We looked for products made from high quality ingredients and that are free from artificial colors and preservatives. Healthline evaluated the best magnesium supplements based on the following criteria: This means that their facilities are compliant with current Good Manufacturing Practice regulations established by the FDA.įinally, consider avoiding products with any artificial ingredients, such as colors, flavors, and preservatives. It’s also worth choosing products from brands that are current Good Manufacturing Practices (cGMP) certified. This will help ensure quality and accuracy. Given that the Food and Drug Administration (FDA) doesn’t regulate supplements the same way it monitors drugs, you should look for brands that are certified by third parties, such as NSF International, Labdoor, Underwriters Laboratories (UL), or USP. To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless you’re under the supervision of a healthcare professional ( 7). Here are the current average daily recommended amounts of magnesium for teens and adults ( 7):īreastfeeding or chestfeeding (14–18 years old)īreastfeeding or chestfeeding (18+ years old) The recommended dose for magnesium supplements varies, depending on the brand, intended use, and how much of this mineral you’re already getting in your diet ( 1). That’s why it’s important to choose high quality supplements that come in the form that’s most likely to help your specific needs ( 6). For example, magnesium citrate and glycinate have been shown to be absorbed better than magnesium oxide and sulfate, though the research on the absorption is mixed ( 4, 5).Īdditionally, certain types are more beneficial for treating symptoms like constipation and headaches. These forms differ in terms of their absorbability and specific uses. Form of magnesiumįirst, you’ll want to choose the form of magnesium that’s most appropriate for your needs. When shopping for a magnesium supplement, it’s important to consider the form of magnesium, dosage, and product quality.
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