Magnesium is one of the best supplements involved in virtually every vital process (over 600) in your body.
As a supplement, it’s a well-researched and high-impact favorite of doctors, scientists, longevity researchers, health professionals, and personal trainers.
But not all products on the market are equal. Without knowing what to look for, you could do more harm than good. This review will help you make a smart choice.
By the end, you’ll have all the background you need to buy the best magnesium supplement for your unique life.
Overall: RnA ReSet ReMag Ionic Magnesium
All-in-One Formula: Qualia Magnesium+
Spray: Activation Products Ease Magnesium
Slow-Release: Jigsaw Health MagSRT
How We Selected the Best Magnesium Supplements (Methodology)
I’ve personally tested over 47 magnesium products since 2011, spending thousands of dollars and tracking metrics with Oura Ring, Ultrahuman, brain maps, continuous HRV monitors, and blood panels.
Here’s the framework I use to separate top-tier supplements from overpriced placebo pills.
Our Testing Panel:
- Nick Urban (Founder, Outliyr | 10+ years biohacking)
- 3 beta testers (ages 28-67, athletes to desk workers)
- Third-party lab verification (ConsumerLab, Labdoor when available)
Our 4-pillar magnesium ranking system
1. Bioavailability & form (40% of score)
- Automatic Disqualification: Products using primarily Magnesium Oxide (unless specifically marketed as a laxative) or low quality forms
- Top Tier: Ionic, Sucrosomial (liposomal), Bisglycinate, Malate, L-Threonate, Taurate
- Evidence Standard: We prioritize forms with human absorption studies, not just manufacturer claims
- 2025 Update: Recent research suggests Sucrosomial magnesium achieves 5x higher bioavailability than standard oxide and outperforms bisglycinate in red blood cell uptake
2. Purity & transparency (30% of score)
- Third-Party Testing: We verify COAs (Certificates of Analysis) for heavy metals (lead <0.5mcg, arsenic <10ppb)
- Manufacturing Standards: cGMP certification is non-negotiable
- Label Honesty: Products hiding dosages in “proprietary blends” lose points
- Filler Audit: We penalize unnecessary additives like silicon dioxide, magnesium stearate, and artificial colors
3. Synergistic formulation (20% of score)
- Absorption Boosters: Vitamin B6 (ideally as P-5-P), Boron, Manganese, fulvic/humic acids
- Multi-Form Stacking: Products combining complementary forms (ie Glycinate for GABA + L-Threonate for brain penetration) score higher
- Dosage Realism: We verify the elemental magnesium content matches clinical effective doses (200-500mg)
4. Real-world results (10% of score)
- Personal Testing: I test products for 30+ days, tracking:
- Sleep latency (Oura Ring “restfulness” score)
- Bowel tolerance threshold
- Subjective effects (1-10 scale)
- Morning muscle soreness post-workout
- User Feedback: We analyze verified reviews on Amazon, Reddit, Biohacker Forums, and Labdoor scores
- Value Analysis: Cost per 100mg elemental magnesium vs. efficacy
Equally importantly…
What doesn’t influence our rankings:
- Affiliate commission rates
- Paid partnerships (we disclose all affiliations)
- Flashy marketing or celebrity endorsements
- Beautiful packaging or TikTok virality
Your Top Magnesium Supplements Choices
Your goal with magnesium supplements first and foremost should be to maximize elemental magnesium.
To get as much highly-absorbable magnesium as you can. The absolute best way is through a form called ionic magnesium.
It’s rare and hard to find.
If magnesium were patentable, it'd be a billion-dollar drug Share on XSo most supplements contain magnesium bound to another molecule.
With these magnesium products, a larger dose of one kind of magnesium is always better.
There are many different types of magnesium — and each supports different functions in your body.
Certain cofactors and other ingredients create powerful synergies. The top brands know this and have more complex formulas.
I personally take five different kinds of Mg every day, but if I could choose only one, it’d be ionic magnesium.
RnA ReSet ReMag Ionic Magnesium
Magnesium Forms: Ionic magnesium
Dose: 500mg of elemental magnesium
Contents: 240mL
Serving Size: 1/2 teaspoon
Specialty: Max bioavailability & purity
Uses best & rarest form (ionic magnesium)
Most bioavailable
Purity
Created by one of the leading minds in magnesium therapy
Few competitive products to compare against
Taste needs getting used to
Dr. Carolyn Dean is the godmother of magnesium therapy and supplementation.
Her book The Magnesium Miracle served as both a reference and an inspiration to the currently world of magnesium products and minerals.
She founded RnA ReSet out of personal need to bring the highest quality products to market.
Her book highlights modern diets provide far less of this nutrient than ever before. That’s why it makes every list of the best biohacking supplements.
There are other shocking magnesium health facts you can learn as well.
What sets ReMag Liquid Magnesium apart?
Compare this to most magnesium products, which mostly get destroyed by digestion and then are poorly uptaken into cells.
