The Best Magnesium Supplements and Their Benefits

Magnesium is a magnificent mineral that’s necessary for hundreds of enzymatic reactions in the body. It’s not an optional nutrient—it’s essential. We explain what it does for your body below. But you may not be getting enough to support your needs.

Nearly one-third of people globally don’t consume enough magnesium through their diet and are deficient. Not everyone who adds a magnesium supplement to their routine is necessarily deficient, however.

Some people use magnesium supplements to support their digestive tract, physical activity levels, sleep quality, or brain health. Others up their magnesium intake to support chronic conditions, such as chronic migraine, postural orthostatic tachycardia syndrome (POTS), and more.

But not all magnesium is the same. The supplement aisle features various options, such as magnesium citrate, magnesium oxide, and magnesium glycinate, just to name a few.

So how do you choose the best magnesium supplement for you? In this article, we answer just that, along with explaining magnesium’s benefits, which foods are high in magnesium, safety precautions, and more.

Fun financial fact: You may be able to use your health savings account (HSA) or flexible spending account (FSA) dollars to offset the cost of a magnesium supplement if you’re using it to address a specific medical condition where magnesium supplementation can help. This depends on your plan’s rules, of course, along with other factors. We get into the details near the end of the article.

The best magnesium supplement for you will depend on why you are considering adding more magnesium. Each type of magnesium has a different absorption level.

“One type isn’t necessarily best overall,” says Avery Zenker, MAN, RD, a contributor for MyCrohn’sAndColitisTeam. “But each type is best for different scenarios. The best type of magnesium depends on the individual, their goals and preferences, and their health status.”

For example, if you’re choosing a magnesium supplement to relieve constipation, you’ll want a form of the mineral with poor absorption, so that more of it stays in your gut. Conversely, if you’re choosing a magnesium supplement to counteract a deficiency or borderline deficiency, you’ll want a form that’s highly absorbed.

The best course of action is to check whether supplementation is right and safe for you and to get a recommendation from your doctor. But below, we explore some of the common reasons for supplementation and what you need to know about magnesium type.

Magnesium aids more than 300 enzymatic reactions in the body. These reactions regulate processes such as glucose (blood sugar) control, protein synthesis, blood pressure, nerve and muscle control, and more.

This mineral is also an essential electrolyte. Your body needs it to help maintain hydration and overall fluid status. It works via osmosis, a process of “pulling” fluids from one area of the body to another.

Magnesium’s many functions:

• Contributes to neurotransmitter regulation (brain/mental health)
• Enables DNA and RNA synthesis
• Helps activate vitamin D
• Helps maintain electrolyte balance
• Helps regulate blood pressure
• Maintains normal nerve signaling
• Modulates inflammatory responses
• Plays a role in hormone signaling
• Regulates muscle contraction and relaxation
• Stabilizes heart rhythm
• Supports antioxidant systems
• Supports bone formation and maintenance
• Supports digestive regularity
• Supports energy production
• Supports glucose metabolism
• Supports protein synthesis

With this extensive list, you can see why magnesium is so important for your body. Not getting enough of it can impact multiple bodily systems over time. However, although rare, getting too much magnesium can also lead to problems. Magnesium toxicity can occur. That’s why getting dosage recommendations from your doctor for your unique needs is essential.

The evidence for magnesium supplementation is strongest for the following benefits.

• Constipation treatment: Some forms of magnesium help draw water into the intestines to soften stool and stimulate a bowel movement.
• Migraine symptoms relief: Magnesium may help reduce migraine attack frequency and symptom severity. It helps prevent the overactivation of excitatory neurotransmitters in the brain and may combat neuroinflammation, among other processes.
• Blood pressure regulation: Magnesium may help relax the muscles in your artery walls, which can encourage better blood flow and alleviate pressure.
• Glucose regulation: Type 2 diabetes is associated with magnesium deficiency. Research suggests that supplementation may help lower fasting blood sugar and boost insulin sensitivity.
• Heart rhythm stabilization: Magnesium is crucial for supporting your heart’s electrical activity. Some research suggests that supplementation may play a role in managing heart arrhythmias. However, more research needs to be done, and using magnesium for this purpose requires a conversation with your doctor.
• Muscle health: Magnesium supports muscle by aiding with muscle mass, muscle strength, and exercise recovery.
• Preeclampsia/eclampsia: Preeclampsia is a complication that can arise in pregnancy, leading to dangerously high blood pressure and even organ damage. Eclampsia is when the condition progresses to include seizure or even coma. Magnesium is used as a potential treatment. But this should only be done under the care of a health care provider.

The different forms of magnesium can make choosing a type a bit overwhelming. The table below lists magnesium types, ranging from the least absorbed to most, along with best use cases.

