Mineral
Magnesium
Also known as: Mg, Magnesium ion, Magnesium taurate (heart)
Essential mineral involved in 300+ enzymatic reactions. Supports energy, muscle function, sleep, and stress response.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Magnesium product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Nutricost Magnesium+ (Extra Strength) Capsules | 96 A | $0.14 |
| 2 | Thorne Magnesium Glycinate | 96 A | $0.28 |
| 3 | Transparent Labs Magnesium Bisglycinate Capsules | 96 A | $0.57 |
| 4 | Nutricost Calcium Citrate + Magnesium Citrate Powder | 94 A | $0.63 |
| 5 | NOW Foods Magnesium Glycinate with BioPerine | 93 A | $0.22 |
| 6 | Pure Encapsulations Calcium Magnesium (citrate/malate) | 92 A | $0.62 |
| 7 | Pure Encapsulations Calcium Magnesium (citrate) | 92 A | $0.57 |
| 8 | Pure Encapsulations UltraMag Magnesium | 91 A | $0.42 |
| 9 | Nutricost Magnesium Glycinate 210MG | 91 A | $0.03 |
| 10 | Double Wood Magnesium Chloride Supplement | 91 A | $0.22 |
| 11 | Nutricost Calcium + Magnesium + Zinc Citrates with Vitamin D3 Powder | 90 A | $0.32 |
| 12 | Thorne Magnesium CitraMate | 90 A | $0.24 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Magnesium should I take?
The typical range is 200-400mg elemental daily. Long-term safe
When should I take Magnesium?
Evening for sleep. Optional.
Which form of Magnesium is best?
Magnesium glycinate — Calming, well-absorbed. Other forms in the catalog: Magnesium threonate, Glycinate, Citrate, Threonate, Taurate.
Is Magnesium safe?
Commonly reported: Loose stools at high doses. Serious warnings: Caution in kidney disease. Caution in kidney disease
Which Magnesium supplement scores highest?
Nutricost Magnesium+ (Extra Strength) Capsules, at 96/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
420 mg / day · UL 350 mgMagnesium has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Magnesium dosage reference →Primary uses
- Depression support
- Anxiety
- Sleep
- Stress
- Muscle function
- Recovery
- Energy production
- Heart rhythm
- Blood pressure
- Muscle relaxation
What systematic reviews concluded
Outcomes that systematic reviews of Magnesium reached a verdict on: 7 with a benefit, 1 with no effect, 4 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (7)
“Mg supplementation was associated with significant improvements in several CMRFs, including body weight, lipid and glycemic profiles, blood pressure, and interleukin-6 levels.” PMID 42588058
“triglycerides (WMD: -9.24 mg/dL; 95% CI: -16.87, -1.61)” PMID 42588058
“interleukin-6 levels (WMD: -1.10 pg/mL; 95% CI: -1.93, -0.27) compared with controls.” PMID 42588058
“High-density lipoprotein cholesterol concentrations significantly increased (WMD: 1.45 mg/dL; 95% CI: 0.37, 2.54).” PMID 42588058
“The most substantial improvements in FMD were observed with magnesium (MD: 8.17; CoE: High)” PMID 42277453
“Mineral supplementation may improve insulin resistance and selected metabolic parameters in PCOS, with the most consistent effects observed for glycemic indices.” PMID 41580698
and 1 more.
Reviews found no effect (1)
“No significant effects were identified on hip circumference, alanine aminotransferase, waist circumference, tumor necrosis factor-α, creatinine, C-reactive protein, body mass index, total cholesterol, fasting insulin, body fat percentage, and aspartate aminotransferase.” PMID 42588058
Not enough to say: depressive symptoms; insomnia; sleep quality; muscle fitness.
2 findings from reviews in specific patient groups (such as cancer, pregnancy or surgery) are not shown here.
How it works
- Cofactor for ATP production
- Regulates muscle contraction
- GABA modulation
- 300+ enzyme reactions
Dosage
- Typical range
- 200-400mg elemental daily
- Timing
- Evening for sleep
- With food
- Optional
- Duration
- Long-term safe
- Special populations
- Most adults deficient
Forms
- Magnesium glycinate
- Magnesium threonate
- Citrate
- Taurate
Safety
Common side effects
- Loose stools at high doses
Contraindications
- Severe kidney failure
Products containing Magnesium
Top-scoring supplements in our catalog that list Magnesium on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
- Cautionwith calcium
High calcium can impair magnesium absorption
- Infowith zinc
High-dose magnesium may slightly reduce zinc absorption
- Synergywith vitamin d
Magnesium needed for vitamin D activation
- Synergywith melatonin
Complementary sleep support
- Synergywith glycine
Both support sleep through different mechanisms
- Cautionwith calcium channel blockers
Magnesium may enhance BP lowering effect
Evidence notes
Essential mineral with extensive research
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Magnesium
Clinical studies referenced across Formulate guides that mention magnesium. Each links to the full study page with PubMed source + the guides that cite it.
- Pouteau et al. (2018)PLOS ONE
Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia
- Kirkland AE, Sarlo GL, Holton KF (2018)Nutrients
The role of magnesium in neurological disorders
- Zhang X, Li Y, Del Gobbo LC, et al. (2016)Hypertension
Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials
- Liu et al. (2016)Journal of Alzheimer's Disease
Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. (2012)Journal of Research in Medical Sciences
The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial
- Rosanoff et al. (2012)Nutrition Reviews
Suboptimal magnesium status in the United States
- Slutsky et al. (2010)Neuron
Enhancement of learning and memory by elevating brain magnesium
- Firoz and Graber (2001)Magnesium Research
Bioavailability of US commercial magnesium preparations
Magnesium compared head-to-head
Related in Mineral
Check a full stack
Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.
Open the checkerWhere does Magnesium fit in your stack?
Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.
Build my stack2 questions · free · no account needed to start
Also on iPhone — get the free app
Evidence-based supplement guides, no spam
We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.
Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.