Your body can use as little as 1% of the magnesium in most supplements because of these inefficiencies between digestion, absorption, and assimilation.
The small stabilized picometer magnesium ions within ReMag, on the other hand, easily get through the body into cells.
Giving you the strongest benefits and value.
They provide a Certificate of Analysis for raw ingredients, followed by strict quality control and third-party testing of finished products.
This ensures a well-researched product with purity as a priority.
Bundle ReMag with their other products to save, and subscribe for automatic, hassle-free deliveries.
Who It’s For: Biohackers and those with GI issues who don’t benefit from pills. The ionic form bypasses digestion entirely, making it ideal for Crohn’s, IBS, or post-bariatric surgery patients.
Who Should Skip It: If you’re new to magnesium or prefer the simplicity of capsules, start with BiOptimizers, Natural Stacks, or Qualia instead.
Developed by the pioneer of magnesium therapy herself, RnA ReSet’s ReMag is the strongest product with unmatched purity (it’s what I use every day alongside their ionic trace minerals).
BiOptimizers Magnesium Breakthrough
Magnesium Forms: Chelate, bisglycinate, sucrasomal, malate, orotate, taurate, citrate
Dose: 500mg of elemental magnesium
Contents: 60 capsules
Serving Size: 2 capsules
Specialty: High potency
Also contains multiple forms in one
You can request for a 3rd-party CoA
Batch tested to be free of 250 substances
Free gift for orders $150+
Full 365-day money-back guarantee
Expensive
Some users have complained about shipping
Contains trace (4mg) sunflower oil
BiOptimizers has an obsession with using optimal, effective doses of the most researched ingredients.
Their team of scientific advisors and experts include Dom D’Agostino, Monia Avdic, PHD, Sabina Halilovic, PHD and some of the world’s greatest supplement formulators.
Magnesium Breakthrough combines 7 different forms of magnesium in a monoatomic humic & fulvic blend to optimize each bodily system and to further enhance cellular assimilation.
Their formula includes vitamin B6 and manganese to further enhance magnesium uptake into tissues.
The net effect? 500mg of elemental magnesium works more effectively than others.
Over the last few years, the BiOptimizers tribe has grown by leaps and bounds. They’re so confident that you’ll like their magnesium that they offer a full 365-day money-back guarantee.
Mag Breakthrough is pricey but among the highest rated capsules for a reason.
The Oxide Controversy: This formula includes Magnesium Oxide, which raises eyebrows. However, BiOptimizers uses a Sucrosomial delivery system (a liposomal-like technology that encapsulates the Oxide in a protective matrix). Recent studies show Sucrosomial magnesium achieves 5x higher bioavailability than standard Oxide and even outperforms Bisglycinate in blood uptake tests. In this rare case, the Oxide acts as a carrier instead of a cheap filler.
2025 Update: BiOptimizers recently reformulated to include fulvic/humic acid complexes (monoatomic minerals), which further enhance cellular assimilation. This makes it among the most comprehensive multi-form magnesium on the market.
BiOptimizers Magnesium Breakthrough is a great full-spectrum magnesium (that I often travel with) that contains optimal doses of multiple well-researched ingredients.
Natural Stacks MagTech
Magnesium Forms: Taurate, L-threonate, glycinate
Dose: 300mg of elemental magnesium
Contents: 90 capsules
Serving Size: 3 capsules
Specialty: 3 forms in one
Company has specialized in brain-boosting formulas for years
Non-GMO, paleo-friendly, vegan, gluten-free capsules
Transparency program for lab results
Inconsistent online customer support
Natural Stacks has sold cutting-edge supplement formulas since 2013. They specialize in brain-boosting nootropics, but have expanded into other facets of human performance optimization.
MagTech® is a highly-bioavailable combination (“stack”) of three potent forms of magnesium: Magnesium L-threonate (100mg of Magtein), Magnesium Taurate (630mg), and Magnesium Glycinate (600mg).
All in all, a serving of three capsules provides 200mg of elemental magnesium.
This unique combination merges relaxation and sleep-promoting effects of magnesium glycinate with brain-enhancing magnesium L-threonate and taurate.
Natural Stacks has an “Open Source” transparency program for every batch which allows for the ability to trace ingredients and third-party lab test results.
This technology is powered by blockchain and secured by HealthLoq™, ensuring transparent, tamperproof, trusted supplement quality.
In addition to the 4.9-star rating on hundreds of reviews, Natural Stacks offers a 100 percent happiness guarantee.
Should you have any qualms, they’ll give you a full refund and let you keep the product within 30 days.
Natural Stack’s MagTech® is the ideal magnesium to specifically target brain function, mitochondria, and sleep.
Activation Products Ease Magnesium
Magnesium Forms: Chloride
Dose: 500mg of elemental magnesium
Contents: 250mL
Serving Size: 30-50 sprays per day
Specialty: Max absorption, spot treatment
Top choice for targeted relief
Transdermal delivery option
Highly absorbable
Pricey
Some users report having an allergic reaction
Magnesium chloride oil is one of the best forms of magnesium & Activation Products have taken it to a new level with Ease Magnesium.
