{"id":56814,"date":"2025-08-10T10:20:03","date_gmt":"2025-08-10T10:20:03","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/56814\/"},"modified":"2025-08-10T10:20:03","modified_gmt":"2025-08-10T10:20:03","slug":"what-is-the-best-form-of-magnesium-to-take-dietitians-weigh-in","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/56814\/","title":{"rendered":"What Is the Best Form of Magnesium to Take? Dietitians Weigh In"},"content":{"rendered":"

The magic of magnesium<\/a> is that it can help calm stress, boost radiance, improve cognitive function, and support digestion; but not all magnesium is created equal. The best magnesium supplement for you ultimately depends on your goals, registered dietician and wellness advisor for The Lanby<\/a>, Taylor Fazio, MS, RD, SPN says. \u201cDo you need sleep and nervous system support? Help with muscle recovery and soreness? A boost for optimal cognitive function and focus? Different forms of magnesium support different results.\u201d<\/p>\n

Vogue\u2019s Favorite Magnesium SupplementsFeatured in this article\"Image<\/a>Best Overall<\/p>\n

DaVinci Labs Tri-Mag 300 – Chelated Magnesium Supplement<\/p>\n

See More<\/a>\"Image<\/a>Best Topical<\/p>\n

Ancient Minerals Magnesium Gel<\/p>\n

See More<\/a><\/p>\n

Magnesium is involved in more than 300 enzymatic reactions in the body, making it foundational for overall health. \u201cIt supports optimal muscle and nerve function, energy production, healthy blood sugar regulation, stable heart rhythm and blood pressure, bone integrity, hormone balance, and restful sleep,\u201d adds Fazio. \u201cAdequate magnesium can also ease symptoms such as PMS, tension headaches, migraines, and constipation.\u201d<\/p>\n

To reap these benefits, it\u2019s important to try and meet your magnesium goals through regular food sources from a diet rich in leafy greens, nuts, seeds, whole grains, and animal proteins. However, nearly half of the adults in the United States still don\u2019t get enough magnesium from diet alone, making magnesium supplementation a tool for filling in the gaps. \u201cThat gap becomes even more likely in people who are physically active,\u201d says Dr. Nima Alamdari, PhD, who serves as the Chief Scientific Officer at Ritual. \u201c Strenuous exercise increases magnesium loss through sweat and urine, which can raise daily requirements by as much as 10 to 20 percent, according to research.\u201d Ahead, we asked top dieticians, nutritionists, and scientists to answer all our burning magnesium questions, including how to pick the best supplements for every concern.<\/p>\n

In This Story:Best Overall: DaVinci Labs Tri-Mag 300 Chelated Magnesium Supplement\"Image<\/a><\/p>\n

