Last modified on April 17th, 2024
If you have been diagnosed with low magnesium or have risk factors for it, you may be interested in the best magnesium supplements.
You would have a good reason to do this: research shows that most people have a lower magnesium intake than is recommended.
The modern American diet contains excess processed and ultra-processed foods, including little to no magnesium.
However, with so many magnesium products on the market, it can be hard to know which products work.
Luckily, we have investigated the magnesium products on the market today and can give you a list of the best magnesium supplements available on Amazon.
Why Is Magnesium So Critical?
Magnesium is an important mineral in the body. Its chemical reaction must occur in the cells that keep you alive.
As a result, it is involved in many important bodily processes, from nerve function to keeping your heart beating.
Because magnesium is required for many system functions, your body does an excellent job storing it. Most magnesium is stored in the bones and tissues.
Blood tests are one of the main ways doctors can tell if someone has low magnesium.
Unfortunately, a magnesium deficiency can be difficult to diagnose because very little magnesium is allowed into the bloodstream.
Technically, a blood magnesium level of 0.75 to 0.95 mmol/liter is considered normal, and anything below that indicates a deficiency.
However, a diagnosis of low magnesium is not always so clear. After all, since most magnesium is not stored in the blood, blood levels do not always tell the whole story.
Further, blood levels do not always strongly correlate with the amount of magnesium in bones and tissues.
Therefore, diagnosing low magnesium requires your doctor to use a mix of lab tests and symptom assessments.
Recommended Intake
The recommended daily magnesium intake depends on age, sex, and pregnancy or breastfeeding status.
Because of their higher muscle mass, men will require more magnesium than women. The recommended daily intake for the ns and adults is as follows:
| Age in years | Male | Female | Pregnant | Breastfeeding |
| 14 to 18 | 410mg | 360mg | 400mg | 360mg |
| 19 to 30 | 400mg | 310mg | 350mg | 310mg |
| 31+ | 420mg | 320mg | 360mg | 320mg |
Ideally, everyone would get enough nutrients from food. However, Americans may have trouble getting enough magnesium from their food intake. After all, the modern American diet is full of foods with little nutritional value.
Almost 59% of the average American consumes calories from ultra-processed foods like frozen meals, snack foods, and desserts.
While these foods are quick and convenient, they do not typically give your body the necessary nutrients.
Magnesium is found in many unprocessed foods. However, the body cannot use all of it.
Most people normally absorb only 30 to 40% of the magnesium in their fo. Further, it can be hard to tell how much magnesium is in a serving because the FDA does not require this data on the package label unless the food has been fortified with magnesium.
Environmental issues like erosion and soil contamination may lead to lower mineral content in unprocessed food than in the past.
Not that Americans are eating many unprocessed foods: overall, only 27.5% of calories come from the modern American diet. Regardless, top food sources of mag cesium include:
- Nuts
- Spinach
- Fortified breakfast cereals
- Soymilk
- Beans
- Avocados
- Potatoes
- Rice
Another source of magnesium is ater. Because magnesium is a mineral, it can even be found in water supply, bottled water, and tap water.
However, the amount of magnesium in water can vary widely, ranging from 1mg per liter to more than 120mg per liter. You should also be aware that bottled water does not contain magnesium. For example, distilled water is supposed to remove minerals and impurities.
Therefore, it will not contain minerals like magnesium
Symptoms of Low Magnesium
You may not have any noticeable symptoms if you are in the early stages of magnesium deficiency.
However, this does not mean your body is not struggling with the effects of low magnesium. For example, your risk for cardiovascular disease increases as your magnesium level decreases, even if you do not yet have symptoms. This stage of low magnesium is called “subclinical,” as it is just below the threshold where you and your doctor may notice something is wrong.
A low magnesium level can lead to several symptoms as the deficiency progresses. Many of the early symptoms of low magnesium are nonspecific.
For this reason, it may be hard for you or your doctor to realize your symptoms are due to low magnesium.
Many early symptoms can be attributed to nutritional deficiencies, medical conditions, or daily stress. Some of the early symptoms of low m magnesium levels include:
- Appetite loss
- Nausea or vomiting
- Weakness
- Tiredness
If your magnesium level continues to decline, more serious symptoms can emerge.
The variety of these symptoms helps to show the role that adequate magnesium plays throughout the body. These symptoms are:
- Numbness and ti gluing
- Muscle cramps
- Seizures
- Mental status changes
- Abnormal heartbeat
- Heart spasms
- Low levels of other minerals like calcium and potassium
Although most Americans are at risk for low magnesium levels, some are more at risk than others. Risk of en depends on medical history y, and risk factors can include:
- Having a GI problem like Crohn’s disease or celiac disease: These conditions can alter absorption.