Designed for targeted relief & high bioavailability, Ease Magnesium topical spray absorbs quickly into your skin without the usual itchiness of mag chloride oils.
Whether you’re managing post-workout muscle soreness, stiff joints, or everyday magnesium deficiencies, Ease Magnesium provides a simple & effective solution.
Spray it directly onto problem areas for fast, localized relief without taxing your digestive system.
Ease Magnesium is made with iMCH™ (ionic Magnesium Chloride Hexahydrate), a pure form of magnesium from the Dead Sea.
It is carefully purified to meet high safety standards, making it easy for your body to absorb and use than other magnesium sprays. This helps relax muscles, reduce stress, and support overall health.
Backed by 10 years of research & development, this magnesium is non-synthetic & purified to pharmaceutical standards, enhancing safety & efficacy.
Choose a single bottle or save more with their bundle packs (available in 3 or 6 bottles). Subscribers enjoy a 15% discount & hassle-free, automatic deliveries.
Ease Magnesium is ideal for anyone seeking a clean, highly bioavailable, & non-irritating magnesium spray that works fast to optimally support muscles, joints, & overall health.
Performance Lab Magnesium
Magnesium Forms: L-threonate
Dose: 100mg of elemental magnesium
Contents: 90 capsules
Serving Size: 3 capsules per day
Specialty: Cognitive support
Highly bioavailable
No artificial additives
Caffeine-free cognitive boost
Rather expensive one-time purchase
If you’re looking for a magnesium supplement that goes beyond the basics, Performance Lab Magnesium has you covered.
Using NutriGenesis® technology, it delivers Magnesium L-threonate in a food-identical form your body recognizes instantly.
That means better cognitive function, muscle support, and relaxation – without the digestive issues common with synthetic forms.
Because it uses magnesium L-threonate, it’s easier for the nutrients to cross the blood-brain barrier, making it a top choice for enhancing cognitive performance.
Whether you’re tackling brain fog or need help to wind down after a long day, this supplement delivers. I often talk to users who claim that this was the best magnesium for anxiety of everything they tried.
Their commitment to purity is also clear in every capsule. Made without artificial additives, the vegan-friendly formula features prebiotic fiber capsules for gut health support.
It’s also non-GMO, caffeine-free, & validated by third-party testing for quality assurance.
Each serving of 3 capsules costs $1.30, but their buy-3-get-1-free deal makes stocking up easy & affordable. You can take the full dose at once or spread it throughout the day to fit your routine.
Performance Lab Magnesium is perfect for those seeking an advanced supplement to get rid of brain fog, support cognitive health, aid sleep, and more.
Qualia Magnesium+
Magnesium Forms: Acetyl taurate, aspartate, bisglycinate chelate, citrate, creatine chelate, gluconate, taurate, hydroxide, chloride
Dose: 350mg of elemental magnesium
Contents: 56 capsules
Serving Size: 2 capsules
Specialty: 9 magnesium forms in one + trace minerals complex
Most magnesium forms in one formulation
Backed by decades of research
Includes other essential minerals
Massive 50% discount when you subscribe to Qualia
A few fillers were used
Unclear how much of each form was used
Previously called Neurohacker Collective, Qualia is known for its cutting-edge, science-backed formulas.
Their Magnesium+ delivers nine highly bioavailable types of this magnesium in one.
Including the newest, most advanced form combining brain penetration (like L-Threonate) with cardiovascular support (like Taurate) called Magnesium Acetyl Taurate. This form is rapidly absorbed and expected to trend heavily in 2026.
Ensuring better absorption and the greatest full-spectrum benefits of any product—from muscle recovery to deep relaxation & cognitive support.
What sets Qualia Magnesium+ apart is its inclusion of:
- 70+ trace minerals
- 9 forms of magnesium
- 7 amino & organic acids
The Qualia science team pioneered the use of complex systems to innovate and test what forms work best with each other consistently.
This is why they are able to combine all these ingredients together for a holistic and synergistic approach.
One thing I’d like to see, however, is them removing any fillers. I just happened to see Silicon Dioxide in the “Other Ingredients” list in the label. Nonetheless, Magnesium+ is still an exceptional product.
You save a whopping 50% off on their Magnesium+ simply by subscribing to Qualia. Should you not love it, they also offer a 100-day money-back guarantee.
Qualia Magnesium+ has an industry-leading 9 bioavailable magnesium forms (including the cutting-edge Magnesium Acetyl Taurate), 70+ trace minerals, 7 amino & organic acids, and a record-breaking 50% savings if you subscribe. If you want an evidence-based all-in-one magnesium, look no further.
