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The 5 Best Magnesium Supplements of 2025

Diet is the best way to get any vitamins and nutrients your body needs, but sometimes there are gaps. An estimated 75% of US adults aren't getting enough magnesium, which is crucial to energy production, muscle and nerve health. Magnesium regulates blood pressure and may even aid insomnia. Before you take any supplements, how you choose to fight your deficiency -- or whether you have one -- should be discussed with your doctor. Too much magnesium from food sources isn't a concern for the average adult, but supplements generally have much higher concentrations. Here's what you need to know about finding the best magnesium supplement. Magnesium is one of the most abundant minerals in the human body -- it plays a vital role in various bodily processes such as muscle movements and brain function. Studies reveal magnesium may improve depression symptoms, sleep, heart health and blood sugar levels. There are many types of magnesium, which include magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide and magnesium phosphate. The form of magnesium is determined by what it is bound with (for example, magnesium citrate is magnesium bound with citric acid), and some forms are more easily absorbed by the body than others. Magnesium is found naturally in foods such as: Seeds Nuts Greens Soy milk Beans Whole grains If your diet lacks many of these foods, you may need added magnesium. If you already take a multivitamin with magnesium, you don't need a supplement. Consult your doctor before adding magnesium supplements to your diet. We reviewed a number of magnesium supplements, along with their prices, brands, ingredients and consumer reviews. Here are our picks for the best magnesium supplements. Dosage: 2 softgels, daily with a mealForm of magnesium: Magnesium citrate Nature Made is a reliable brand that often makes our lists. Not only are its vitamins affordable, but Nature Made products are United States Pharmacopeia Verified. Its magnesium supplements are also gluten-free and don't contain any dyes, synthetic colors or flavors. Each dosage of two softgels contains 250 milligrams of magnesium in the form of magnesium citrate, about 60% of recommended daily value. In addition to magnesium, the softgels also contain medium chain triglycerides, gelatin, rapeseed, glycerin, water and yellow beeswax. Pros Easily absorbed in the body more than other types of magnesium Magnesium citrate is a natural laxative Cons Only a 60-day supply in one bottle, less than the other brands on this list Larger pills may be difficult to swallow See at Target Dosage: 1 tablet, daily with a mealForm of magnesium: Magnesium oxide Nature's Bounty is another well-known and accessible brand. Sold in Target, Walmart, Walgreens and CVS, Nature's Bounty has been producing quality vitamins for over 50 years. Its products, including its magnesium supplement, contain no artificial color, flavor, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. The supplements contain 500 mg of magnesium oxide, which is about 119% of the daily recommended value. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose and vegetable magnesium stearate. Pros One bottle contains 200 tablets Suitable for vegetarians Cons Magnesium oxide is harder for the body to absorb Dosage is slightly above the recommended daily value See at Amazon Dosage: 1 capsule, dailyForm of magnesium: Magnesium oxide, magnesium citrate, magnesium aspartate Supplements by Now are for vegans and vegetarians. The capsules are non-GMO and are free of wheat, gluten, soy, milk, egg, fish, shellfish, tree nuts and sesame. Now's magnesium supplements contain 400 milligrams of a magnesium blend (magnesium oxide, magnesium citrate and magnesium aspartate), totaling 95% of the daily recommended value. The other ingredients include hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (vegetable source). Pros Very few other ingredients Three types of magnesium to optimize absorption Cons The magnesium blend doesn't specify how much of each type you're getting Pills are large See at Amazon Dosage: 1 teaspoon in 8 ounces of water, dailyForm of magnesium: Magnesium carbonate Garden of Life offers a powder magnesium supplement for those who don't want to swallow pills. Just add 1 teaspoon to a cup of room temperature water, let fizz, stir well and drink. The powder contains a magnesium blend of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein magnesium chelate, organic raspberry flavor, organic lemon flavor and organic stevia extract (leaf). There are also three probiotic strains added: Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus. The magnesium blend is 350 milligrams, which is 85% of the daily recommended value. There is also 120 milligrams of sodium, and the probiotic blend is 3.5 milligrams. Pros Includes a probiotic blend A choice of two flavors: raspberry lemon or orange Cons Tart, strong taste Reviews state that the powder doesn't dissolve well See at Amazon Dosage: 4 milliliters (4 full droppers; 0.8 teaspoons), daily with juice or foodForm of magnesium: Magnesium chloride Liquid magnesium is also a great option for those who dislike swallowing pills. Trace Minerals' liquid magnesium comes with a measured dropper, making it easy to know how much magnesium you are getting. However, it is recommended that you don't take all 4 milliliters in one sitting. It's best to distribute the serving size throughout the day. One daily dose of this liquid is 400 milligrams of magnesium chloride -- 100% of the daily recommended value. In addition to magnesium, the bottle also contains potassium, sulfate and boron. All of the ingredients are natural, non-GMO and gluten-free and made without artificial flavors, sweeteners and any known allergens. Pros Alternative to swallowing pills Certified vegan Cons Recommended to divide dosage throughout the day Bad taste, must mix with juice or food See at Amazon Yes. The daily Recommended Dietary Allowances of magnesium for adults between 19 and 30 years is 400 milligrams for men and 310 milligrams for women. For adults older than 30 years, men should take 420 milligrams and women 320 milligrams. However, you shouldn't take a magnesium supplement daily if you're already obtaining your daily amount in your diet. Speak with your doctor before adding any supplements to your diet. According to the National Institutes of Health, the recommended intake of magnesium depends on age and sex. Women and girls aged 14 to 18 require 360 milligrams; from aged 19 to 30 they require 310 milligrams; and from age 31 to 50 and above they need 320 milligrams. Men and boys aged 14 to 18 need 410 milligrams; at 19 to 30 they need 400 milligrams; and from 31 to 50 and above they require 420 milligrams. According to Health Direct, symptoms of low magnesium include: Fatigue and weakness Shaking Feeling of pins and needles Muscle spasms Sleepiness Abnormal heart rhythms Loss of appetite Nausea and vomiting