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Magnesium is an essential mineral for optimal nutrition, yet nearly two-thirds of people in the Western world are deficient in the recommended daily dose. There are many benefits to trying a magnesium supplement if you aren’t getting enough, since it plays a crucial role in brain health, heart health and metabolism. Chromium Iron Oxide

Magnesium supplements come in many forms, which makes choosing one a challenge. To take the guesswork out of which is best for you, we’ve compiled a list of the 14 best magnesium supplements on the market. We’ve also included a handy guide to help you choose the right one for your needs.

Sleep is vital for overall health and wellness, but sometimes stress or anxiety get in the way of quality rest. Magnesium can improve sleep quality and reduce insomnia, and a recent study suggests that magnesium has a beneficial effect on anxiety. That’s why Natural Vitality Calm is formulated with 350 milligrams of magnesium per serving. In addition to helping you get those Zzz’s, healthy magnesium levels in the body are linked to a lower stress response.

Natural Vitality Calm comes in a powder form, and can be added to a cup of hot water or tea. You can also mix it into a cool beverage or smoothie. Diluting the powder breaks down the magnesium carbonate into more soluble (easily absorbed) magnesium citrate. Be sure to wait 15 minutes before consuming it in cold liquids, which is how long the conversion to magnesium citrate takes (per the company’s FAQ).

Natural Vitality Calm is vegan and gluten-free, without added preservatives. It’s made with mineral ingredients sourced from the ocean. Magnesium citrate may cause a mild laxative effect, so people with dehydration or frequent loose stools may want to steer clear of this powder. It can also interact with some medications, so ask your doctor before adding it to your bedtime routine.

With 50 grams of magnesium bisglycinate per serving, MegaFood Magnesium is the best magnesium supplement on our list for leg cramp relief. Among pregnant women, magnesium bisglycinate was proven to help reduce leg cramps—but it’s also effective for those experiencing muscle cramps from (for example) standing too long or finishing an intense leg day session. Magnesium gets depleted after strenuous exercise, so re-up your intake after a sweat session. It can also get your blood flowing, which helps to loosen up tense muscles.

MegaFoods combines 50 grams of spinach with 50 grams of magnesium bisglycinate per serving. For reference, a half cup of cooked spinach is equal to 78 grams of magnesium, or 19 percent of the recommended daily value. Take a MegaFood tablet daily on an empty stomach, preferably post-workout. For the best results, combine it with magnesium-rich foods. If you take blood thinners, note that they can interact with spinach and cause bleeding, so consult your doctor before taking this supplement.

MegaFood Magnesium is gluten-free, dairy-free, soy-free, vegan and non-GMO. Also, MegaFood is a Certified B Corporation. Certified B companies focus on ethical practices, like soil health and sustainable farming.

Pro Tip: If you’re prone to muscle cramps, stay hydrated, since dehydration and loss of electrolytes can cause cramping.

There is evidence that magnesium supplementation may reduce mild to moderate anxiety in adults. Anxiety caused by poor sleep quality or memory loss may be reduced by taking magnesium L-threonate. Derived by a team of scientists, L-threonate can improve brain functions that may contribute to lower levels of anxiety; examples include improved sleep and learning abilities and a sharper memory.

Each dose of Life Extension Neuro-Mag Magnesium L-Threonate consists of 144 milligrams of magnesium L-threonate. Due to its scientifically-curated formula, L-threonate magnesium readily crosses the blood-brain barrier. This means your brain gets a higher available hit, which works better than over-the-counter magnesium. For best results, take three capsules (one serving) daily with magnesium-rich foods.

Life Extension Neuro-Mag is gluten-free and non-GMO. The company has a 100 percent satisfaction guarantee, with refunds for up to a year, regardless of how many pills are left. The company is audited twice a year by NSF International. NSF ensures products follow manufacturing compliance and have the true strength, purity and ingredients listed on the label.

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Transparent Labs Magnesium Bisglycinate is the best magnesium supplement for weight loss for three reasons: it can boost your metabolism, it protects your muscles and it supports healthy blood sugar levels. Each dose contains 300 milligrams of magnesium bisglycinate, and is easily absorbed into your system. Take three capsules with or without a meal. It’s also beneficial to take magnesium after intense exercises, like CrossFit. This supplement contains zero artificial sweeteners, preservatives or colors.

