{"id":230898,"date":"2026-01-13T12:34:10","date_gmt":"2026-01-13T12:34:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/230898\/"},"modified":"2026-01-13T12:34:10","modified_gmt":"2026-01-13T12:34:10","slug":"10-best-magnesium-supplements-of-2026-for-better-overall-health","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/230898\/","title":{"rendered":"10 Best Magnesium Supplements of 2026 for Better Overall Health"},"content":{"rendered":"

You’re looking for the best magnesium supplements, so we’re assuming you’re already looped into what they can do for you. And there\u2019s really no understating the importance of magnesium<\/a>. \u201cMagnesium is one of the most abundant minerals in the body, found in our skeleton, muscles<\/a>, soft tissues, cells, blood, and extracellular fluids,\u201d says Brittany Michels, MS, RDN, LDN, CPT, registered dietitian with The Vitamin Shoppe<\/a>. \u201cMagnesium is needed in over 300 processes in the body,\u201d Michels says, \u201cincluding nerve function, blood pressure management<\/a>, energy<\/a> metabolism, immune support<\/a>, cardiovascular health, and protein<\/a> synthesis.\u201d<\/p>\n

A quality magnesium supplement<\/a> can help you raise your baseline magnesium levels, but it can also do a lot more\u2014like help improve sleep quality<\/a>, reduce stress<\/a>, and accelerate post-workout muscle recovery<\/a>. The key, and this part really is crucial, is knowing which type of magnesium to look for, as the mineral comes in several forms that work in different ways and even offer unique benefits and drawbacks. Below, with the help of registered dieticians, we\u2019ve rounded up the best magnesium supplements<\/a> for everything from cognitive support to skin health, along with a couple of tips to keep in mind before you add any magnesium supplements<\/a> to your cart. (And as always, consult with your medical professional before taking any supplements.)<\/p>\n

The Best Magnesium Supplements, According to GQ\"\"<\/a>The Best Overall Pick<\/p>\n

BIOptimizers Magnesium Breakthrough Supplement<\/p>\n

Read more<\/a>\"\"<\/a>Best for Stress<\/p>\n

Thorne Magnesium Bisglycinate Dietery Supplement<\/p>\n

Read more<\/a>\"\"<\/a>Best for Brain Health<\/p>\n

Momentous Magtein Magnesium L-Threonate<\/p>\n

Read more<\/a>\"\"<\/a>Best for Skin Health<\/p>\n

KAL Radiant Magnesium Powder<\/p>\n

Read more<\/a>\"\"<\/a>Best for Constipation<\/p>\n

Solaray Magnesium Citrate Supplement<\/p>\n

Read more<\/a><\/p>\n

Best Overall: BIOptimizers Magnesium Breakthrough<\/p>\n

BIOptimizers<\/p>\n

Magnesium Breakthrough Supplement<\/p>\n

The final boss of magnesium supplements (and targeted Instagram ads, apparently), BIOptimizers\u2019 Magnesium Breakthrough delivers 500 milligrams of a complex formulated with seven different types of magnesium\u2014including magnesium bisglycinate, magnesium taurate, and magnesium malate. If you\u2019ve heard about the diverse benefits of supplementing with magnesium and you\u2019re interested in seeing what it can do for you, this product provides a holistic and convenient way to experience the highlights of what magnesium has to offer.<\/p>\n

Best for Anxiety and Stress Relief: Thorne Magnesium Bisglycinate<\/p>\n

Thorne<\/p>\n

Magnesium Bisglycinate Dietery Supplement<\/p>\n

Magnesium bisglycinate, commonly called magnesium glycinate, is the ingredient to look for if you\u2019re primarily interested in using magnesium to combat anxiety or stress. This form of magnesium is bound to glycine, an amino acid that offers its own mood-regulating benefits. As a result, magnesium bisglycinate has been shown to promote a calming effect on the nervous system and also help improve sleep. \u201cMagnesium bisglycinate is calming, well absorbed, and gentle on the gut,\u201d says Taylor Fazio, MS, RD, SPN, wellness advisor at The Lanby<\/a>. \u201cIt\u2019s a go-to for sleep, stress, general repletion, and more.\u201d These convenient stick packs from Thorne make it easy to get your daily dose, no matter where you are. (Magnesium glycinate is one of the most well-tolerated forms of magnesium, making it ideal for frequent or everyday use.) Each pack contains 200 milligrams of NSF-certified magnesium glycinate. Just add water.<\/p>\n

