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Foundational

Magnesium · Magnesium (various salts)

One of the most common deficiencies; corrects sleep, muscle cramps, and blood pressure.

A
Evidence grade
Replicated human RCTs with hard endpoints
Strongest study
Tier 2 · 5 linked studies

Short answer

The form matters more than the amount. Glycinate and threonate are the best-tolerated and best-absorbed; oxide is a laxative that barely gets absorbed.

Product and dose overview

Magnesium (Magnesium (various salts)) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 15 products containing Magnesium. Typical doses range from 20 to 2001 mg per serving. The top-ranked product scores 8.6 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $98.00 per month.

Evidence grade: A Products in database: 15 Category: Foundational

Top Magnesium products

ProductBrandDosePrice/mo3rd-party testedScore
Magnesium BisglycinateThorne HealthTech200 mg$52.00Yes8.6
Nitralis®DoNotAge800 mg$98.00Yes8.5
Magnesium Glycinate PowderBulkSupplements310 mg$19.97No8.2
Pure Vitamin D3, K2 & MagnesiumDoNotAge250 mg$24.00No8.2
Basic Nutrients 2/DayThorne HealthTech20 mg$32.00Yes7.9

Scores are editorial judgments, not a scientific standard. See how we score.

What it is

A mineral essential for 300+ enzyme reactions in your body. Most people get less than the recommended amount from food. Symptoms of low magnesium include muscle cramps, poor sleep, and irritability.

Why people take it

Meta-analyses show blood-pressure reduction (~2 mmHg per 300 mg/day), improved sleep quality, and reduced migraine frequency. Type 2 diabetes risk drops with higher intake.

Our verdict

The form matters more than the amount. Glycinate and threonate are the best-tolerated and best-absorbed; oxide is a laxative that barely gets absorbed.

Structure & class

Divalent cation, cofactor for ATP-utilising enzymes. Salt forms differ in bioavailability and target tissue.

Mechanism & clinical data

Meta-analyses (Zhang 2016) confirm dose-dependent BP reduction. Threonate crosses BBB, tested for cognitive endpoints. Glycinate and citrate have highest oral bioavailability.

Pharmacokinetics

Rapid distribution; whole-body pool turns over slowly.

Dose & forms

Trial dose
300 mg
/ day
Range in trials
200 to 500 mg
/ day
Common forms
Glycinate (best sleep), Threonate (brain), Citrate (bowel motility), Malate (energy), Oxide (avoid)

What to watch out for

Magnesium oxide has ~4% absorption and mostly acts as a laxative. Always check the salt form, not just 'magnesium'.

Safety limits and interactions

When a product exceeds the UL or contains an ingredient with clinically significant interactions, a "Review advised" flag appears on its product page and links here.

Tolerable upper intake level (UL)
350 mg/day
Known drug interactions
Can reduce absorption/efficacy of oral bisphosphonates, tetracyclines, and quinolone antibiotics.
Safety note
UL of 350 mg/day applies to supplemental (non-food) magnesium for adults; high supplemental intake causes diarrhea, nausea, and abdominal cramping, and extreme intake can cause irregular heartbeat or cardiac arrest.

Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Where this dose comes from

The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.

When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.

Regulatory status

EUFood supplement, health claims authorised
USDietary supplement
UKFood supplement
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for Magnesium, most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2026 Research milestone
    Magtein RCT 2026 (N=100)
    In a 100-person, 6-week RCT, magnesium L-threonate significantly improved overall cognitive performance, working memory, and reaction time compared to placebo.
    Source →
  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A Court of Justice of the European Union ruling in April 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
    Source →
  • 2024 Research milestone
    Magnesium + cognitive health 2024 (Adv Nutr)
    Cohort studies showed a U-shaped association between serum magnesium and dementia/cognitive impairment risk, with an optimal concentration around 0.85 mmol/L, while RCT evidence on supplements remained limited.
    Source →
  • 2020 Research milestone
    Magnesium + vascular function 2020 meta-analysis
    Oral magnesium supplementation improved flow-mediated dilation (endothelial function) in studies lasting longer than 6 months, particularly in older or overweight individuals.
    Source →
  • 2019 Research milestone
    Magnesium + CVD meta-analysis 2019 (544,581)
    Across 18 prospective cohort studies (544,581 participants), higher serum or dietary magnesium was linearly associated with 7-10% lower cardiovascular and coronary heart disease risk.
    Source →
  • 2012-05 Regulatory confirmed
    EU authorises 9 health claims for magnesium
    Commission Regulation (EU) 432/2012 authorised nine health claims for magnesium, covering: reduction of tiredness and fatigue, electrolyte balance, energy-yielding metabolism, nervous system function, muscle function, protein synthesis, psychological function, maintenance of normal bones, and maintenance of normal teeth. Claims require the food to be at least a source of magnesium per Regulation (EC) No 1924/2006.
    Source →
  • 2007 Research milestone
    Magnesium + T2D meta-analysis 2007 (286,668)
    A meta-analysis of 7 cohort studies (286,668 participants) found each 100 mg/day increase in magnesium intake was associated with a 15% lower risk of type 2 diabetes.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
    Source →
Tolerability data

Reported adverse events

Consumer reports submitted to an official government adverse-event database. These reports mention this ingredient but do not prove it caused the reaction. Report volume reflects market penetration as much as inherent risk.