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Magnesium assists in hundreds of essential enzymatic processes in the body, including the breakdown of wastes. Kal High Absorption Magnesium Glycinate provides constipation relief that’s bearable with an easy-to-absorb formula. It’s also gentle on the stomach, so you’ll get rid of constipation bloat without added discomfort.

Kal magnesium comes in a dissolvable tablet form. Each serving contains 350 milligrams of magnesium glycinate. Take four capsules with a meal or a glass of water daily. Check with your healthcare provider before taking this supplement for constipation. Do not take it if you have diarrhea. Due to black pepper extract, people sensitive to black pepper should also avoid this supplement. Kal High Absorption Magnesium Glycinate is vegan, gluten-free and soy free.

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Swanson Ultra Albion Glycinate earned its “best absorbed” title for three reasons. First, glycinate is a highly absorbable form of magnesium. Second, this form is a chelated mineral, which is better tolerated by your body than non-chelated minerals. Third, this formula adds TRAACS technology, making it ultra-absorbable and gentler on your stomach.

Each dose contains 400 milligrams of Albion’s mineral glycinate magnesium. Mix a single scoop of the powder with eight ounces of water or juice daily. Swanson offers a money-back guarantee on their multivitamins and supplements. They are certified by the NSF (National Sanitation Foundation), which is an organization that ensures the quality and safety of manufactured products. Additionally, Swanson follows GMPs (Good Manufacturing Practices), which verifies that products have the ingredients and strength of their claims.

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Magnesium combats high blood pressure—also known as hypertension—by relaxing muscle linings in your arteries and veins. One dose of Nature’s Way Magnesium Complex contains 500 milligrams of magnesium between two capsules (each capsule contains 250 milligrams). It combines magnesium citrate and oxide, which is beneficial because magnesium citrate is better absorbed than other forms of magnesium.

Tip: Try pairing your magnesium supplement with vitamin D for an added effect, since the combination may help reduce blood pressure.

Other ingredients include carbohydrates (less than one percent), gelatin, cellulose, magnesium stearate and silica. This supplement is gluten-free, dairy-free and soy-free. There are no artificial colors or preservatives. Talk with your healthcare provider before taking this supplement if you take blood pressure medication. Even though it's helpful for people with hypertension, adding too many supplements at once could be harmful. If you’re pregnant or breastfeeding, you should also talk to your doctor before taking a magnesium supplement.

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Calcium and magnesium are essential for preventing osteoporosis and boosting bone mineral density (BMD). They work in tandem to strengthen bones, since magnesium aids calcium absorption. Solaray's Calcium and Magnesium supplement pairs 500 milligrams of magnesium in citrate and oxide form with 1,000 milligrams of calcium (100 percent of your recommended daily calcium allowance). It’s a super-charged supplement due to its highly absorbable magnesium citrate and chelate formula. Take four capsules daily with a meal or a glass of water.

 Solaray’s Calcium and Magnesium capsules also feature a blend of herbs, including dandelion and parsley. People on blood thinners should watch out for the dandelion because it slows blood clotting. Also, those with kidney issues should consult their doctor before taking this supplement; while dandelion reduces crystal build-up, more calcium can increase the risk of kidney stones. Also note that this product isn’t suitable for gluten-free individuals, as each serving contains 100 milligrams of glutamate. 

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Magnesium reduces inflammation and lowers blood pressure, which can help pregnant people prevent both preeclampsia and preterm labor. It also contributes to the development of healthy cells and organs. Each capsule of Pure Encapsulations Magnesium Glycinate is formulated with 120 milligrams of magnesium glycinate—one of the most absorbable forms of magnesium. Start by taking one capsule daily with a meal, and slowly increase to four capsules throughout the day.

Pure Encapsulations Magnesium Glycinate is non-GMO and allergy-friendly. Though made for pregnancy, the label instructs pregnant consumers to check with a health care provider before taking it.

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Magnesium Glycinate is the most absorbable form of magnesium, so your body gets a higher percentage of magnesium per dose (this is also called bioavailability). Bioavailability is the body’s ability to absorb nutrients and benefits from a supplement or mineral. Factors like how much you take of the mineral, what you eat and your age affect your body’s absorption.

Each tablet of Metagenics Magnesium Glycinate contains 100 milligrams of magnesium glycinate. The recommended dose is one tablet three times daily or as directed by a healthcare provider. You can take the tablet with or without a meal. This product is non-GMO, gluten-free and vegetarian.

