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The Healf Source
An Expert Round Up Of The Best Magnesium Supplements
Lost in the magnesium maze? We’ve decoded the science, sifted through the noise and found the best forms worth taking…
Written by: Samantha Nice
Written on: August 5, 2025
The best magnesium supplement can change everything – from how you sleep to your recovery, and even things like your mood, digestion and brain health. But like with most supplements, the magnesium market can be a total minefield. With everyone talking about it on your social feed and so many different forms, all 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.
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 signaling 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:
“Magnesium can help to calm the nervous system and support sleep quality by aiding the action of GABA - our calming neurotransmitter and melatonin - our major sleep hormone,” explains nutritionist, Megan Hallett who cites this as a credible study.
Talking of GABA and magnesium’s ability to help calm the nervous system, it can also be a great addition for soothing racing minds and helping you to feel more relaxed.
“Every cell in your body needs magnesium to make ATP - the main currency of energy within your body,” explains Megan. Without enough of it, fatigue and sluggishness can creep in even if you're eating well and getting enough rest.
“Magnesium is also crucial for proper muscle contraction and can work wonders for reducing cramps, easing post-workout soreness and supporting better recovery,” adds Megan.
Certain forms of magnesium (like threonate) cross the blood–brain barrier and can help sharpen focus, improve memory and ease brain fog.
“Magnesium also plays a big role in glucose regulation to support your blood sugar levels throughout the day,” says Megan. 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 Megan to share her go-to forms and when to use each:
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 Megan. “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,” she adds. Consider this one a great daily option for nervous system support and emotional balance - particularly at night.
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 Megan.
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.
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 Megan.
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 Megan.
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 Megan.
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 Megan.
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 Megan. “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 Megan. “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 Megan.
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 at Healf, 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.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