DaVinci<\/p>\n

Labs Tri-Mag 300 – Chelated Magnesium Supplement<\/p>\n

Why We Love It: One of Fazio\u2019s favorites, this capsule contains three highly bioavailable forms of magnesium\u2014glycinate, malate, and taurate\u2014and is vegetarian-friendly, gluten-free, soy-free, and certified non-GMO. \u201cThis blend supports muscle relaxation, energy production, and cardiovascular health, making it a versatile choice for individuals looking for overall magnesium repletion,\u201d says Fazio. \u201cIt\u2019s particularly helpful for those who want the benefits of multiple forms of magnesium without having to take several different products, and it\u2019s well suited for people seeking balanced support for both daytime energy and nighttime relaxation.\u201d It also has 300mg per serving, ensuring the dose is ideal for most people. \u201cThe recommended dietary allowance is 310 to 320 milligrams per day for adult women and 400 to 420 milligrams for men,\u201d says Alamdari. \u201cA serving of 300 milligrams, especially in a bioavailable form like glycinate, can close dietary gaps for most people.\u201dType of Magnesium: Magnesium taurate, glycinate, and malateMagnesium Per Serving: 300mgServing Size: 4 capsulesForm: CapsuleBest for Relaxation: Ritual Magnesium+\"Image<\/a>Why We Love It: Perfect for winding down from a busy or tumultuous day, this powder includes 300mg of magnesium glycinate that dissolves easily in eight ounces of water for the perfect pre-bed \u2018Sleepy Girl Mocktail\u2019<\/a>. \u201cMagnesium bisglycinate, also known as glycinate, is one of the most effective and well-tolerated forms of magnesium,\u201d says Alamdari. \u201cIt\u2019s absorbed efficiently and is easy on the digestive system, even for those with sensitive stomachs.\u201d Magnesium glycinate is a favorite of nutritionist Meg Gerber, RD, IFNCP, CGN, too. \u201cIt\u2019s great for sleep, muscle relaxation, and overall stress management,\u201d she says. \u201cI also like this form to help soothe period pain.\u201d Along with magnesium bisglycinate, it includes 480mg of tart cherry extract which Alamdari says is clinically studied for its ability to support recovery, reduce inflammation, and support sleep quality. \u201cThe tart cherry is grown and harvested in Michigan, with a specific source that has been used in several human trials and published in peer-reviewed journals,\u201d explains Alamdari. \u201cTogether, the combination is purposefully designed to support rest, relaxation and recovery at the intersection of mind and muscle.\u201dType of Magnesium: Magnesium bisglycinateMagnesium Per Serving: 300mgServing Size: 2 teaspoonsForm: PowderBest Gummy: Juna Nightcap Sleep Gummy\"Image<\/a>Why We Love It: For those struggling to fall or stay asleep, this gummy offers a proprietary antioxidant sleep blend that pairs a microdose of phyto-melatonin (sourced from St. John\u2019s Wort) with tart cherry, chamomile, jujube, hops, passionflower, and elemental magnesium (the purest form) along with 72 trace minerals to help you drift off, stay in dreamland, and wake up without fogginess\u2014making it a favorite of Vogue\u2019s senior beauty writer Kiana Murden. The blend is measured in micrograms, which means it\u2019s easy to incorporate into your routine at a low and slow dose. Best of all, Juna\u2019s bite-sized gummies are third-party tested, certified organic, and made without added sugar and filler ingredients. Timing can enhance magnesium\u2019s effects, too. \u201cIf you\u2019re new to magnesium, start with a low dose and gradually increase as tolerated, ” says Fazio. \u201cAnd look for magnesium supplements that are third\u2011party tested for quality and purity, and avoid unnecessary fillers, artificial colors, sweeteners, or additives.\u201dType of Magnesium: Elemental magnesium (with 72 trace minerals)Magnesium Per Serving: Not listedServing Size: 1 gummyForm: GummyBest Tasting: Moon Juice Magnesi-Om\"Image<\/a>Why We Love It: This delicious magnesium is perfect to whip up your own sleep girl mocktail. Just add ice, tart cherry juice, and a fizzy mix-in like sparkling water or soda tonic. It has three forms of magnesium plus L-theanine<\/a>, a non-protein amino acid from tea leaves said to promote feelings of calmness and relaxation, making it a great option right before bed. \u201cI generally like magnesium dosed in the evening, especially if you are using it for relaxation, stress relief, or sleep support,\u201d says Gerber. This powder dissolves almost instantly, so there\u2019s no chalky aftertaste, and has amazing flavors like blue lemon, berry, and cherry\u2014it tastes so good you\u2019ll actually look forward to taking it.Type of Magnesium: Magnesium gluconate, acetyl taurinate, and citrateMagnesium Per Serving: 310mgServing Size: 1 tspForm: PowderBest Topical: Ancient Minerals Magnesium Gel\"Image<\/a>Why We Love It: Turns out, beginners can start their with magnesium supplementation in a topical form. \u201cIn my opinion, topical magnesium\u2014usually sulfate or chloride forms\u2014is the best starting off point for anyone new to magnesium supplements, especially those who have been stressed for a long time,\u201d explains Gerber. \u201cIt can come in transdermal forms like magnesium gel<\/a>, oil, lotion, and even Epsom salts that work for a soothing bath or foot soak with gentle absorption.\u201d With pure magnesium chloride and organic botanicals like aloe vera, this gel smooths onto skin beautifully, absorbs right away, and feels incredible, whether in a tension-relieving massage or post-workout. \u201cMagnesium sulfate and magnesium chloride are great in topicals for muscle relaxation and recovery through absorption via the skin,\u201d says Fazio.Type of Magnesium: Magnesium chlorideMagnesium Per Serving: 100mg per 1mlServing Size: 1mlForm: Topical gelBest for Constipation: Pure Encapsulations Magnesium Citrate\"Image<\/a><\/p>\n