1,799
total reports
Low report volume
Abdominal Pain Upper
3
Diarrhoea
3
Vomiting
1
Headache
1
Abdominal Distension
1
Abdominal Pain
1
Angioedema
1
Eye Swelling
1
Data source

Retrieved from the FDA Adverse Event Reporting System (CAERS) via the openFDA API. Verified 2026-08-06. Reports are voluntary consumer submissions and mandatory serious-event filings. They establish surveillance, not causality.

2026 evidence refresh

Magnesium glycinate supplies a well-absorbed, gut-gentle form of magnesium, modestly lowering blood pressure and mildly aiding sleep.

Verified 2026-07-11. We update this section as new peer-reviewed trials land.

Human RCT base
60+
peer-reviewed randomised trials
Largest single trial
n = 2709
Magnesium supplementation reduced systolic blood pressure by 2.81 mmHg and diastolic by 2.05 mmHg versus placebo, with larger reductions in people with hypertension on medication. source

Best-supported claim

Magnesium's most consistent human evidence is for blood pressure reduction, particularly in people who are hypertensive or magnesium-deficient. A 2025 meta-analysis of 38 RCTs and 2,709 participants found magnesium reduced systolic BP by 2.81 mmHg and diastolic BP by 2.05 mmHg overall, with much larger reductions (systolic -7.68 mmHg) in hypertensive people already on blood-pressure medication (https://pmc.ncbi.nlm.nih.gov/articles/PMC12529988/). A 2024 umbrella meta-analysis of 10 review papers and 8,610 participants confirmed the effect, finding the largest reductions at doses of 400 mg/day or more sustained for 12 weeks or longer (https://pubmed.ncbi.nlm.nih.gov/39280209/). Neither meta-analysis found a significant blood pressure effect in normotensive (already normal blood pressure) people, meaning the benefit concentrates in those who need it.

Not supported by the evidence base

Magnesium glycinate specifically is heavily marketed for sleep, but the best trial to date, a 2025 RCT of 155 adults led by Julius Schuster at Leibniz University Hannover, found only a small effect: Insomnia Severity Index scores dropped 3.9 points with magnesium bisglycinate versus 2.3 points with placebo, a modest Cohen's d of 0.2, and 1.6 points below what is considered a clinically meaningful 6-point threshold (https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/). Magnesium is also marketed for muscle cramps, but the evidence contradicts this claim directly: a Cochrane review found moderate-certainty evidence that magnesium does not offer clinically important cramp relief in older adults, and a 2023 meta-analysis of 4 RCTs found no significant reduction in weekly cramp frequency (https://pmc.ncbi.nlm.nih.gov/articles/PMC8094171/pdf/CD009402.pdf).

Typical dose

200-400 mg elemental magnesium daily (as magnesium glycinate/bisglycinate), best taken with food; 250 mg before bed if targeting sleep

Safety

Magnesium glycinate is one of the best-tolerated forms of magnesium because glycine chelation avoids the strong laxative effect seen with magnesium oxide or citrate. In the 2025 sleep RCT, side effects were reported less frequently in the magnesium group than in placebo (https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/). High doses can still cause diarrhea and GI upset in sensitive individuals. People with kidney disease should use magnesium supplements only under medical supervision, since impaired kidneys cannot clear excess magnesium efficiently.

Interactions worth flagging

  • certain antibiotics (tetracyclines, quinolones)
  • bisphosphonates
  • diuretics
  • proton pump inhibitors (long-term use lowers magnesium absorption)

Three recent studies to know

  • Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial
    Nature and Science of Sleep 2025

    Read study →
  • Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
    Hypertension 2025

    Read study →
  • Magnesium for skeletal muscle cramps
    Cochrane Database of Systematic Reviews 2020

    Read study →

Landmark studies

Found in these products (15)

All products in our catalog that contain Magnesium, ranked by our overall score. Ranking is editorial, never paid.

Thorne HealthTech
Magnesium Bisglycinate
Mineral
Mineral per serving
Magnesium 200 mgElemental vs compound: check label
Price per serving
$0.87$52.00 · 60 servings
Testing
3rd-party listed · no public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 8.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.30
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
DoNotAge
Nitralis®
Antioxidant
Active per serving
Magnesium 800 mgElemental vs compound: check label
Price per serving
$0.27$98.00 · 366 servings
Testing
3rd-party listed · no public lab certificate

Undisclosed amounts noted

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 8.5/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

