The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes. Pure Encapsulations Magnesium Citrate is in a facility that’s NSF registered and CGMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization.

Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-7. doi:10.4239/wjd.v6.i10.1152Magnesium glycinate is the most bioavailable form of magnesium, meaning it is the most easily absorbed by the body. It is also the most expensive form. Magnesium citrate is a cheaper alternative that is also easily absorbed by the body. However, it can cause diarrhoea in some people. Zhang X, et al. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Those taking blood pressure-lowering medications, magnesium supplements help in reducing blood pressure.It’s important for individuals who take blood pressure medication to consult with their doctor before taking magnesium. Magnesium supplementation paired with a meal or any kind of food can help lower gastrointestinal effects. Hence, do not take these supplements on an empty stomach.

Plus, you should seek medical advice from a healthcare professional if before taking any supplement. Thorne Research Magnesium Bisglycinate Powder wins our top spot because of its high quality and limited ingredient list. It’s also a great option if you dislike swallowing pills or prefer the option of blending your supplements into a food or beverage. Reduction of tiredness and fatigue: Magnesium plays a crucial role in energy production within our cells. By supplementing with magnesium, you can support your body's energy-yielding metabolism and help reduce feelings of tiredness and fatigue.MegaFood is a Certified B Corporation — a legal designation verified by B Lab, a nonprofit organization. The designation is given to companies that meet rigorous standards for accountability, transparency, and social and environmental performance. Key benefit: A spray delivers magnesium directly into the skin tissue, so magnesium can get to work faster. Magnesium glycinate alone can potentially benefit the body in so many ways, ranging from easing PMS symptoms, leg cramps, headaches and migraines, to helping with bone health, blood sugar levels and boosting concentration and memory. What does magnesium glycinate do? Glycine is the smallest amino acid. It happens to be so small it can squeeze through the tiniest spaces. It plays a significant role in collagen and elastin formation, as well as bile acid function, and acts as a neurotransmitter in the central nervous system. 3