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’s really no understating the importance of magnesium.
“Magnesium is one of the most abundant minerals in the body, found in our skeleton, muscles, soft tissues, cells, blood, and extracellular fluids,” says Brittany Michels, MS, RDN, LDN, CPT, registered dietitian with The Vitamin Shoppe. “Magnesium is needed in over 300 processes in the body,” Michels says, “including nerve function, blood pressure management, energy metabolism, immune support, cardiovascular health, and protein synthesis.”
The Best Magnesium Supplements, According to GQFeatured in this articleThe Best Overall Pick
BIOptimizers Magnesium Breakthrough Supplement
Read MoreBest for Stress
Thorne Magnesium Bisglycinate Dietery Supplement
Read MoreBest for Brain Health
Momentous Magtein Magnesium L-Threonate
A quality magnesium supplement can help you raise your baseline magnesium levels, but it can also do a lot more—like help improve sleep quality, reduce stress, and accelerate post-workout muscle recovery. 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’ve rounded up the best magnesium supplements for everything from cognitive support to skin health, along with a couple of tips to keep in mind before you add any magnesium supplements to your cart. (And as always, consult with your medical professional before taking any supplements.)
Best Overall: BIOptimizers Magnesium Breakthrough
Ian Burke
BIOptimizers
Magnesium Breakthrough Supplement
The final boss of magnesium supplements (and targeted Instagram ads, apparently), BIOptimizers’ Magnesium Breakthrough delivers 500 milligrams of a complex formulated with seven different types of magnesium—including magnesium bisglycinate, magnesium taurate, and magnesium malate. If you’ve heard about the diverse benefits of supplementing with magnesium and you’re 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.
Best for Anxiety and Stress Relief: Thorne Magnesium Bisglycinate
Ian Burke
Thorne
Magnesium Bisglycinate Dietery Supplement
Magnesium bisglycinate, commonly called magnesium glycinate, is the ingredient to look for if you’re 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. “Magnesium bisglycinate is calming, well absorbed, and gentle on the gut,” says Taylor Fazio, MS, RD, SPN, wellness advisor at The Lanby. “It’s a go-to for sleep, stress, general repletion, and more.” 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.
Best for Sleep: LTH Dream Multi-Mag Sleep Support Powder
Lifetime
LTH Dream Multi-Mag Sleep Support Powder
The ultimate sleepy mocktail starts with picking the right type of magnesium for the job. Or, in the case of LTH’s Dream Multi-Mag Sleep Support Powder, the right types. Each piña colada-flavored scoop contains 300 milligrams of a magnesium blend—a 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.
Best for Workout Recovery: Ritual Magnesium+
Ian Burke
Supporting muscle function is one of magnesium’s most important responsibilities in the body, and that includes post-workout muscle recovery. Supplementing with magnesium—specifically, magnesium bisglycinate—can help accelerate muscle recovery, and potentially even provide a boost in the gym. A 2024 research review 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’s 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.
Best for Brain Health: Momentous Magnesium L-Threonate
Ian Burke
Momentous
Magtein Magnesium L-Threonate
Magnesium’s potential to positively impact brain health and cognitive function is well documented in research that has found magnesium L-threonate in particular—a form of magnesium adept at crossing the blood-brain barrier—to boost daytime mental processing, including memory, learning, attention, and focus. One study saw improvements in cognitive function and sleep quality with a daily dose of two grams—the same amount you’ll find in each serving of this magnesium L-threonate product from Momentous, one of our go-to brands for rigorously tested, NSF-certified supplements.
Best for Constipation: Solaray Magnesium Citrate
Ian Burke
Solaray
Magnesium Citrate Supplement
Magnesium can also be used to remedy occasional constipation, “which is another possible sign of magnesium deficiency,” 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. “It helps to increase the amount of water in the intestines, as low levels can decrease bowel transit,” 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. “Magnesium citrate may take several hours to work, so taking it one to two hours before bed can support a morning bowel movement,” she says.
Best for Skin Care: Kal Vitamins Radiant Magnesium Powder Drink Mix
Ian Burke
KAL
Radiant Magnesium Powder
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—a powerful ingredient widely used in skincare products to improve elasticity, radiance, and overall health—as well as vitamin C and zinc, which offer skin-saving benefits like oil regulation and protection from sun damage.
Best Powder: Nature Made Magnesium Complex Powder
Ian Burke
Naturemade
Magnesium Complex Powder
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—magnesium bisglycinate, magnesium citrate, and magnesium malate—to provide support for a range of vital bodily functions, including energy metabolism, muscle function, mood regulation, and more.
Best Gummy: MegaFood High Absorption Magnesium Citrate Gummies
Ian Burke
MegaFood
Magnesium Citrate Gummies
The challenge with gummies is that you have to keep an eye out for unnecessary ingredients that aren’t a factor with capsules—like 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’ve ever tested. Conveniently, each gummy contains just 100 milligrams of magnesium, which means you can justify two or three, depending on your requirements.
Best Liquid: Mary Ruth’s Liquid Magnesium Blend
Ian Burke
MaryRuth’s
Liquid Magnesium Supplement
Capsules and gummies might be more convenient options for most, but a liquid magnesium supplement can be useful in certain situations. This 30-ounce bottle of liquid magnesium is perfect for families, as it allows you to scale serving sizes to each person’s needs. For adults and anyone over 14 years old, two tablespoons pack 210 milligrams of magnesium—a multifunctional blend of magnesium glycerophosphate, magnesium malate, magnesium taurate, and magnesium bisglycinate—along with a shot of vitamin B6, which works synergistically with magnesium to support energy.
What to Look for in a Magnesium Supplement
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.
Type of magnesium: Magnesium comes in several forms, many with their own unique benefits (and potential side effects). If you’re turning to magnesium for something specific, like improving your sleep or workout recovery, you’ll 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’s 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. “I’ve 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,” says Maddie Pasquariello, MS, RD. “It just goes back to the importance of looking for the right form, and being open to a bit of trial and error.”Dosage: Similar to vitamin D 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’re taking enough to get the intended benefit. The NIH recommends adult males aim for around 400–420 milligrams of magnesium per day, “but most people need more than that to feel their best, especially when under physical or mental stress,” says Fazio. Michels recommends shooting for 600 milligrams a day total, including food and supplements. “If you usually experience high sweat rates, unmanaged stress, or elevated inflammatory levels, then you’ll likely need more than that to replete what is lost,” she says. “Most athletes with high sweat rates need well above 600 milligrams.”Delivery 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’re 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’re taking your magnesium at night to help you fall asleep, you’ll want to be especially vigilant about sugar. “I generally prefer high-quality capsules or powders over gummies, since chewables often contain unnecessary added sugars and fillers,” says Fazio. “That said, if the form is what determines consistency, I recommend using whatever you’ll take most reliably to meet your goals.”Heart or kidney issues: Magnesium’s 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. “If you have any kind of kidney issues, heart conditions, if you’re taking diuretics, antibiotics, things like that, you’ll definitely want to talk to your doctor first,” says Pasquariello. “The 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.”Specialty 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’re 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—like Kal Vitamins’ Radiant Magnesium Powder Drink Mix, which pairs magnesium with hyaluronic acid for an extra skin boost, or LTH’s Dream Multi-Mag Sleep Support Powder, which includes calming ingredients ashwagandha and L-theanine.
How We Tested
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.