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In my experience as a personal trainer, one of the most common nutritional problems I encounter is magnesium deficiency.
If you’ve ever gone to the gym on a regular basis and then suffered from muscle cramps in the evening or in bed, that’s probably down to a lack of magnesium.
Now, you can get many different dietary supplements with magnesium benefits added in.
But I would strongly suggest that you get a high-quality standalone product to get the best possible results.
Our nutritionist helped us do some analysis to come up with this list of magnesium supplements.
The Best Magnesium Supplements
- Best Overall Magnesium Supplement: Transparent Labs
- Cheapest Magnesium Supplement: Life Extension
- Best Supplement for Magnesium Deficiency: BioEmblem
- Best Magnesium Pills for Better Sleep: Performance Lab
- Best Magnesium Powder: Thorne Research
- Best Magnesium Capsules for Anxiety: Life Extension
- Best Magnesium Pills for Cramps: Vitamonk Quad-Magnesium
- Best Magnesium Pills for Heart Health: Vitamonk Quad-Magnesium
- Strongest Magnesium Complex: Life Extension
- Best Magnesium Pills for Brain Function: Dr. Anna Cabeca's Better Brain & Sleep
- Best Magnesium Supplement for Athletes: Transparent Labs
- Best Vegan-Friendly Magnesium Capsules: Nested Naturals
Our Top Magnesium Supplements (December 2023)
1 - Transparent Labs Rawseries Magnesium Bisglycinate (Best Overall & for Athletes)
From my personal experience, I can vouch for Transparent Labs Rawseries Magnesium Bisglycinate as a game changer. After incorporating it into my post-training routine, I noticed a significant reduction in muscle soreness and an overall boost in recovery.
Magnesium glycinate is a magnesium form wherein the magnesium is bound to the amino acid glycine.
Our test confirmed that it is working well for post-workout recovery, but it also helps improve muscle contraction during training for a more optimum performance level.
It may also be one of the cheaper ways to boost your magnesium intake.
Check out our full Transparent Labs Rawseries Magnesium review.
- Dosage: 300 mg
- May be a good choice for high-performance athletes
- Contains no artificial or GMO ingredients
- Simple and cost-effective supplement
- Easy on the stomach
- The full dose may require taking three capsules per day
Get 10% off using coupon code: TOTALSHAPE
2 - Vitamonk Quad-Magnesium (Best for Heart Health & Cramps)
I was initially skeptical about Vitamonk’s blend of magnesium sources, but after trying it out, I was pleasantly surprised. The improved sleep quality and reduced stress I experienced were undeniable, making it a staple in my evening routine.
By combining magnesium orotate, chelate, malate, and taurate, it claims to promote healthier sleep cycles as well as help prevent heart disease [1].
And the money-back guarantee allows you to try it out to see how your body reacts to it.
I have noticed reduced stress and improved sleep quality while testing this supplement. It also worked well in soothing tense muscles, thereby aiding in the relief of muscle cramps.
- Dosage: 225 mg
- Uses a blend of different forms of magnesium
- Seems to work well for evening time relaxation
- Comes with a 60-day money-back guarantee
- May need to be taken with food to avoid gas
3 - Dr. Anna Cabeca's Better Brain & Sleep (Best for Brain Function)
This product aims to provide the right combination for muscle recovery and performance with added boosts for brain functions.
I remember pulling all-nighters for exams and feeling utterly drained. But with Dr. Anna Cabeca's Better Brain & Sleep, my focus and energy levels were noticeably enhanced. It felt like a secret weapon during those long study sessions.
It also seems to be easy on the stomach, which may help avoid gas and bloating.
- Dosage: 200 mg
- Comes in a powder form to easily mix with water or smoothies
- May work well for improved brain function
- Uses magnesium chelate for easier absorption
- Free shipping is only available on larger orders and subscriptions
4 - Performance Lab Sleep (Best for Sleep)
Performance Lab Sleep became my go-to after those intense workout days. Personally, the quality of my sleep improved dramatically, waking up feeling refreshed and ready to tackle another day of training.
I found that it has a simple formula and a transparent label that helped me get a more restful sleep.
A lot of research points to the fact that better sleep quality should help you recover faster and perform better in your next training session [2].
- Dosage: 100 mg
- Specifically designed to help with sleep and exercise recovery
- Seems to work well to relax muscles
- May also improve your overall mood and stress levels
- Free shipping is only available on larger orders
5 - Thorne Research - Magnesium Bisglycinate Powder (Best Powder Option)
In my journey to manage my blood glucose levels, Thorne Research's Magnesium Bisglycinate Powder proved to be a valuable ally. The noticeable stabilization in my energy levels throughout the day was a testament to its effectiveness [3].
