15 Best Magnesium Supplements for 2024

Magnesium is one of the body’s most vital minerals. It plays a role in many bodily functions, including nerve and muscle function, heart health, bone health, and energy production, to name a few.

People can get magnesium naturally by eating various foods like legumes, leafy greens, chia seeds, and more. Even though people can get magnesium from many foods, magnesium supplements are a great solution if you’re deficient in the mineral or are looking to boost your intake.

There are dozens of magnesium supplements available in physical stores and online, so choosing the right one is vital and will depend on your individual needs. Here are the 15 best magnesium supplements for 2023 and the essential information. 

Table of Contents

1. Thorne Magnesium Bisglycinate 

Thorne Magnesium Bisglycinate is the best overall magnesium supplement on this list. It comes in a powdered form that you can add to water, smoothies, etc. The powder is a little sweet and tastier than other powdered options.

Thorne Magnesium Bisglycinate
Thorne Magnesium Bisglycinate

The effects and benefits that Thorne Magnesium Bisglycinate offers people are abundant. The main ones are better sleep and muscle relaxation. This type of magnesium is highly absorbable, making it easier for most people’s digestive systems. 

It’s gluten, dairy, and soy-free, making it a great magnesium supplement for almost everyone. It has minimal ingredients; the only things you’ll find in the product are monk fruit and magnesium. 

Potential side effects of taking this magnesium supplement include nausea, vomiting, and stomach cramps. To prevent these side effects, taking it with food can help. 

The product comes with a scoop. This makes it easier to measure servings and ensure you take the appropriate amount every time. There’s no specified time that the manufacturers recommend taking the supplement, but the morning can be beneficial. 

Some other things to know about this product are that Mayo Clinic, CrossFit, and other major companies partner with Thorne to promote this magnesium supplement for overall health.


2. Brain MD Magnesium Chewables

Brain MD Magnesium Chewables are an effective magnesium supplement for those who don’t like powdered supplements, have difficulty taking tablets, or prefer a chewable method of consumption. Brain MD contains three bioavailable forms of the mineral, including magnesium citrate, glycinate, and malate, which promote various healthy functions in the body. 

The effects one can experience when taking the Brain MD magnesium supplement include improved memory, focus, mood, and sleep. Some people have even reported that it has helped with severe depression.

The chewable tablets are entirely vegan and feature a citrus flavor, making them easier and more fun to take. There aren’t many side effects when taking this supplement, but that doesn’t mean one can’t experience them. 

Some potential side effects include dizziness, headaches, and stomach upset. To avoid these side effects, taking supplements with food and drinking plenty of water can help. 

Each chewable tablet has 150 mg of magnesium, which is appropriate for most people. Other things to know about this product include that it’s gluten-free, sugar-free, and has no artificial additives. 

Every container of Brain MD Magnesium Chewables comes with 60 tablets. Adults can take up to four tablets daily, but starting with one is best. The price is $20 if you don’t have auto shipping enabled, making it a decently priced option for how many tablets you get per container.


3. Transparent Labs Magnesium Bisglycinate

The first Transparent Labs product to mention is their Magnesium Bisglycinate supplement. This product only contains magnesium, so it’s better for those who don’t want a multi vitamin, with several products and benefits like the other Transparent Labs products on this list. 

The benefits of Transparent Labs Magnesium Bisglycinate are better sleep, quicker muscle recovery, energy boosts, and improved focus. 

The side effects of this magnesium supplement are similar to the general side effects of most magnesium supplements. Some people report nausea, vomiting, and other stomach issues, while others report dizziness. While it’s not impossible to have adverse side effects, it’s unlikely for most people.

Transparent Labs doesn’t elaborate on what time of day one should take this supplement, so it’s up to you. You can take this supplement with or without food, but with food can reduce the chance of negative side effects. 

The manufacturer instructs people to take one serving, three capsules, once or twice per day depending on their needs. Each serving has 300 mg of magnesium, about 100 mg per capsule. 

Each bottle comes with 90 tablets, so about a one-month supply. The price is $16.99, which is comparable to other magnesium capsules.


4. XWerks Ignite

Not all magnesium supplements are just like regular vitamins. XWerks Ignite is a pre-workout that contains magnesium as one of the core ingredients. This powder formula comes in four flavors: apple, orange, watermelon, and blue raspberry. 

The flavors make this drink more enjoyable than other powdered magnesium supplements. The benefits of taking this supplement include gaining more energy, improved focus, muscle growth, and muscle health. 

