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Choosing the Best Magnesium Supplement -- Magnesium capsules, powders and liquids


Choosing a magnesium supplement can be tricky due to the many different forms of magnesium (e.g., magnesium aspartate, bicarbonate, carbonate, chloride, citrate, gluconate, hydroxide, lactate, malate, orotate, oxide, taurate, threonate, and trisilicate) and wide range in suggested serving sizes (from less than 50 mg to over 1,000 mg). Making matters worse, in our tests and comparisons of magnesium supplements, we've found that you can spend nearly 42 cents to get the same amount of magnesium that you can get for just 3 cents. If you are a CL member, you can check out our latest Review and Top Pick. But here is some of the good general advice found in our Review:

First, choose a form of magnesium that matches the reason you're taking it. Some forms, such as magnesium citrate and magnesium chloride, are absorbed better than others -- and magnesium chloride is less likely to cause diarrhea and other side effects. Other forms may be best suited for use as laxatives, or for reducing the frequency and severity of migraines. Some forms, such as magnesium orotate, are much more expensive than others without added benefit. Also be aware that one popular form of magnesium has been shown, as a tablet, to absorb so much water from the air that it can ruin itself and other supplements around it (see Choosing the right form of magnesium and Storage for details).

Second, it's important to choose a magnesium supplement that provides the right dose of magnesium to suit your needs and does not exceed the upper tolerable intake level for magnesium and cause adverse side effects (see Dosing and how to take).

When looking at a label, be sure it lists the amount of actual magnesium (or "elemental" magnesium) per dosage unit. We've occasionally come across magnesium and other mineral supplements that are incorrectly labeled -- leading you to think you are getting more magnesium than you really are (see What to Consider When Buying for an example of such a label). Our tests have also revealed supplements that simply contain less magnesium than claimed, are contaminated with lead, or are tablets that fail to properly disintegrate -- suggesting that they may not fully deliver their ingredients.  

Although magnesium is often sold in combination with calcium, it may be best to take these minerals separately when taking high doses, as they can compete for absorption.

Also, keep in mind that magnesium supplements should be used with caution by people with certain medical conditions (see Concerns and Cautions).

See our most current Magnesium Supplements Review, and check out our Top Pick for highest quality and value.

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Diane 19723
April 28, 2020

Is magnesium L-Threonate the only one to really pass the blood brain barrier as some articles report supposedly making it a more effective magnesium?
April 29, 2020

This claim appears to be based on a company funded study in animals that found magnesium-L-threonate raised magnesium levels in the central nervous system more effectively than certain other forms of magnesium. For more details see

February 27, 2020

Several years ago, I discovered my high blood pressure was due to a lack of magnesium, but I had difficulty choosing one that I could take without gastrointestinal issues. I tried a lot of highly recommended types, and ended up with Doctor's Best High Absorption Magnesium, which works really well for me. I make that comment because I think that each of us have unique systems, and what works well for one may not work for others. Consumer Lab helped me narrow my choices to find that one that worked for me.

March 31, 2019

What is your take on ReMag? This is one of Dr. Carolyn Deans Total Body ReSet formulas. It is a liquid that I add to my water. I take it for A-Fib and have been using for years. My irregular heart beat has not changed and my magnesium blood levels have not changed
April 1, 2019

Hi Nancy - You can find information about ReMag in the "Choosing the right form of magnesium" section of the Magnesium Supplements Review:

April 18, 2018

Do you know of any reliable studies showing correlation between magnesium supplementation and decreased symptoms of depression? Thank you!
April 26, 2018

Hi Marianne - Thank you for your question. We've now answered it here:

August 7, 2019

I find it really helps anxiety.

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