Magnesium has some amazing benefits—it can help reduce stress, enhance your glow, sharpen your focus, and aid digestion. But not all magnesium supplements work the same way. According to Taylor Fazio, MS, RD, a registered dietitian and wellness advisor at The Lanby, the best magnesium supplement for you depends on your specific needs. “Are you looking for better sleep and nervous system support? Relief from muscle soreness? A mental clarity boost? Different types of magnesium deliver different results.”

### Vogue’s Top Magnesium Picks

Best Overall
[DaVinci Labs Tri-Mag 300 – Chelated Magnesium Supplement](https://www.amazon.com) ($29)

Best for Relaxation
[Ritual Magnesium+](https://www.ritual.com) ($56)

Best Topical
[Ancient Minerals Magnesium Gel](https://www.amazon.com) ($20)

Magnesium plays a role in over 300 bodily processes, making it essential for overall health. “It supports muscle and nerve function, energy production, blood sugar balance, heart health, bone strength, hormone regulation, and restful sleep,” says Fazio. “It can also ease PMS, headaches, migraines, and constipation.”

Ideally, you should get magnesium from food—leafy greens, nuts, seeds, whole grains, and animal proteins are great sources. But nearly half of U.S. adults don’t get enough from diet alone, making supplements a helpful backup. “Active individuals may need even more,” says Dr. Nima Alamdari, PhD, Chief Scientific Officer at Ritual. “Intense exercise increases magnesium loss through sweat and urine, raising daily needs by 10-20%.”

To help you choose the right supplement, we consulted top dietitians, nutritionists, and scientists. Here’s what you need to know.

### In This Article:
– Are magnesium supplements worth it?
– What are the benefits?
– Types of magnesium
– Best form for your needs
– What to consider before taking supplements
– Expert recommendations

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### Best Overall: DaVinci Labs Tri-Mag 300
Why We Love It:
Fazio’s top pick, this supplement combines three highly absorbable forms—glycinate, malate, and taurate—in one vegetarian, gluten-free, non-GMO capsule. “This blend supports muscle relaxation, energy, and heart health, making it great for overall replenishment,” says Fazio. “It’s perfect for those who want multiple benefits without juggling different products.”

Each serving provides 300mg, which Alamdari notes is ideal for most people. “The recommended daily intake is 310-320mg for women and 400-420mg for men. A 300mg dose in a bioavailable form like glycinate can help fill the gap.”

Type: Magnesium taurate, glycinate, malate
Dose: 300mg per serving (4 capsules)

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### Best for Relaxation: Ritual Magnesium+
Why We Love It:
This powder dissolves easily in water, making it a perfect bedtime drink. With 300mg of magnesium glycinate, it’s gentle on digestion and great for unwinding. “Magnesium bisglycinate (glycinate) is well-absorbed and easy on sensitive stomachs,” says Alamdari.

Type: Magnesium glycinate
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Magnesium Glycinate
Nutritionist Meg Gerber, RD, recommends magnesium glycinate for its benefits in sleep, muscle relaxation, and stress management. She also finds it helpful for easing period pain. This supplement combines magnesium bisglycinate with 480mg of tart cherry extract, which has been clinically studied for its ability to aid recovery, reduce inflammation, and improve sleep quality. The tart cherry is sourced from Michigan and has been used in multiple human trials, with findings published in peer-reviewed journals. Together, these ingredients are designed to support rest, relaxation, and recovery for both mind and body.

– Type of Magnesium: Magnesium bisglycinate
– Magnesium Per Serving: 300mg
– Serving Size: 2 teaspoons
– Form: Powder

Best Gummy: Juna Nightcap Sleep Gummy
For those who struggle with falling or staying asleep, these gummies offer a unique blend of phyto-melatonin (from St. John’s Wort), tart cherry, chamomile, jujube, hops, passionflower, and elemental magnesium—along with 72 trace minerals—to promote deep, restful sleep without morning grogginess. Vogue’s senior beauty writer Kiana Murden is a fan. The microdosed formula makes it easy to incorporate into your routine, and the gummies are third-party tested, organic, and free of added sugars or fillers.

