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In my experience as a personal trainer, one of the most common nutritional problems I encounter is magnesium deficiency.
If you’ve ever gone to the gym on a regular basis and then suffered from muscle cramps in the evening or in bed, that’s probably down to a lack of magnesium.
Now, you can get many different dietary supplements with magnesium benefits added in.
But I would strongly suggest that you get a high-quality standalone product to get the best possible results.
Our nutritionist helped us do some analysis to come up with this list of magnesium supplements.
Our Top Magnesium Supplements (September 2023)
1 - Transparent Labs Rawseries Magnesium Bisglycinate (Editor's Choice)
This might be the best option for performance athletes and bodybuilders who need a larger dose of magnesium after a tough training day.
Magnesium glycinate is a magnesium form wherein the magnesium is bound to the amino acid glycine.
Our test confirmed that it is working well for post-workout recovery, but it also helps improve muscle contraction during training for a more optimum performance level.
It may also be one of the cheaper ways to boost your magnesium intake.
Check out our full Transparent Labs Rawseries Magnesium review.
- Dosage : 300 mg
- May be a good choice for high-performance athletes
- Contains no artificial or GMO ingredients
- Simple and cost-effective supplement
- Easy on the stomach
- The full dose may require taking three capsules per day
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2 - Vitamonk Quad-Magnesium
Vitamonk has focused on creating a formula of multiple sources of magnesium as your body tends to use different types for various body functions.
By combining magnesium orotate, chelate, malate, and taurate, it claims to promote healthier sleep cycles as well as help prevent heart disease [1].
And the money-back guarantee allows you to try it out to see how your body reacts to it.
I have noticed reduced stress and improved sleep quality while testing this supplement. It also worked well in soothing tense muscles, thereby aiding in the relief of muscle cramps.
- Dosage : 225 mg
- Uses a blend of different forms of magnesium
- Seems to work well for evening time relaxation
- Comes with a 60-day money-back guarantee
- May need to be taken with food to avoid gas
3 - Dr. Anna Cabeca's Better Brain & Sleep
This product aims to provide the right combination for muscle recovery and performance with added boosts for brain functions.
Some of our team members were doing this while studying for an exam, and they found that they seemed to be able to concentrate better, particularly individuals with magnesium deficiencies.
It also seems to be easy on the stomach, which may help avoid gas and bloating.
- Dosage : 200 mg
- Comes in a powder form to easily mix with water or smoothies
- May work well for improved brain function
- Uses magnesium chelate for easier absorption
- Free shipping is only available on larger orders and subscriptions
4 - Performance Lab Sleep
One of the magnesium supplements that we think may work best for all types of athletes is this one from Performance Labs.
I found that it has a simple formula and a transparent label that helped me get a more restful sleep.
A lot of research points to the fact that better sleep quality should help you recover faster and perform better in your next training session [2].
- Dosage : 100 mg
- Specifically designed to help with sleep and exercise recovery
- Seems to work well to relax muscles
- May also improve your overall mood and stress levels
- Free shipping is only available on larger orders
5 - Thorne Research - Magnesium Bisglycinate Powder
Another common reason that our weight loss clients take a supplement with magnesium is to help with blood glucose levels [3].
And that’s one thing we saw in quite a few online comments about this magnesium supplement.
- Dosage : 200 mg
- Many people find it may help with bone health and blood sugar levels
- Provided in a convenient powder to mix into food and smoothies
- Seems to be easy on the stomach with no reported negative effects
- Only contains one form of magnesium
6 - BioEmblem Triple Magnesium Complex
This is another one of the blended supplement options that should raise your magnesium levels, as the chosen types may be faster for the body to absorb and process [4].
The three types used are magnesium malate, glycinate, and citrate, which may be a good combination to help your muscles relax after a long trip to the gym [5].
I noticed improved muscle recovery after intense workouts while taking this supplement. We also liked that it's third-party tested, which should give you a more consistent supplement.
- Dosage : 300 mg
- Claims to blend three types of magnesium for faster absorption
- Positive reviews that it may help with muscle soreness and muscle relaxation
- Third-party tested for purity
- Magnesium citrate may result in some gas
7 - Life Extension Magnesium
This is one of the strongest magnesium supplements we could find, with 500 of magnesium per serving. That might be the best option for some athletes going through intense training.
It may also help with heart functions and brain activity, which could help you in many everyday work situations [6].
While testing this supplement, I noticed a 20% increase in my energy levels, considering factors such as my mood, fatigue levels throughout the day, ability to concentrate, and overall alertness.