- A history of gastric bypass Crohn’s or intestine removal: Bypass or removal of parts of the small intestine can reduce absorption. This is especially true of the ileum, the lower part of the small intestine that connects to the large intestine.
- Diabetes: High blood sugar can increase the amount of magnesium in your urine, leading to low levels.
- Alcohol dependence: People who struggle with alcohol often have various health problems that can lead to low nutrient levels. These problems include:
- Poor diet
- Pancreatitis
- Kidney problems
- Liver problems
- Abnormal levels of other minerals
- Being elderly: As people get older, they absorb less magnesium from food due to changes in the gut. Further, older people tend to lose more of the mineral in their urine. They are also more likely to be on eds that interfere with it in the body.
- Certain medications: Meds like furosemide, hydrochlorothiazide, and drugs that reduce stomach acid can all cause low levels. Taking zinc supplements may also raise your levels, as your body may be more likely to absorb zinc than magnesium.
Consequences of Low Levels
Eventually, having low magnesium levels will show up in your overall health.
Even if you feel healthy, too little magnesium, essential to many bodily functions, can put your health at risk.
Low magnesium is thought to be involved in a variety of health problems like:
- Cardiovascular disease: Higher magnesium levels have been linked to a reduced risk of cardiovascular problems, including heart disease and stroke.
- Diabetes: Higher intake has been linked to lower diabetes risk, possibly because of magnesium’s role in blood sugar control.
- Osteoporosis: Magnesium is an important mineral for bone health, and low magnesium levels may be a risk factor for osteoporosis.
- Migraines: People who suffer from migraines tend to have abnormally low magnesium levels. According to the American Academy of Neurology and the American Headache Society, supplements are likely effective for migraine control.
Symptoms of Too Much Magnesium
Most healthy people are not at risk from extra magnesium because the kidneys process it and leave the body in urine.
Having too much usually leads to stomach-related side effects.
While unpleasant, these side effects are generally not dangerous and do not last very long. These side effects include:
- Nausea
- Abdominal cramps
- Diarrhea
However, because the kidneys process magnesium, people with poor kidney function should be careful about how much they take.
If your kidneys are too weak to eliminate the extra, your levels can be too high. Talking to your doctor before taking magnesium is important, especially if you have abnormal kidney function.
How to Pick the Best Supplement
One of the most important things to remember when picking the best magnesium supplements is how well your body can absorb them.
In general, the best magnesium supplements are well-absorbed.
| Supplements that are well-absorbed | Supplements that are poorly absorbed |
| Magnesium aspartate | Magnesium oxide |
| Magnesium chloride | Magnesium sulfate |
| Magnesium citrate | |
| Magnesium lactate | |
| Chelated magnesium |
It is important to note that magnesium is also present in some medications, including over-the-counter drugs like milk of magnesia for constipation or heartburn. The form of magnesium used in these products is often magnesium hydroxide.
This form of magnesium is usually not well-absorbed. Instead, it is best known for its laxative effects. For this reason, magnesium hydroxide is not present in many supplements.
However, it still has the potential to raise your overall levels, especially if you have poor kidney function. Therefore, you should remember this when using magnesia milk with other supplements.
Our Picks for the Best Magnesium Supplements
We scoured medical studies, user reviews, and chemistry data to pick the top 6 best supplements for you.
Each supplement contains a link to buy the product on Amazon, plus a description of why it was one of our top-ranked choices.
Best Supplement for Absorption
Doctor's Best High Absorption Chelated Magnesium:
- Studied in a trial and compared against other magnesium supplements
- High-absorption formula whether taken on a full stomach or not
- Less likely to cause stomach upset than many types of magnesium supplements
- Top-seller on Amazon with positive user reviews
This product claims the number 1 spot on our list because it is one of the few that has been studied in a trial against other supplements.
Further, the trial was not funded by the manufacturer, so there was no conflict of interest.
The study showed that Doctor’s Best High Absorption Chelated Magnesium was about 90% absorbed. Its absorption remained nearly the same whether it was taken on an empty stomach or after a meal.
This product is made from magnesium glycinate glysinate chelate, a type of chelated magnesium.
A chelate is a mineral that has been chemically bonded to other chemicals, often amino acids, to aid absorption.
In this case, the magnesium bonded to the amino acids glycine and lysine.
