We tried every magnesium supplement so you don't have to — here are Glamour editors' favourites
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In a quest to improve my sleep, I've tried countless natural remedies, including a host claiming to be the best magnesium supplement on the market. Typically, I average about six hours a night, and as an incredibly light sleeper, even that is often broken. But sick of feeling groggy and my eye bags gatecrashing every selfie, it's time to find a solution.
For those wondering, yes, I've also considered a sleep supplement. However, TikTok (and various experts) tells me magnesium is the wonder ingredient I need, sometimes known as ‘nature’s sedative'.
“Surveys across the world consistently show that low magnesium intake from food has become increasingly common," says Isabelle Nunn, Head of Nutrition at Wild Nutrition. “Not just due to the rise of processed foods, but also inevitable elements of modern life — stress, sweating, and heavy menstruation — can all impact the body’s levels.”
And it shows in the research too, with a recent study by the National Library of Medicine reports that up to 20% of UK adults have low magnesium levels, which could be contributing to fatigue, weakness, and poor sleep.
Nunn continues: "Magnesium supports over 300 processes in the body, from maintaining healthy blood pressure to blood sugar levels, and cardiovascular health to muscle recovery, so it’s crucial you’re getting enough.”
You heard her. But with multiple types of magnesium on the market and way more choice when it comes to consumable supplements — including capsules, gummies and drinkable formulas — where do you start? Thankfully, we've scoured the virtual shelves and personally tested a host of magnesium supplements to find the very best for 2025. So, read on for our favourites, as well as answers to all common FAQS.
- The best magnesium supplements for 2025, approved by GLAMOUR editors
- What is magnesium?
- What are the health benefits of magnesium?
- Are there any common side effects of magnesium supplements?
- What foods naturally contain magnesium?
- Is it OK to take magnesium every day — and if so, how much?
- How and when is best to take magnesium?
- Meet the experts
How we choose the best magnesium supplements:
Since 2023, the Glamour team has made it a priority to personally test a host of magnesium supplements, only the best making their way into this edit. Our volunteers — writers and editors who differ in terms of their age, lifestyle and experience with supplements — trialled one over a minimum period of six weeks.
At the end of their trial period, they were asked to rate it against the following criteria:
- Ease of use — Were the capsules easy to swallow? Did the powder mix well with water?
- Efficacy — How long into the four weeks did they notice a difference, if any?
- Taste — On a scale of one to five, how pleasurable was the taste?
- Value for money — Would they be happy to commit to the weekly, monthly or bi-monthly spend?
And for those we haven't personally trialled, we stuck to brands we know and love, plus scoured customer reviews for points worth raising.
Disclaimer: Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet.
A transformative supplement.
Ahead, the best magnesium supplements for 2025, approved by Glamour editors:
Wild Nutrition Food-Grown® Magnesium
Unlike some other magnesium supplements, Wild's is all-natural and as close to its original food form as possible — intentionally, so the body can understand, absorb, and retain it just like food. Our testers found the two capsules easy to swallow, and, in line with the brand's own research, reported that they boosted the length of their sleep by 30 minutes to one hour within just a few weeks. They also praised the option to subscribe to a restock every 30 days, making it easier to be consistent, as well as the two free 30-minute consultations with one of the brand's nutritionists.
Type: Capsules.
Dose: 2 capsules per day, morning or night.Pros & ConsPros- As close to its original food form as possible, allowing the body to absorb and retain it just like food
- On average, users gained an extra 42 minutes of sleep
Cons- A pricier option
Labelled as a ‘clean, gentle magnesium formula for head-to-toe health,' these Heights capsules do everything you'd want them to — including arriving in super chic packaging that means you won't mind leaving them on display. Packed with one ingredient — magnesium glycinate — this formula is free from bulking agents and fillers. The only other thing you need to know? There's the option to sign up for a delivery every 30 days, saving you the stress of restocking and 33% every month.
Type: Capsules.
Dose: 2 capsules per day, morning or night.Pros & ConsPros- A single serving provides 80% of the European daily recommended amount for magnesium
- Made by scientists and dieticians
- Testers reported feeling calmer and better rested
Cons- Can we request bigger bottles?