Since this is a pre-workout product, the side effects are more prominent than with other magnesium supplements. Pre-workout can cause heart palpitations, dizziness, itchiness, stomach problems, and insomnia if taken too close to when you’re trying to sleep. 

You can avoid many of these side effects as long as it’s used properly. Each container of pre-workout comes with about 30 servings. 

You can stretch the product further for those who prefer to take a half dose. It’s recommended that individuals take the pre-workout 30 minutes before a workout and not on an empty stomach. 

Since this supplement is a pre-workout with additional vitamins and ingredients, the price tag is higher compared to traditional supplements but average for a pre-workout. One container is $49.


5. Nature’s Bounty Magnesium 

Nature’s Bounty Magnesium is an effective option because it’s affordable and easily accessible for most people. You can buy it at most drug stores or easily online. It’s a trusted brand that many people rely on. 

This magnesium supplement uses the form of magnesium oxide. It’s not the type of magnesium that is as easily absorbed into the body as others, but it’s affordable and still, a beneficial supplement people can add to their routine. 

Some of the benefits of this magnesium supplement are that it can help with occasional anxiety, bone health, and muscle growth. The product has no artificial flavors or coloring, and it’s suitable for vegetarians to take. 

The side effects are minimal but similar to other magnesium supplements. When taking this mineral, some people experience stomach cramping, nausea, and dizziness. 

You can take this supplement anytime during the day, but it’s recommended to take it in the morning with water and food to prevent nausea. Each container of Nature’s Bounty Magnesium comes with 100 pills. 

Each tablet has 500 mg of magnesium, so you don’t need to take one daily, unlike other supplements that recommend taking two to four tablets daily. The price is under $10 per bottle, making it well worth the money if you’re on a budget.


6. MegaFood Magnesium

MegaFood Magnesium is another reputable and affordable brand of magnesium that is easy to add to a supplement routine. The type of magnesium in these tablets is magnesium bis-glycinate which provides several benefits for the body. 

MegaFood Magnesium
MegaFood Magnesium

Other features of this magnesium supplement are that it’s vegan, non-GMO, and gluten-free, and they make the product without nine of the world’s most common food allergens. 

The manufacturers even test the product for 125 pesticides to ensure it’s safe for consumption. This magnesium supplement is different from the other ones mentioned so far: the side effects are almost non-existent. 

Since there is a smaller amount of magnesium per tablet, it’s less likely to cause nausea, vomiting, stomach cramps, and other adverse effects. 

Each bottle of MegaFood Magnesium comes with 60 servings, so if you take it every day, it will last roughly two months. The tablets contain only 50 mg of magnesium and 50 mg of organic spinach. This adds more benefits and allows you to take the supplement on an empty stomach. 

As for the cost, it’s $20 per bottle or $15 if you order it with a subscription to auto-ship. Compared to what you get with the product, the price makes it a decent deal. 

7. Nature Made Magnesium Citrate

Another well-known brand that offers a magnesium supplement is Nature Made. Nature Made offers the best magnesium citrate supplement that you can purchase at local drug stores and online at retailers like Amazon. 

Magnesium citrate is a high-absorption type of magnesium that can provide benefits like improved bone, nerve, heart, and general health. The supplement features soft gels, making them some of the most effortless, even for those who have problems swallowing pills.

The side effects of this supplement aren’t widely experienced, but those with a sensitive stomach will want to take this supplement with caution. Some side effects many people experience are diarrhea and nausea but you can mitigate this by taking it with a small amount of food. 

Each bottle of Nature Made Magnesium comes with 60 soft gels. It’s recommended that healthy adults take two per day, so that comes out to a one-month supply, or two if you only take one per day. A full dose, so two soft gels, contains 250 mg of magnesium. 

Some other things to note are that it’s gluten-free, and some people find the soft gels pretty large. This is an affordable supplement, with the price coming in around $11.99 for 60 soft gels. 

8. Metagenics Mag Glycinate

Metagenics is a science-based brand that creates one of the best magnesium glycinate supplements. The Metagenics Mag Glycinate is practitioner-exclusive, meaning physicians generally support using this magnesium supplement for overall health. 

The benefits of taking this magnesium supplement are similar to the others on this list. Many people experience reduced anxiety, better sleep, lower blood pressure, and more. 

The dosage of each Metagenics Mag Glycinate isn’t too strong, so the side effects are almost non-existent. When taking this supplement, you’ll still want to watch out for dehydration, diarrhea, and other stomach issues.

