The ultimate guide to the best magnesium supplements

Our top supplements to support sleep, muscle relaxation, nerves and more.

supplement

by Ellen Kinsey |
Updated on

You may be wondering why everyone is talking about magnesium - so we are here to walk you through this mineral and the best magnesium supplements to help you on your way. Taking the spotlight in the wellness world, magnesium quietly plays a pivotal role in over 300 bodily functions - from powering your cells to ensuring your heart beats in a healthy rhythm. This is one of the best supplements and a multitasker you can't afford to ignore. However, it’s best to check with your doctor if you take any medication before starting any supplements.

It's alarming but true—most of us are running on low levels of magnesium and vitamin D. Why? Our modern diets are often lacking in magnesium-rich foods. Plus, the best vitamin D supplements are flying off the shelves as more and more people recognise its importance as, unfortunately, the UK doesn't get consistent sun year-round. For women especially, magnesium is a game-changer. It helps manage symptoms and changes that occur during menopause, such as hot flashes and mood swings, making it one of the best supplements for perimenopause. Plus, it may help with period pain, too.

The best magnesium supplements at a glance:

Best overall: Love Life Supplements Magnesium Complex Advanced - View on Amazon UK
Best probiotic with digestive enzymes: Nutrition Geek's Magnesium Glycinate 3-in-1 Complex: View on Amazon UK
• Best ionic liquid magnesium supplement: Trace Minerals Liquid Magnesium - View on Amazon UK

When it comes to magnesium, there are various types, each with its unique benefits. Magnesium citrate can help with constipation and digestion. Magnesium orotate supports DNA construction, while taurate may help regulate blood sugar levels. Also, there are forms of supplements to consider—tablets, capsules, drops and even topical creams. Whether you're looking to support heart health with Magnesium Lactate or combat fatigue with Magnesium Glycinate, there's a form and type suited to your needs, and we are here to point you in the right direction.

We had the pleasure of speaking with Holistic health expert Kate Booker, Nutritionist at Nutrition Geeks, and Rob Underwood, Product Development Manager at Love Life Supplements, to bring you this comprehensive guide and help us understand this integral mineral. So, here is our deep dive into the world of magnesium supplements. Plus, be sure to scroll down to see Kate's advice and Rob's answers regarding frequently asked questions on magnesium. So without further ado, let's take a look at the best magnesium supplements.

Best magnesium supplements

Best overall magnesium supplement

This all-encompassing Magnesium Complex Advanced supplement comes with seven critical forms of magnesium inside each capsule. It's designed to support every key bodily function - so whether you're seeking a peaceful night's sleep, reduced anxiety, or enhanced energy production, this supplement has got you covered. It's also excellent for supporting muscle and bone health and cardiovascular wellness and even helps mood and energy. Plus, with its pure and clean formula, you know you are ingesting only the best.

Our review: "I have been taking this supplement for a few weeks and have already seen improvements in my sleep. As someone with a sensitive stomach, I was wary of taking the four large capsules daily. It hasn't affected my stomach in any way. I have also emptied the powder of the capsules into water to make it easier to ingest."

Pros

  • Contains seven forms of magnesium
  • Promotes deeper sleep, reduced anxiety, and enhanced energy production
  • Supports cardiovascular wellness and immune system resilience

Cons

  • Requires you to take four large capsules a day

Best magnesium supplement for hydration

Whether you need to replenish your minerals after sweating after a workout or on a hot day - this Electrolyte Balance is a true godsend. This blend is packed with essential electrolytes to regulate muscle contractions and keep you hydrated. With ingredients like Potassium, Sodium Chloride and Magnesium Malate, it's designed to maintain hydration, support nerve function, and regulate blood pressure. Plus, it's clean, vegan-friendly, and manufactured right here in the UK.

Our review: "Ideal after workouts, hiking or a day out in the sun. This electrolyte balance supplement works wonders. Containing all the components you can find in an adrenal cocktail, this formula is perfect for replenishing your electrolytes and hydration. Although this capsule is mainly salt, you are getting the appropriate quantities in a simple-to-consume tablet - perfect for on the go or under the weather. I break mine open and tip it into a glass of water for best results."