LVLUP Health Magnesium L-Threonate
Magnesium Forms: L-threonate
Dose: 100mg of elemental magnesium
Contents: 90 capsules
Serving Size: 3 capsules
Specialty: Unparalleled formula research
Provides studies on their products
Researched & developed by MIT scientists
Nutrients cross the blood-brain barrier easily
Free shipping only for orders over $300
Suspiciously no negative reviews on the product page
LVLUP Health is a company that deeply understands and utilizes scientific formulas to deliver the best quality therapeutic peptides, naturopathic herb extracts, and other supplements.
Magtein Magnesium L-Threonate is their patented form of magnesium, developed by MIT scientists to help enhance mitochondrial function and neuroplasticity all on its own.
They include multiple randomized studies and animal studies on the effects of their Magtein formulation for both the brain and longevity.
This includes:
- Increased brain magnesium levels
- Improved learning and memory
- Therapeutic potential for Alzheimer’s
- Reduced fear-related memories; and more
LVLUP Health currently offers free shipping on orders over $300 and $10 off with a subscription. Or you can use my code below to get an additional 15% off.
LVLUP Health Magnesium L-Threonate is a clinically-backed formula developed and tested by the best researchers in the world to keep your mind sharp and healthy.
Life Extension Neuro-Mag Magnesium L-Threonate
Magnesium Forms: L-threonate
Dose: 144mg of elemental magnesium
Contents: 90 capsules
Serving Size: 3 capsules
Specialty: Affordable L-threonate
Affordable
CoA available on request
Uses unnecessary fillers, binders & excipients
I’ve taken Life Extension (LE) products for a decade. LE has a huge catalog of supplements and affordable prices.
Life Extension’s other magnesium products often use Magnesium Oxide as a cheap filler. However, their Neuro-Mag formula uses pure Magtein (the patented, MIT-developed L-Threonate), making it a solid budget alternative to LVLUP Health.
The Filler Issue: Neuro-Mag still contains unnecessary binders (vegetable cellulose, silica, stearic acid). While not harmful, they dilute the “clean label” appeal. If you want the purest L-Threonate, spend the extra $10 on LVLUP Health or Performance Lab.
Due to the low quantity of elemental magnesium, the serving size of L-threonate products is generally around 6 capsules. 3 Neuro-Mag capsules contains 2,000mg of Magtein.
But if you’re looking for a budget-friendly L-threonate supplement, I’d pick Life Extension.
Jigsaw Health MagSRT
Magnesium Forms: DiMagnesium malate
Dose: 500mg of elemental magnesium
Contents: 60 tablets
Serving Size: 4 tablets
Specialty: Extended-release formula
Slow release formula
Passed ConsumerLab supplement verification
Used in a placebo controlled study
The standard 4 tablets daily may be inconvenient for some
In 2005, Jigsaw Health created a time-release product that uses proprietary Sustained Release Technology to slow the release of magnesium over 8 hours.
This maximizes absorption and avoids digestive discomfort.
Since then, they’ve become America’s #1 time-release magnesium trusted by the biggest names in health and wellness, including Wellness Mama, Ben Greenfield, Thomas DeLauer, and dozens of others.
MagSRT® has unique features. First, the formula uses highly absorbable Albion® Labs DiMagnesium Malate.
Each serving equates to 500mg of elemental magnesium along with the synergistic active forms of B Vitamin Cofactors (B6, B9, and B12) which further enhances absorption.
Unsurprisingly, their products are manufactured in GMP-Certified facilities and undergo 3rd party label verification.
Should you already take a B vitamin complex, you can get the MagSRT® formula without B-Vitamins as “MagSRT (B-FREE)”.
MagSRT users start feeling a difference within the first week. Backed by a placebo-controlled human clinical trial showing significant improvements.
Perhaps it’s the robust third-party verification, or maybe the 90-day money-back guarantee. Either way, they’ve earned a 4.7-star reputation on over 5,482 reviews.
Buy MagSRT for the highest-rated clinically validated slow-release magnesium supplement.
Bulk Supplements Magnesium Malate Powder
Magnesium Forms: Malate, oxide
Dose: 400mg of elemental magnesium
Contents: 500g
Serving Size: 2.5g (~1 tsp)
Specialty: Affordable magnesium
Affordable
Better control over dosing
Doesn’t taste the best
Also contains magnesium oxide
Bulk Supplements has always been one of my go-tos when stocking up for clean, affordable products for almost any goal.
Bulk Supplements Magnesium Malate powder allows you versatility in usage and granular control over dosing. So you can enjoy your magnesium in smoothies, your workout drink, tea, or just plain water.
Do note that there’s one slight disadvantage to this, common with powder supplements, which is taste.
One red flag is that the product page doesn’t mention Magnesium Oxide.
When I checked the label, the 400mg magnesium “comes as Magnesium Malate & Magnesium Oxide”. The issue is, they don’t say how much of each is used.
Magnesium oxide also has relatively poor bioavailability compared to other magnesium forms, so that’s why they might hide that. While magnesium malate is great for energy, endurance, and detoxification still.