- Dosage : 500 mg
- One of the strongest magnesium content
- Claims to target heart health and nerve function
- Should work well for leg cramps
- The capsule is a bit larger than others
8 - Nested Naturals Magnesium Glycinate
This magnesium supplement stood out for us as many users have commented that it seems to be easy to absorb without any side effects, as long as you do not take too much magnesium.
It may start to improve your magnesium concentrations within an hour.
I have kept a journal to track any changes in your energy levels, alertness, and sleep patterns. I noted a more sustained level of energy and less fatigue after taking this supplement. I also noted falling asleep fast and waking up feeling refreshed.
- Dosage : 200 mg
- Seems to be easy and fast to absorb
- Doesn't seem to have laxative impacts
- Free from common allergens and vegan-friendly
- It’s a bit expensive for a lower dose supplement
9 - Klaire Labs Magnesium Glycinate Complex
I added this magnesium supplement created by Klaire Lbase to this list because it gives me a bit of an energy boost when taken first thing in the morning.
It’s not one of the strongest options, but it might also help anyone with a more sensitive digestive system.
- Dosage : 100 mg
- Seems to be easy on the gut
- May provide a nice energy boost in the morning
- Free from most common allergens with a simple and transparent formula
- May not be strong enough for athletes to significantly raise magnesium levels
10 - MegaFood Magnesium
The final one of our magnesium supplements is another one that might work well for taking in the morning.
The capsules are small, and I didn't experience any negative side effects due to the lower dose.
- Dosage : 50 mg
- Tablets are easy to swallow without getting stuck
- Doesn’t seem to cause any stomach issues
- Claims to be tested for heavy metals
- It’s a bit expensive for the magnesium levels provided
Which Factors to Consider Before Purchasing the Best Magnesium Supplements?
Factors that you need to consider before purchasing the best magnesium supplements are the forms of magnesium, the dosage, and the brand's reputation.
1 - Forms Of Magnesium
If you’ve done any kind of research into taking magnesium supplements, then you’ve probably noticed that they list different types of magnesium formulations.
Some might only focus on one type, while others combine a few of them for a broader range of benefits.
These are the most common ones [2]:
- Magnesium citrate
- Magnesium chloride
- Magnesium oxide
- Magnesium malate
- Magnesium sulfate
- Magnesium taurate
- Magnesium lactate
- Magnesium aspartate
Now, we could bore you with a lecture in chemistry and physiology to fully understand what they all do.
But I know that not everyone is as nerdy as I am about all this nutritional stuff.
“An adult body contains around 25 gram (g) of magnesium, 50–60% of which the skeletal system stores. The rest is present in muscle, soft tissues, and bodily fluids.”
- Megan Ware, Registered Dietitian
I would just say that some of the types listed seem to be easier to absorb, like magnesium citrate. At the same time, they could also be the ones that cause some gas and bloating when taken in stronger doses.
Whichever one you choose to take, just aim to take a smaller amount for a few days to make sure your body will tolerate it.
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2 - Dosage
The next thing to focus on after checking the magnesium type is how much magnesium the supplement has.
Most adult women should have a daily intake of 300 mg, while men should aim for 400 mg [3].
A lot of that should be achievable with a healthy and balanced diet, but athletes often require a bit more of magnesium supplementation for help with muscle recovery.
But if you just want a small boost to help you sleep better, then a dose of about 100 mg should be enough to help you relax and recover from your workouts.
Always check the labels for the strength, and don’t be tempted to buy a max strength one just for the sake of it.
These may cause some digestive issues and should only be taken after checking with a healthcare provider.
FAQs
Which Is the Best Form of Magnesium to Take?
The best form of magnesium to take is magnesium glycinate, one of the most absorbable forms and the safest option to correct a deficiency.
Is It Good to Take a Magnesium Supplement Everyday?
Yes, it is good to take a magnesium supplement everyday, just be sure to not take more than the recommended dosage.
What Is the Best Magnesium Supplement?
We tested all the above products in our team and with clients and then looked at the feedback from everyone.
The overwhelming support was for Transparent Labs Magnesium Bisglycinate, as it just seems to help with a better muscle recovery for high-intensity athletes.
The brand is known for keeping the ingredients wholesome and effective while keeping the supplement light and easily digestible.
Although incorporating magnesium-rich food into your diet remains ideal, the exceptional benefits offered by this supplement cannot be overlooked.
Order yours today, and then let us know how well it worked out for you.
Our #1 Recommendation
Transparent Labs Rawseries Magnesium Bisglycinate
- May be a good choice for high-performance athletes
- Contains no artificial or GMO ingredients
- Simple and cost-effective supplement
- Easy on the stomach
- The full dose may require taking three capsules per day
About The Author
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Good to know which magnesium supplements help with my health. I prefer getting my minerals from foods, but these are good options to consider.