Learn What Magnesium Supplements Are Good For and Which Ones Our Dietitians Recommend

Magnesium is one of the most important minerals in the body, as it is involved in hundreds of different processes including muscle and nerve function, bone health, blood sugar, and blood pressure regulation. Some studies have found about half of American adults don’t get the recommended amount of magnesium in their diet. There are more than 10 types of supplemental magnesium available. Common forms in supplements can include: magnesium bisglycinate, magnesium oxide, magnesium taurate, and more.

While some of the forms of magnesium have specific functions and are absorbed better than others, the bottom line is that every form will help increase the bodys magnesium stores. However, not everyone needs a magnesium supplement, or the same amount. Its important to speak with a healthcare provider who will take your diet and magnesium status into account when making a recommendation for a magnesium supplement.

The magnesium supplements we recommend are in well absorbed forms, third-party tested, or tested in-house with transparent results, and many are also recommended by the experts we spoke with.

Should I Take a Magnesium Supplement?

While it is possible to meet magnesium needs from food, some people may benefit from a magnesium supplement. In my practice, I find that most people tend to be low in magnesium but rarely deficient. Says Robin Foroutan, MS, RDN, integrative and functional dietitian. Foroutan also says, A nutrient insufficiency means that you have enough of that nutrient to not have an overt deficiency, but not enough for your body to do all the things it needs with that nutrient. In either case of a magnesium deficiency or insufficiency, a magnesium supplement can be beneficial.

Another concern with magnesium in the diet is some research suggests the amount of magnesium found in food may be decreasing due to soil changes. Magnesium is also lost during certain aspects of food processing. The following groups may especially benefit from magnesium supplementation.

• People with gastrointestinal diseases. Several groups of people may be at a larger risk of magnesium deficiency such as those suffering from inflammatory bowel diseases like Crohn’s due to the reduced absorption of magnesium in the small bowel Says Alexandra Kreps, MD, who specializes in holistic internal medicine. In addition to Crohns disease, celiac disease, regional enteritis, and resection or bypass of the small intestine can all lead to increased risk for not getting or absorbing enough magnesium.
• People with high blood sugar. Dr Kreps also notes that hyperglycemia (high blood sugar) may increase the amount of magnesium excreted from the urine.
• Those with alcohol dependence. People with chronic alcoholism are at a higher risk for poor magnesium intake and increased risk for gastrointestinal problems. Additionally, renal dysfunction, phosphate depletion, low vitamin D levels, ketoacidosis, and hyperaldosteronism secondary to liver disease can all contribute to low magnesium levels.
• Older adults. Older adults tend to not eat as much as appetite levels can decline. There can also be less absorption in the elderly and more excretion of magnesium. Additionally, older adults are more likely to have chronic disease or take medications that can affect magnesium status.
• People who get migraine headaches. While not a cure all, magnesium plays a role in several factors that can cause migraine headaches. It has been studied both for use during a migraine as well as preventing migraine headaches from occurring. The American Academy of Neurology and the American Headache Society deemed magnesium supplementation as probably effective for migraine prevention.
• Those on certain medications. Both loop diuretics and thiazide diuretics can cause low magnesium levels. Prescription proton pump inhibitor (PPI) medications can cause low magnesium levels when taken for a year or more.

While our bodies keep tight regulation on magnesium levels, and typically remove excess in urine, not everyone may benefit from a magnesium supplement.

• Those taking certain medications. Magnesium supplements can decrease the absorption of certain medications, such as oral bisphosphonates, tetracycline and quinolone antibiotics. Potassium sparing diuretics can reduce the amount of magnesium excreted from the body which could also impact your need for a magnesium supplement.
• People that are already taking magnesium. If youre taking a multivitamin, or other supplement that already contains magnesium, you may not need an additional magnesium supplement. Some medications also already contain magnesium. For example, some milk of magnesia or antacid medications are high in magnesium.
• Those getting all the magnesium they need via food. For someone eating enough magnesium-rich foods to meet daily needs, there might not be a need for any additional supplemental magnesium.

Our Supplement Research Process

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Experts we spoke to for best magnesium supplements include:

Different Types of Magnesium Supplements

Magnesium comes in many forms, all of which will help to increase the bodys overall stored magnesium levels. Each form is a combination of the mineral magnesium and another substance, like citric acid (magnesium citrate), oxygen (magnesium oxide), or malic acid (magnesium malate) to name just a few.

Most magnesium is absorbed into the body through the intestines. While all forms will increase magnesium in the body, what the magnesium is paired with affects both how well its absorbed and where it can go after absorption. This is why the various forms of magnesium you see in supplements may have different effects in the body.

Forms that are not absorbed as well leave more magnesium in the intestines to pull in water, which is why some forms cause loose stools or diarrhea. Magnesium glycinate tends to be well absorbed, with few digestive side effects. Magnesium oxide isnt well absorbed and is often used to relieve temporary constipation. Magnesium threonate may be more effective at increasing magnesium levels in the brain. Magnesium taurate is being studied in relation to the heart.

Ingredients: What to Pay Attention to

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Both high dose calcium andzinc supplements may interfere with magnesium absorption, so it may be best to take these two supplements separately.

Magnesium supplements can also interfere with antibiotics, proton pump inhibitors, diuretics, and bisphosphonate medications.

How Much Magnesium Should I Take?

How much magnesium you should take depends on individual needs, diet, and your magnesium levels. Other supplements, such as multivitamins, and some medications can also contain magnesium. Its important to include magnesium from other supplements and medications.

