An Expert Round Up Of The Best Magnesium Supplements

The best magnesium supplement can change everything – from how you sleep, to your recovery, mood, digestion, and brain health. But as with most supplements, the magnesium market can be a total minefield. With everyone talking about its powers on your social feed, and so many different forms available promising different things, it can be tricky to know where to start.

If you’re feeling wired-but-tired, bloated, get cramps often, or perhaps just a little foggy, low magnesium could well be the missing link. In fact, studies show that over 70% of UK adults aren’t getting the recommended amount, meaning many of us are unknowingly running on empty.

So, consider this your shortcut to clarity as we break down the hype, give you the science-backed lowdown, and help you decide which magnesium is right for you.

What is magnesium?

Often dubbed the mighty mineral, magnesium is an essential mineral that plays a role in over 300 reactions in the body. From muscle contractions and nerve signalling to energy production and sleep regulation, it’s a pretty critical player in how you function and feel every day. Since your body can’t produce it on its own, you need to top up your magnesium levels through what you eat… or with supplements.

What are the benefits of magnesium?

Magnesium isn’t just a ‘nice to have’. It’s a must for keeping your body and mind running smoothly. Whether you’re active, stressed, or simply wanting to feel your best day-to-day, here’s how optimal magnesium levels can support your wellbeing.

• Promote restful sleep: “Magnesium can help to calm the nervous system and support sleep quality by aiding the action of GABA, our calming neurotransmitter and melatonin, [and] major sleep hormone,” explains nutritionist Megan Hallett, who points to a study that shows this observation in action.
• Ease anxiousness and stress: Speaking of GABA and magnesium’s ability to help calm the nervous system, these supps can also be a great addition for soothing racing minds and helping you to feel more relaxed.
• Boost energy production: “Every cell in your body needs magnesium to make ATP, the main currency of energy within your body,” explains Hallett. Without enough of it, fatigue and sluggishness can creep in even if you're eating well and getting enough rest.
• Support muscle and nerve function: “Magnesium is also crucial for proper muscle contraction and can work wonders for reducing cramps, easing post-workout soreness and supporting better recovery,” adds Hallett.
• Aid brain function and mental clarity: Certain forms of magnesium (like threonate) cross the blood–brain barrier and can help sharpen focus, improve memory and ease brain fog.
• Balance blood sugar and support metabolic health: “Magnesium also plays a big role in glucose regulation to support your blood sugar levels throughout the day,” says Hallett. It also contributes to insulin sensitivity which is key for stable energy, appetite control and long-term metabolic functioning.

The different forms of magnesium

With an overwhelming amount of magnesium supplements around, it’s no surprise people are asking: “What type of magnesium should I take?” The answer depends on your symptoms and health goals. Each form of magnesium is bound to a different compound, which affects how it's absorbed and what it can help with. To help cut through the confusion, we asked Hallett to share her go-to forms and when to use each:

Magnesium Glycinate (also known as Magnesium Bisglycinate)

Best for: anxiety, sleep, stress, PMS

“Well-tolerated and calming, this is the one I recommend most often for those suffering with stress and anxiety or for helping to encourage better sleep,” says Hallett. “It can also really help with PMS symptoms too. It’s gentle on the gut and doesn’t cause the digestive side effects that some other forms can."

Consider this one a great daily option for nervous system support and emotional balance, particularly at night.

Magnesium Citrate

Best for: constipation and general supplementation (if you don’t have a sensitive stomach)

“This well-absorbed form draws water into the intestines so it can help to relieve sluggish digestion. It’s typically a good budget option if you can’t afford glycinate too,” says Hallett.

If you're wondering about the difference between magnesium and magnesium citrate, citrate refers to magnesium bound to citric acid, which improves its solubility and gives it that gentle laxative effect.

Magnesium Malate

Best for: energy production, muscle pain and fatigue

“Malate is involved in the production of ATP, so I often recommend this for people struggling with low energy, muscle soreness or chronic fatigue. It’s also great for fibromyalgia sufferers too,” says Hallett.