Best for Sleep: LTH Dream Multi-Mag Sleep Support Powder<\/p>\n

Lifetime<\/p>\n

LTH Dream Multi-Mag Sleep Support Powder<\/p>\n

The ultimate sleepy mocktail starts with picking the right type of magnesium for the job. Or, in the case of LTH\u2019s Dream Multi-Mag Sleep Support Powder, the right types. Each pi\u00f1a colada-flavored scoop contains 300 milligrams of a magnesium blend\u2014a complex of magnesium taurinate, magnesium L-threonate, and magnesium bisglycinate, which have been shown to help calm the nervous system, support deep and REM sleep, and reduce the time it takes to fall asleep, respectively. The product is rounded out with calming ingredients ashwagandha and L-theanine to help you ease into your nighttime routine.<\/p>\n

Best for Workout Recovery: Ritual Magnesium+<\/p>\n

Supporting muscle function is one of magnesium\u2019s most important responsibilities in the body, and that includes post-workout muscle recovery. Supplementing with magnesium\u2014specifically, magnesium bisglycinate\u2014can help accelerate muscle recovery, and potentially even provide a boost in the gym. A 2024 research review<\/a> found that supplemental magnesium, when taken before strenuous exercise, reduced post-workout muscle soreness, improved performance, sped up recovery, and provided protection against muscle damage. Ritual\u2019s berry-flavored Magnesium+ powder contains 300 milligrams of magnesium bisglycinate per serving, as well as 480 milligrams of tart cherry, a natural recovery remedy backed by more than 20 studies.<\/p>\n

Best for Brain Health: Momentous Magnesium L-Threonate<\/p>\n

Momentous<\/p>\n

Magtein Magnesium L-Threonate<\/p>\n

Magnesium\u2019s potential to positively impact brain health and cognitive function is well documented in research that has found magnesium L-threonate in particular\u2014a form of magnesium adept at crossing the blood-brain barrier\u2014to boost daytime mental processing, including memory, learning, attention, and focus. One study<\/a> saw improvements in cognitive function and sleep quality with a daily dose of two grams\u2014the same amount you\u2019ll find in each serving of this magnesium L-threonate product from Momentous, one of our go-to brands for rigorously tested, NSF-certified supplements.<\/p>\n

Best for Constipation: Solaray Magnesium Citrate<\/p>\n

Solaray<\/p>\n

Magnesium Citrate Supplement<\/p>\n

Magnesium can also be used to remedy occasional constipation, \u201cwhich is another possible sign of magnesium deficiency,\u201d says Michels. Magnesium citrate, specifically, is a highly bioavailable form of magnesium that is commonly used as an active ingredient in commercially available laxative products. \u201cIt helps to increase the amount of water in the intestines, as low levels can decrease bowel transit,\u201d Michels says. We like this option from Solaray, which is currently selling for the bargain price of $15 for 90 capsules (30 servings). You can take it any time of day, although Fazio recommends nighttime use. \u201cMagnesium citrate may take several hours to work, so taking it one to two hours before bed can support a morning bowel movement,\u201d she says.<\/p>\n

Best for Skin Care: Kal Vitamins Radiant Magnesium Powder Drink Mix<\/p>\n

KAL<\/p>\n

Radiant Magnesium Powder<\/p>\n

While magnesium citrate is commonly used at higher doses to treat constipation, smaller daily servings of this highly bioavailable form of magnesium can yield benefits without tipping you over into laxative territory. This sugar-free powder from Kal Vitamins combines the skin-supporting benefits of magnesium citrate with 120 milligrams of hyaluronic acid\u2014a powerful ingredient widely used in skincare products to improve elasticity, radiance, and overall health\u2014as well as vitamin C and zinc, which offer skin-saving benefits like oil regulation and protection from sun damage.<\/p>\n

Best Powder: Nature Made Magnesium Complex Powder<\/p>\n

Naturemade<\/p>\n

Magnesium Complex Powder<\/p>\n

This pink lemonade-flavored magnesium complex powder from Nature Made is the perfect addition to daily hydration, post-workout smoothies, and pretty much any beverage in between that could use a sugar-free boost of flavor and function. It uses three sources of magnesium\u2014magnesium bisglycinate, magnesium citrate, and magnesium malate\u2014to provide support for a range of vital bodily functions, including energy metabolism, muscle function, mood regulation, and more.<\/p>\n

Best Gummy: MegaFood High Absorption Magnesium Citrate Gummies<\/p>\n

MegaFood<\/p>\n

Magnesium Citrate Gummies<\/p>\n

The challenge with gummies is that you have to keep an eye out for unnecessary ingredients that aren\u2019t a factor with capsules\u2014like excess sugar, and artificial flavors and colors. Fortunately, these raspberry-flavored magnesium gummies from MegaFood contain zero sugar and no synthetic flavors or dyes. And still, they might just be the best-tasting gummies I\u2019ve ever tested. Conveniently, each gummy contains just 100 milligrams of magnesium, which means you can justify two or three, depending on your requirements.<\/p>\n