This product is gluten-free with no additives and added sugar. Bulk Supplements ingredients are also third-party tested for purity, heavy metals, and potency.
Save 10% and get automatic deliveries by subscribing to Bulk Supplements. They ship from Las Vegas & Nashville so you can expect 2-day deliveries in the US.
If you’re serious about performance & recovery with affordability and full control of dosage, pick up Bulk Supplements Magnesium Malate Powder.
Thorne Calcium-Magnesium Malate
Magnesium Forms: Malate
Dose: 100mg of elemental magnesium & 100mg of elemental calcium
Contents: 240 capsules
Serving Size: 1-2 capsules
Specialty: Peak physical performance
NSF-Certified for Sport
Combination with calcium makes it great for athletes
Good calcium-magnesium ratio
Fairly expensive
What sets Thorne apart? Relentless quality control.
Every batch of their Calcium-Magnesium Malate is NSF-Certified for Sport so they’re tested and cleared of over 200 substances banned by major athletic organizations.
Both magnesium and calcium are essential for bone density, heart health, and muscle relaxation. That’s why magnesium and shilajit also make a great pair.
They not only support bone health but also many potent benefits that affect other aspects of your well-being.
This dynamic duo in Thorne’s formula helps support strong bones, muscles, and nerve function. Making it ideal for athletes, elite competitors, or even just for folks who want to improve physical performance.
This product is gluten-free, soy-free, dairy-free and derived from natural flavors.
Subscribe to Thorne to get up to 20% off and free shipping.
Offering 2 key minerals in a scientifically validated 1:1 ratio, Thorne’s Calcium-Magnesium Malate is a certified-clean magnesium formula trusted by athletes and top performers worldwide.
Thorne Magnesium Bisglycinate
Magnesium Forms: Bisglycinate
Dose: 200mg of elemental magnesium
Contents: 187 grams
Serving Size: 1 capsule
Specialty: Restful sleep & relaxation
NSF-Certified for Sport
Easy to adjust dose
No unnecessary fillers
Some users report the powder tastes too sweet
Another Thorne product makes the list, this time, one that excels in recovery, restful sleep, and muscular relaxation.
Their Magnesium Bisglycinate is also NSF-Certified for Sport so elite athletes can still use this to help muscles relax, enhance blood flow, and protect heart health without worry.
If you have trouble sleeping, this is also good choice for pre-bedtime supplementation as magnesium biglycinate is a calming neurotransmitter.
You can also try it with a neurofeedback device focused on sleep tracking like the Muse S Athena to see how it’s affected your sleep.
Thorne’s formula pairs magnesium with glycine for superior absorption & zero gut discomfort. That just means no wasted doses. Plus, it’s in powder form so you can adjust the dose as you see fit.
Subscribe & save 10%, plus get free shipping on orders over $75. If it’s not for you, Thorne offers a 60-day refund policy.
If you have trouble relaxing or sleeping, pick up Thorne’s Magnesium Bisglycinate to get the best rest you deserve every day.
Source Naturals Magnesium Malate Pills
Magnesium Forms: Malate
Dose: 425mg of elemental magnesium
Contents: 360 tablets
Serving Size: 3 tablets
Specialty: Effectiveness to value & travel
Time-tested company and product
Great beginner choice
Great value for price
No added cofactors
Some users reported a chalky taste when the tablets linger too long in the mouth
When I first discovered the best forms of magnesium, I looked for dimalate. Source Naturals has stood the test of time, selling this exact product since before 2004.
Every time I travel I carry this magnesium with me.
This is a chelated form of magnesium, and can readily cross the blood-brain barrier. The malic acid has been shown to bind to aluminum.
Magnesium malate does not have the laxative effects of other forms.
Each tablet contains 1,250mg of magnesium malate which is about ~141mg of elemental magnesium.
The pills are HUGE. Among the biggest I’ve taken, and one serving takes three tablets. The massive tablet size is a dealbreaker for many users. If you prefer a more modern option, consider:
- Jigsaw MagSRT (sustained-release Malate in smaller tablets)
- Bulk Supplements Magnesium Malate Powder (full dosing control, mix into drinks)
Again, unfortunately, this product contains inactive ingredients like stearic acid, acacia gum, modified cellulose gum, silica, and magnesium stearate.
This is a common issue with large manufacturers.
Source Natural products are non-GMO, vegetarian-safe, hypoallergenic, and free of dairy, egg, gluten, corn, soy, wheat, sugar, starch, preservatives, artificial color, flavor, and fragrance.
Pro Tip: Make sure to get the tablets. There’s another listing with capsules which is a far worse deal.
At about $0.07 per tablet, Source Naturals Magnesium Malate is what I recommend to most people interested in trying magnesium.
Magnesium Background
Magnesium is one of thirteen essential minerals in the human body. Your body requires ample minerals to perform its basic functions.
