9 of the best magnesium supplements: For sleep, anxiety, weight loss…

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Magnesium is a mineral that is vital for human health and is available in many foods. People who need magnesium supplementation can purchase supplements online and in stores.
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Best overall: Life Extension Neuro-Mag Magnesium L-Threonate
Life Extension Neuro-Mag Magnesium L-Threonate
Best for an affordable supplement: Nature Made Magnesium Oxide Supplement
Nature Made Magnesium Oxide Supplement
Best for a coated tablet: Nature’s Bounty Magnesium
Nature’s Bounty Magnesium
Best for vegans: Nested Naturals Magnesium
Nested Naturals Magnesium
Best for allergies: Pure Encapsulations Magnesium Glycinate
Pure Encapsulations Magnesium Glycinate
Best for organic ingredients: Naturelo Organic Magnesium Glycinate
Naturelo Organic Magnesium Glycinate
Best for added zinc: Live Conscious Magwell Magnesium
Live Conscious Magwell Magnesium
Best for sensitive stomachs: Klaire Labs Magnesium Glycinate Complex
Klaire Labs Magnesium Glycinate Complex
Best for muscle function: Rainbow Light Magnesium Calcium+
Rainbow Light Magnesium Calcium+
Research suggests that as many as two-thirds of people living in Western countries do not consume adequate amounts of magnesium. Magnesium deficiency can lead to symptoms such as arrhythmia, depression, and tremors.
two-thirds of people
Magnesium deficiency
arrhythmia
depression
tremors
This article discusses what magnesium is, the benefits of this mineral, and where to buy magnesium supplements online.
What is magnesium? 
Magnesium is vital for many important bodily functions, such as:
such as
protein synthesis
supporting muscles and nerves
regulating blood sugar
It is widely available in many different kinds of food, such as leafy greens and whole grains. Manufacturers may add the mineral to fortified foods such as cereals.
People should always aim to consume enough magnesium through food, as food also contains a variety of other nutrients essential to health, including vitamins, protein, and other minerals. However, many people do not eat enough magnesium-rich foods and may benefit from taking a supplement.
always aim to consume enough
Learn more about which foods are high in magnesium here.
Learn more about which foods are high in magnesium here.
Benefits of magnesium
Benefits of magnesium include:
include
helping maintain blood pressure
blood pressure
reducing the risk of heart disease and stroke
heart disease
stroke
reducing the risk of type 2 diabetes
type 2 diabetes
helping increase bone mineral density in postmenopausal women
There is also evidence that supplementing with magnesium may help reduce a range of physical and mental health conditions, such as muscle cramps, migraine, insomnia, anxiety, and depression.
evidence
muscle cramps
migraine
insomnia
anxiety
Learn more about the benefits of magnesium here.
Learn more about the benefits of magnesium here.
What to look for in a magnesium supplement
There are several factors a person may look for in a magnesium supplement:
Magnesium supplements are available in different forms, such as:
powder
liquid
capsules
tablets
Some types of magnesium are not as easy for the body to absorb, such as:
Some types
magnesium citrate
magnesium aspartate
magnesium chloride
magnesium lactate
magnesium glycinate
magnesium glycinate
magnesium malate
magnesium taurate
People may wish to purchase supplements that have magnesium citrate, aspartate, chloride, or lactate, as these are the more absorbable forms.
The National Institutes of Health (NIH) states that the daily magnesium needs of people of different age groups are as follows:
National Institutes of Health (NIH)
Those who are pregnant or breastfeeding will need different amounts of magnesium:
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Dosage. MNT chooses products that must clearly state the supplement dosage.
Serving size. MNT selects products in which manufacturers recommend a safe dosage.
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ISO 17025-compliant
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9 of the best magnesium supplements
The following are some magnesium supplements available to purchase online.
Life Extension Neuro-Mag Magnesium L-Threonate
Price: $30
Bottle size: 90 capsules
Dosage: 3 vegetarian capsules for a total of 144 mg of magnesium
Life Extension states that the proprietary magnesium in this product is highly absorbable and does not have a laxative effect. Additionally, this product is suitable for vegetarians and does not contain GMO ingredients or gluten.