Best sleep supplement with magnesium
An innovative blend of eight active ingredients, including soothing plant extracts (lemon balm, lavender and chamomile), calming amino acids, and essential minerals (magnesium, chromium and zinc), this sleep supplement may help supercharge your kip. In fact, one satisfied shopper claimed it made an ‘instant difference,' helping them drift off quicker. Simply swallow two tablets, packed with 300mg of magnesium, 30 minutes before climbing into bed.
Type: Capsules.
Dose: 2 capsules per day.Save when you shop the best magnesium supplements with these Protein Works discount codes.
Pros & ConsPros- Infused with lavender and chamomile, botanicals known for their calming properties
- Secret ingredient L-Tryphotan is also praised for mood and relaxation
- Works out at just 17p a tablet
Cons- Yet another that requires a double dose
TRIP Pomegranate Orange Blossom Magnesium Powder
If, like me, tablets seem less than appealing first thing in the morning, a sippable magnesium supplement might be just the swap you need. Trip's newest launch is infused with 250mg of magnesium — specifically glycinate and citrate — to aid a better night's kip. Our testers loved the fresh pomegranate flavour and how easy it was to weave into their morning routine. Even better: the pouch can be recycled with bags at large supermarkets.
Type: Drinkable powder.
Dose: Add 1 level teaspoon to cold water, before diluting to your preferred taste.Save when you shop the best magnesium supplements with these Boots discount codes.
Pros & ConsPros- 250mg of magnesium per serving
- Delicious pomegranate flavour — and sugar-free!
- Save 30% when you subscribe to regular deliveries every 4, 6 or 8 weeks
Cons- Lacking in flavour options for those who crave variety
Unlike the oral supplements, this magnesium spray is to be used topically. All you need to do is spray it on dry skin and massage it in to feel the benefits of muscle tension relief work overnight (a similar effect to magnesium epsom salts that you use in the bath). It's worth noting that you may wish to increase dietary supplements alongside.
Type: Spray.
Dose: Spray onto clean, dry skin and massage in.Save when you shop the best magnesium supplements with these Space NK discount codes.
Pros & ConsPros- Suitable for use post-workout or before bed
- Third-party tested, plus cruelty-free and non-toxic
- Can be applied all over the body
Cons- Difficult to guarentee a full dose
JSHealth Vitamins Advanced Magnesium Supplements
JSHealth are one of our most trusted brands of supplements at GLAMOUR HQ, and their advanced magnesium is no different. With high levels of magnesium – and three different types of magnesium, including citrate, amino acid chelate and glycinate magnesium – these aid muscle relaxation and cramp relief, boost nervous system health (including heart health, teeth health and bone health) and are highly absorbed by the body.
Type: Capsules.
Dose: 1 tablet twice daily with water, after food.Save when you shop the best magnesium supplements with these JS Health discount codes.
Pros & ConsPros- Includes 3 forms of high absorption Magnesium, including Magnesium glycinate dihydrate
- Nutritionist formulated in Australia
- 100% vegan
Cons- Requires two separate doses per day
Not only are these daily supplements in capsule form easy to digest, they are also gluten-free, soy-free and dairy-free, as well as free of artificial preservatives and colours. With 100mg magnesium malate and magnesium bisglycinate, these capsules are designed to be taken at night to help support restful sleep and relaxation.
Type: Capsules.
Dose: Take 1 to 3 capsules daily with food.Save when you shop the best magnesium supplements with these Space NK discount codes.
Pros & ConsPros- Practitioner-grade dual-source of magnesium
- Rated 4.7 stars by previous shoppers
- Virtually flavourless
Cons- You'll have to order 3 bottles to qualify for free shipping
Vitabiotics Ultra Magnesium Tablets
This pack of 60 magnesium tablets from trusted brand Vitabiotics has over 2,300 five-star reviews on Amazon (that's 75% of the total ratings – impressive!) with customers noting the value for money, as well as improved energy production, improved sleep and reduced muscular cramps. Our only constructive pointer? Some reviews note that the capsules themselves are quite big, so they can be difficult to take if you struggle to swallow tablets.
Type: Capsules.
Dose: 2 tablets per day with your main meal.Save when you shop the best magnesium supplements with these Amazon discount codes.
Pros & ConsPros- Contributes to the maintenance of bones and teeth, plus normal electrolyte balance
- Free from gluten, yeast and lactose — plus not tested on animals and vegan-friendly
Cons- Angular shape can make these a little harder to swallow
NaturesPlus Gummies Magnesium Citrate
If gummies are your preferred way of taking supplements – perhaps you find some capsules too difficult to swallow – then we highly recommend the NaturesPlus ones. These raspberry-flavoured chews pack in 105mg of magnesium citrate and, importantly, they actually taste nice too.