Minerals come from the Earth, and are uptaken by plants and animals. We get most of our intake via food. Even slight deficiencies cause vital functions in the body to begin failing.
"Up to 85% of doctors visits can be attributed to magnesium deficiency" – Carolyn Dean Share on XEssentially, minerals promote:
- Growth
- Regeneration
- Energy
- Performance
The body cannot self-balance without adequate minerals. Magnesium alone is involved in over 600 different biochemical reactions.
That’s why approximately 80 percent of the world needs more of this super nutrient. For things like:
- Energy
- Stress relief
- Learning & memory
- Brain chemical production
- Cardiovascular health
- DNA repair, longevity
- Testosterone & hormone health
- Weight loss
- Alleviating symptoms of dozens of health conditions [R]
Consistent intake leads to peak physical and mental performance.
Additionally, minerals help the body:
- Produce energy
- Cellular repair
- Wound healing
- Sleep faster and deeper
- Enhance the heart, reduce blood pressure, help prevent disease
- Optimize the nervous system
- Power your muscles and movement
- Strengthen the immune system
- Build strong bones and teeth
- Hormone production
- Repair DNA
- Promotes skin health
Widespread deficiency plagues modern humans for several reasons.
One is magnesium-depleted soils. Pesticides, herbicides, and nitrogen fertilizers kill the rich soil ecosystem resulting in low-mineral crops.
Anti-nutrients also prevent absorption. Oxalic acid in greens, phytic acid in seeds and grains, tannins in teas, and certain chemicals in waters all bind to magnesium and render it unabsorbable.
There’s also cooking, especially at high heat, which destroys magnesium.
Here’s the thing…
You can survive with sub-optimal magnesium levels, but you won't thrive Share on XFor more information, check out this article on why everyone is magnesium deficient.
Or listen to my interview with a magnesium expert:
Why magnesium blood tests are useless
Standard blood testing does not accurately indicate how much usable magnesium you have in your body.
Here’s why.
General wellness panels measure what’s called “serum blood magnesium”.
Serum blood magnesium tests include the magnesium in your bones, cells, and tissues. We care most about the magnesium available for your body to use.
The body’s innate intelligence closely regulates magnesium levels. As soon as magnesium in the bloodstream declines, the body pulls it out of cells to stabilize.
Thus, a serum test may falsely show normal levels.
Several better tests exist:
- Ionic magnesium
- EXATest
- RBC magnesium
For ease and cost, I prefer the highly accurate RBC magnesium test which comes included in advanced blood panels (such as InsideTracker).
If you care about optimizing your health and performance, you’ll want to check out my InsideTracker Ultimate review.
Taking magnesium
Today, even the cleanest whole-foods diet lacks adequate magnesium. Unfortunately for those following keto or paleo, grains and legumes are some of the best sources.
Supplementing magnesium is especially important on keto, while fasting, and for those that need to accelerate growth and recovery.
Serum magnesium levels follow a diurnal pattern. It should naturally spike in the morning and evening. You can take it with or without food.
If you experience any of the below side effects, research suggests that consuming with food can prevent them.
This is a basic breakdown of the forms of magnesium and whether you need to take them on an empty stomach for maximum absorption.
| Inorganic salts (taken on an empty stomach) | Organic salts (taken with or without food |
|---|---|
| Oxide | Citrate |
| Chloride | Glycinate |
| Sulfate | Chelate |
When I do an extended fast (2-7 days), I double down on magnesium intake.
If you sweat or push yourself while fasting, minerals help the body recover faster and normalize stress hormones. I like to take magnesium alongside Celtic sea salt and another potassium-rich salt.
What to look for in a magnesium product
Sadly, many of the most popular magnesium products don’t work. Including the ones with fancy labels and cool colors. They have the same glaring problems as other dietary supplements.
Since any product won’t do, here’s what I look for when I come across new magnesium:
- Amount of elemental magnesium
- Any fillers, binders, excipients
- Third-party verification. United States Pharmacopeia or the National Products Association
- Serving size and type of product
- Synergistic ingredients added to the formula
- Form of magnesium (and the corresponding percent of elemental magnesium absorbed)
That last one warrants special attention.
Magnesium is also a key ingredient in many top mitochondria supplements.
How to make magnesium supplements work better (and reduce potential side effects)
Back in the days of mineral-rich soil, we’d naturally get plenty of magnesium along with other vitamins and minerals.
Man-made supplements generally don’t absorb as well as whole-foods sources.
Vitamin B6 helps carry magnesium into our cells. Most people, however, don’t have the genes to do the conversion efficiently.
Plus, those with unhealthy livers have an even harder time transporting magnesium into cells. The better activated form called P5P (Pyridoxal-5-Phosphate) skips the conversion process.
P5P is responsible for 30 essential enzymatic reactions, this includes generating the brain’s serotonin and dopamine.
If you get diarrhea or other symptoms of poor absorption, it indicates that you’re consuming more magnesium than the body can handle. Choosing a product with P5P can help.