Each bottle comes with 120 tablets that contain 100 mg of magnesium each. The recommended dosage from Metagenics is three tablets per day. You can take one or two tablets depending on your goals, needs, and doctor’s recommendation. 

Some other things to know about this supplement are that it’s vegetarian, non-GMO, and gluten-free. The tablets can be difficult for those who have difficulty swallowing pills, but they’re not too big. 

When following the dosage recommendation from the brand, the bottle should last a little over a month. For a one-month supply, the price is just over $30. While it’s not overly expensive, it is one of the most costly brands that has magnesium supplements. 

9. NOW Foods Magnesium Oxide Pure Powder

Another powdered magnesium supplement comes from NOW Foods. The NOW Foods Magnesium Oxide Pure Powder is ideal for those who need an excuse to drink more water, make smoothies often, or have trouble swallowing pills. 

Features of this product include no flavoring, so people can mix it with any beverage they like without altering the taste of the drink. The benefits of incorporating magnesium powder into a daily routine are bone health, heart health, and improved sleep and relaxation. 

The side effects associated with this NOW Foods supplement include stomach issues like nausea and diarrhea. 

The powder is very concentrated, and even though it’s supposed to be consumed with at least six ounces of liquid, it can be harsh on the stomach even with more liquid. 

Other things to know about this supplement are that it’s gluten-free, free of common allergens, and helps with enzyme function. 

Each bottle comes with eight ounces of powder, but a serving is only ¼ teaspoon, so you’ll get over 300 servings per bottle which is a great deal since the price is $15. Each serving is roughly 290 mg of magnesium, more than half your recommended intake. 

10. Life Extension Neuro-Mag Magnesium L-Threonate

This is a great choice for those interested in taking a magnesium supplement that is strictly geared toward brain health and memory improvement. 

The Life Extension Neuro-Mag Magnesium L-Threonate is one of the best mg supplements to take to support a healthy brain, and all the other benefits magnesium provides the body. 

People who take this supplement report an improvement in their memory, a stronger ability to focus on work and other tasks, and an improvement in their overall health. 

There aren’t many side effects associated with this Life Extension product, but there is one that many people note. 

Even though magnesium is a natural laxative, the way this supplement is formulated makes it have less of a laxative effect, but that can push things to the other end of the spectrum and cause constipation. 

Other things to know about this product are that it’s 100% vegetarian, gluten-free, and non-GMO. The manufacturers recommend taking the supplement in the morning to allow better focus throughout the day. 

Each bottle comes with 90 capsules, and one serving has 144 mg of magnesium. A serving of this supplement is three capsules, so you can take less if necessary, but taking more than that in 24 hours is not recommended. 

One bottle of this magnesium supplement costs roughly $27, depending on where you purchase it from.

11. Transparent Labs Multivitamin

Transparent Labs is by far one of the most popular supplement brands, and for those looking for a multivitamin that includes magnesium, theirs is a great option. For those who don’t want to take several different vitamins every morning, you can get a dose of magnesium, vitamins A, C, D, K, and essential B vitamins in one tablet. 

The benefits and effects of this magnesium supplement include improved focus, better sleep, more energy during the day, and reduced anxiety. The side effects one experiences with this supplement are identical to other magnesium supplements. Many report nausea and other stomach issues, but that can usually be prevented by taking it with food and drinking plenty of water. 

Some other things to know about this product are that it’s iron-free, uses no artificial preservatives, and has Ashwagandha extract. 

Transparent Labs recommends taking the supplement in the morning, but whenever you have time is fine. A serving is four capsules, and the total amount of magnesium in one serving is 300 mg. If you take four capsules per day, it comes down to about a one-month supply. 

As for the price, it’s $29.99 for a bottle, which is more costly than some other magnesium supplements.


12. Transparent Labs Sleep Aid

Another great product from Transparent Labs is their Sleep Aid. This magnesium supplement is designed with ingredients to assist with sleep specifically. The company’s formula is non-habit forming, so it’s safe to take every day. 

The main benefit of Transparent Labs Sleep Aid is improved sleep. When you improve your sleep, you’ll see that you have more energy throughout the day, it’s easier to focus, and you’ll generally feel better. 

The only side effects associated with this product are the normal ones other magnesium supplements cause. That being said, it’s infrequent that people have adverse side effects. 

Unlike other magnesium supplements, Transparent Labs instructs people to take the tablets about 45 minutes before bed. One serving is three capsules, and they contain a total of 200 mg of magnesium. While other products should be taken with food, this one should be taken on an empty stomach.  