Theres little risk of getting too much magnesium via food. However, it is possible to get too much via supplements, and this risk increases for people who have impaired kidney function or kidney failure.  Our bodies absorb more magnesium when internal stores are lower and magnesium absorption slows as stores get full. Bodies keep magnesium levels at an ideal place by transferring excess magnesium to the kidney, where its removed in urine.

The Recommended Dietary Allowance (RDA) is between 310 mg and 420 mg, with the higher end being older adult males and the lower end being younger women. Pregnancy also increases magnesium needs. However, the RDA is based on magnesium intake from food. The Tolerable Upper Intake Level (UL) for magnesium from supplements is set at 350mg and shouldnt be exceeded unless recommended by a healthcare professional. Getting too much magnesium via supplements or medication can cause diarrhea, abdominal cramping, and nausea and in extreme cases, irregular heartbeat, muscle weakness, difficulty breathing, and cardiac arrest.

Your Questions, Answered

Which form of magnesium is best?

The form of magnesium that may be best for you depends on your specific needs, since the different forms of magnesium can have slightly different effects in the body. Foroutan says she recommends different forms of magnesium based on someone’s specific needs. Different forms of magnesium may also be absorbed at different rates. The aspartate, threonate, taurate, citrate, lactate, chloride, and malate forms tend to be better absorbed and more usable than the oxide and sulfate forms. Foroutan recommends the glycinate and malate forms for more general purposes and the oxide form for patients who need constipation relief.

Is it ok to take magnesium every day?

While it would be difficult to overdo it on magnesium from food, it is possible to take too much magnesium in supplement form. Its important to speak with a healthcare professional before taking any supplement, and magnesium is no exception. They can help you determine if you need additional magnesium, whether food sources or a combination of food and supplementation may be right for you, and what form of supplement might be best.

If you do determine that a supplement is right for you, its important to continue monitoring your levels of magnesium. An important thing to note is that magnesium is stored mostly in bone, muscle, and soft tissue. Only 1% of magnesium is stored in fluids, so a general blood serum test of magnesium levels will not necessarily provide an accurate picture of your total body magnesium levels. Asking about alternatives to blood serum magnesium, such as a red blood cell magnesium test (also called erythrocyte magnesium), can be helpful, though none of the magnesium tests is completely accurate.

What foods have magnesium?

There are a wide variety of foods that contain magnesium in varying amounts. Nuts and seeds tend to have the most, with an ounce of pumpkin seeds supplying 37% of daily needs. Legumes are also a rich source. A cup of cooked black beans delivers 28% of daily needs. Dark, leafy greens can also be a potent source of magnesium, with a cup of cooked spinach providing 38% of daily requirements.

In addition to the especially magnesium-rich foods, whole grains, avocado, and yogurt also supply moderate amounts of magnesium. Smaller amounts of the mineral can be found in fish, chicken, and beef, as well as many fruits and veggies. Because magnesium in plants is absorbed from the soil, via the roots, there is ongoing research looking into potential reductions in the amount of magnesium that we are actually getting when we eat plant-based food sources as magnesium amounts in some soil decreases for various reasons.

How does magnesium help with sleep?

The answer depends on why someone is having difficulty sleeping in the first place. Anxiety, restless leg syndrome, depression, an undiagnosed sleep disorder, sleep apnea, or chronic pain, in addition to many other factors, can affect sleep. Even though magnesium is often discussed in relation to sleep, the results of existing studies have been mixed. There is some evidence for a relationship between magnesium levels and anxiety as well as depression.

The exact relationship is still being studied, since getting less sleep is associated with increased risk for both anxiety and depression. Magnesium may also play a role with regulating circadian rhythm. Finally, the role of magnesium in allowing muscles to relax has been suggested as one of its roles in relieving restless legs syndrome symptoms.

Does magnesium make you poop?

There are two ways that magnesium may help the body to stay regular. Magnesium can help with muscle relaxation, and since the walls of the intestines are muscles, this may help to make it easier for stool to move smoothly through.

Secondly, magnesium can draw water into the intestine. Increased water in the intestine can mean softer, larger stools that stimulate the movement of waste through the intestines and move more smoothly. While any form of magnesiumincluding magnesium rich foodscan offer some level of effect related to bowel movements, magnesium oxide is commonly used for occasional constipation because its not absorbed well by the body. This means more is left in the intestines to pull in water. Magnesium citrate is another common form used specifically to help with a laxative effect.

Does magnesium lower blood pressure?

Magnesium plays important roles in several functions in the body that affect blood pressure regulation. Contraction and relaxation of smooth muscle (like the heart) and vessels is likely the most major role magnesium helps with blood pressure. Magnesium could also affect conditions that may increase blood pressure, like a thickening of the carotid artery. There are studies to support that magnesium might reduce blood pressure in people with high blood pressure. However, the amount that blood pressure is lowered varies from study to study, with some studies not finding any significant effect.

Interestingly, the Food and Drug Administration (FDA) recently reviewed all of the research related to magnesium and blood pressure for a qualified health claim. They concluded, Inconsistent and inconclusive scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors.

Who We Are

Willow Jarosh, MS, RD, works with clients in her private practice to maximize nutrition for each individual. This often means determining what a client is able to obtain from food and whether supplements may be needed. She thoroughly researched magnesium supplements on the market and what scientific studies supported to come up with the best magnesium supplements to recommend.