Most effective forms of magnesium
I’ve counted over 9 different forms of magnesium. Each with specialties and drawbacks. What follows is the background on the best commercially available forms of magnesium.
| Form | Elemental Mg % | Bioavailability | Primary Uses & Benefits (Click for Research) | Side Effects | Price Tier | 2026 Status |
|---|---|---|---|---|---|---|
| Ionic (Pico) | 99%+ | Excellent (cellular uptake) | Maximum absorption, bypasses digestion, systemic magnesium repletion | None | $$$ | ⭐ Best overall absorption |
| Sucrosomial (Liposomal) | ~8% | Excellent (5x vs oxide) | Gut-friendly, systemic support, no GI side effects | None | $$$$ | 🚀 Trending up fast |
| Bisglycinate/Glycinate | 14% | Excellent | Sleep quality improvement, anxiety reduction, insomnia treatment, gentle on stomach | None | $$ | 👑 Most popular (33.6% YoY growth) |
| L-Threonate (Magtein) | 7-8% | Moderate (targets brain) | Crosses blood-brain barrier, reduces cognitive age by 9 years, improves memory & learning, enhances sleep quality | None | $$$$ | ⭐ Brain health gold standard |
| Acetyl Taurate (MAT) | ~10% | Excellent (BBB penetration) | Rapid absorption, neuroprotection, brain + heart support, mood regulation | None | $$$ | 🔥 2026 breakout candidate |
| Malate | 15% | Excellent | ATP production, reduces fibromyalgia pain, fights chronic fatigue, energy boost (best for morning) | None | $$ | ⚡ Athlete favorite |
| Taurate | 7-10% | Excellent | Blood pressure reduction, cardiovascular protection, antihypertensive effects, heart rhythm support | None | $$$ | ❤️ Cardio-protective |
| Citrate | 16% | Good | Prevents kidney stones, treats constipation, alkalizes urine | Mild laxative effect | $ | 💊 Common OTC |
| Chloride (Oil) | 12% | Excellent (transdermal) | Muscle recovery, topical pain relief, sports performance, bypasses GI tract entirely | Temporary tingling/itch | $$ | 💪 Sports/recovery |
| Orotate | 6-7% | Good | Cardiovascular support, athletic endurance, cellular energy (mitochondrial health) | None | $$$ | 🏃 Endurance sports |
| Oxide | 60% | POOR (4% bioavailability) | Laxative only, antacid, magnesium deficiency treatment (high dose) | Diarrhea, cramping | $ | 🚫 AVOID (unless laxative needed) |
| Hydroxide | 42% | Poor | Antacid (Milk of Magnesia), laxative, acid reflux relief | Lowers stomach acid, diarrhea | $ | 🚫 Medical use only |
| Aspartate | ~20% | Moderate | Energy support (outdated form, rarely used now) | Potential neurotoxicity concerns | $$ | ⚠️ Use with caution |
The rough calculation of the actual amount of magnesium you absorb is:
dose x elemental magnesium x absorption rate of the specific type
Your body uses different forms of magnesium differently.
Smart manufacturers have begun combining forms for synergistic effects.
One such example is MagTein® (L-Threonate & Acetyl Taurate). This form better crosses the blood-brain barrier, reduces anxiety, supports healthy GABA levels, and improves memory.
The best, however, combine even more. One of my favorite products contains 7 different forms of magnesium (as you learn below).
Note: Check with your healthcare provider before choosing a product
Magnesium Questions & Answers
Which magnesium is best for sleep and anxiety?
Magnesium bisglycinate (glycinate)
is the gold standard for sleep and anxiety. The magnesium is bound to glycine, an inhibitory neurotransmitter that:
- Lowers core body temperature (sleep trigger)
- Activates GABA receptors (calming effect)
- Does NOT cause diarrhea (unlike citrate/oxide)
A 2024 systematic review confirmed magnesium supplementation improves sleep quality and reduces anxiety symptoms, with Glycinate showing the strongest effect. Pair it with 100-400mg L-Theanine for synergistic results.
Possible side-effect symptoms
Magnesium is a natural calcium channel blocker. Though this is good to block the harms of non-native EMF, it can also interact with certain drugs and medications.
While considered extremely safe, magnesium supplementers sometimes report side effects with diarrhea, dizziness, headaches, blood pressure, and social calmness.
Best times to take magnesium
Serum magnesium follows a diurnal rhythm. It is best to take magnesium first thing in the morning (the ideal form is magnesium malate for the additional energy production effects), and in the evening (in the form of either magnesium glycinate, L-threonate, chloride, or sulfate).
This helps maximize absorption and best supports the body’s needs.
Benefits of supplementing magnesium
Magnesium is a mineral with a profound impact on your health.