Other things to know about this product are that it includes tart cherry powder, vitamin B6, and zinc in the formula. 

For a sleep aid and magnesium supplement, the price isn’t bad. One bottle of Transparent Labs Sleep Aid with 90 capsules costs $19.99.


13. Nature Made Extra Strength Magnesium Oxide

Nature Made’s Extra Strength Magnesium Oxide is for those who are deficient in magnesium and not generally people who want to increase their intake. As the name suggests, this is a stronger magnesium supplement. 

Benefits of taking this magnesium oxide supplement include improved energy levels, the ability to focus more, and an improved immune system. 

The side effects associated with magnesium supplements are more common with this product because it’s a higher dose of the mineral. 

Side effects can range from stomach issues to headaches, and dizziness. Staying hydrated and eating enough can help reduce the chances of adverse side effects. 

Since the dose of one soft gel is 400 mg, you only need to take one soft gel daily. You can take it in the morning, afternoon, or at night, but trying to take it around the same time daily will help keep your magnesium levels consistent. 

Some other things to know about this product are that it has no artificial flavors, no preservatives, and is gluten-free. The product comes in bottles of 60 or 110 capsules, with prices ranging from $9 to $20. 

14. Kal High Absorption Magnesium Glycinate

Kal High Absorption Magnesium Oxide is a fully chelated form of magnesium, making it much easier for the body to absorb when ingested. 

The benefits of this particular magnesium supplement include improved muscle and bone health, reduced stress, and the ability to relax easier. Effects will vary depending on the person, but it’s still a great supplement to take. 

The side effects of the Kal High magnesium are minimal. When taking this supplement daily, you might experience headaches, dizziness, nausea, or stomach cramping. 

The serving size of this magnesium product is three tablets with 315 mg of magnesium. It’s recommended to take three tablets daily around the same time with food and water. You can take up to four tablets, but it’s best to consult with a physician before doing that. 

Some other important things to know about this product are that it’s soy-free and gluten-free, and vegans can take it without worry. 

Each bottle of this product includes 270 tablets. If you take a full serving per day, that comes out to about a 90-day supply. For the price of $22.49, it’s cost-effective.

15. Mag-Ox Magnesium Supplement

The Mag-Ox Magnesium supplement is a top rated magnesium supplement product many pharmacists recommend and one of the best magnesium brands. It’s a pharmaceutical-grade magnesium supplement and highly effective. 

The benefits and effects of this supplement include reducing cramps throughout the body, improving heart health and muscle growth, and it can even help with IBS. This also makes it the best magnesium supplement for constipation. 

The side effects of using this product are minimal but not impossible. There is the potential to feel nausea, throw up, and experience stomach cramps while taking the supplement. 

Mag-OX recommends taking this product in the morning and a whole serving to experience optimal results. A serving is two tablets that contain a total of about 482 mg of magnesium oxide.

Some other things to know about this Mag-Ox product are that it’s one of the most concentrated forms of magnesium and a coated tablet that makes it easier to swallow. 

You can buy bottles with 60 or 120 tablets to last you anywhere from a month to two months. The cost varies depending on what bottle you buy but ranges from $13 to $15. 

What Are the Benefits of Taking a Magnesium Supplement?

Since magnesium is an essential mineral that is vital to several bodily functions, there are a number of benefits that one can reap from taking magnesium supplements. It’s vital to a healthy heart, muscle function, and strong bones. Some of the benefits of taking a magnesium supplement include the following. 

  1. Reduced muscle cramps
  2. Improved sleep quality 
  3. Reduced anxiety 
  4. Lower blood pressure 
  5. Relief from constipation
  6. Improved bone health 
  7. Migraine management 

What Are the Side Effects of Taking Magnesium Supplement?

Even though magnesium supplements provide several benefits, there are always side effects. While they’re not common for most healthy adults, knowing the side effects to look out for can be important when starting this new supplement. Some side effects of taking magnesium supplements include the following. 

  1. Nausea and vomiting 
  2. Stomach cramps
  3. Diarrhea 
  4. Dizziness and lightheadedness
  5. Dehydration 
  6. Irregular heartbeat 

While side effects when taking magnesium supplements are rare, they do happen. Suppose you experience any of the above more than once. In that case, it’s best to stop taking the supplement and consult a physician before continuing to ensure you’re doing it correctly and that it’s right for your body. 

How Should You Use Magnesium Supplements?

