I’ve had doubts about pretty much every supplement I took except for one: magnesium. I’ve experienced noticeable benefits while taking magnesium; no more leg cramps, eye twitches are gone, migraines are gone, improved bowel movements, and I’m sleeping better.
There are various types or forms of magnesium found in dietary supplements. I’ve used different forms, and for the most part, I didn’t notice much difference in effects. But they do differ in their bioavailability, secondary effects, tolerability, and price.
Here’s a quick list of the most common types of magnesium supplements and their main uses:
| Type/Form | Best For |
|---|---|
| Magnesium Glycinate | Sleep and relaxation |
| Magnesium Citrate | Constipation and kidney stones |
| Magnesium Malate | Energy, muscle function, and pain relief |
| Magnesium Taurate | Heart health and blood pressure |
| Magnesium Threonate | Cognitive function |
You don’t have to buy 5 different types of magnesium supplements because any of them will likely work. For example, I’d say all the forms I tried helped eliminate my muscle cramps and migraines.
I prefer to take a magnesium complex with a blend of different types, so let me share some of the good brands I’ve found.
Best Magnesium Complex Brands
These are some trustworthy brands I’d recommend:
1. Source Naurals Ultra-Mag
Source Naturals Ultra-Mag complex contains four highly-absorbed forms of magnesium, plus vitamin B6 (cofactor). It comes in tablets or vegan capsules. The only caveat is that if you already take vitamin B6, adding this may lead to unwanted side effects of too much vitamin B6.
- Magnesium Types: Glycinate, malate, citrate, taurate, and succinate
- Elemental Magnesium: 420 mg per serving
- Serving Size: 2 tablets
- Servings Per Container: 60
- Price: $13.99
2. Thorne CitraMate
Thorne CitraMate is one of the cleanest magnesium supplement brands out there. It’s a little expensive, but if you can afford it, the quality is top-notch. They test their products for many harmful chemicals and they use minimal additives.
- Magnesium Types: Citrate and malate
- Elemental Magnesium: 135 mg per serving
- Serving Size: 1 capsule
- Servings Per Container: 90
- Price: $21
3. Innate Response Formulas
Innate Response Formulas magnesium complex contains a mix of three forms: malate, citrate and glycinate. It’s good for muscle relaxation and general supplementation. It doesn’t have many additives.
- Magnesium Types: Citrate, malate and glycinate
- Elemental Magnesium: 300 mg per serving
- Serving Size: 2 capsules
- Servings Per Container: 60
- Price: $34.99
4. Nature’s Craft Triple Magnesium Complex
Nature’s Craft Triple Magnesium Complex combines magnesium glycinate, malate and taurate. It’s good for blood pressure and sleep, but you can take it for any other purposes. It’s vegan and contains very few additives.
- Magnesium Types: Glycinate, malate and taurate
- Elemental Magnesium: 400 mg per serving
- Serving Size: 3 capsules
- Servings Per Container: 60
- Price: $21.99
5. Nature Made Magnesium Complex
Nature Made makes a decent magnesium complex with a couple extra ingredients that all work together in the body. It contains a magnesium blend (oxide, citrate, glycinate and malate), vitamin D3 and zinc.
This can save you from buying these supplements separately in case you need them, but if you don’t, you can pick a more cost-effective brand. Because this one has vitamin D3, it’s better to take it in the morning after breakfast.
- Magnesium Types: Glycinate, malate, citrate and oxide
- Elemental Magnesium: 230 mg per serving
- Serving Size: 2 capsules
- Servings Per Container: 30
- Price: $20.62
6. Nutricost Magnesium Complex
Nutricost has one of the most affordable magnesium complex supplements costing only $0.07 per capsule (500 mg). What’s the catch? It contains magnesium oxide. It’s a blend of magnesium oxide, glycinate, and citrate. That’s a good combo if you are on a tight budget.
- Magnesium Types: Glycinate, citrate and oxide
- Elemental Magnesium: 500 mg per serving
- Serving Size: 1 capsule
- Servings Per Container: 240
- Price: $15.95
Can’t Decide?
I also often have a hard time trying to pick the “best” brand and formula, but when it comes to magnesium, any legit brand will do. If you are on a tight budget, Nutricost and Source Naturals offer a good balance between cost and quality. If price isn’t an issue, Thorne CitraMate is top quality.
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