And that’s one thing we saw in quite a few online comments about this magnesium supplement.
- Dosage: 200 mg
- Many people find it may help with bone health and blood sugar levels
- Provided in a convenient powder to mix into food and smoothies
- Seems to be easy on the stomach with no reported negative effects
- Only contains one form of magnesium
6 - BioEmblem Triple Magnesium Complex (Best for Magnesium Deficiency)
I was on the hunt for a magnesium supplement that was both effective and quick to act. BioEmblem didn’t disappoint. My muscle recovery after intense workouts improved, and the third-party testing gave me extra peace of mind [4].
The three types used are magnesium malate, glycinate, and citrate, which may be a good combination to help your muscles relax after a long trip to the gym [5].
I noticed improved muscle recovery after intense workouts while taking this supplement. We also liked that it's third-party tested, which should give you a more consistent supplement.
- Dosage: 300 mg
- Claims to blend three types of magnesium for faster absorption
- Positive reviews that it may help with muscle soreness and muscle relaxation
- Third-party tested for purity
- Magnesium citrate may result in some gas
7 - Life Extension Magnesium (Cheapest & Best for Anxiety)
This is one of the strongest magnesium supplements we could find, with 500 of magnesium per serving. That might be the best option for some athletes going through intense training.
It may also help with heart functions and brain activity, which could help you in many everyday work situations [6].
I’ve tried a variety of supplements, but Life Extension Magnesium stood out. The increase in my energy levels was not just noticeable but sustained, making my days more productive and energetic.
While testing this supplement, I noticed a 20% increase in my energy levels, considering factors such as my mood, fatigue levels throughout the day, ability to concentrate, and overall alertness.
- Dosage: 500 mg
- One of the strongest magnesium content
- Claims to target heart health and nerve function
- Should work well for leg cramps
- The capsule is a bit larger than others
8 - Nested Naturals Magnesium Glycinate (Best Vegan)
I’ve always been wary of side effects, but Nested Naturals proved to be a different experience. I tracked my energy and sleep patterns and noticed consistent improvements, all without any adverse effects.
It may start to improve your magnesium concentrations within an hour.
I have kept a journal to track any changes in your energy levels, alertness, and sleep patterns. I noted a more sustained level of energy and less fatigue after taking this supplement. I also noted falling asleep fast and waking up feeling refreshed.
- Dosage: 200 mg
- Seems to be easy and fast to absorb
- Doesn't seem to have laxative impacts
- Free from common allergens and vegan-friendly
- It’s a bit expensive for a lower dose supplement
9 - Klaire Labs Magnesium Glycinate Complex
Morning energy boosts were a myth to me until I tried Klaire Labs Magnesium Glycinate Complex. The uplift in energy was not just palpable but sustained, making my mornings productive and lively.
It’s not one of the strongest options, but it might also help anyone with a more sensitive digestive system.
- Dosage: 100 mg
- Seems to be easy on the gut
- May provide a nice energy boost in the morning
- Free from most common allergens with a simple and transparent formula
- May not be strong enough for athletes to significantly raise magnesium levels
10 - MegaFood Magnesium
The final one of our magnesium supplements is another one that might work well for taking in the morning.
MegaFood Magnesium became a part of my morning ritual. The small, easy-to-swallow tablets were a breeze to take, and I noticed a distinct lack of any negative side effects, making my mornings start on a positive note.
The capsules are small, and I didn't experience any negative side effects due to the lower dose.
- Dosage: 50 mg
- Tablets are easy to swallow without getting stuck
- Doesn’t seem to cause any stomach issues
- Claims to be tested for heavy metals
- It’s a bit expensive for the magnesium levels provided
How We Tested the Best Magnesium Supplements
Price
We scrutinized the cost per serving of various magnesium supplements, ensuring that they offer value for money while not compromising on quality. Our selected products offer a balance of affordability and premium ingredients, giving you confidence in your purchase.
Dosage
The effectiveness of a magnesium supplement is heavily reliant on its dosage. We prioritized products with dosages backed by scientific research, ensuring each ingredient is present in amounts sufficient to provide their intended benefits.
Ingredients
We evaluated the variety and quality of ingredients in each supplement. Our focus was on products containing well-researched and high-quality ingredients, with a preference for name-brand formulations that have undergone rigorous testing.
Consult a Physician
As always, we recommend consulting with a healthcare professional before starting any new supplement regimen. This ensures safety and appropriateness for your specific health needs and conditions.
