The 16 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 magnesium 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 countries 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 from 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, about five servings of spinach or four servings of chia seeds —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.

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:

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.

First and foremost, if you're taking a 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. Finding a supplement that is enjoyable to take and comes in a format that you can easily work into your routine—be it a capsule, tablet, powder, or liquid—is also important.

Some magnesium supplements need to be taken with food, which is another thing to be aware of. Depending on the serving size, you may also end up needing to take three or four capsules daily for certain products, so read the label (i.e., Supplement Facts panel and suggested use instructions) closely.

In addition to absorption factors, you'll want to tailor your magnesium selection for the functional benefits you're seeking (i.e., support for sleep, dietary gap filling, muscle relaxation, etc.)*

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.

Pricier options will also boast cleaner excipient profiles and more sustainable packaging. Any premium supplement should feature high-quality, clean ingredients and ideally be free of GMOs, gluten, dairy, soy, and major food allergens whenever possible.

Purity is also a sign of quality, so look for a supplement that is free of binders, preservatives, and artificial colors or flavors.

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 mg, to minimize the potential for unwanted side effects that may occur in some individuals at higher levels. 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.

Some innovative formulas also contain other active ingredients for added benefits like deeper sleep, sharper focus, and healthier bones.*

While the magnesium supplements identified below are appropriate (and safe) for children ages 9 and up, we are providing the recommended daily intakes of magnesium for all ages—infants, teens, and adults—for your ease of reference:

If you are pregnant, lactating, or planning to be, we've rounded up the recommended daily intake of magnesium below:

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.

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 and for added assurance that you're giving your body the nutrients it needs.