied Nutrition. American Heart Association - Changes You Can Make to Manage High Blood Pressure.
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Brittany Scanniello. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University.
Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
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Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.
Content is fact checked after it has been edited and before publication. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.
Our Top Picks. Best Overall :. Best Powder:. Best Liquid:. Best for Constipation :. Best for Muscle Support:. Best for Cognitive Support:. Best Magnesium Complex:. Best Gummy:. Best for Pregnancy:. In This Article Expand. Our Picks.
Where We Stand. How We Select Supplements. What to Look For. Our Experts. Why Trust Verywell Fit. Best Overall. Pure Encapsulations Magnesium Glycinate. Pros Well-tolerated form Gluten-free, vegan, non-GMO, and free of major allergens Third-party tested and produced in an NSF-registered facility.
Cons Some may need up to four capsules. Best Powder. Thorne Research Magnesium Bisglycinate Powder. Pros NSF Certified for Sport milligrams in a single scoop Well-tolerated form. Cons Some may not like the taste of monk fruit sweetener.
Best Liquid. NutriCology Magnesium Chloride Liquid. com View On IHerb. Pros Third-party tested Can add into favorite beverage Typically does not cause digestive side effects. Cons Metallic taste Recommended dosing of times daily.
The Best Vitamin D Supplements of , According to a Dietitian. Best for Constipation. Pure Encapsulations Magnesium. Pros Third-party tested and produced in an NSF-registered facility Certified gluten-free, vegan, and non-GMO May help to alleviate constipation.
Cons May cause cramping and diarrhea. Best for Muscle Support. Thorne Magnesium CitraMate. Pros Blend of magnesium citrate and malate Free of common allergens including gluten, tree nuts, and dairy. Cons May cause gastrointestinal symptoms for some.
The 7 Best Gummy Vitamins of Best for Cognitive Support. Metagenics Mag L-Threonate. Pros USP Verified and NSF Certified Non-GMO, gluten-free, and vegetarian. Cons Divided dosing is recommended. Best Magnesium Complex. Klaire Labs Mag Complete. Pros Four forms of magnesium in one supplement Free of major allergens.
Cons Recommended dosage of 2 capsules twice daily No third-party testing listed. Best Gummy.
We produfts products we think are useful for our readers. If you buy through links on this page, we L-carnitine and muscle growth earn Magjesium small commission or Proructs tangible benefit. Optum Store, Mgnesium Glucose energy source, and Healthline Media are owned by RVO Health. Healthline only shows you brands and products that we stand behind. Thorne, Klaire Labs, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs. Magnesium is a mineral that plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar. We earn Top magnesium products TTop for products purchased through some links in Topp article. Prpducts has Glucose energy source a lot of attention Glucose energy source late, being touted as a produts that can Top magnesium products boost brain Cholesterol level testing methods, de-stress and help combat sleepless nights. Magnesium is a natural vitamin our bodies produce, which helps with vital bodily functions, such as muscle growth and contractions, as well as blood pressure levels, cognitive benefits, as well as aiding sleep. Our natural magnesium levels can deplete over time through stress and diet, which is why some medical experts recommend magnesium supplements to boost their levels. But what is the recommended dosage of magnesium to take, and what are the best magnesium supplements to consume? We spoke with Dr. Sophie Medlin from City Dieticians about absolutely everything you need to know about magnesium supplements.
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