Magnesium Threonate

Best for: brain health, memory, cognitive function

“Threonate is one of the few forms that crosses the blood–brain barrier, making it ideal for cognitive support. There’s not a huge amount of research on this one but it can help with brain fog and improve focus. I personally use it for headaches and migraines too,” adds Hallett.

Magnesium Taurate

Best for: heart health and blood pressure

This lesser-known form is bound to taurine, an amino acid that supports cardiovascular function. “This would be my top pick for improving heart health and maintaining healthy blood pressure,” explains Hallett.

Magnesium Chloride

Best for: topical use

Often found in sprays, oils and soaks, this form of magnesium is absorbed through the skin. “I’d recommend chloride if someone doesn’t want to take capsules or powders and can be great for a sensorial treat on the skin and body,” says Hallett.

Magnesium Oxide

Best for: occasional constipation (not ideal for daily supplementation)

While this form has a high percentage of elemental magnesium, it’s poorly absorbed. It’s mainly used as a laxative, but not ideal for raising magnesium levels in the body.

How to know if you need to take magnesium

It may be essential but so many of us aren’t getting enough of it due to depleted soil, modern day diets, stress and other lifestyle factors. “Testing for a magnesium deficiency by a blood test is known to be quite inaccurate so I’d suggest going off symptoms instead,” says Hallett. “These would include things like muscle cramps and fatigue, anxiety or irritability, increased sensitivity to stress, low quality sleep, constipation, digestive issues or PMS.”

The best magnesium supplements

Since we’re all about serving you the very best, here’s our expert-approved edit of the ones worth taking…

Best for: turning down stress and banking better sleep

Form: 120mg magnesium glycinate

Undeniably one of the best magnesium glycinate supplements, this delivers a highly absorbable and stomach-friendly form to support relaxation, soothe the nervous system and reduce fatigue. With a clean, hypoallergenic formula, it’s great for those looking to replenish low magnesium levels with a trusted, bioavailable form that’s also vegan-friendly. Consider this your go-to for calm vibes at the end of each day.

Best for: enhancing relaxation and heart health

Form: 200mg magnesium bisglycinate

Highly absorbable, stomach-friendly and easy-to-mix, this formula works well for daily stress relief and overall wellness whilst also supporting your heart, brain and muscle function. It even helps regulate blood sugar and blood pressure and promotes calm. Mix it with water or your favorite drink for a gentle, well-tolerated and effective boost.

Best for: boosted brain health and better memory

Form: 145mg of magnesium l-threonate

Home to a highly bioavailable form of magnesium l-threonate, this works to cross the blood-brain barrier and boost magnesium levels directly in the brain. A unique formula, it supports improved memory, focus, learning and cognitive function by enhancing synaptic density and brain plasticity. Sounds technical because it is but essentially it will work to sharpen your mental performance and long-term brain health. It will also positively impact your sleep quality too since it regulates neurotransmitters to have a calming effect.

Best for: fast-acting muscle relief and targeted magnesium boost

Form: 212mg magnesium chloride (in 10 sprays)

With 10 spritzes of this, expect to get an optimal amount of magnesium chloride absorbed quickly through your skin, bypassing digestion for quick and effective replenishment. Sourced from the pure Zechstein seabed, this body oil not only supports muscle and bone health but works wonders for easing cramps and promoting relaxation. Perfect for targeted relief and daily magnesium top-ups, this high-quality transdermal formula is super convenient, even easier to apply and particularly great for those looking to streamline the amount of supplements they’re ingesting.

Best for: greater gut health and digestion

Form: 263mg magnesium blend of magnesium bisglycinate, magnesium citrate and magnesium taurinate

This gut-first formula has been expertly formulated with a powerful blend of magnesium bisglycinate, magnesium citrate and magnesium taurinate to aid nutrient absorption and gut motility for better digestive health as well as supporting nerve function and encouraging a calmer mind. With added prebiotics to help fuel beneficial gut bacteria and promote a more diverse and thriving microbiome, it’s even got calming herbs to reduce stress and improve sleep as an added bonus when taken 30 minutes before bed.