How someone should use magnesium supplements will vary depending on the specific product information, age, gender, and other health conditions. For the most part, taking magnesium as a daily supplement won’t be a problem. 

Most supplements come in a dosage between 320 and 420 mg, which is the recommended daily dose for the average adult. 

How people can take magnesium will depend on the product. Most come in capsules or tablets that you can take with water or another liquid. A few come in a concentrated powder that you can mix into water or other beverages to consume. 

Before starting a new supplement, it’s best to consult with your doctor to ensure you’re taking it the best way possible for your body and health. 

When Should You Use Magnesium Supplements?

When someone should use a magnesium supplement depends on the reason for taking them and the benefits they’re seeking. 

For those taking magnesium to improve their sleep, taking the supplement at night can help set them up for a restful and relaxing night of rest. Even if you don’t take it at night, you can take it any time of the day to help regulate your internal clock. 

Taking magnesium with food anytime during the day can help the body absorb more nutrients and prevent stomach upset. This is the best time to take this supplement for those who deal with digestive issues. 

For those who are focused on growing their muscles as a primary goal, taking magnesium either 30 minutes before or after a workout can encourage healthy muscle growth. In turn, it can reduce the feeling of soreness and muscle cramps. 

Lastly, no matter the reason someone has for taking magnesium, taking it at the same time every day is beneficial. This can help ensure that a consistent dose of the mineral is in your body and promote the most benefits. 

Does Magnesium Supplement Have an Effect on Weight Loss?

Magnesium can play a role in one’s weight, but it will not play a significant role. It can play a role because it affects muscle growth and sleep, which in turn can affect weight gain or loss. 

Those on a weight loss journey can take magnesium to support their efforts through exercise and a healthy diet, but it won’t cause weight loss on its own. It can help promote a healthy weight by increasing the absorption of nutrients from food. 

Does Magnesium Supplement Help To Gain Muscle?

Taking magnesium supplements can help promote muscle growth. Reducing muscle cramps and soreness plays a significant role in protein synthesis. 

As with weight loss or gain, taking magnesium supplements alone cannot promote muscle growth. Continuing a workout regimen of weight lifting and eating enough protein is still necessary for muscle growth. Magnesium supplements are simply an aid. 

Is It Okay To Take Magnesium Supplement When Dieting?

Whether someone can take magnesium supplements while dieting depends on the person and the particular diet, since magnesium plays an important role in general bodily functions and nutrient absorption, it shouldn’t be an issue to take while dieting. 

While it’s generally okay for most people to take magnesium while dieting, it’s not ideal for some people. For those who have Type II Diabetes or another metabolic syndrome, it can increase insulin sensitivity and cause further health problems, especially when dieting. 

Is It Good To Take Magnesium Supplements Every Day?

Yes, for the most part, it’s perfectly fine to take magnesium supplements every day. Since the mineral supports many bodily functions, it can be very beneficial. As long as it’s taken appropriately and safely, daily intake shouldn’t be an issue for most people. 

If you’re going to take magnesium every day, it’s best to take it at or around the same time. This will increase its effects and allow you to reap the best benefits of the supplement. 

What Are the Best Magnesium Supplements for Different Groups and Purposes?

Not all magnesium supplements are created equal. Some of the best brands for magnesium are better for certain people than others. Below is a breakdown of what magnesium supplements are the best for different groups of people and for different purposes. 

What Is the Best Magnesium Supplement for Muscles?

Magnesium supplements in general are a good option for muscle health. So, what’s the best magnesium supplement to take for muscle health? It’s one of the main reasons people start taking this supplement in the first place. When taking magnesium for muscle growth and health, there are some specific formulas to look for. 

  1. Magnesium malate
  2. Magnesium citrate
  3. Magnesium taurate
  4. Magnesium Glycinate

Each formula of magnesium supplement listed above supports muscle growth, reduces soreness, and provides more benefits for muscle health. XWerks Ignite pre-workout is a solid option for magnesium supplements that is ideal for muscles. 

What Is the Best Magnesium Supplement for Women?

What is the best magnesium supplement for women? Women can benefit from taking magnesium citrate specifically. Magnesium supplements that include magnesium citrate are better for bone density, which women typically lack compared to men, and can help prevent osteoporosis and decrease menstrual pain. 

Of the magnesium supplements listed above, Nature Made Magnesium Citrate is the best magnesium supplement for women. 

What Is the Best Magnesium Supplement for Men?

The best magnesium supplement for men will depend on the reasons one has for taking the supplement, but generally, the best option for men is Metagenics Mag Glycinate. 