Pros

  • Comprehensive electrolyte blend, including double the potassium
  • Supports muscle function, nerve transmission, and cardiovascular health
  • Keto-friendly and free from fillers or bulking agents

Cons

  • Best to replenish electrolytes, not for magnesium deficiency

Best value magnesium supplement

Why settle for one form when you can have three? Magnesium is the mineral that we are most deficient in. Nutrition Geek's Magnesium Glycinate 3-in-1 complex is a triple magnesium complex in a capsule with 1800mg of magnesium (384mg elemental) and is effective for supporting your health in many ways. Taking magnesium glycinate has many potential benefits, including supporting gut health, relieving anxiety, improving sleep quality, increasing energy levels, and reducing inflammation.

Our review: "If you have trouble winding down before bed, I couldn't recommend this enough. I took this an hour before going to sleep. I felt sleepy, and I slept right through."

Pros

  • 3 in 1 magnesium complex
  • Good for supporting gut health, relieving anxiety
  • Helps with improving sleep quality, increasing energy levels, and reducing inflammation

Cons

  • Not specifically a supplement for gut health

Best magnesium complex supplement for stress

This unique blend of Magnesium and Calcium, known as the anti-stress minerals, is your ticket to a calmer mind, improved sleep, and even relief from menstrual pains. And with the added strength of Vitamin D3, your bones, muscles, and immune system get a boost too. This is a great all-rounder supplement to help regulate your nervous system.

Customer review: "I take magnesium every day without fail. It is magic for regulating my nerves and hormones. It is essential when treating all hormonal imbalance issues – including PMS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue. I have also found that it helps control muscle spasms."

Pros

  • Combines magnesium and calcium for stress relief.
  • Supports improved sleep and reduces menstrual pains
  • Enhanced with Vitamin D3 for bone and muscle strength.

Cons

  • May not be suitable for those with calcium sensitivities.

Best powder magnesium supplement for gut health

Crafted by America's Brain-Health Expert, David Perlmutter, M.D., this Raspberry Lemon (or orange) flavoured magnesium powder is more than just a supplement - but a tasty drink too. It can help with a good night's sleep, aid a relaxed mind, and keep your body at optimal magnesium levels. Plus, with added probiotics, your digestion gets a boost too. Just add water, stir, and enjoy the fizzy goodness.

Customer review: "I swear by this product. Every night before bed I take this and it helps me sleep so much better and my anxiety and thoughts just die down. I would take it in the morning but I don’t wanna be that relaxed and fall asleep lol. This does the job and is a natural product I will definitely get more when I run out."

Pros

  • Formulated by a renowned neurologist for optimal brain health
  • Fizzy drink format for easy consumption
  • Contains live probiotics for digestive support

Cons

  • Powder form requires mixing, which might not be convenient for everyone

Best ionic magnesium supplement

Make sure your water is topping up your mineral levels by adding in trace minerals. This Trace Minerals Liquid Ionic Magnesium Supplement is a concentrated formula that is a must-have for heart and digestive health, mood enhancement, and muscle cramp relief - made from concentrated seawater from the Great Salt Lake in Utah, USA. It is a liquid and convenient dropper, so adding it to your daily routine is a breeze. Just add around six drops into your water in the morning and the evening to keep your magnesium levels in the right place.

Our review: "Easy to take and gentle on the stomach. I take six drops in the morning with water to replenish my electrolytes. I have bought this time and time again."

Pros

  • Highly concentrated formula
  • Supports heart, digestive health, and muscle cramps relief
  • Liquid form with a dropper for easy dosage

Cons

  • Liquid form might not be preferred by all as very salty taste

Best magnesium supplement for constipation and overall health

The DR VEGAN Magnesium supplement is made with highly absorbable Magnesium citrate. The capsule is free from animal ingredients and additives. Whether you're looking for psychological wellbeing, muscle support, or just a soothing mineral before bedtime, this supplement has got you covered. Plus, if you struggle with constipation, magnesium citrate could be your best friend - trust us.