– Type of Magnesium: Elemental magnesium (with 72 trace minerals)
– Magnesium Per Serving: Not listed
– Serving Size: 1 gummy
– Form: Gummy

Best Tasting: Moon Juice Magnesi-Om
This tasty magnesium powder is perfect for creating a relaxing nighttime mocktail—just mix with tart cherry juice and sparkling water. It contains three forms of magnesium plus L-theanine, an amino acid from tea leaves that promotes calmness. Gerber suggests taking magnesium in the evening for relaxation and sleep support. The powder dissolves instantly, leaving no chalky aftertaste, and comes in delicious flavors like blue lemon, berry, and cherry.

– Type of Magnesium: Magnesium gluconate, acetyl taurinate, and citrate
– Magnesium Per Serving: 310mg
– Serving Size: 1 tsp
– Form: Powder

Best Topical: Ancient Minerals Magnesium Gel
For beginners, topical magnesium—like this gel—can be a gentle introduction. Gerber recommends magnesium sulfate or chloride for those new to supplementation, especially if dealing with long-term stress. This gel, made with pure magnesium chloride and organic aloe vera, absorbs quickly and is great for massages or post-workout recovery.

– Type of Magnesium: Magnesium chloride
– Magnesium Per Serving: 100mg per 1ml
– Serving Size: 1ml
– Form: Topical gel

Best for Constipation: Pure Encapsulations Magnesium Citrate

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This version keeps the original meaning while improving flow and readability. Let me know if you’d like any further refinements!Pure Encapsulations Magnesium Supplement for Sleep
$19 | AMAZON

Why We Love It:
Pure Encapsulations is a trusted brand known for its clean, non-GMO formulas that undergo third-party testing for safety and effectiveness. Their magnesium citrate capsules support digestion while being highly absorbable.

“Magnesium citrate acts as a gentle laxative by drawing water into the stool, helping relieve constipation,” says Gerber. It also aids in metabolizing carbs, amino acids, and fats for smoother digestion.

Fazio adds, “Taking it before bed can promote relaxation and a morning bowel movement.”

Type of Magnesium: Magnesium citrate
Magnesium Per Serving: 150mg
Serving Size: 1 capsule
Form: Capsule

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Best for Cognitive Health: Cymbiotika Magnesium L-Threonate
$127 ($115 with 9% off) | AMAZON

Why We Love It:
This vanilla cream-flavored gel can be taken directly or mixed with water, delivering 94mg of magnesium l-threonate per packet.

Fazio recommends it, saying, “This liposomal formula enhances absorption and crosses the blood-brain barrier, supporting memory, focus, and cognitive health—ideal for mental fatigue. Plus, it tastes great, making it easier to take consistently.”

Type of Magnesium: Magnesium l-threonate
Magnesium Per Serving: 94mg
Serving Size: 1 packet
Form: Gel

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Best Drink: Be Love Electrolyte Beverage
$36 | BE LOVE

Why We Love It:
For those seeking magnesium for energy and muscle recovery, this drink also provides electrolytes. With 15mg of magnesium malate (known for reducing fatigue and pain), plus sodium and potassium, it hydrates and replenishes with every sip.

Type of Magnesium: Magnesium malate
Magnesium Per Serving: 15mg
Serving Size: 1 can
Form: Drink

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### Everything You Need to Know

Are magnesium supplements worth it?
Experts agree—yes. “Magnesium is crucial for energy, nerve function, muscle health, and sleep,” says Fazio. “But modern diets, stress, and depleted soil often leave people deficient.” While food sources are best, supplements can help fill gaps.

What are the benefits?
Magnesium aids sleep, stress relief, muscle function, and digestion. Gerber explains, “It helps convert food into energy, supports muscle relaxation, and even influences neurotransmitters like serotonin and GABA.” Clinically, it’s used for cramps, poor sleep, and stress.