This particular supplement includes magnesium citrate, which can help with heart health, muscle cramps, and blood pressure. It also includes magnesium glycinate, promoting better sleep after a long day.

What Is the Best Magnesium Supplement for Weight Loss?

Even though magnesium is not directly correlated with weight loss, taking it can aid in a weight loss journey as long as someone is working out and eating a healthy diet. It can help promote healthy muscles, bones, heart, and sleep, which are necessary for weight loss. 

On a weight loss journey, the best magnesium supplement for weight loss is a multivitamin, like the Transparent Labs Multivitamin. It has plenty of magnesium and other nutrients and vitamins to aid in weight loss.

What Is the Best Magnesium Supplement for Sleep?

Many people start taking magnesium supplements for sleep and relaxation benefits. It helps the body recover from working out and general excursions and helps to improve your memory. 

Magnesium glycinate is ideal for sleep, so the best magnesium supplement for sleep would be the Transparent Labs Sleep Aid. It’s designed to help people sleep better. 

What Is the Best Magnesium Supplement for the Heart?

Almost all magnesium supplements can support heart health, but the best one to take to support the heart is Mag-Ox Magnesium Supplement. It includes vital components like magnesium citrate and taurate that come with essential amino acids. 

What Is the Best Magnesium Supplement for Athletes?

Athletes put their bodies through more strenuous activity than average, so they can greatly benefit from incorporating a magnesium supplement into their daily routine. 

These individuals will need a high-quality magnesium supplement that promotes muscle recovery and heart and mental focus. Magnesium malate and citrate are the best for athletes, so from the list above, the best option is Transparent Labs Magnesium bis-glycinate. 

What Is the Best Magnesium Supplement for Constipation?

One of the main side effects of magnesium supplements is diarrhea because it’s a natural laxative. That being said, those dealing with constipation benefit from taking magnesium until the symptoms alleviate. 

The best magnesium supplement for those looking for constipation relief is Nature’s Bounty Magnesium. It’s packed with magnesium oxide and citrate, which are gentle enough on the body not to cause the opposite of constipation but alleviate the symptoms relatively quickly. 

What Is Magnesium?

Magnesium is a mineral that the human body needs to function properly. This one mineral is involved in over 300 enzymatic interactions in the body, like protein synthesis, energy production, and nerve and muscle function. 

The mineral also plays a role in bone health because it helps regulate vitamin D and calcium levels in the body. You can find it in many foods like seeds, whole grains, leafy greens, and many nuts. 

What Is Magnesium Used For?

People use magnesium supplements for a variety of reasons. Since it’s involved in over 300 bodily functions, using magnesium can be for general health and muscle recovery. 

Taking magnesium supplements can help regulate muscle and nerve function, promote a healthy heart, aid in nutrient absorption, reduce inflammation, and more. Overall, individuals can use magnesium to support their overall health. 

What Are the Different Types of Magnesium?

Many people hear the word magnesium and think it’s one general supplement. While it is, one can take several different types of magnesium. They all are beneficial in their own ways, and each has different benefits to take advantage of. 

No matter what kind of magnesium you’re interested in taking, they come in tablet, capsule, and powder forms. 

Magnesium citrate is a highly absorbable supplement that has a mild laxative effect on most people. It’s great for constipation. Then there’s magnesium chloride which is also great for nutrient absorption but has a more sedative effect which is great for those with sleep issues and anxiety.  

The most common type of magnesium is magnesium oxide. It’s also the most affordable and has a higher percentage of elemental magnesium but is less absorbent than other types. 

Magnesium malate is another type that’s better for muscle growth and recovery because it produces energy in various cells. Next, there’s magnesium glycinate. It’s a highly absorbable type that is far less likely to cause nausea, vomiting, and other stomach issues. 

Epsom salt is a common magnesium type that most people don’t realize is magnesium. It’s also known as magnesium sulfate, and it’s effective for skin and relaxation. 

Lastly, there’s magnesium lactate. It’s a combination of magnesium oxide and lactic acid. It usually comes as a dietary supplement with flavoring like pre-workout or baked into food.

What Health Supplements Can You Take with Magnesium?

There are several health supplements that can be taken with magnesium to enhance its benefits, these include calcium (bone development), vitamin D (improves absorbtion), zinc (immune function), potassium (cardiovascular health), vitamin B6 (better mood and sleep).

Athletic Insight

Athletic Insight Research

ABOUT THE AUTHORS

The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.