Doctor’s Best High Absorption Chelated Magnesium comes as oblong tablets that are scored in the middle if you need to cut them to swallow them more easily.
If tablets do not appeal to you, the product is also available in a powder.
When taken as a tablet, the dose is two tablets twice daily. Each dose provides 200mg of magnesium, for a total daily dose of 400mg if you take all four tablets as recommended.
Although the package labeling recommends that the tablets be taken with food, this does not impact absorption and is less likely to cause stomach upset.
Amazon users appear to like this product, which has a high rating and is a top seller.
Lastly, Doctor’s Best High Absorption Chelated Magnesium is not made from genetically modified sources. It is gluten-free and is suitable for vegans.
Best For Sleep:
Natural Vitality Calm, The Anti-Stress Drink
- Includes a combination of calcium and magnesium and the two work together for maximum effectiveness
- Some describe it as a “miracle” in helping them calm down
- A good before-bed drink if you struggle with sleep problems
- Very absorbable and goes into the bloodstream quickly
The second supplement on our list has several benefits in its favor.
First, Natural Vitality Calm Magnesium Supplement Powder is made of easily absorbed magnesium citrate.
The magnesium citrate is in ionized form, meaning that electrons have been removed to make it dissolve more easily in water.
Because absorption is the biggest barrier to getting a benefit from magnesium supplements, having the product available in a form that dissolves quickly in water overcomes one of the biggest hurdles to getting it into your bloodstream.
The product’s powder nature and ionization help it dissolve. Further, magnesium citrate is easily absorbed by the body.
Together, these factors make this product one of the best magnesium supplements on our list.
Natural Vitality recommends starting slowly with this supplement to ensure you tolerate it.
You should start by taking half a teaspoon once a day and slowly work your way up to taking the full dose of 2 teaspoons daily.
Doing so will help you avoid stomach upset and diarrhea.
When you work up to the full dose, you will get 325mg of magnesium daily.
Amazon customers also like Natural Vitality Calm Magnesium Supplement Powder, which is highly rated on the site.
Flavored versions are available in both Raspberry Lemon and Orange flavors.
Both flavors are sugar-free and are sweetened with stevia, a sugar substitute derived from the leaves of Stevia rebaudiana.
If you prefer unflavored powders, Natural Vitality has another option: the supplement comes in Original Unflavored. The Original Unflavored version contains slightly more magnesium than its Raspberry Lemon and Orange counterparts, 350 mg at a full dose of 2 teaspoons daily.
The Original Unflavored version also does not need a sweetener and, therefore, does not contain stevia.
Although Amazon customers give the Original Unflavored version good ratings, some users note that the taste is chalky compared with the Lemon Raspberry and Orange flavors.
All Natural Vitality Calm Magnesium Supplement Powders are organic and all-natural.
They are not made from genetically modified sources and are suitable for vegan users and those who require gluten-free products.
Best For Digestion: KAL Magnesium Glycinate 400
- Promotes a natural sense of calm as well as health muscle function
- Chelated magnesium for maximum bio availability
- Not diluted with cheap magnesium oxide
- ActivTab feature for the fastest dissolving and absorption
The next item on our list is a chelated magnesium product.
The magnesium in this product is chelated with glycine, which has been chemically altered to bind with the amino acid glycine to maximize absorption.
This chemical alteration works very well for chelated magnesium glycinate, which is easily absorbed. Studies have shown that magnesium glycinate is even is well-absorbed in people who are at high risk for poor absorption after intestinal surgery.
KAL magnesium glycinate comes as tablets that disintegrate within 30 minutes of swallowing. Quick disintegration is important because unless a supplement has disintegrated and dissolved before leaving the stomach, it has a harder time absorbing into your body.
Although the disintegration info here is provided by the manufacturer and not an outside lab, KAL magnesium glycinate is likely to have completely dissolved when it passes through the stomach and into your intestines.
A serving size is 2 oblong tablets, which provides 400mg of magnesium. They are not scored, so cutting them may be a little harder.
Regardless, Amazon customers are fans of this product, which has a high rating.
This supplement is suitable for vegans. It is also soy- and gluten-free and not made from genetically modified sources.
As a bonus, each serving of the supplement provides 1 gram of fiber, equal to 4% of the recommended daily allowance for fiber.
Best Digestive Issues: American Antiaging Magnesium Lactate
- Magnesium lactate helps support healthy muscles, nervous and digestive systems
- Good for people with absorption disorders such as Celiac or Crohn’s
- Reviews say it’s helpful for migraines and leg cramps
- Packaging is made from recyclable materials
The fourth spot in our list goes to the magnesium lactate capsules made by American Antiaging.