It also supports bones, immunity, and metabolism. Fazio notes, “Magnesium activates vitamin D, so without enough, vitamin D supplements may not work as well.”

Types of Magnesium
Different forms offer unique benefits. Here’s a breakdown from Fazio:

(Continued in next section…)Here are the different types of magnesium and their benefits:

Magnesium Glycinate: Highly absorbable and gentle on the stomach, this form is great for stress relief, relaxation, sleep support, and general magnesium replenishment. It’s well tolerated, even for those with sensitive digestion, and is less likely to affect bowel movements.

Magnesium Citrate: Easily absorbed and often used for occasional constipation, as it draws water into the intestines. Taken before bed, it can promote relaxation and a morning bowel movement. If constipation isn’t your main concern, magnesium glycinate is usually a better option.

Magnesium Malate: Supports energy production and muscle recovery, making it a good choice for fatigue, muscle soreness, or chronic pain.

Magnesium L-Threonate: Unique for its ability to cross the blood-brain barrier, this form supports memory, focus, and cognitive health. It’s often chosen for mental clarity or sleep support related to brain relaxation.

Magnesium Oxide: Poorly absorbed but has a strong laxative effect. Best for short-term constipation relief (like during travel), but should be followed with rehydration due to fluid loss.

Magnesium Sulfate & Magnesium Chloride: Typically used topically (in baths or creams) for muscle relaxation and recovery through skin absorption.

### Which Magnesium Is Best?
The best form depends on your needs. For a versatile, well-tolerated daily option, experts recommend magnesium glycinate.

– For sleep and nervous system support: Magnesium glycinate or L-threonate work well, especially when paired with an evening wind-down routine.
– For cognitive function and focus: Magnesium L-threonate stands out due to its ability to reach the brain.
– For occasional constipation: Magnesium citrate is often most effective. Magnesium oxide can be used short-term (like for travel-related constipation) but isn’t recommended for regular use.
– For muscle recovery or soreness: Magnesium malate (oral) or topical magnesium (sulfate/chloride) in baths or massages can help.

### Tips for Taking Magnesium
– Generally safe and well-tolerated when used as directed.
– Many find it helpful to take in the evening for relaxation and better sleep.
– Consistency is key—take it daily at a time that fits your routine.
– Some forms (like magnesium glycinate) can be taken on an empty stomach, while others may be better with food.
– Interactions: Magnesium can affect the absorption of calcium, zinc, and iron if taken together in high doses. It may also interact with certain medications (antibiotics, diuretics, thyroid meds, blood pressure drugs). To avoid issues, space magnesium at least 2 hours apart from iron, calcium, high-dose zinc, or thyroid medications.

If you take prescription medications or have health concerns, consult your doctor before starting magnesium supplements.Before taking any new supplements, especially if you have underlying health issues, it’s best to consult your healthcare provider.

Some people experience a “wired” or restless feeling after taking magnesium. According to Fazio, this can occur when electrolyte levels—particularly sodium or potassium—are imbalanced. “Magnesium works closely with these electrolytes to regulate nerve and muscle function, so an imbalance might affect how magnesium makes you feel,” she explains. Gerber adds that excessive magnesium intake can worsen sodium depletion and electrolyte imbalances, especially in those with low cellular sodium levels. “This is common in people under prolonged stress and can be checked through HTMA testing, which measures mineral levels inside cells,” she says.

### Meet the Experts

Dr. Nima Alamdari, PhD
A Harvard-trained muscle physiologist specializing in health and sports science, Dr. Alamdari is also the Chief Scientific Officer at Ritual.

Meg Gerber, RD, LDN, IFNCP, CGN
A registered dietitian and nutritionist, Gerber is the co-founder of digestive bitters brand JÜJ and the founder of Grounded Nourishment, a functional nutrition practice in Austin, Texas.

Taylor Fazio, MS, RD, SPN
A New York–based registered dietitian and wellness advisor for The Lanby.