6 Best Magnesium Supplements: The Crucial Mineral for Sleep and Stress

Mihai Voinea
Medically reviewed by Mihai Voinea Doctor of Medicine (M.D.) — Research analysis by Alex Eriksson

​Minerals are one of the primary micronutrients that our body needs to function properly, and magnesium is something that we need to consume daily. Supplementing with the best magnesium supplement can be beneficial for many people.

A study even states that this vital nutrient is not being consumed adequately by 70% of adults, and 19% of this percentage were said to have eaten less than half the recommended daily amount (RDA).

The normal American diet generally does not receive enough magnesium in their diet to support a healthy body. A study suggests that although calcium is of course beneficial, the American society is not being well-informed about how important magnesium is as well.

Magnesium is quite important for men because it’s capable of increasing the amount of available testosterone, which means this mineral is a natural testosterone booster for men that have low testosterone production due to magnesium deficiency.

This nutrient is also a primary electrolyte that activates the release of natural creatine, improves sleep quality and provides energy for cells. All of this is quite important for men who like to workout.

We wouldn’t want you diving into magnesium supplements without a proper diet of foods that can supply you with natural doses of this mineral. Foods such as leafy greens, meats, and nuts are quite abundant in magnesium. This is one reason why spinach is said to be eaten by icons such as Popeye.

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Remember, foods are great for receiving all your primary nutrients, but the fact is most of us just don’t have enough magnesium being absorbed even while eating foods rich in them, thus the reason for supplementation.

This is because most of us now days consume lots of grains in our diet and most grains contain anti-nutrients which can decrease absorption in the gut.

Ancient civilizations used Cacao for several reasons, and one was for the health benefits that come from magnesium. Pure cacao is rich in magnesium, but can be difficult to find in regular stores. Viva Labs has a 1lb. bag for sale at an affordable price for 90 servings.​

We recommend you start sprinkling it on your morning cereal or put it in your coffee to get extra magnesium in your diet. Not to mention that cacao comes with its own health benefits as well.



The Best Magnesium Supplement Reviews

Product

Brand

Main Ingredient

Rating

Jarrow Formulas

Magtein (Magnesium L-Threonate)

Life Extension 

Magnesium L-Threonate

Activation Products 

Magnesium Chloride

Good State 

Ionic Magnesium Chloride

Natural Vitality 

Magnesium Citrate

Epsoak 

Magnesium Sulfate


The issue with a lot of oral magnesium supplements is that they don’t have quality magnesium available for your body to absorb properly. All supplements only work if your body absorbs the nutrients provided, or else they are just going to go out through urination.

This is the reason you want to look for supplements that contain Magtein, which is a superior form of magnesium combined with L-Threonate. Threonate is a metabolite of Vitamin C that is proven to allow better absorption of minerals.

coolimagecoolimagecoolimageJarrow Formulas Magmind

Jarrow Formulas Magmind is a top oral magnesium supplement because it only contains Magtein. The intent of this supplement is to support long term and short term memory, plus the brand claims it can possibly improve brain health.​

Things We Liked

  • Better Absorbation
  • Improved Brain Performance

Things We Didn't Like

  • Does not provide the whole RDA of Magnesium in one serving

You may also be deficient in consuming other vitamins and minerals that are important for your health such as vitamin D and calcium. These are also cofactors for Magnesium and help absorbation. Calcium is well known for bone health, but not much is discussed about how this mineral is important for muscle contractions.

This supplement is intended to give your body magnesium, calcium, and vitamin D3 in a powdered form. The amount of magnesium L-threonate provided in each serving is adequate for daily supplementation.

coolimagecoolimagecoolimageLife Extension Neuro-Mag Magnesium L-Threonate

Life Extension Neuro-Mag Magnesium L-Threonate claims to support bone health and promotes the benefits of keeping your brain healthy with the use of this supplement. This Magnesium L-Threonate is the same as the Magtein in the product from Jarrow. The price of this product is affordable since you get 29-31 servings per container. 

Things We Liked

  • Easy to drink powder form
  • Contains more than just Magnesium
  • Better absorbing
  • Sleep aid

Things We Didn't Like

  • Taste can get old

Magnesium can also be absorbed transdermal, which means you apply it on your skin. This type of supplementation has been noted to be better for absorbing magnesium then oral supplements.

This product contains magnesium chloride, which is supposed to be one of the highest grades of magnesium. Magtein is possibly going to be significantly better, but more research is needed with human studies to fully confirm Magtein being better then other forms of Magnesium supplements. We recommend a combination of both oral and topical products for best effects.

coolimagecoolimagecoolimageActivation Products Ease Magnesium Spray

Activation Products Ease Magnesium Spray is advertised mainly for being used as a muscle soreness reliever and may ease restless leg syndrome as well. Consumers report positive results with relief of muscle soreness and increased cognitive health.

Things We Liked

  • Relieves muscle pain
  • Improved sleeping
  • Eases headaches

Things We Didn't Like

  • Requires 30-40 sprays daily
  • Can be expensive depending on amount of sprays used

This is another liquid version of magnesium, but it is not to be confused with the previous topical supplement. Ionic iquid magnesium isn’t intended for applying to your skin. Good State’s ionic magnesium is to be mixed with water or juice for consumption.