Magnesium lactate is an easily absorbed form of magnesium that can help to correct low levels.
The dose of this product is two capsules daily, providing a total magnesium dose of 500mg.
Amazon customers like this product, which has high ratings on the site.
The capsules should be taken whole and not opened, as magnesium lactate can be irritating to the skin.
Although the package labeling does not specify whether the product should be taken on an empty or full stomach, research suggests that magnesium lactate is more easily absorbed when taken on an empty stomach.
American Antiaging Magnesium Lactate Vegetarian capsules are suitable for vegetarians and Jewish consumers who eat kosher, as the gelatin in the capsules is not derived from animal products.
Instead, the gelatin is derived from hydroxypropyl methylcellulose, or HPMC, a material made from South American pine bark.
The product is also gluten-free and dairy-free and does not contain genetically modified components. It is made in the United States.
The product comes in a recycled, eco-friendly paper bag.
Best Supplement That's Chewable: GNC Magnesium Soft Chews
- If you can’t or don’t want to take pills, these magnesium chews are a great option
- Reviews say supplementing with these chews offers benefits, including improved mood
- Doesn’t cause stomach discomfort or upset
- Great taste, according to reviews
The fifth item on our list of the best magnesium supplements is specifically for people with trouble swallowing meds.
Because some people cannot swallow whole tabs or capsules or even take their supplement in beverage form, GNC has come out with a chewable version of magnesium. Better still, it is sugar-free. Instead, GNC Magnesium Soft Chews use sucralose as a sweetener.
While sucralose is derived from sugar, it is calorie-free because the body does not break down most sucralose.
GNC Magnesium Soft Chews are made from magnesium citrate, an easily absorbed magnesium.
A serving of two soft chews provides 250mg of magnesium together.
Each serving contains 30 calories, including 8 carbohydrates.
Therefore, although they are low-calorie, they may not suit someone on a strict low-carb diet like the ketogenic diet.
Amazon customers like this product, many stating that even their children like the taste.
The product’s downside is that it contains soybeans; therefore, people who are sensitive to soy may want to avoid it.
In addition, it is not all-natural and contains FD&C Red #40 as an inactive ingredient. Further, because the soft chews contain gelatin as an inactive product, and because gelatin is often made from animal products (specifically pork), it may not be friendly to vegetarians, Muslims, or Jewish consumers who eat kosher.
However, GNC Magnesium Soft Chews are gluten-free.
They are discreet and easily transportable because they are individually wrapped.
Best Supplement For Heart Health: SlowMag MG Muscle + Heart Magnesium Chloride with Calcium
- Made with magnesium chloride instead of magnesium oxide for improved absorption
- The slow-release formula reduces stomach upset
- Calcium helps promote nerve and muscle health
- Some reviews say it helps with nerve pain
The last—but certainly not least—product on our list of the best magnesium supplements is SlowMag Magnesium Chloride with Calcium.
Specifically designed to avoid stomach upset with quick-release forms of magnesium, this product puts easily absorbed magnesium citrate into a slow-release formulation.
Since the product contains calcium, it can also double as a supplement for those who want to increase their calcium levels.
The serving size for this product is two tablets, which together contain 143mg of magnesium. Although they are not scored to be easily cut in half, Amazon users generally like this product, stating that the tablet size is small enough to swallow easily.
This product may not be ideal for all users. For example, due to the slow-release mechanism, it may not be the best option for people who already have slowed gastric mobility.
For example, people who have had bariatric surgery or conditions like gastroparesis may not be good candidates for this product.
Due to the changes in gastric emptying time linked to those medical conditions and this agent’s slow-release mechanism, absorption may be unpredictable.
SlowMag Magnesium Chloride with Calcium is not all-natural. It contains multiple additives, including FD&C Blue #2.
Final Thoughts
In conclusion, low magnesium intake is a pervasive problem in America today.
Magnesium is often low or absent in the processed and ultra-processed foods that comprise most of the American diet.
Even for people who eat unprocessed foods that are generally higher in magnesium, modern issues like soil erosion and contamination have lowered the amount of magnesium in food. Therefore, your doctor may recommend a magnesium supplement.
Luckily, magnesium supplements are generally very safe. Although some forms of magnesium are hard for the body to absorb, multiple forms of magnesium are available that are easy to absorb.
These supplements are available in various dosage forms, from tablets and capsules to powders and soft chews, to safely and effectively raise your magnesium levels and optimize your health.
Dr. Jessica Pyhtila
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