Why Magnesium is Essential for Your Health

Magnesium is a powerhouse mineral that can alleviate stress, enhance your glow, improve brain function, and aid digestion. However, not all magnesium supplements are equal. According to Taylor Fazio, a registered dietitian and wellness advisor, the best type depends on your specific needs—be it better sleep, muscle recovery, cognitive enhancement, or digestion.

The Many Benefits of Magnesium

Involved in over 300 enzymatic reactions in your body, magnesium plays a crucial role in various bodily functions. Fazio highlights that it helps regulate muscle and nerve function, energy production, blood sugar levels, and even sleep patterns. Adequate magnesium intake can also alleviate PMS symptoms, tension headaches, and constipation.

Are You Getting Enough Magnesium?

By consuming a balanced diet rich in leafy greens, nuts, seeds, whole grains, and animal proteins, you can meet your magnesium needs. However, nearly half of U.S. adults fall short, particularly those who lead active lifestyles, which can increase their mineral requirements by 10 to 20 percent. Dr. Nima Alamdari stresses that active individuals may need to supplement more.

Top Magnesium Supplement Picks

Best Overall: DaVinci Labs Tri-Mag 300

This capsule features three highly bioavailable types of magnesium—glycinate, malate, and taurate. It's vegetarian, gluten-free, and contains 300mg per serving, making it perfect for individuals needing balanced support for energy and relaxation.

Best for Relaxation: Ritual Magnesium+

Ideal for winding down, this powder offers 300mg of magnesium glycinate that dissolves easily in water. It’s absorbed well and gentle on the stomach, perfect for those needing help with sleep and stress management.

Best Gummy: Juna Nightcap Sleep Gummy

For sleep troubles, these gummies combine magnesium with natural sleep aids like tart cherry, chamomile, and hops, making them a delicious way to drift off without morning fog.

Best Tasting: Moon Juice Magnesi-Om

This tasty powder mixes easily into drinks, offering three forms of magnesium along with L-theanine for calming effects—a flavorful way to enhance relaxation.

Best Topical: Ancient Minerals Magnesium Gel

Perfect for beginners, this topical gel allows for effective absorption through the skin, ideal for muscle relaxation and recovery after workouts.

Best for Constipation: Pure Encapsulations Magnesium Citrate

This non-GMO capsule helps alleviate constipation by drawing water into the stool, making it an effective solution for digestive issues.

Best for Cognitive Health: Cymbiotika Magnesium L-Threonate

This gel is designed to enhance cognitive function, memory, and focus, especially beneficial for those juggling mental demands.

Best Drink: Be Love Electrolyte Beverage

Infused with magnesium and electrolytes, this drink aids hydration and energy production, perfect for those needing extra replenishment after workouts.

Is Magnesium Worth Supplementing?

Experts universally agree: Yes! Given magnesium's role in energy metabolism, nerve signaling, and muscle function, supplementation can be a game changer, especially in modern times when diets often lack sufficient amounts.

Which Form of Magnesium is Right for You?

Determining the best magnesium form hinges on your needs. For overall well-being, magnesium glycinate is recommended. For occasional constipation, magnesium citrate is optimal. The key is consistency; most individuals find that taking magnesium in the evening supports relaxation and better sleep.

Expert Opinions You Can Trust

Leading experts like Dr. Nima Alamdari and nutritionist Meg Gerber emphasize the importance of proper magnesium intake for maintaining mental and physical health. Always consult a healthcare provider before starting any new supplement regimen.