Pure Encapsulations<\/p>\n

Magnesium Supplement for Sleep<\/p>\n

Why We Love It: Pure Encapsulations is a go-to for its clean, non-GMO, and third-party tested formulas that help ensure safety and efficacy in every dose, including its single-ingredient magnesium citrate capsule that helps keep your digestion in check. \u201cMagnsium citrate is an osmotic laxative that helps you poop,\u201d says Gerber. \u201cIt gently relieves constipation by drawing water into the stool.\u201d It\u2019s also highly bioavailable, meaning your body can absorb it, and can support the metabolism and breakdown of carbohydrates, amino acids, and fats in the body, ensuring smoother digestion. \u201cTaken before bed, magnesium citrate can promote both relaxation and a morning bowel movement,\u201d Fazio adds.Type of Magnesium: Magnesium citrateMagnesium Per Serving: 150mgServing Size: 1 capsuleForm: CapsuleBest for Cognitive Health: Cymbiotika Magnesium L-Threonate\"Image<\/a>Why We Love It: You can squeeze this vanilla cream-flavored gel directly into your mouth or mix it with water\u2014either way it tastes good and delivers 94mg of magnesium l-threonate.\u201cI like Magnesium L\u2011Threonate by Cymbiotika, which is formulated in a liposomal delivery system to enhance absorption and bioavailability,\u201d says Fazio. \u201cThis form is designed to cross the blood\u2013brain barrier, supporting cognitive health, memory, and focus, making it an excellent choice for those experiencing mental fatigue or high cognitive demands. Plus, it tastes great, which helps with taking it consistently.\u201d One gel packet per day is all you need.Type of Magnesium: Magnesium l-threonateMagnesium Per Serving: 94mgServing Size: 1 packetForm: GelBest Drink: Be Love Electrolyte Beverage\"Image<\/a><\/p>\n

Be Love<\/p>\n

Citrus Zest Balanced Electrolyte Beverage<\/p>\n

Why We Love It: For those of us interested in magnesium supplementation for energy production and muscle recovery, why not add on the benefits of electrolytes to your supplement of choice? Available in three flavors, Be Love\u2019s drink is formulated for optimal absorption, drawing upon 220mg of sodium, 45mg of potassium, and 15mg of magnesium malate (the form known to aid in pain relief and reduced fatigue) to hydrate, energize, and replenish with every sip.Type of Magnesium: Magnesium malateMagnesium Per Serving: 15mgServing Size: 1 canForm: DrinkEverything You Need to Know<\/p>\n

Are magnesium supplements worth it?<\/p>\n

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Our experts agree that magnesium supplementation can absolutely be worth it. \u201cMagnesium is involved in everything from energy to nerve signaling to muscle function and sleep regulation,\u201d explains Fazio. \u201cUnfortunately, modern diets, stress, soil nutrient depletion and certain medications often leave people suboptimal or even deficient.\u201d You should, of course, try to get optimal magnesium through your everyday diet to capture food-based sources of magnesium regularly.<\/p>\n

What are the benefits of magnesium supplements?<\/p>\n

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Supplementing magnesium can be especially helpful if you struggle with sleep, stress, muscle tension, migraines, or constipation. \u201cMagnesium helps us turn food into energy\u2014it’s a cofactor for several key enzymes in the citric acid cycle,\u201d says Gerber. \u201cIt helps with muscle contraction and relaxation, pain relief, sleep, stress relief, and also helps us make certain neurotransmitters like serotonin and GABA.\u201d In a clinical setting, Fazio sees magnesium often help individuals experiencing muscle cramps, sleep disturbances, or stress overload.<\/p>\n

Magnesium is also a key partner in supporting bone, immune, and metabolic health. \u201cMagnesium is required to activate and use vitamin D<\/a>, too, which can help us better absorb calcium for supporting strong bones,\u201d says Fazio. \u201cThat means that without sufficient magnesium, vitamin D supplementation may be less effective.\u201d<\/p>\n

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Magnesium comes in several different forms, each with unique benefits. Here, Fazio breaks down the different types and benefits of each:<\/p>\n

Magnesium Glycinate: This form is highly bioavailable and gentle on the stomach, making it ideal for stress relief, relaxation, sleep support, and general magnesium repletion. It\u2019s well tolerated, even for those with sensitive digestion, and is less likely to cause changes in bowel habits.Magnesium Citrate: This form is well-absorbed and commonly used for occasional constipation as it draws water into the stool. Taken before bed, it can promote both relaxation and a morning bowel movement. If constipation isn\u2019t your main concern, magnesium glycinate is often a better choice.Magnesium Malate: This form supports energy production and muscle recovery, making it a good option for people experiencing fatigue, soreness, or chronic muscle pain.Magnesium L\u2011Threonate: This form is unique for its ability to cross the blood-brain barrier, supporting memory, focus, and overall cognitive health. It\u2019s often chosen for those with high mental demands or for sleep support linked to brain relaxation.Magnesium Oxide: This form is poorly absorbed, with a strong laxative effect. It\u2019s best reserved for short\u2011term constipation relief, such as during travel, and should be followed by rehydration and electrolyte support due to fluid losses.Magnesium sulfate and magnesium chloride: These forms are typically used topically for muscle relaxation and recovery through absorption via the skin.<\/p>\n

