The 14 Best Magnesium Supplements For Sleep, Bone Health, Energy & More*


Around 600 processes in the body rely on magnesium to run smoothly, making it one important mineral.
Magnesium plays a big role in energy production, bone development, and muscle contraction, and it's vital for brain, heart, muscle, and skeletal health (nearly 60% of our body's magnesium1 is stored in the bones and teeth!).*
The mineral is also a building block for life on earth, so we're surrounded by it at all times.
It's in our water sources, the ground beneath our feet, and our vegetables, nuts, seeds, whole grains, fruits, fish, and meat.
However, a large proportion of the population in Western countries2 doesn't get the recommended amount of magnesium from diet alone, due in part to dietary choices and also the way conventional agriculture strips soil (and therefore, food) of certain minerals.
Almost half (44%) of Americans don't get enough magnesium 3from their diet alone.
Taking a magnesium supplement is a helpful way to ensure you reach the recommended daily intake of magnesium—420 mg for men and 320 mg for women—so that your body has one of the essential mineral tools it needs to function at its best.
However, not all magnesium supplements are created equal. Here's how to choose the right one for you.
A quick look at the best magnesium supplements
- Best for sleep: mindbodygreen sleep support+
- Best magnesium glycinate: Pure Encapsulations Magnesium Glycinate
- Best budget: NOW Foods Magnesium Oxide Powder
- Best high-potency: Bulletproof Magnesium Citrate
- Best magnesium powder: Garden of Life Dr. Formulated Magnesium Raspberry Lemon Powder
- Best gummies: Nature Made High Absorption Magnesium Citrate Gummies
- Best for digestion: Nature Made Magnesium Citrate
- Best for muscle support: Designs for Health Magnesium Malate
- Best magnesium + calcium combo: Rainbow Light Magnesium Calcium+
- Best liquid: Solgar Liquid Calcium Magnesium Citrate with Vitamin D
- Best magnesium + zinc combo: MagWell® Magnesium With Zinc & D3
- Best for bone health: Metagenics Bone Builder® with Magnesium
- Best prenatal with magnesium: Nurish Prenatal + DHA
- Best for cognitive health: Life Extension Neuro-Mag® Magnesium L-Threonate
Types of magnesium in supplements
From glycinate to citrate, chloride to oxide, malate, and more, there are many types of magnesium supplements available.
Like all minerals, magnesium is delivered as a complex, paired with another compound that assists with delivery.
These secondary, helper organic compounds (e.g., glycine amino acid, citric acid, etc.) can also have health benefits of their own.*
Here are some common forms of magnesium found in supplements, and their benefits:
- Magnesium bisglycinate: The combination of magnesium and two glycine amino acids, magnesium bisglycinate (also sometimes called magnesium glycinate) is one of the most bioavailable forms of magnesium. The combination is easy for the body to absorb, making it gentle on the stomach and GI tract. There are some other forms of magnesium, which we'll cover below, that are taken specifically to get the bowels moving at high doses. This is not Mg glycinate's primary design (although all forms of magnesium support digestive motility to some degree). Instead, the amino acid glycine shows the most promise in helping promote high-quality sleep4, making a nightly magnesium bisglycinate supplement a good choice for healthy magnesium levels and a more restful slumber.*
- Magnesium chloride: Magnesium chloride, a blend of magnesium and chlorine, can be extracted from brine or seawater. It has a relatively high bioavailability and is a solid supplement to take if you're just looking to boost your dietary intake of magnesium.*
- Magnesium citrate: A combination of magnesium oxide and citric acid, magnesium citrate can help promote healthy bowel movements.* Since it also has a relatively high bioavailability, it, too, can be used as a daily magnesium supplement in the right dose. This form of magnesium dissolves readily in water, making it a popular pick for magnesium powders and liquids.
- Magnesium oxide: The most common (and least expensive) form of magnesium, this one is formed by combining magnesium and oxygen ions. This simple form has a lower absorption rate and is most often taken to encourage bowel movements5 and act as a helpful buffer for other magnesium forms.*
- Magnesium malate: Together, magnesium and malic acid are relatively bioavailable and seem to stick around in the bloodstream6 for longer than some other forms of magnesium. There is also some anecdotal evidence magnesium malate can promote muscle comfort, but clinical results are mixed7.*
- Magnesium sulfate: The magnesium and sulfate pairing can be used to replenish electrolytes and encourage bowel movements,* and it's often found in supplements and other remedies like Epsom salts. (Fun fact: The man who brought magnesium to Western medicine was said to be a farmer working in Epsom, England, who noticed that the salts in his well water had soothing effects on his cattle8.) These days, many people take Epsom salt baths to soothe muscles, though there isn't much research to back this up.
Summary
What to look for in a magnesium supplement
Once you’ve determined what type of magnesium supplement is best for you and your needs, it’s time to shop around to find a product that ticks the following boxes:
- High bioavailability: First and foremost, if you're taking any magnesium supplement regularly, you'll want to make sure it's gentle on the stomach. Generally, the higher the bioavailability, the better for daily use.
- Manageable format: Depending on its design, you may need to take three or four capsules of a magnesium supplement daily. Some people won’t mind this, while others will find it a hassle and want to look for more manageable serving sizes.
- Reasonable price: You'll notice that the price point of magnesium supplements varies widely. While basic (stand-alone) magnesium supplements are relatively affordable, pricier ones will contain other nutrients or botanicals for a more well-rounded, functionally efficacious blend. Any premium supplement should feature high-quality, clean ingredients and ideally be free of GMOs, gluten, dairy, soy, and major food allergens whenever possible.
- Safe dosing: Finally, unless otherwise specified by your doctor, you'll want to look for a supplement that falls near or below the tolerable upper intake level for supplemental magnesium, 350 mg910, to minimize the potential for unwanted side effects. For clinical reasons (in partnership with your healthcare practitioner), higher doses may indeed be warranted.
The following supplements are the cream of the magnesium crop: They deliver science-backed doses of magnesium in convenient forms, without unnecessary fillers or additives.
Best for sleep
Best for sleep: mindbodygreen sleep support+

