TruthLens
Magnesium is an essential mineral responsible for over 300 enzymatic reactions in the human body. It plays a critical role in everything from protein synthesis and muscle function to blood pressure regulation and energy production.
While it is found naturally in leafy greens, nuts, and seeds, many people turn to supplements to address specific concerns like restless sleep, muscle cramps, or brain fog. Because different forms of magnesium offer different benefits, choosing the right one is key to seeing results.
We’ve selected the top-rated magnesium supplements based on third-party approval, high bioavailability, and specific health goals like sleep and cognitive support.
A Quick Look at the Best Magnesium Supplements
- Best for Sleep & Relaxation: THORNE Magnesium Bisglycinate
- Best for Brain Health: Momentous Magtein Magnesium L-Threonate
- Best for Digestion: Pure Encapsulations Magnesium Citrate
Our Top Picks
THORNE Magnesium Bisglycinate
Thorne’s Magnesium Bisglycinate is a standout for those looking to improve their nighttime routine. This form is highly bioavailable and gentle on the stomach.
Key Benefits: Promotes deep, restful sleep and aids in muscle recovery.
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Momentous Magtein L-Threonate
If your goal is cognitive enhancement, Magnesium L-Threonate is the preferred choice. Uniquely designed to cross the blood-brain barrier effectively.
Key Benefits: Supports synaptic plasticity, which is critical for memory formation and learning.
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Pure Encapsulations Magnesium (Citrate)
Pure Encapsulations is a highly trusted brand among practitioners for its hypoallergenic formulas. This citrate form is highly bioavailable and supports metabolism.
Key Benefits: Promotes digestive regularity and helps alleviate occasional constipation.
View ReportHow to Choose the Right Type
To get the most out of your supplement, match the type of magnesium to your health needs:
- Magnesium Glycinate/Bisglycinate: Best for sleep, anxiety, and general relaxation due to its high absorption and calming effect.
- Magnesium L-Threonate: Best for brain health, focus, and age-related cognitive support.
- Magnesium Citrate: Best for supporting digestion and correcting a deficiency quickly due to its high bioavailability.
Frequently Asked Questions
When is the best time to take magnesium?
For sleep and relaxation, it is best taken about 30–60 minutes before bed. For energy and metabolic support, taking it with a meal during the day is often recommended.
Are there any side effects?
High doses of certain forms, particularly magnesium citrate or oxide, can cause loose stools or digestive discomfort. Starting with a lower dose and choosing a "buffered" or "chelated" form like glycinate can help minimize these issues.