The company uses third-party labs to test each batch for safety. Additionally, people can call the company’s toll-free number to receive the product’s certificate of analysis.
toll-free number
Life Extension recommends taking three capsules per day.
This product is third-party tested, and people can receive the product’s certificate of analysis from the company.
However, those who left more negative reviews say that they found it difficult to digest this supplement. Additionally, this product requires people to swallow three capsules.
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Nature Made Magnesium Oxide Supplement
Price: $5.49
Bottle size: 100 tablets
Dosage: 1 tablet of 250 mg of magnesium
Nature Made states that U.S Pharmacopeia tests its products for quality and safety where possible. However, the company does not state whether the magnesium supplements have undergone testing.
Additionally, the supplement does not contain gluten or artificial colors or flavors.
The company recommends taking one tablet per day with meals and water.
This supplement is gluten-free.
However, this supplement may not be suitable for use on an empty stomach. The company recommends taking the tablets with meals and water.
Additionally, this product contains magnesium oxide. The body does not absorb this type of magnesium well.
does not absorb
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Nature’s Bounty Magnesium
Price: $6.49
Bottle size: 100 tablets
Dosage: 1 tablet of 500 mg of magnesium
This supplement offers 500 mg of magnesium per serving. It does not contain GMO ingredients and is free from many common allergens, such as soy, gluten, dairy, and fish.
The company recommends taking one tablet per day.
Each tablet is coated, which may make them easier for a person to swallow.
However, this supplement contains a high amount of magnesium and may not be suitable for everyone. Additionally, the supplement contains magnesium oxide, which the body cannot absorb easily.
Nested Naturals Magnesium
Price: $21.95
Bottle size: 120 vegan capsules
Dosage: 2 capsules providing 200 mg of magnesium
The manufacturer states that this product is vegan and does not contain any GMO ingredients. The active ingredient is magnesium bisglycinate. Additionally, it does not contain any calcium.
Nested Naturals recommends taking two capsules per day.
This supplement is suitable for vegans and does not contain any soy, gluten, or GMO ingredients.
However, This magnesium supplement is more expensive than some other options.
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Pure Encapsulations Magnesium Glycinate
Price: $22.70
Bottle size: 90 capsules
Dosage: 1–4 capsules a day, with each capsule containing 120 mg of magnesium
This supplement is free from artificial colors and sweeteners, binders, fillers, and preservatives.
Pure Encapsulations states that it manufacturers products that are suitable for people with allergies. This supplement does not contain:
peanuts
tree nuts
eggs
wheat
gluten
The company recommends taking 1 to 4 capsules a day with food.
This product is free from most common allergens, which may make it more suitable for those with allergies and sensitivities than other products.
However, people who require four capsules of this supplement may prefer to purchase a product that contains a similar amount of magnesium in fewer capsules.
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Naturelo Organic Magnesium Glycinate
Price: $34.95
Bottle size: 120 vegetarian capsules
Dosage: 1 capsule that provides 200 mg of magnesium
Naturelo states that this product combines magnesium glycinate chelate with a blend of organic, magnesium-rich, vegetables and seeds.
The blend includes spinach, okra, quinoa, pumpkin seed, sunflower seeds, and flaxseed.
spinach
okra
quinoa
pumpkin seed
sunflower seeds
flaxseed
The company recommends taking one capsule per day.
This product has third-party testing. However, the capsules may be too large for some people to swallow easily.
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Live Conscious Magwell Magnesium
Price: $19.99
Bottle size: 120 capsules
Dosage: 2 capsules per day providing 225 mg magnesium
Live Conscious states that this supplement may help support the cardiovascular, musculoskeletal, nervous, and immune systems. Each bottle contains three different types of magnesium alongside zinc and vitamin D3.
This supplement is free from soy, gluten, dairy, and preservatives.
The company recommends taking two capsules with 8 ounces of water once per day.
Customers state that these supplements have helped improve their sleep and bowel function.
However, this product also contains zinc and vitamin D3. A person who is taking other vitamin and mineral supplements may wish to ensure that they do not exceed the daily recommended intake of zinc and vitamin D3.