Best magnesium glycinate: Pure Encapsulations Magnesium Glycinate

Best for digestion and regularity
Best budget: NOW Foods Magnesium Oxide Powder

Best magnesium citrate: Bulletproof Magnesium Citrate

Best magnesium powder: Garden of Life Dr. Formulated Magnesium Raspberry Lemon Powder

Best gummies: Nature Made High Absorption Magnesium Citrate Gummies

Best for digestion: Nature Made Magnesium Citrate

Best for muscle support
Best for muscle support: Designs for Health Magnesium Malate

Best magnesium + calcium combo: Rainbow Light Magnesium Calcium+

Best for bone health
Best liquid: Solgar Liquid Calcium Magnesium Citrate with Vitamin D

Best magnesium + zinc combo: MagWell® Magnesium With Zinc & D3

Best for bone health: Metagenics Bone Builder® with Magnesium

Best for general health
Best prenatal with magnesium: Nurish Prenatal + DHA

Best for cognitive health: Life Extension Neuro-Mag® Magnesium L-Threonate

How we chose
Purity is a sign of quality, so we looked for magnesium supplements that are free of binders, preservatives, and artificial colors or flavors.
While these supplements all feature magnesium, some stack it with other active ingredients for added benefits like deeper sleep, sharper focus, and healthier bones.*
If you're taking a supplement daily, you'll want to make sure it's easy to work into your routine. For this reason, we feature a variety of different supplement formats, from capsules and tablets to powders and liquids.
Our list features a number of products made with sustainably in mind. We prioritize brands that use recyclable and reusable packaging and responsibly sourced ingredients.
Frequently asked questions
What are the benefits of magnesium?
Since the body naturally uses magnesium for so many functions, getting enough magnesium on a daily basis can bring a slew of benefits. These are some of the best perks, but we cover the benefits of different types of magnesium in more detail here.
Promotes healthy blood pressure*
Promotes healthy blood sugar levels*
Promotes heart health*
Promotes bone health*
Helps support a healthy inflammatory response*
Promotes deeper and more restorative rest (if magnesium bisglycinate)*
How much should I take?
Birth to 6 months: 30 mg/day
7 to 12 months: 75 mg/day
1 to 3 years: 80 mg/day
4 to 8 years: 130 mg/day
9 to 13 years: 240 mg/day
14 to 18 years: females: 360 mg/day; males: 410 mg/day
19 to 30 years: females: 310 mg/day; males: 400 mg/day
31 years and up: females 320 mg/day; males: 420 mg/day
19 to 30 years: pregnant: 350 mg/day; lactating: 310 mg/day
31 to 50 years: pregnant: 360 mg/day; lactating: 320 mg/day
What are the risks and potential side effects?
Magnesium is an extremely safe (and essential!) mineral found in our diet and environment.
While every individual's nutrition needs and response are unique, the most common, potential side effects of magnesium supplements (particularly at higher doses, especially if you're not used to taking magnesium) are loose stools, upset stomach, and GI discomfort.
Taking a more gentle and bioavailable magnesium supplement helps avoid these unpleasantries. Starting low and going slow, building up to the best magnesium dose for you personally, can also help limit potential side effects.
Magnesium supplements have the potential to interfere with certain heart (e.g., blood pressure) medications and antibiotics, so you should always consult your doctor before adding a new supplement to your routine.
The takeaway
Magnesium is an essential mineral that many people don't get enough of from food alone.
That's no surprise since the daily requirements for this macromineral are quite high.
Adding a high-quality supplement to your routine is one way to ensure that your body has adequate levels of magnesium each day.
Combine yours with a healthy, whole-food diet for added assurance that you're giving your body the nutrients it needs.

Emma Loewe is the Sustainability and Health Director at mindbodygreen and the author of Return to Nature: The New Science of How Natural Landscapes Restore Us. She is also the co-author of The Spirit Almanac: A Modern Guide To Ancient Self Care, which she wrote alongside Lindsay Kellner.
Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She's spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.