Type: Chewable gummies.
Dose: 3 gummies per day.Pros & ConsPros- Delivers 105 mg of magnesium citrate per serving
- Sweet-but-not-sickly raspberry flavour
- Free from gelatine, gluten, and GMOs
Cons- Sadly, the ingredients list does mention glucose syrup and sugar
Pure Encapsulations Magnesium Glycinate
Magnesium glycinate has high bioavailability, which means it's easy for the body to absorb. These highly-rated capsules, recommended widely by nutritionists, are to be taken 1-2 times daily, 2 capsules at a time, or as advised by your healthcare provider. In addition to assisting with metabolism and reducing fatigue, these supplements have a calming effect due to the amino acid glycine and help maintain teeth and bone health.
Type: Capsules.
Dose: Take 1 to 4 capsules daily, in divided doses, with meals.Pros & ConsPros- Provides 120 mg of magnesium per capsule
- That ingredients list is a sign they've kept it simple: magnesium glycinate, vegetarian capsule, antioxidant
- Opt for a 90, 180 or 360-day supply
Cons- That bottle isn't one we'd want to leave on display
Designed to calm your mind, ease stress, and help you drift into your deepest relaxation yet — but in the most discreet way possible. Our testers loved how easy these were to use (simply stick and carry on as usual), plus how they almost immediately solved the issue of feeling ‘tired but wired’. In terms of what's gradually absorbed over the course of eight hours? Magnesium l-threonate, known to support cognitive function and relaxation, as well as magnesium bisglycinate, passionflower extract, ashwagandha and l-theanine, an amino acid found in green tea, prized for encouraging relaxation without drowsiness.
Type: Wearable patches.
Dose: Apply to an area of your skin that has minimal or no hair (eg, inside of your wrist). Wear for 8 hours.Pros & ConsPros- Infused with magnesium l-threonate, bisglycinate, passionflower extract, ashwagandha and l-theanine
- Activates within one hour and steadily releases ingredients
- Works out at just 40p per patch
Cons- You'll have to remember to reapply daily!
Higher Nature Effervescent Magnesium
For a naturally-flavoured magnesium drink that's gentle on the gut and easily absorbed, look to Higher Nature's highly-rated effervescent tablets. There's 200mg of magnesium per tablet, and they have a pleasant orange flavour, not dissimilar to most effervescent vitamin C tablets. Take one a day in water, 20 tablets per tube.
Type: Effervescent tablet.
Dose: Adults and children over 13, take 1 tablet a day. Add to water; dissolves gently.Pros & ConsPros- Contains magnesium citrate for optimum absorption and magnesium oxide for bowel comfort
- Another way to up your water intake
- Travel and work bag-friendly
Cons- Not quite as budget-friendly as it first seems, with just 20 tablets in a pack
BetterYou Magnesium Mineral Water
The launch from award-winning natural health company BetterYou, these clever magnesium-infused waters contain a triple-blend of magnesium – magnesium citrate, magnesium bisglycinate and magnesium derived from Irish sea water – providing 50% of your recommended intake of this essential mineral. There are three different blends: hydrate (a citrus blend for exercise and stress), energy (pomegranate and rhubarb flavour for energy production), and focus (blueberry and mint flavour for alertness and brain function).
Type: Canned drink.
Dose: 1 can per day, morning or night.Pros & ConsPros- An electrolyte-rich blend
- Infused with magnesium glycinate, magnesium citrate & Irish sea minerals
- Suitable for those who struggle to swallow tablets
Cons- A spenny option, working out at £5.99 per serving
What is magnesium?
Simply put, it's a nutrient the body needs to support key processes, such as regulating muscle and nerve function, as well as maintaining a healthy blood pressure and blood sugar levels. While not getting enough in the short term often won't result in obvious symptoms, signs of a long-term magnesium deficiency include a loss of appetite, nausea, vomiting, fatigue, and weakness.