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Klaire Labs Magnesium Glycinate Complex
Price: $16.99
Bottle size: 100 capsules
Dosage: one capsules of 100 mg of magnesium, 1–3 times per day
This product combines magnesium with glycine, an amino acid that the manufacturer states may make the supplement easier for the body to tolerate and absorb.
The company recommends taking one capsule, 1 to 3 times per day.
These supplements are vegetarian and free from most common allergens, such as shellfish, yeast, and eggs.
Klaire Labs does not state whether its supplements are third-party lab tests. Additionally, this supplement provides a lower dose of magnesium per serving than some other products.
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Rainbow Light Magnesium Calcium+
Price: $17.49
Bottle size: 90 tablets
Dosage: 1 tablet providing 321 mg of magnesium
Rainbow Light states that this supplement has a 2:1 ratio of magnesium to calcium. The company states that it may help support healthy muscle function and recovery.
Additional ingredients include an herbal muscular support blend, a digestive support complex, and vitamins C, D3, and B6.
Rainbow Light recommends taking one tablet per day.
Some customers state that these tablets are easy to swallow and do not upset the stomach.
However, Rainbow Light does not state whether its supplements are third-party lab tested. Additionally, it contains other vitamins, and a person may wish to ensure they do not exceed their recommended daily intake if they also have multivitamins.
How to choose a magnesium supplement
People may wish to consider the following factors when choosing a magnesium supplement:
Third-party lab tests. People may wish to purchase products that have testing from a third-party lab. These labs check to ensure the products do not contain any ingredients that may be harmful to health and verifies that the products contain the ingredients on their labels.
Dosage. People should ensure that the amount of magnesium in the supplement is enough for their requirements.
Type of magnesium. Some types of magnesium are easier for the body to absorb, such as magnesium aspartate, chloride, lactate, and citrate.
What are the side effects of magnesium? 
Magnesium is generally safe to consume. The NIH states that the upper tolerable limit of magnesium is 350 mg per day for people aged 9 and over.
350 mg
Studies show that higher doses are safe to consume. For example, 500 mg of magnesium may help improve sleep quality and reduce insomnia.
500 mg of magnesium
The NIH also says that consuming too much magnesium through food does not pose a health risk to most people as the kidney filters the excess mineral in the urine.
However, the main side effects of having too much magnesium supplementation include diarrhea, nausea, and abdominal cramping.
diarrhea
nausea
Very high doses of magnesium, often in the form of antacids, can cause magnesium toxicity. This is more common in people who consume around 5000 mg of magnesium with antacids. Symptoms of magnesium toxicity include:
low blood pressure
low blood pressure
nausea
vomiting
vomiting
facial flushing
difficulty urinating
ileus
ileus
depression
lethargy
lethargy
If a person does not receive treatment for magnesium toxicity, they will experience:
muscle weakness
irregular heartbeat
very low blood pressure
difficulty breathing
cardiac arrest
cardiac arrest
People with kidney failure are more likely to develop magnesium toxicity as their kidneys cannot filter the excess magnesium in the urine.
kidney failure
Learn more about magnesium toxicity here.
Learn more about magnesium toxicity here.
Frequently asked questions
Below are some common questions about magnesium.
Research on the effects of magnesium on sleep is limited.
However, one study found that taking a 500 mg magnesium supplement led to an improvement in insomnia.
500 mg
People should try to take any supplements at the same time each day, as this may help form a habit and make it less likely for a person to forget to take the supplement.
However, the NIH warns that people should not take a magnesium supplement within 2 hours of oral bisphosphonates, such as Fosamax.
NIH
Additionally, people should take a magnesium supplement at least 4 to 6 hours before taking tetracycline or quinolone antibiotics, or at least 2 hours afterward.
As with any supplement, a person should consult with a healthcare professional before taking magnesium. People with kidney conditions face a higher risk of side effects.
A healthcare professional will advise whether it is safe to take magnesium after checking a person’s health conditions and any medications they take.
Summary
Magnesium is a vital mineral for human health. However, many people do not consume enough of this mineral through food and may need supplementation. There are several magnesium supplements available to purchase online.
However, taking too much magnesium may lead to nausea, abdominal cramping, and diarrhea. People should always consult with a healthcare professional before deciding to take magnesium supplements.