Customer review: "This is my second order of Magnesium, and after using another product for a number of years, I find this much more superior, so I will be using these from now on."

Pros

  • Highly absorbable magnesium citrate formulation
  • Supports psychological wellbeing and muscle function
  • Free from animal ingredients and additives

Cons

  • Specific to magnesium citrate, may not provide the benefits of other forms

Best magnesium supplement for sleep

Magnesium Glycinate is known to be helpful in supporting a quality night's sleep. These capsules are from Pure Encapsulations and are a bioavailable supplement designed to replenish low magnesium levels, reduce fatigue, and support bone and teeth health. Plus, with its pure quality, you can trust you're getting the best.

Customer review: "I am just starting to take these so I couldn’t give an honest answer as to whether I find them beneficial as yet. What I will say is after 1 week of taking them I have had no side effects and they are easy to swallow."

Pros

  • Highly bioavailable magnesium glycinate formulation
  • Support sleep, energy and reduction of fatigue
  • Free from common allergens and additives

Cons

  • Specific to magnesium glycinate may not provide the benefits of other forms of magnesium

Best magnesium supplement for restless legs and muscle twitches

BioCare Magnesium Malate
Price: $46.48

Reap the benefits of Magnesium Malate with these clean BioCare supplements. This complex of malic acid and magnesium is essential for muscle function, energy metabolism, and reducing fatigue. And with its vegan-friendly formula, it's suitable for everyone. If you ever get restless legs or muscle spasms, then this is the correct form for this.

Customer review: "No problems, came intact and as advertised. Great nights sleep so fit for purpose."

Pros

  • Provides a complex of malic acid and magnesium
  • Supports muscle function and the nervous system
  • Helps with restless legs or muscle spasm

Cons

  • Contains bulking agents 

Best magnesium supplement for heart and brain health

Magnesium is essential to your heart, teeth, bones, kidneys, and muscles, and the benefits of Magnesium Orotate are known to help with heart health. It may help slow the biological ageing of the brain and nervous system as well as improve focus and concentration. It also promotes long and short-term memory. Due to its high absorption rate, Magnesium Orotate is perfect for those who are looking to enjoy sharper brain function, increased alertness, and higher quality of sleep at night.

Customer review: "I used this product to help my nightly cramps in my legs. It worked pretty immediately."

Pros

  • High bioavailability with the ability to cross the blood-brain barrier
  • Great for brain health and memory
  • Provides a month's supply with a 2000mg daily dose

Cons

  • Only contains magnesium orotate, so may not be the right form

Best magnesium supplement for energy levels

This magnesium taurate capsule with Viridian provides essential electrolyte balance and muscle function and helps reduce tiredness and fatigue. Magnesium, like calcium, is an essential bone matrix mineral that is required for healthy bone metabolism. This particular magnesium product is bound with the amino acid taurine. According to Viridian, taurine is required to create bile, which helps detoxify the liver, lower cholesterol and support the digestion of fats. It also supports the nervous system. Plus, with its vegan-friendly formula, it's a win-win for everyone.

Pros

  • Fully reacted magnesium taurate for optimal absorption
  • Supports electrolyte balance and muscle function
  • Clean formula with a base of alfalfa, spirulina, and bilberry

Cons

  • Contains magnesium taurate only

Best magnesium supplement for digestion

This Magnesium+ 575mg Magnesium Lactate supplement is made with a more easily absorbable formulation than standard magnesium, ensuring you get the most out of every dose. As Rob from LLS says: "The salt formed when magnesium binds with lactic acid is what makes magnesium lactate. It is easily absorbed and gentle on your digestive system." As Magnesium lactate is possibly gentler on your digestive system, if you have had gastric troubles with other products before- this could be a supplement to reach for.

Customer review: "Magnesium can have some undesirable side effects on the gastric system. I’ve tried many different ones over the last 4 years and this is the best for me no symptoms. I take with a meal and is fine. I take them as part of my migraine supplements I was advised to take."