400%
of trial dose
$0.10
per research-dose day, not label serving
400% · over 2× trial dose0Trial dose2×
Catalog price · Confirm current price with donotage.org
BulkSupplements
Magnesium Glycinate Powder
Mineral
Mineral per serving
Magnesium 310 mgElemental vs compound: check label
Price per serving
$0.44$19.97 · 45 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 8.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.43
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.bulksupplements.com
Vitamin
Vitamin per serving
Magnesium 250 mgElemental vs compound: check label
Price per serving
$0.07$24.00 · 366 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 8.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.08
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with donotage.org
Thorne HealthTech
Basic Nutrients 2/Day
Multi/greens
Ingredients listed
5 ingredients listedlargest listed: Magnesium 20 mg
Price per serving
$1.07$32.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.9/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.07
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
DoNotAge
SureSleep
Adaptogen
Ingredients listed
4 ingredients listedlargest listed: L-Tryptophan 1,000 mg
Price per serving
$1.50$45.00 · 30 servings
Testing
3rd-party listed · public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.73
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with donotage.org
Mineral
Mineral per serving
Magnesium 144 mgElemental vs compound: check label
Price per serving
$1.00$30.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

72%
of trial dose
$2.08
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.lifeextension.com
Multi/greens
Ingredients listed
5 ingredients listedlargest listed: Vitamin C 470 mg
Price per serving
$0.41$24.50 · 60 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.43
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.lifeextension.com
Mineral
Mineral per serving
Magnesium 2,001 mgElemental vs compound: check label
Price per serving
$1.33$39.99 · 30 servings
Testing
3rd-party listed · public lab certificate

Undisclosed amounts noted

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.4/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

1001%
of trial dose
$0.20
per research-dose day, not label serving
1001% · over 2× trial dose0Trial dose2×
Catalog price · Confirm current price with nootropicsdepot.com
Longevity stack
Ingredients listed
8 ingredients listedlargest listed: Creatine 3,000 mg
Price per serving
$4.30$129.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.9/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

50%
of trial dose
$17.20
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with im8health.com
Thorne HealthTech
Advanced Nutrients
Multi/greens
Ingredients listed
10 ingredients listedlargest listed: Vitamin C 425 mg
Price per serving
$2.40$72.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.8/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.82
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
AG1 (Athletic Greens)
AGZ: Nightly Sleep Support
Adaptogen
Ingredients listed
8 ingredients listedlargest listed: Glycine 2,000 mg
Price per serving
$3.30$99.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.96
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with drinkag1.com
NOVOS Labs
NOVOS Core
Longevity stack
Ingredients listed
12 ingredients listedlargest listed: Glycine 1,000 mg
Price per serving
$2.97$89.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.3/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

50%
of trial dose
$14.83
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with novoslabs.com
Triquetra Health
Mental-Mag
Mineral
Mineral per serving
Magnesium 110 mgElemental vs compound: check label
Price per serving
$1.77$52.99 · 30 servings
Testing
3rd-party listed · no public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

55%
of trial dose
$4.82
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with triquetrahealth.com
ID Formulas
Advanced ID
Longevity stack
Ingredients listed
10 ingredients listedlargest listed: Collagen Peptides 5 g
Price per serving
$9.00$270.00 · 30 servings
Testing
None listed

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.1/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$18.00
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.idformulas.com
Editorial guides

Buying guides and comparisons

Best Magnesium Supplements 2026Magnesium Forms Guide: How to PickMagnesium Evidence Review
Neighbouring molecules

Related ingredients

See all in Foundational →

Molecules in the same class, plus the actives most often formulated alongside Magnesium in our catalogue.

Omega-3 (EPA/DHA)Asame categoryVitamin D3Asame categoryVitamin K2Bsame categoryVitamin B12Asame categoryFolate (5-MTHF)Bsame categoryZincAsame categorySeleniumAsame categoryVitamin CAsame category
Product shelves
See all in Mineral (5)See all in Multi/greens (3)See all in Longevity stack (3)See all in Adaptogen (2)See all in Antioxidant (1)See all in Vitamin (1)

See Magnesium in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View Magnesium on the Longevity Map →

Frequently asked questions

What is Magnesium?

A mineral essential for 300+ enzyme reactions in your body. Most people get less than the recommended amount from food. Symptoms of low magnesium include muscle cramps, poor sleep, and irritability.

What dose of Magnesium should I take?

The trial dose in published human studies is 300 mg per day, with a range of 200 to 500 mg per day. Always consult a qualified clinician before starting any supplement.

Is Magnesium safe?

UL of 350 mg/day applies to supplemental (non-food) magnesium for adults; high supplemental intake causes diarrhea, nausea, and abdominal cramping, and extreme intake can cause irregular heartbeat or cardiac arrest.

What is the best Magnesium supplement?

We track 15 products containing Magnesium. The top-ranked product scores 8.6 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.

What is the evidence grade for Magnesium?

Magnesium has evidence grade A, meaning it is well-supported by replicated human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.

Independently checked

Data verification

Evidence grade
A
Replicated human RCTs with hard endpoints
Research dose
300 mg
Products tracked
15
Updated continuously
Safety signal
UL of 350 mg/day applies to supplemental (non-food) magne...

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.