Magnesium oxide is the clear winner for constipation. “Magnesium oxide has low bioavailability, meaning that only a small amount of what you consume is actually absorbed,” says Zenker. “Because it’s poorly absorbed, it creates an osmotic gradient that pulls more water into the intestines, which moistens and softens stool. This makes it helpful for promoting normal bowel movements and combating constipation.”

Magnesium glycinate comes out on top for combating a magnesium deficiency and supporting muscle health and mental health. “It’s well-absorbed by the body and gentle on the stomach, meaning it’s less likely to cause digestive issues like diarrhea,” says Rachael Ajmera, MS, RD, and founder of nutrimental.

Magnesium L-threonate shows benefit in research for supporting sleep and cognitive function. “It’s been studied specifically for its ability to cross the blood-brain barrier and is often used to improve memory, brain function, and sleep quality,” Ajmera adds.

Magnesium supplements aren’t the only option for boosting your magnesium levels. You can also tweak your diet to incorporate more foods with magnesium.

“Top magnesium-rich food groups I’d recommend,” says Karen Grecea, MS, RD, CDN, founder of Health by Habit, are dark green leafy vegetables, legumes, nuts, seeds and whole grains. Specific foods include pumpkin seeds, chia seeds, almonds, cashews, brown rice, spinach and peanuts.”

Zenker adds dark chocolate to the list. “One ounce of 85% dark chocolate contains about 95 milligrams of magnesium. That’s about 24% of daily recommendations,” she says. “Try making a seed bark with dark chocolate, pumpkin seeds, hemp seeds, and almonds, and you have a snack that’s an excellent source of magnesium.”

Magnesium supplementation does require some safety considerations. Talking to your provider before adding any supplement to your routine is a good idea. This is especially true if you have underlying conditions or take medications.

“Magnesium supplements may interact with certain medications like diuretics, antibiotics, or proton pump inhibitors,” Zenker explains.

“Taking excessive magnesium [in] supplemental form can cause diarrhea, nausea, and abdominal cramping in some individuals,” adds Grecea. “Very high doses can lead to toxicity, which can cause low blood pressure, vomiting, difficulty breathing, irregular heartbeat, cardiac arrest, and others as well.”

If you’ve got the green light from your provider for taking a magnesium supplement, they may also recommend a specific option for you. But if you’re on the hunt, consider these options from Truemed partners.

Designs for Health Magnesium Glycinate Complex offers migraine support with a highly absorbable form of magnesium that won’t pile on gastrointestinal symptoms during an attack. You can also use the supplement to help sustain your magnesium levels for potential attack prevention.

Pattern Wellness Magnesium Complex provides a combination of magnesium glycinate and citrate along with zinc and vitamin D. This formulation is designed to support bone and muscle health. The addition of magnesium citrate can also help keep your bowel movements more regular.

Metagenics Magnesium Glycinate offers a highly absorbable form that won’t cause digestive side effects when all you want is to boost this mineral in your body. Metagenics is also third-party tested and produced in a GMP and NSF-certified facility.

Momentous Magtein Magnesium L-Threonate is formulated to cross the blood-brain barrier to support your cognitive health and help you get better quality sleep. Wake up rested and ready for what the day brings.

Ancient + Brave’s Triple Magnesium+ Capsules perform triple duty with a combination of magnesium oxide, malate, and taurate. This highly absorbed combination supports your nervous system, muscle health, and more.

As noted above, you might be able to purchase a magnesium supplement with your HSA or FSA dollars. Magnesium supplements might be eligible expenses for these health benefit accounts if you’re using the product to address a specific medical condition. If approved by an independent licensed clinician, such conditions might include the following: migraine, chronic constipation, and more.

You might need a letter of medical necessity (LMN). An LMN is a formal document from a licensed healthcare provider that explains why a certain product, treatment, or service is necessary to treat, mitigate, or prevent a medical condition.

Certain health products and services may be eligible for qualified customers with an LMN issued by an independent practitioner when the item is used to address a specific medical condition.

Truemed* specializes in helping you maximize your HSA and other health-related benefits (such as an FSA):

• First, you can check whether a product or service is normally considered a qualifying medical expense or whether you might need an LMN.
• Complete a health intake survey that will be reviewed by an independent licensed clinician.
• Buy the item; either pay directly with your HSA/FSA card at checkout, or pay with a regular credit/debit card and seek HSA/FSA reimbursement afterward.
• The independent licensed practitioner will review your medical history, and if you qualify, will issue an LMN. Truemed itself does not make eligibility determinations.
• Truemed also offers support in the event you get a denial of reimbursement and need to provide substantiation documentation.

*Truemed is for qualified customers. HSA/FSA tax savings vary. Learn more at truemed.com/disclosures