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Magnesium supplements can seemingly do it all – whether improving sleep, easing aches and pains, soothing issues like restless leg syndrome or lessening menopause symptoms, magnesium is a wonder nutrient. It’s responsible for more than 300 bodily functions, but many people do not consume enough of it – particularly women and children.
You might assume that taking any magnesium would improve your health, but not all supplements are created equal. Magnesium is available in several types, and it’s worth knowing which are the most beneficial and bioavailable, particularly if you don’t think you’re getting enough magnesium from your current diet.
A study suggested that “most cases of magnesium deficiency are undiagnosed. Furthermore, because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency.”
In developed countries, the average intake of magnesium is slightly over 4mg a day, but the study suggests that “most people need an additional 300mg of magnesium per day in order to lower their risk of developing numerous chronic diseases. So while the recommended daily allowance (RDA) for magnesium (between 300mg and 420mg per day for most people) may prevent frank magnesium deficiency, it is unlikely to provide optimal health and longevity, which should be the ultimate goal.”
So, if you’re taking a supplement, what kind should you be taking for best results? And how much should you be taking? We turned to nutritional experts for the facts about supplements, intake and the best magnesium supplements to take daily for best results.
Nutritionist Maz Packham explains that “magnesium is involved in everything from sleep, mood, to bone health and blood pressure, even energy production. It’s often referred to as nature’s tranquilliser because it’s a natural muscle relaxer. Magnesium glycinate is attached to the amino acid glycine, which is a calming neurotransmitter, making this a dream duo for sleep and relaxation”.
Many people take magnesium supplements or powders before bed or opt for a magnesium body cream to help with better sleep and muscle recovery after a gym session. However, it’s important to know your glycinate from your magnesium citrate and oxide.
Both foods, supplements and wellness products like bath salts, creams and sprays contain different types of magnesium, and although whole foods are the best and most bioavailable source of this vital nutrient, not everyone can get enough magnesium from their diets.
Nutritionist Jess Shand further explains that “though magnesium is found in a variety of foods including leafy greens, whole grains and nuts and seeds, the process of refining foods combined with increasingly poor soil quality means we are not getting as much of this important mineral through our diets as we used to.”
For this reason, many people turn to supplements, but some are poor quality and don’t contain the right levels or types of magnesium. We asked Packham and Shand to share their expert recommendations for the best magnesium supplements and had our fitness and wellbeing editor test every recommendation to judge the results. Read on for our expert and editor-recommended list of the best.
Meet the experts
Both Jess Shand and Maz Packham are qualified nutritionists with decades of experience and know everything there is to know about vitamins, minerals and the vital nutrients that support our health. Part of our approved cohort of experts, they’re able to advise on and recommend the best products for quality, bioavailability and value.
Emilie Lavinia is The Independent’s fitness and wellbeing editor. She specialises in honest reviews of wellness products – from supplements to sleep aids – and has been reporting on health and wellness for more than a decade.
The best expert-recommended magnesium supplements for 2025 are:
- Best magnesium glycinate – Pure Encapsulations magnesium glycinate: £28.50, Pure-encapsulations.co.uk
- Best food-grown supplement – Wild Nutrition food-grown magnesium: £19.50, Amazon.co.uk
- Best marine magnesium – The Naked Pharmacy marine magnesium: £19, Thenakedpharmacy.com
- Best magnesium blend – Sixways unwind and recover mushroom blend: £32, Sixways.co
- Best vegan formula – Nutri Advanced megamag calmeze magnesium powder: £38.99, Nutriadvanced.co.uk