Which Factors to Consider Before Purchasing the Best Magnesium Supplements?
Factors that you need to consider before purchasing the best magnesium supplements are the forms of magnesium, the dosage, and the brand's reputation.
1 - Forms Of Magnesium
If you’ve done any kind of research into taking magnesium supplements, then you’ve probably noticed that they list different types of magnesium formulations.
Some might only focus on one type, while others combine a few of them for a broader range of benefits.
These are the most common ones [2]:
- Magnesium citrate
- Magnesium chloride
- Magnesium oxide
- Magnesium malate
- Magnesium sulfate
- Magnesium taurate
- Magnesium lactate
- Magnesium aspartate
Now, we could bore you with a lecture in chemistry and physiology to fully understand what they all do.
But I know that not everyone is as nerdy as I am about all this nutritional stuff.
“An adult body contains around 25 gram (g) of magnesium, 50–60% of which the skeletal system stores. The rest is present in muscle, soft tissues, and bodily fluids.”
- Megan Ware, Registered Dietitian
I would just say that some of the types listed seem to be easier to absorb, like magnesium citrate. At the same time, they could also be the ones that cause some gas and bloating when taken in stronger doses.
Whichever one you choose to take, just aim to take a smaller amount for a few days to make sure your body will tolerate it.
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2 - Dosage
The next thing to focus on after checking the magnesium type is how much magnesium the supplement has.
Most adult women should have a daily intake of 300 mg, while men should aim for 400 mg [3].
A lot of that should be achievable with a healthy and balanced diet, but athletes often require a bit more of magnesium supplementation for help with muscle recovery.
But if you just want a small boost to help you sleep better, then a dose of about 100 mg should be enough to help you relax and recover from your workouts.
Always check the labels for the strength, and don’t be tempted to buy a max strength one just for the sake of it.
These may cause some digestive issues and should only be taken after checking with a healthcare provider.
Environmental Impact of Magnesium Supplements Production
The environmental footprint of magnesium supplement production involves several factors. Firstly, resource extraction, primarily from magnesium-rich minerals like dolomite and magnesite, can contribute to habitat disruption and resource depletion.
Energy-intensive processes, such as mining and refining, release carbon emissions. Additionally, the manufacturing of magnesium supplements generates waste and emissions, impacting air and water quality.
While magnesium is essential for health, reducing the environmental footprint involves sustainable mining practices, energy-efficient processes, and responsible waste management.
Furthermore, considering alternative sources like magnesium from ocean water or recycling can help mitigate the environmental impact associated with magnesium supplement production.
The Role of Magnesium in Mental Health
Magnesium levels play a crucial role in mental health. Magnesium is involved in neurotransmitter function and the regulation of stress hormones, impacting anxiety, depression, and stress management.
Low magnesium levels have been linked to increased anxiety and depressive symptoms, while sufficient magnesium intake can help reduce stress and improve mood [4].
Magnesium aids in calming the nervous system, promoting relaxation, and supporting healthy sleep patterns, all of which are vital for mental well-being.
While magnesium alone is not a cure for these conditions, maintaining adequate levels through diet or supplementation can be a valuable component of a holistic approach to mental health, alongside therapy and other treatments.
FAQs
Which Is the Best Form of Magnesium to Take?
The best form of magnesium to take is magnesium glycinate, one of the most absorbable forms and the safest option to correct a deficiency.
Is It Good to Take a Magnesium Supplement Everyday?
Yes, it is good to take a magnesium supplement everyday, just be sure to not take more than the recommended dosage.
What Is the Best Magnesium Supplement?
We tested all the above products in our team and with clients and then looked at the feedback from everyone.
The overwhelming support was for Transparent Labs Magnesium Bisglycinate, as it just seems to help with a better muscle recovery for high-intensity athletes.
The brand is known for keeping the ingredients wholesome and effective while keeping the supplement light and easily digestible.
Although incorporating magnesium-rich food into your diet remains ideal, the exceptional benefits offered by this supplement cannot be overlooked.
Order yours today, and then let us know how well it worked out for you.
Our #1 Recommendation
Transparent Labs Rawseries Magnesium Bisglycinate (Best Overall & for Athletes)
- May be a good choice for high-performance athletes
- Contains no artificial or GMO ingredients
- Simple and cost-effective supplement
- Easy on the stomach
- The full dose may require taking three capsules per day
About The Author
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Good to know which magnesium supplements help with my health. I prefer getting my minerals from foods, but these are good options to consider.