Best for: everyday support for little ones

Form: 50mg magnesium citrate

These yummy hibiscus-flavoured gummies make it easy to ensure your children get their daily mineral boost to help support growing bones and muscles, as well as their energy levels and a sense of calm. With 50mg of gentle magnesium citrate in every bite, they’re tasty, fuss-free and made with little bodies in mind. Great for helping them to wind down and feel more at ease, it’s a win-win for both parents and kids.

Best for: a liquid dose with other electrolytes

Form: 400mg magnesium chloride

This powerful liquid welcomes concentrated magnesium chloride alongside other essential trace minerals like chloride, sodium and potassium for full-body support. Fuelling energy, calming your mood and maintaining healthy muscle and nerve function, it’s a must for anyone wanting fast-absorbing magnesium with an added boost. Just a few drops in water is enough to help you to stay balanced, hydrated and energised - especially if you’re sweating more, feeling fatigued or just want a liquid alternative to capsules.

Best for: calming nerves and reducing stress throughout the day

Form: 200mg magnesium glycinate

A daily essential for keeping stress at bay and soothing your nervous system, this calming powder blends magnesium glycinate with amino acids, B vitamins and vitamin C to help restore a sense of calm. Non-drowsy so ideal for use during the day, it’s a fan favourite for busy and overwhelmed minds for greater psychological balance. The gentle chamomile flavour also makes it a comforting daily ritual. Just mix, sip and feel the tension lift.

How to take magnesium

“There’s no one-size-fits-all approach when it comes to taking magnesium since the timing, dosage and frequency really depends on your individual needs,” explains Hallett. “To support sleep quality, take it at night. If you’re anxious or stressed out during the day, take it earlier. For brain fog, threonate works well in the morning. And if you’re using magnesium citrate to support digestion, take it at night too. Whilst a daily staple for many as part of their foundational stack, others may like to use it more ad hoc perhaps when travelling to help with sleep, or during periods of stress,” says Hallett.

The takeaway

Skip the long read and get a condensed view of what’s what here…

• Magnesium is essential and widely deficient with over 70% of us not getting enough.
• Different forms serve different purposes and each type has unique benefits.
• Your symptoms should guide whether you supplement it since blood tests can be unreliable. Look for signs like muscle cramps, fatigue, anxiety, poor sleep and digestive issues.
• Our Healf-approved expert picks include Pure Encapsulations Magnesium Glycinate for relaxation and sleep, Momentous Magnesium L-Threonate for cognitive support, and topical magnesium sprays for fast muscle relief.
• The timing and dosage will depend on your own needs but as a general rule take at night to support with sleep, morning for clarity and throughout the day for anxiety.

Your common questions… answered

Magnesium glycinate is generally considered the best all-around form due to its high absorption and gentle effect on the stomach.

In the UK, magnesium glycinate or magnesium citrate from trusted, third-party tested brands are the top choices for quality and effectiveness. Thankfully in our experience, we’ve done all the hard work for you so rest assured, each and every Magnesium supplement stocked with us ticks that box.

Common signs include muscle cramps, fatigue, brain fog, poor sleep, anxiety, and irregular digestion.

It depends since they bring different benefits. Magnesium glycinate is better for sleep and anxiety, while magnesium citrate is better for digestion and relieving constipation.

Taking magnesium glycinate daily can support relaxation, improve sleep and help correct a deficiency with minimal GI side effects.

Magnesium glycinate is the best form for promoting restful sleep and calming the nervous system.

Further reading: Magnesium For Sleep: Does It Really Work?

Further reading: Red Light Therapy For Sleep: A Natural Solution For Restful Nights

Further reading: What Is Non-Sleep Deep Rest And Is It Good For Me?

Further reading: Does Eating Chocolate Disrupt Your Sleep?