But did you know there are various types of magnesium, each with different absorption rates and unique benefits?
| Types | Explainer |
|---|---|
| Magnesium Citrate | A type of magnesium that has been combined with citric acid. But what makes it so popular is that it may be more easily absorbed than some other types. It's commonly used to counter a magnesium deficiency, however it's also used to help with short-term constipation. |
| Magnesium Oxide | Made up of magnesium salt and oxygen, it has a white, powdery appearance and is often made into capsules or tablets, offering relief for mild indigestion, heartburn and constipation. |
| Magnesium Glycinate | Formed from magnesium and glycine, some suggest this types support a better night's sleep and greater relaxation. However, most studies to date have been small. |
| Magnesium Malate | The result of magnesium interacting with malic acid. FYI, this is what gives some fruits their tart taste and is also sometimes used as a laxative. It's thought to work by helping to draw water into your intestines. |
| Magnesium Sulphate | Better known as Epsom bath salts, often used to soothe aching muscles. |
| Magnesium Chloride | Made by combining magnesium with hydrochloric acid. Studies are currently investigating the link between steady blood sugar levels, sleep quality and mood. |
What are the health benefits of magnesium?
“There has been a significant amount of research [on] the effects of magnesium, including positive outcomes in certain health conditions, including heart disease, high blood pressure, mental health disorders, including depression and low mood; our brain health, blood glucose measures and muscle function,” explains Gilly Brunton, Registered Nutritionist at Wild Nutrition.
“However, magnesium has numerous other benefits and helps support over 300 different bodily functions. It helps us relax while boosting energy levels and plays a role in the metabolism of food, helping to regulate blood sugar levels and blood pressure. It also helps reduce muscle cramps and spasms, meaning it can also help improve athletic performance.”
But perhaps the most widely recognised benefit of magnesium? Boosted sleep, thanks to its ability to relax the muscles, promote calmness and reduce stress. “Recently, magnesium has had some really good press for helping with sleep, particularly during the perimenopause and menopause life stages.
“Known as ‘nature’s sedative’, magnesium helps to calm the mind and body, helps with our ‘wake and sleep cycle’ via the regulation of melatonin production and can help calm nerve activity.”
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Are there any common side effects of magnesium supplements?
There are very few potential side effects when it comes to magnesium supplements. However, the NHS website does suggest that high doses (more than 400mg) for a short time can cause diarrhoea. There's little evidence about the effects of taking high doses of magnesium for a long time. If in doubt, always consult a healthcare professional or dietitian.
What foods naturally contain magnesium?
We found it fairly reassuring to learn that there are plenty of Magnesium-rich foods out there. “Easy on-the-go snacks include a wide variety of seeds and nuts like pumpkin seeds, almonds, and walnuts, as well as fruits, bananas, figs, and dates,” recommends Isabelle Nunn, Head of Nutrition at Wild Nutrition.
“For mealtimes, great sources include oats and avocado; leafy greens such as spinach, kelp, and kale; plant proteins like black beans and edamame; and fibrous grains, quinoa and brown rice.”
Fibremaxxing could be just the thing.
Is it OK to take magnesium every day — and if so, how much?
Taking magnesium supplements daily is generally safe for most people, provided you consult your GP beforehand and stay within the recommended daily intake. However, it is worth noting that some magnesium supplements can interact with other medications. For instance, antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium. Very high doses of zinc supplements can also interfere with the body’s ability to absorb and regulate magnesium.
Isabelle Nunn, Head of Nutrition at Wild Nutrition, adds: “The amount you need entirely depends on your age and gender, but the Office of Dietary Supplements recommends 310mg to 420mg for women over the age of 18, and 400mg to 420mg for men. As it’s so key for muscle function and maintaining electrolyte balance, it's a great go-to if you’re physically active. While teens and women with a menstrual cycle should also consider supplementing to ensure adequate levels.”
How and when is best to take magnesium?
“The best time to take magnesium is really subject to your health needs and the goals you’re seeking to achieve, but as with any supplement schedule, the key lies in consistency," urges Nunn. "Typically, it’s best to take it with food to aid absorption unless you have a Magnesium that has its full compounds, as your body will then absorb this just like the natural food form.
"If you’re looking to unwind, taking it 30 to 60 minutes before bed is ideal, but if you want to use it to enhance productivity or exercise, take it first thing with your morning brew and breakfast.”
Meet the experts:
| Gilly Brunton | Registered Nutritionist at Wild Nutrition. |
| Isabelle Nunn | Head of Nutrition at Wild Nutrition. |