Ionic Magnesium Chloride makes it easy to absorb extra magnesium daily, but there is a downfall to liquid magnesium. When in liquid form it’s said you have an easier chance of overdosing your magnesium intake compared to pills that are already dosed accordingly, but you simply just need to follow the directions.

coolimagecoolimagecoolimageGood State Liquid Ionic Minerals Magnesium

Good State Liquid Ionic Minerals Magnesium comes with a convenient dosing cap. Ensure that you dose according to instructions. Magnesium overdose does not occur through food consumption, but doing so with magnesium supplements could cause diarrhea, it is however hard and the side effects are usually mild.

This brand advertises their product as being one of the best at being absorbed. Better absorption should significantly increase your brains memory function, improve rest, and lower muscle soreness.​

Things We Liked

  • Faster absorption rate
  • Better natural energy levels
  • Improved short and long term memory

Things We Didn't Like

  • Easy to overdose if not careful

Let’s look at another oral version of magnesium since this powdered supplement absorbs more effectively and perhaps works almost instantly when consumed on an empty stomach. However, this supplement is different because it’s magnesium citrate instead of chloride. Citrate and chloride versions are said to have high bio availability, but citrate has a lower concentration.

​This supplement is one of the most popular Magnesium products on the market today and many customers are happy with the results.​

Natural Vitality Natural Calm Magnesium takes a different twist by adding in flavoring to their product giving it a somewhat nicer taste. The best part about the product is that it has 113 servings of 325mg’s magnesium citrate, which is a lot of magnesium for your money and provides great value.

coolimagecoolimagecoolimageNatural Vitality Natural Calm Magnesium

Things We Liked

  • Relieves stress levels
  • Can promote healthy blood pressure levels
  • Easy to consume
  • Affordable with lots of servings

Things We Didn't Like

  • Taste can be slightly bitter for some people

Epsom salt has grown to being one of the most widely used products for increasing magnesium levels. This type of salt is versatile in use and can be used for the bath or as a foot soak. Some products even add scents from plants such as lavender or eucalyptus to enhance the experience. Epsoak Epsom Salt is one of the top products because of its quality and consumer reliability.

coolimagecoolimagecoolimageEpsoak Epsom Salt

The only issue with Epsom Salts is that they have limited research backing the reason why it may or may not work. But one unpublished research study said that magnesium sulfate levels were increased after a soak, but they don’t know exactly why.

​A lot of doctors express their concerns with this overly used magnesium supplement because of magnesium toxicity, which could lead to hypertension, severe diarrhea, and may even result in death. However, studies state magnesium toxicity is a result of consuming around 5,000mg of elemental magnesium in a day.

From our experience magnesium intakes is almost NEVER to high even with supplementation, deficiency is really widespread ​and modern day stress and depleted soils in agriculture make it almost an epidemic. 

You can try a popular relaxation experience which is called Floating. Here you float in a tank of water heavily saturated with Epsom Salts.

Anyone who ever tried this can clearly tell you that Epsom Salts works for magnesium absorption since it makes you feel incredibly relaxed in your body without any toxicity effects even when soaking multiple times a week.

Don't listen to the scaremongering, your doctor never cares or tests your magnesium levels because he cannot prescribe anything for it. This is how the medical establishment works.

Things We Liked

  • Versatile Use
  • Helps calm the body
  • Easy to handle

Things We Didn't Like

  • Can run out quickly depending on use

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Magnesium and Testosterone Boosting

If you’re a man that has a low activity level and consume enough magnesium, then you probably don’t need to increase the amount any further. 

However, if you’re active and feeling signs of magnesium deficiency, then magnesium supplementation may be a good choice for you. Certain signs to look out for are:

  • Restless Leg(s)
  • Irritability and/or Anxiety
  • Sleep Disorders
  • Insomnia
  • Weak Feeling in Muscles

These are the common symptoms to look out for, but there are several others that only your doctor could really be able to tell such as low blood pressure and abnormal heart rhythms. Aside from causing low testosterone production, magnesium deficiency could also lead to diabetes, kidney disease and inflammation in your pancreas.

When it comes to boosting natural testosterone levels, one study proved that using magnesium supplementation for both sedentary and active men increased testosterone levels significantly. Athletes who exercised noticed even better results.

A more recent study discussed how researchers believe that magnesium has a positive role in the production of bio-available testosterone and other anabolic hormones. This study further establishes the importance of magnesium and calcium for testosterone levels even for young adults since it could delay puberty and cause growth retardation.

Conclusion

Magnesium L-Threonate is our top choice for supplementation, but the downfall is that they are a bit pricier than other products. However, you usually get what you pay for. Jarrow Formulas Magmind and Life Extension Neuro-Mag both contain this ingredient, one is in pill form and the other is a powder.

If you prefer transdermal application, then Activation Products Ease Magnesium Spray might be a better choice, and may even work more effectively. Epsoak Epsom Salt is another alternative, and can be soothing to soak in.


Image credits: Amazon.com

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Alex Eriksson (Research Analysis)

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

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Mihai Voinea (Editor)

Mihai is a medical doctor and entrepreneur with a burning obsession for performance and health. Mihai is also an IronMan, ultramarathon runner, and co-founder of Marsilian, which owns two e-learning platforms for future medical students and doctors.





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