What is the best form of magnesium to take?<\/p>\n

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The best form of magnesium ultimately depends on your goals. Overall, for those looking for a versatile, well-tolerated option, Gerber, Fazio, and Alamdari all agree that magnesium glycinate is the top daily choice. \u201cFor sleep and nervous system support, magnesium glycinate or magnesium L\u2011threonate are excellent options and pairs well with an evening wind-down routine to enhance relaxation and sleep quality,\u201d says Fazio. \u201cMagnesium L\u2011threonate also stands out for cognitive function and focus, because it can cross the blood-brain barrier.\u201d<\/p>\n

When it comes to occasional constipation, Fazio notes that magnesium citrate or magnesium oxide are both options. \u201cMagnesium citrate is often the most effective choice for occasional constipation,\u201d she says. \u201cMagnesium oxide can be used short\u2011term for travel-related constipation, but it\u2019s harsh on the digestive system and not recommended for regular use.\u201d She recommends taking it one to two hours before bedtime, noting if you\u2019re using it for constipation relief, bedtime dosing is often \u201cmore effective since it may take several hours to work.\u201d<\/p>\n

Gerber recommends magnesium malate or topical magnesium for muscle recovery or soreness, noting it\u2019s better suited for daytime use. \u201cMagnesium malate is best for overall energy production and muscle function,\u201d she says. \u201cTopical magnesium\u2014like sulfate or chloride\u2014can be used in a massage or bath soak.\u201d<\/p>\n

What to Consider When Taking Magnesium Supplements<\/p>\n

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For most people, magnesium supplements are widely considered safe and well-tolerated when used as directed. Typically magnesium can be taken at any time of day but a lot of experts find it\u2019s helpful in the evening to support muscle relaxation and better sleep. The key is consistency, taking it daily, at a time that fits your routine. \u201cSome forms of magnesium are better tolerated with food,\u201d says Alamdari. \u201cBut magnesium bisglycinate is gentle enough to take on an empty stomach.\u201d<\/p>\n

It\u2019s also worth noting that magnesium can interfere with the absorption of other minerals. \u201cIt can affect absorption of calcium, zinc, and iron if taken together in high doses,\u201d says Fazio. \u201cIt may also interact with certain prescription medications, including some antibiotics, diuretics, thyroid medications, and blood pressure medications, so be sure to space magnesium at least two hours apart from iron, calcium, high-dose zinc, or thyroid medications to avoid absorption issues.\u201d Of course, if you\u2019re taking prescription medications or have any underlying health issues, always check with your healthcare provider before starting any new supplements.<\/p>\n

Some people report feeling \u201cwired\u201d or restless after taking magnesium. \u201cThis can happen when electrolyte balance\u2014particularly sodium or potassium levels\u2014is off,\u201d says Fazio. \u201cMagnesium works closely with these other electrolytes to regulate nerve signaling and muscle function, so an imbalance may change how magnesium feels in the body.\u201d Gerber notes that taking too much magnesium can cause further sodium depletion and electrolyte<\/a> imbalances if someone is struggling with lower cellular sodium levels. \u201cIt is common in states of high chronic stress and can be tested using something called HTMA testing for intracellular mineral status,\u201d she explains.<\/p>\n

AccordionItemContainerButtonDr. Nima Alamdari<\/a>, PhD, is a Harvard-trained muscle physiologist specializing in health and sports science. He also serves as the Chief Scientific Officer at Ritual<\/a>.Meg Gerber<\/a>, RD, LDN, IFNCP, CGN, is a registered dietician, nutritionist, co-founder of digestive bitters brand J\u00dcJ<\/a>, and founder of Grounded Nourishment<\/a>, a private functional nutrition practice in Austin, Texas.Taylor Fazio<\/a>, MS, RD, SPN is a New York\u2013based registered dietician and wellness advisor for The Lanby<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"The magic of magnesium is that it can help calm stress, boost radiance, improve cognitive function, and support…\n","protected":false},"author":2,"featured_media":56815,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[15264,15265,26225,15266,712,102,6636,15267,1758,30976,30975,56,54,55,307,7268],"class_list":{"0":"post-56814","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-_commerce","9":"tag-_sensitivecontent","10":"tag-_seo","11":"tag-_syndication_noshow","12":"tag-beauty","13":"tag-health","14":"tag-nutrition","15":"tag-onecolumn","16":"tag-shopping","17":"tag-storytypecategory-guide-comparison","18":"tag-textabovecenterfullbleed","19":"tag-uk","20":"tag-united-kingdom","21":"tag-unitedkingdom","22":"tag-web","23":"tag-wellness"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/56814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=56814"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/56814\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/56815"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=56814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=56814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=56814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}