Here’s what you should know about magnesium supplements

Magnesium is trending online, with advocates claiming it’s helped them with things like sleep, anxiety and more — but what does the science say, and how much should we be taking, if any?

The supplement market isn’t tightly regulated by the Food and Drug Administration (FDA), which means many supplements come with big health claims not backed up by data. Magnesium does have data to support its use, and with nearly half of American adults not getting enough of it through their diet, it could be worth looking into.

For people who are deficient or falling short of the recommended daily allowance (RDA) for magnesium, supplementing with the mineral may help, says Jessica Cording, RD, the author of The Little Book of Game-Changers.

Before deciding to start taking magnesium, note that different forms can help with specific health concerns. With this in mind, Cording advises that if you’re interested in taking a magnesium supplement, it’s important to consult with a healthcare provider to address your health concerns and how a magnesium supplement may address them. While you’re waiting for an appointment, consider these benefits to see if they align with your health goals.

Read more: Best magnesium supplements

What is magnesium?

Magnesium is an abundant mineral in the body that’s naturally present in some foods, per the National Institutes of Health (NIH). It’s a cofactor (meaning, it’s involved in) more than 300 enzyme systems that regulate a range of biochemical reactions in the body, according to the NIH. Those include muscle and nerve function, blood glucose control, energy production, and blood pressure regulation, among many others. Magnesium is also involved in the heart’s rhythm and bone development.

What are the types of magnesium?

There are different types of magnesium to consider with a supplement. “Certain forms offer specific benefits,” says Keri Gans, RDN, CDN, a nutrition consultant and host of The Keri Report. These are the most common types of magnesium supplements, plus what they’re typically used for.

• Magnesium oxide: This is one of the most common magnesium types found in supplements. It’s formed with ions of magnesium and oxygen, and is used to treat health issues such as headaches and constipation.
• Magnesium hydroxide: Magnesium hydroxide can help ease occasional constipation and acid reflux. This is typically a form of magnesium that people take when they need it, versus a daily supplement, Cording explains.
• Magnesium glycinate: This form of magnesium is often linked to stress relief, sleep, and mood support, according to Cording.
• Magnesium citrate: Magnesium citrate is a highly absorbable form of magnesium that can treat occasional constipation, notes Cording.

What are the benefits of taking magnesium supplements?

There is a lot of data behind the use of magnesium supplements, although the science behind some benefits is more robust than others. These are some of the biggest benefits you may see from taking a magnesium supplement.

Magnesium may support sleep

One of the most popular benefits of magnesium is that it may support sleep, and there is data to support the claims. Results from a small double-blind placebo-controlled trial published in 2024 found that people who took a magnesium supplement slept longer and experienced more deep sleep than those who took a placebo.

A 2025 randomized placebo-controlled trial of 155 people who said they had poor sleep found that those who took 250mg of magnesium bisglycinate daily had less severe insomnia symptoms after four weeks, compared with those who took a placebo. “Magnesium is shown to be helpful for sleep quality,” Cording says.

Magnesium can help with stress and anxiety management

The data is less robust on using magnesium for anxiety management. But a scientific review of 18 studies found that magnesium supplements helped alleviate “subjective anxiety” in people who are prone to being anxious. However, the researchers stressed that more research is needed.

Still, magnesium deficiency is linked with anxiety, and symptoms of magnesium deficiency include feeling tense and anxious, Cording points out. As a result, supplementing with magnesium may help to counteract those symptoms.

Magnesium can regulate blood pressure

Several studies suggest that magnesium supplements can help lower blood pressure. A 2025 scientific analysis published in the journal Hypertension analyzed data from more than 2,700 people and found that those who took a magnesium supplement experienced a drop in their systolic (the top number) and diastolic (the bottom number) blood pressure.

A 2024 analysis of randomized controlled trials analyzed data from more than 8,600 participants and found that magnesium supplements "significantly reduced” systolic and diastolic blood pressure.

Magnesium might reduce headaches

Several studies have linked magnesium oxide with migraine prevention, Gans points out. A 2021 randomized controlled trial of 63 patients with migraine headaches found that 500mg of magnesium oxide is an “effective” way of preventing migraines similar to valproate sodium, a common medication for migraine prevention.

Another study of 203 patients treated with magnesium oxide for migraines found that participants had about 16 migraines per month before they took the supplement and one a month after they started taking it.

Magnesium may alleviate fatigue

The data linking magnesium supplements to fatigue relief is older, but Gans says this is still worth considering. Magnesium deficiency can cause a range of symptoms, including fatigue, she points out. When magnesium levels are low, having a supplement can counteract those symptoms, according to Gans.

However, there is a big caveat: You would need to be low in magnesium to begin with. “[Supplements] are less likely to produce a noticeable difference if you are already getting enough magnesium,” Gans says.

How much magnesium do I need?

The recommended daily intake of magnesium varies based on factors such as sex and life stage. However, most adult women should have between 310mg and 320mg of magnesium daily, but up to 360mg if they’re pregnant or breastfeeding. Adult men should aim to have 400mg to 420mg per day.

What is the best magnesium supplement?

We asked the experts to recommend the best magnesium supplements. Now’s magnesium glycinate is a budget-friendly, expert-trusted option, but if you prefer to drink your supplement, the powdered Thorne magnesium bisglycinate is a popular choice, but it is expensive.

Read more: Best fiber supplements to take, according to experts

The Independent is the world’s most free-thinking news brand, providing global news, commentary and analysis for the independently-minded. We have grown a huge, global readership of independently minded individuals, who value our trusted voice and commitment to positive change. Our mission, making change happen, has never been as important as it is today.