The best magnesium supplement to take, according to experts
Around half of Americans aren't getting enough magnesium. You may have heard about its positive impact on sleep — the mineral is dubbed “the new melatonin”, but, beyond this, it's responsible for a whole lot more. To find out what, we spoke to experts on what it actually does for us, and, importantly, which ones they’d recommend.
Magnesium is a cofactor in more than 300 enzyme reactions, meaning it’s involved in a wide range of processes in the body, according to the National Institutes of Health (NIH). “It plays a big role in things like muscle and nerve function — that's what it's primarily known for,” says Jessica Cording, RD, the author of The Little Book of Game-Changers. “It’s also been shown to be beneficial for blood pressure and blood sugar regulation, along with managing anxiety and promoting more restful sleep.”
There’s an arsenal of research suggesting it has sleep-enhancing benefits. A 2022 scientific analysis of more than 7,500 people found a link between participants’ magnesium status and their sleep quality. A small double-blind placebo-controlled trial found that people who took a magnesium supplement had “significant improvements” in sleep quality, sleep duration, and mood compared with those who took a placebo. And a more recent 2025 randomized placebo-controlled trial of 155 people with poor sleep quality found that those who took a daily magnesium supplement had a “significantly greater” drop in symptoms of insomnia compared to those who took a placebo
Some science also suggests that magnesium may help lower the risk of headaches and even impact processes that are linked to colorectal cancer risk. Magnesium may also help to relieve muscle cramps, according to Keri Gans, RDN, CDN, a nutrition consultant and host of The Keri Report.
There are several different types of magnesium, and each works on the body differently. However, magnesium oxide and magnesium glycinate are the most common types found in supplements, according to Cording.
Supplements in general aren't tightly regulated by the Food and Drug Administration (FDA), making it hard to know whether you’re getting what the label says. In light of this, we asked dietitians for their expert recommendations. Below, we share their advice on choosing a magnesium supplement, plus the products they’ve seen patients have success with.
What is magnesium?
According to the National Institutes of Health (NIH), magnesium is a mineral that’s naturally present in many foods. It’s a required compound in more than 300 enzyme systems that regulate reactions in the body, including the breakdown of protein, muscle and nerve function, blood sugar control, energy production, and blood pressure regulation. Magnesium plays a role in bone development, nerve impulse conduction, muscle contraction, and normal heart rhythm, too.
How much magnesium should I take?
Do magnesium supplements work?
Research backs the use of magnesium supplements for a wide range of needs, including sleep support, anxiety management, and more, Cording explains. Every person’s needs are slightly different, making it important to check in with a healthcare provider before taking a magnesium supplement. This is also just a good idea to do in general, Cording says. “Touch base with your doctor if you have any underlying conditions because magnesium does play a role in muscle and nerve function, along with blood sugar regulation,” she says.
What is the best magnesium supplement?
The Now magnesium glycinate is a budget-friendly, expert-trusted option. If you prefer to drink your supplement, the powdered Thorne magnesium bisglycinate is a popular choice; just be aware that it is the most expensive option on our list. For those who want a little help with meeting magnesium recommendations, the Pure Encapsulations magnesium glycinate has a lower dosage than many others. Whatever you try, look for reputable brands and those that undergo rigorous testing.
Now magnesium glycinate
Main ingredient: Magnesium glycinate
Other active ingredients: Citric acid, black pepper fruit extract
Dosage: 200mg
Servings per container: 90
Why we love it
- Absorbs easily
- Trustworthy brand
- Relatively inexpensive
- Vegan, gluten-free, non-GMO
Take note
- A serving is two capsules
Both Cording and Gans recommend Now magnesium glycinate. “This magnesium glycinate capsule comes from a well-established, reputable company and uses a form of magnesium known for good absorbability,” explains Gans.
Cording praises Now’s “very rigorous in-house testing” and overall low cost. The brand’s in-house laboratories are ISO- and IEC-accredited, and the magnesium supplements are GMP Quality Assured, which means they’re made in a facility that follows strict manufacturing processes.
Cording has also had patients who have had success when taking the supplement, and she’s used it herself. “I take magnesium glycinate the most often,” she says. These capsules are smaller than an inch long and go down easily. They also contain black pepper fruit extract to enhance absorption.
Thorne magnesium bisglycinate
Main ingredient: Magnesium bisglycinate
Other active ingredients: Citric acid
Dosage: One scoop (3.11g)
Servings per container: 60
Why we love it
- Powder mixes easily with water
- Trusted brand
- Third-party tested
- NSF Certified for Sport
Thorne’s magnesium bisglycinate comes in powder form, allowing you to mix it with water for a hydrating supplement — it contains monk fruit for a sweet taste. The powder can be dumped into a water bottle, and it blends well after just a few shakes.
It’s also Certified for Sport by NSF, meaning it’s been third-party tested to contain no contaminants or substances banned by major athletic organizations.
“This NSF-certified magnesium bisglycinate powder mixes easily with water, and NSF’s supplement certification checks for harmful levels of contaminants like heavy metals, pesticides, microbes and other impurities,” explains Gans. Cording says she “really likes Thorne,” noting that this powder is “good for sleep.”
Nordic Naturals magnesium gummies
Main ingredient: Magnesium citrate
Other active ingredients: Citric acid
Dosage: 300mg
Servings per container: 20
Why we love it
- Fruity taste
- Third-party tested
- Easy to chew and swallow
- Vegan
- Gluten-free
Take note
- One serving is three gummies
- Contain sugar
Pills aren’t for everyone, which is why Gans recommends Nordic Naturals magnesium gummies. “These blueberry-lavender flavored gummies are a great option for people who don’t like swallowing pills,” she says. Gans also notes that Nordic Naturals has third-party testing for purity and freshness.
The gummies include magnesium citrate, which is considered one of the most bioavailable forms of magnesium — meaning easily absorbed. This form of magnesium is commonly used to address low levels and often has the added effect of encouraging regular bowel movements.
Gans recommends noting that each serving contains two grams of added sugar. But despite the deep red color, they’re free of artificial colors and flavors.
Pure Encapsulations magnesium glycinate
Main ingredient: Magnesium glycinate
Other active ingredients: NA
Dosage: 120mg
Servings per container: 90
Why we love it
- Gentle on the stomach
- No filler ingredients
- Gluten-free, non-GMO
Take note
- The dose may not be high enough for some
Pure Encapsulations’ magnesium glycinate capsules are free of unnecessary binders, fillers and allergens. According to Cording, the brand’s supplements are third-party tested and gentle on the stomach, meaning they’re unlikely to cause diarrhea or stomach discomfort.
The capsule has a lower dosage than many others at just 120 milligrams per serving, making it a good fit for people who are only slightly short of the recommended daily amount of magnesium or who have mild symptoms of a magnesium deficiency, Cording says.
Why you can trust IndyBest U.S. reviews
Korin Miller has more than a decade of experience as a journalist covering health and wellness. She’s a former competitive runner who regularly tests new fitness and health products. To help you find the best magnesium supplements, Korin consulted dietitians on what to look for and the top options they recommend to their own patients.
The Independent is the world’s most free-thinking news brand, providing global news, commentary and analysis for the independently-minded. We have grown a huge, global readership of independently minded individuals, who value our trusted voice and commitment to positive change. Our mission, making change happen, has never been as important as it is today.