Magnesium oxide is the best form of magnesium for migraines. Magnesium also helps regulate hormone activity and stress, which are two contributors to migraines. NOW Foods Magnesium Oxide comes in a powder form, and each serving contains 290 milligrams of magnesium oxide. Mix a quarter teaspoon of powder into at least six ounces of cold water once daily, with a meal.

For best results, incorporate mindful body relaxation to reduce stress, a trigger for migraines. To prevent hormone-related migraines, take magnesium oxide before your menstrual cycle begins. Talk to your healthcare provider if you are on other medications before taking this supplement. This powder is non-GMO and vegan.

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Thorne Magnesium Bisglycinate powder is excellent for athletes because it's NSF Certified for Sport. This means it's in total compliance with major athletic organizations. As a bisglycinate form of magnesium, it’s also highly absorbable and has less of a laxative effect than other forms of magnesium.

Thorne’s magnesium powder is formulated with citric acid and sweetened with monk fruit concentrate. Not just a natural sweetener, monk fruit also boosts metabolism and helps prevent type two diabetes. Each serving contains 200 milligrams of magnesium. Mix one scoop with at least eight ounces of water or juice, or combine it with another powdered supplement, like Liquid IV, for extra electrolyte hydration.

Magnesium is an essential mineral for heart health, and studies even show that magnesium can reverse heart disease. Nature’s Bounty Magnesium tablets have 500 milligrams of magnesium per serving. They are also sodium-free. A low-sodium diet prevents fluid build-up in the body, which reduces stress on the heart. Take one Nature’s Bounty Magnesium tablet daily with a meal.

This product is free from artificial ingredients, non-GMO, sugar-free, lactose-free, soy-free and gluten-free. Nature's Bounty is GMP certified, and is regulated by the United States Pharmacopeia (USP). USP is an independent nonprofit that creates quality standards for dietary supplements.

Nature’s Bounty’s quadruple mineral supplement combines 400 milligrams of magnesium with 25 milligrams of zinc, 1,000 milligrams of calcium and 15 micrograms of Vitamin D. It’s made with magnesium and zinc gluconate for the best absorption. The essential mineral zinc is a handy immune booster, so pairing it with magnesium doubles your health benefits. Also, magnesium and zinc work with vitamin D to boost antioxidants.

Take three caplets daily, preferably with a meal, to prevent any nausea from the zinc. You can also crush or dissolve the caplets into your food or drink.

Calcium, magnesium, vitamin D and zinc supplements may benefit pregnant women. Still, make sure to talk with your healthcare provider before adding this supplement, especially if you’re pregnant. Nature’s Bounty Calcium, Magnesium, Vitamin D and Zinc is non-GMO, without any artificial ingredients. It’s also sugar-free, gluten-free, yeast-free and sodium-free.

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Magnesium citrate and glycinate may be beneficial for sleep. One study reported improved insomnia for adults receiving 500 milligrams of magnesium per night. Try taking 200 milligrams of magnesium in these forms to start. Also, as a muscle relaxant, magnesium is helpful for calming down later in the day. It’s a possible addition or alternative to insomnia medication because it won’t make you drowsy the next day.

Most forms of magnesium can reduce anxiety and stress by relaxing your body. Many people opt to try magnesium before medication for anxiety because magnesium supplements have fewer side effects.

Magnesium can help reduce leg cramps, especially if you're pregnant. Also, magnesium supplementation can reduce muscle cramps after exercise, since exercise depletes your body’s magnesium stores.

Magnesium promotes a healthy heart by opening up your arteries, which improves blood flow. For congestive heart failure patients, magnesium supplementation led to better outcomes and improved quality of life.

To build strong bones, get enough Vitamin C and magnesium. Vitamin C is essential for collagen formation and bone development, and magnesium improves bone density (nearly 60 percent of magnesium is stored in the bones). Magnesium also builds new bone cells and prevents bone inflammation.

For constipation, try magnesium hydroxide or magnesium citrate. The hydroxide form is commonly called “milk of magnesia.” For these saline laxatives, the onset of effect is anywhere between 30 minutes and six hours. Saline laxatives draw water into the stool for an easier bowel movement. Be aware that magnesium hydroxide and citrate should not be used long-term for constipation. Check with your pharmacist or health provider for the best dosage.

Many specialists recommend magnesium oxide for migraine treatment and prevention. Magnesium is a nutraceutical, which is a nutrient that also has medicinal effects. For headaches or migraines, 400 to 600 milligrams of magnesium oxide may provide relief.