Some of the many benefits of magnesium include:
- Rapid recovery
- Speeding up wound repair
- Strengthening the immune system
- DNA/RNA repair
- Relaxed alertness
- Energy production
- Building resilience against degenerative stressors
- Accelerating learning
- Enhanced memory
- Boosting mood
- Protecting the heart, adrenals, and brain
- Blunting inflammation
- Weight loss, fat burning, insulin sensitivity
- Optimizing testosterone and thyroid levels
- Acting as an antioxidant
- Sleeping deeper and longer
- Promoting skin health
- Strengthening teeth and bones
For a comprehensive list, see the ultimate guide to magnesium’s health benefits.
Top food sources naturally highest in magnesium
Before supplementing, you may want to try consuming natural sources of magnesium in your diet.
The foods with the greatest magnesium content include:
- Nuts
- Seeds
- Grains
- Chocolate
- Legumes
- Avocado
- Other greens
The RDA for magnesium was set (and not since updated) decades ago. Since then, factory farming has depleted our soils of nutrients (including magnesium).
Cooking and processing further degrade magnesium into a form not readily used by the body. So supplementation is generally still a good idea.
Uses for Magnesium Supplements
Magnesium is a natural muscle relaxer, helping with cramps, hypertension, vasoconstriction (headaches).
It’s also a great sleep aid, promotes recovery, increases energy, and enhances the body’s natural resiliency.
It’s used by everyone ranging from professional athletes to kids.
The Future of Magnesium: What’s Coming in 2026
The magnesium supplement space is evolving rapidly.
Here are some of the changes I expect to see in the next 12-24 months.
1. Magnesium Acetyl Taurate (MAT) goes mainstream
Currently only found in premium formulas like Qualia, MAT combines the brain-penetrating power of L-Threonate with cardiovascular benefits of Taurate. Expect standalone MAT products by Q3 2025.
Why It Matters: Faster absorption + dual-system targeting = fewer pills in your stack.
2. Sucrosomial (liposomal) technology becomes standard
Sucrosomial magnesium delivers 5x higher bioavailability than traditional forms and eliminates GI side effects. As manufacturing costs drop, more brands will adopt this delivery system.
Early Adopters: BiOptimizers (Magnesium Breakthrough), QuickSilver Scientific (liposomal products).
3. Personalized magnesium dosing via genetic testing
Companies like SelfDecode now offer gene panels that identify magnesium-related SNPs (genetic variants affecting absorption). Future supplements may be dosed based on your TRPM6/TRPM7 gene expression.
Example: If you have the TRPM6 A allele (poor magnesium retention), you may need 1.5x the standard dose.
4. Magnesium + nootropic “stacks” will dominate
Solo magnesium supplements are giving way to pre-formulated cognitive blends:
- Magnesium + L-Theanine + Apigenin (sleep stacks)
- Magnesium + Creatine + B-vitamins (energy/ATP blends)
- Magnesium + Adaptogens (stress-resilience formulas)
Prediction: Expect major brands to release “PM Recovery” and “AM Focus” magnesium products by end of 2026.
5. Microplastic-Free & Regenerative Sourcing
Consumers increasingly demand supplements free of microplastic contamination and sourced from regenerative farms (magnesium-rich soils). Brands that can’t provide third-party testing for purity will fade away.
What to Look For: COAs testing for phthalates, BPA, and heavy metals.
The Top Magnesium Supplements: Final Verdict
Clinical deficiency or not, virtually all modern humans live with sub-optimal magnesium levels.
Without adequate magnesium, you’ll get by but won’t thrive. It’s one of the body’s chief catalysts for recovery, growth, and regeneration.
Like other minerals, it’s highly underrated.
If magnesium were patentable, it would be a billion-dollar product Share on XMagnesium supplements are cheap, effective, and easy to find.
Though it exerts dozens of benefits on the healthy and sick alike, supplementing magnesium can get complicated.
- Are 7 forms better than 1?
- Which synergistic ingredients should I look for?
- Do I only care about the dose of elemental magnesium?
Each of the above brands sells potent, high-quality products. I prefer products that contain multiple forms, as they harmonize for greater effects (akin to 1+1=3).
Try any of the above and you’ll understand why magnesium is one of the top health optimization supplements.
Do you take magnesium? Let me know your experience in the comments below!
Hi Nick,
About the Bioptimizer Magnesium Breakthrough supplement, what is the point of adding manganese to the formulation?
I was unable to access the related study supporting an improved effect.
Hi! BiOptimizers often adds other co-factors to their formulas to increase the bioavailability (absorption) of the ingredients. With this, get 50%-300% better absorption, depending on the product and ingredients.
Hi! My girlfriend has moderate hearing loss. We were taking Natural Calm and she did well with it but we hear it does not absorb well. She lacks they mild laxative effect though. She took magnesium glycinate and it caused tinnitus. Any suggestions for a type that will absorb and not cause tinnitus?
Thanks,
Sy
Hi Sy. Sorry to hear that she hasn’t had a good experience so far. I haven’t heard of mag glycinate causing tinnitus. Are you sure it was the mag itself? Of the orals, I personally like magnesium malate best.