Pros

  • Special formulation for better absorption than standard magnesium
  • Supports muscle function, nervous system, and psychological function
  • Easier to digest than other forms

Cons

  • Contains anticaking agents

Topical magnesium products

Best magnesium body butter

Pamper your skin with BetterYou Magnesium Body Butter. When applied topically, magnesium is absorbed through the skin and directly into the tissue and cells, bypassing the gastrointestinal tract. Some research suggests that transdermal magnesium application may have a higher absorbency rate than magnesium supplements or magnesium from food sources. This body butter is also enriched with shea butter and vitamin E; this body butter not only revives and replenishes your skin but also improves its elasticity. Plus, with its 99 per cent natural ingredients.

Customer review: "I usually don't use body cream as I found them too sticky or greasy. This is not the case for Better You butter. And you get the extra benefit of magnesium intake."

Pros

  • Replenishes skin and improves elasticity
  • Enriched with shea butter and vitamin E
  • Contains 99 per cent natural ingredients

Cons

  • Requires consistent application for best results

Best magnesium oil spray

Like the body butter, you can reap the benefits of applying this mineral to the skin with the BetterYou Magnesium Oil Original Spray. With its 100 per cent natural and pharmaceutical-grade magnesium, this spray delivers optimal absorbability, ensuring you get the most out of every spritz.

Customer review: "Excellent pain relief oil as this reduced my sciatic pain and muscle soreness."

Pros

  • Spray format for easy application and absorption
  • Contains 100 per cent natural ingredients

Cons

  • Requires consistent application

Best magnesium supplement drink

Magnesium Water Mixed Trial Pack
Price: £4.99 (was £5.79)

betteryou.com

If you're looking for something a little different, the BetterYou Magnesium Water Mixed Trial Pack contains each flavour: Hydrate, Focus and Energy. Lucky for you - each can contain a high-strength blend of magnesium citrate, glycinate and Irish Sea Minerals - rich in 74 trace minerals including calcium, iodine and potassium. It's a delicious way to meet your magnesium requirements. Not only that, they're low-sugar, low-calorie, vegan and with zero artificial sweeteners. Healthy and nourishing.

Pros

  • Each can contain 180mg of elemental magnesium (50% of the NRV)
  • Rapidly replaces magnesium loss through exercise and daily stress
  • With an equal mix of flavours, you'll be sure to find one you love

Cons

  • You may not like all the flavours

Buyer's guide: Best magnesium supplements

We spoke to naturopath and holistic health expert Kate Booker for her suggestions on taking magnesium. We also had the opportunity to ask Rob Underwood, Product Development Manager at Love Life Supplements, some frequently asked questions to clearly understand magnesium's effect on the body and the different types and what they do.

The basics of magnesium with Kate Booker

If you are feeling a bit overwhelmed with all this information, here is naturopath Kate's simple guide to understanding this vital mineral.

"Magnesium is a very important mineral that’s needed for well over 300 enzymatic reactions in the body", explains Kate. "Most people are deficient as our soils have been depleted over the years, and stress increases magnesium excretion, too. Muscle cramps, anxiety, poor sleep and, low energy, headaches, or palpitations could all be signs you’re deficient. Poor diet, absorption issues (in the gut) and alcoholism can cause a further deficiency."

Why do we need magnesium?

To put it simply, this is why magnesium is so important for our overall health:

It’s vital for energy production 
DNA repair
Muscle relaxation
Regulation of sex hormones
Protects against stress
Helps to lower blood pressure
Supports tooth enamel

How do you know you are magnesium deficient?

Kate tells us some telltale signs that you could be experiencing a magnesium deficiency: fatigue, migraines, muscle cramps, stress/anxiety, insomnia, and high blood pressure. It can help women improve PCOS, PMS and period pain symptoms. It may be worth trying magnesium if you have any of these symptoms. However, if you are experiencing these symptoms, it’s best to check with a health professional to find the root cause and to check if supplements will interact with any medication you are taking.