Essential minerals like calcium and vitamin D need magnesium to work. For example, magnesium turns vitamin D into its active form, and activated vitamin D helps your body use calcium to build healthy bones.

As the fourth most abundant mineral in the body, magnesium plays a vital role in DNA and RNA synthesis. It’s an essential coenzyme that assists with hundreds of vital processes in your body.

High magnesium concentrations are found in the mitochondria of the cell. Magnesium also activates amino acid and protein synthesis. This is why magnesium is essential for cell function and energy production.

Before taking magnesium, think about other medications or supplements you may already be taking. The RDA (Recommended Dietary Allowance) is how much you need daily for sufficient nutrition, and it reflects the dietary needs for 97–98 percent of all healthy individuals. According to the National Institute of Health, these are the RDAs for different age groups and populations:

Magnesium is involved in over 300 biochemical reactions in the body, yet many people are magnesium deficient. So how can you tell if you’re low on magnesium?

Magnesium deficiency, or hypomagnesemia can cause a host of health issues. Early signs of low magnesium appear as decreased appetite, nausea, vomiting and weakness. Magnesium deficiency also alters electrolytes, imbalances hormones and affects your neuromuscular and cardiovascular systems. Worsening symptoms of low magnesium feel like numbness, tingling and muscle cramps. Abnormal heartbeat and seizures can also occur. Severe magnesium deficiency leads to lowered levels of calcium and potassium.

Older adults are especially at risk for magnesium deficiency. Insulin resistance puts people with diabetes at risk for low magnesium levels. Stomach issues from chronic diarrhea or Crohn's disease can also increase your risk, as well as alcoholism or gastric bypass surgery. Basically, anything that affects your nutritional absorption can alter serum magnesium levels and contribute to low magnesium. Certain medications also cause magnesium depletion, so check with your doctor to see if you should take a magnesium supplement with your prescriptions.

Always talk to your healthcare provider before adding magnesium to your routine. Certain medications interact with magnesium. For example, some antacids, certain antibiotics and several heart medications can cause a reaction. Diuretics, proton pump inhibitors and digitalis (a heart medicine) interact with magnesium. Avoid talking magnesium along with certain antibiotics and antifungals (such as aminoglycosides and amphotericin B) and some chemo drugs. Don't take magnesium if you have kidney failure. That's because the kidneys filter excess magnesium, so the risk of magnesium imbalance is higher with kidney disease. Don't take magnesium citrate if you've had stomach surgery, have diarrhea or are dehydrated because its laxative effect can make you more dehydrated.

Magnesium glycinate is easily absorbed in the body, and is less likely to have a laxative effect. That's because glycinate is absorbed by a different part of your intestine, in contrast to other types of magnesium.

Magnesium citrate is an over-the-counter drug for occasional constipation and acid indigestion. It’s often used as a laxative over other forms of magnesium because it’s gentler and better absorbed in the body.

Magnesium malate, or the magnesium salt of malic acid, strengthens bones. It also optimizes calcium absorption. Malic acid is widely used in the food and beverage industry for flavor and acidity.

Some forms of magnesium absorb better than others. For example, magnesium citrate is readily absorbed and used in your body; however, magnesium glycinate and chelated forms are absorbed better than citrate or lactate forms. Chelated forms of magnesium are easier for your body to absorb because of their molecular structure. Higher bioavailability is better, because it means your body can absorb more nutrients.

Magnesium-rich foods include dark leafy greens (think spinach), beans, almonds, avocados, dark chocolate, tuna and bananas. Other magnesium-filled foods include pumpkin seeds, cashews, chia seeds, fortified cereal, edamame, brown rice and salmon. In general, fish, leafy veggies and foods with healthy fats are magnesium-rich sources.

Nighttime is usually a good time to take magnesium, since it may have a relaxing effect. Be sure to check the label of the product for the recommended use, and start with the lowest dose.

It’s recommended to take magnesium one to two hours apart from fiber, folate, iron, zinc and multivitamins for the best absorption.

You can take magnesium every day, although adding too much at once could cause nausea, cramping and diarrhea. Talk with your healthcare provider before starting a consistent magnesium regimen.

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Jufa Pigment Katie Taibl (pronouns: she/they) is a registered nurse, freelance writer, and surf instructor. In her free time, she loves hiking and spending time with her partner and their three cats.This author is writing sponsored content paid for by Pillar4 and not affiliated with Sports Illustrated.