What to Look for in a Magnesium Supplement<\/p>\n

Depending on your needs, choosing the right kind of magnesium could make all the difference. Here, registered dietitians break down the five most important things to keep in mind when shopping for a magnesium supplement<\/a>.<\/p>\n

Type of magnesium: Magnesium comes in several forms, many with their own unique benefits (and potential side effects). If you\u2019re turning to magnesium for something specific, like improving your sleep or workout recovery, you\u2019ll want to have at least a basic idea of which kinds of magnesium can help with those goals. (Or, you know, just use this buyer\u2019s guide, which includes all the most important ones.) Either way, using the wrong kind of magnesium can be frustrating, and potentially lead to unwanted side effects, so just read the label. \u201cI\u2019ve had people tell me that they tried magnesium and it actually made their sleep worse, or it made their constipation worse, and that can happen when you’re not taking the right form,\u201d says Maddie Pasquariello, MS, RD<\/a>. \u201cIt just goes back to the importance of looking for the right form, and being open to a bit of trial and error.\u201dDosage: Similar to vitamin D<\/a> and many other vitamin and mineral supplements, magnesium is available in a wide range of dosages. Overdoing it with magnesium can lead to serious health risks, but you also want to make sure you\u2019re taking enough to get the intended benefit. The NIH recommends adult males aim for around 400\u2013420 milligrams of magnesium per day, \u201cbut most people need more than that to feel their best, especially when under physical or mental stress,\u201d says Fazio. Michels recommends shooting for 600 milligrams a day total, including food and supplements. \u201cIf you usually experience high sweat rates, unmanaged stress, or elevated inflammatory levels, then you\u2019ll likely need more than that to replete what is lost,\u201d she says. \u201cMost athletes with high sweat rates need well above 600 milligrams.\u201dDelivery system: Whether you have trouble swallowing capsules or just prefer gummies, magnesium comes in a variety of form factors to suit any schedule or situation. However, if you\u2019re looking for a magnesium gummy, liquid, or powder, just be sure to check the label for any unwanted synthetic colors or flavors. And if you\u2019re taking your magnesium at night to help you fall asleep, you\u2019ll want to be especially vigilant about sugar. \u201cI generally prefer high-quality capsules or powders over gummies, since chewables often contain unnecessary added sugars and fillers,\u201d says Fazio. \u201cThat said, if the form is what determines consistency, I recommend using whatever you’ll take most reliably to meet your goals.\u201dHeart or kidney issues: Magnesium\u2019s effects on the body can cut both ways. Increased levels of the mineral could potentially cause negative interactions with some medications, and it can also present complications for certain health conditions. \u201cIf you have any kind of kidney issues, heart conditions, if you’re taking diuretics, antibiotics, things like that, you\u2019ll definitely want to talk to your doctor first,\u201d says Pasquariello. \u201cThe most important thing is to talk to your doctor and make sure that you’re not at risk for potential toxicity because of how those medications or conditions are affecting the processing of magnesium.\u201dSpecialty supplements: If your goal is to simply bring your magnesium levels up to par, just about any product on this list will do. But if you\u2019re after a specific benefit, whether that be muscle recovery, relaxation, or something else, you might be interested in a specialty supplement that pairs the appropriate form of magnesium with additional ingredients that provide compounding or complementary benefits\u2014like Kal Vitamins\u2019 Radiant Magnesium Powder Drink Mix, which pairs magnesium with hyaluronic acid for an extra skin boost, or LTH\u2019s Dream Multi-Mag Sleep Support Powder, which includes calming ingredients ashwagandha and L-theanine.<\/p>\n

How We Tested<\/p>\n

We consulted dietitians to get a better overview of magnesium supplements and took their recommendations so that we could try some for ourselves. We evaluated various forms of magnesium supplements, as well as whether or not they helped with whatever the brand said that they would help with. Our list includes a variety of different forms of magnesium supplements as well as those that benefit various things such as sleep and recovery.<\/p>\n","protected":false},"excerpt":{"rendered":"You’re looking for the best magnesium supplements, so we’re assuming you’re already looped into what they can do…\n","protected":false},"author":2,"featured_media":230899,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[1246,4383,16495,84622,134,111,139,556,69,4384,1243,2795,1251],"class_list":{"0":"post-230898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-_commerce","9":"tag-_exclude-reg-gate","10":"tag-_seo","11":"tag-gq-recommends","12":"tag-health","13":"tag-new-zealand","14":"tag-newzealand","15":"tag-nutrition","16":"tag-nz","17":"tag-paywall-exclude","18":"tag-shopping","19":"tag-textbelowcentergridwidth","20":"tag-web"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/230898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=230898"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/230898\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/230899"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=230898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=230898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=230898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}