What are ionic magnesium drops?

"Some prefer an ionic form of magnesium that comes in liquid form. Magnesium does not need to be broken down in the stomach; it also allows for gradual absorption of the mineral in the diet for those with a sensitive stomach. Taking too much magnesium can have a laxative effect."

A young woman pours magnesium nutritional supplement into a glass of water.

If you want a more in-depth understanding of this mineral, Rob is here to break magnesium down even further.

What is the role of magnesium in the body?

As Kate mentioned, this mineral supports energy production, muscle contractions and relaxation, bone health, heart health, blood glucose/ sugar control, blood pressure regulation and DNA maintenance. Here is Rob's explanation of magnesium's role in the body:

"Magnesium is an essential micronutrient that is involved in over 300 bodily processes. One of magnesium's main roles is in the production of Adenosine Triphosphate (ATP), the energy currency of every cell in the body. Magnesium is also involved in the proper functioning of nerves and their communication. It also helps to regulate muscle contractions by blocking calcium moving into the cell (which causes a contraction).

"It is important for the development and maintenance of bone health as it helps to regulate the calcium balance and the activity of the parathyroid gland, which in itself plays a huge role in maintaining calcium homeostasis (equilibrium) within the body.

"Magnesium is also critical for heart health as it helps to transport calcium and potassium molecules across cell membranes within the heart, leading to a healthy cardiac rhythm. It is required to control blood sugar levels, and it does this by helping to regulate the hormone insulin, which is the body’s main controller of blood glucose.

"Something less known about magnesium is its ability to help manage blood pressure; it accomplished this by increasing nitric oxide and relaxing blood vessels. Lastly, magnesium plays an important role in the replication and repair of DNA."

What are the most common sources of magnesium in food?

Green leafy vegetables - spinach and kale.

Grains – oats, quinoa, barley

Nuts and seeds – flax, chia, almonds

Many fruits – avocado, bananas, kiwi, papaya

Dark chocolate

Super food grains

What are the different types of magnesium, and what areas do they help with?

Rob says there are more than a dozen forms of magnesium – these are some of the most common forms and what they can do to support you. These forms are also ones in LLS's Magnesium Complex Advanced supplement.

Magnesium Orotate - Includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA.

Magnesium Taurate - Contains the amino acid taurine. Adequate intake of taurine and magnesium may play a role in regulating blood sugar levels.

Magnesium Lactate -The salt is formed when magnesium binds with lactic acid. It is easily absorbed and gentle on your digestive system. Supports the function of the heart, nervous system, and digestive system.

Magnesium Malate - A compound of Magnesium and Malic Acid. It can support protein synthesis, muscle function, nerve function and bone health.

Magnesium Glycinate - Formed by combining elemental magnesium with the amino acid glycine, making it highly stable. It can combat fatigue and support muscle function, nerve health and bone maintenance.

Magnesium Citrate - Magnesium which is bound with citric acid. An optimally absorbed form of magnesium for energy, mental wellbeing and bone and muscle support.

Sucrosomial Magnesium - The application of Sucrosomial Technology protects the magnesium in the gastric environment, so it is absorbed more easily in the intestines.

What is the suggested dosage of magnesium?

The magnesium RDA is 375mg, and the Magnesium Complex Advanced provides 88 per cent of that or 329 mg per serving.

Meet the expert:

This article contains advice from Holistic health expert Kate Booker, Nutritionist at Nutrition Geek, and Rob Underwood, Product Development Manager at Love Life Supplements. We've made sure to review and evaluate each supplement we have recommended with the help of expert professionals. Always speak with a healthcare professional before starting a new supplement regime. This will ensure that the supplement is appropriate to you, that you're taking the right dosage for your individual needs, and that it doesn't interact with prescription or over-the-counter medications you may be taking.

Ellen Kinsey was a Senior Health and Wellness Product Writer and has been a part of Bauer Media since 2020. She has left Bauer Media to study Ayurveda in India to expand her knowledge and skills in the health and wellness field, where she plans to continue making journalistic contributions.

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