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Rhodiola rosea supplements for anxiety and stress

The 9 Best Magnesium Supplements for Anxiety Relief in 2024: Top Picks and Benefits

Magnesium supplements for anxiety relief are popular for their support of neurotransmitter balance, stress hormone reduction, and improved sleep. With many options available, finding the best magnesium supplement for anxiety can be challenging. This guide reviews the top 9 choices in 2024, focusing on benefits, types, and ideal uses.

What is Magnesium and How Does It Help With Anxiety?

Magnesium is an essential mineral that plays a role in regulating cortisol, supporting restful sleep, and maintaining neurological health. Research suggests that magnesium may help with anxiety by:

  • Regulating neurotransmitters and brain function
  • Lowering stress by reducing cortisol levels
  • Supporting mood with serotonin and melatonin production
  • Offering neuroprotective benefits
Bronson Magnesium supplementsNow Magnesium supplementsNaturelo Magnesium supplementsBioemblem Magnesium supplementsNow Magnesium supplementsBioptimizers Magnesium supplementsMagtein Magnesium supplementsDR.Mercola Magnesium supplementsLife Extension Magnesium supplements
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$24.99 (240 count)$29.97 (240 count)$24.95 (120 count)$25.19 (90 count)$18.93 (180 count)$37.95 (60 count)$26.96 (100 count)$34.97 (90 count)$28.05 (30 servings)
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Types of Magnesium Supplements

When shopping for a magnesium supplement, you’ll notice it comes in many different forms. Some of the most common types of magnesium recommended for anxiety include:

Supplement NameFormBioavailabilityTypical DosageBest ForPotential Side EffectsAdditional Benefits
Magnesium BisglycinateBisglycinateHigh200-400 mgSleep, AnxietyMinimalGentle on stomach
Magnesium GlycinateGlycinateHigh200-400 mgAnxiety, Muscle RelaxationMinimalCalming effect
Magnesium L-ThreonateL-ThreonateHigh1000-2000 mgCognitive Function, AnxietyMinimalBrain health
Magnesium CitrateCitrateModerate200-400 mgConstipation, General UseDigestive issuesLaxative effect
Magnesium TaurateTaurateHigh200-400 mgCardiovascular Health, AnxietyMinimalHeart health

How to Choose the best Magnesium Supplement

With so many different types of magnesium supplements available, it can be challenging to know which one to choose. Here are some factors to consider:

  • Bioavailability: Some forms of magnesium are more easily absorbed by the body than others. Magnesium citrate, glycinate, and malate tend to have higher bioavailability compared to magnesium oxide.
  • Specific health concerns: Certain forms may be better suited for specific issues. For example, magnesium glycinate is often used for its calming effects and to support sleep. Magnesium citrate can help with constipation.
  • Dosage: The recommended daily allowance (RDA) for magnesium is 320-420mg per day for adults. Check supplement labels and consult with a healthcare provider to determine the right dosage for your needs.
  • Quality: Look for supplements from reputable brands that adhere to good manufacturing practices and undergo third-party testing for purity and potency.
  • Form: Magnesium supplements come in various forms including capsules, powders, liquids, and topical products. Consider which form would be most convenient for you.

Our Top 9 Magnesium Supplement Picks for 2024

Based on our evaluation of effectiveness, quality, safety, and value, here are our top magnesium supplement recommendations for anxiety relief. The list is updated regurarly providing only the best magnesium supplements available. Last updated: July 2024

Dr Mercola Magnesium L-Threonate
Dr Mercola Magnesium L-Threonate
4.6  
$34.97

Dr. Mercola Magnesium L-Threonate is a high-quality magnesium supplement designed to support cognitive function, sleep quality, and overall health. Each serving provides 2,000 mg of magnesium L-threonate, a form of magnesium known for its superior absorption and ability to cross the blood-brain barrier.

  • 2,000 mg of patented Magtein® magnesium L-threonate per serving
  • Supports brain health, clear thinking, and healthy sleep patterns
  • May enhance muscle function and physical fitness
  • Better absorption compared to other forms of magnesium
  • Less likely to cause gastrointestinal discomfort or laxative effects
  • Non-GMO formula
  • Available in 90-capsule bottles (30-day supply)

Dr. Mercola is a well-known figure in the natural health community, and his supplements are generally regarded as high-quality. Customers appreciate this supplement for its potential cognitive benefits and improved sleep quality.

Life Extension Magnesium L-Threonate
Life Extension Neuro-Mag Magnesium L-Threonate
4.5  
$28.05

Life Extension Neuro-Mag Magnesium L-Threonate is a high-quality magnesium supplement designed to support cognitive function, memory, and overall brain health. Each serving provides 2,000 mg of magnesium L-threonate, a form of magnesium known for its ability to cross the blood-brain barrier effectively.

  • Supports working (short-term) memory and recall speed
  • Promotes overall cognitive health
  • Available in capsule, powder, and gummy forms
  • Vegetarian-friendly capsules (90 count)
  • Free from artificial colors or flavors
  • Manufactured by Life Extension, a trusted brand in the supplement industry

Customer reviews are generally positive, with users appreciating its potential cognitive benefits and ease of use. However, some customers noted that the powder form mixes well but can be challenging to open.

Bronson Magnesium
Bronson Magnesium Glycinate
4.5  
$24.99

Bronson Magnesium Glycinate is a high-quality magnesium supplement designed to support overall health and well-being.

  • Highly bioavailable magnesium glycinate form
  • Supports muscle and nerve function, bone health, and energy production
  • May help reduce occasional constipation, muscle cramps, and headaches
  • Non-GMO, gluten-free, and soy-free formula
  • Manufactured in a GMP-certified facility in the USA
  • Third-party tested for purity and potency

Bronson Vitamins is a trusted brand with over 50 years of experience in producing high-quality supplements. Their Magnesium Glycinate offers a convenient way to supplement this essential mineral, which is involved in hundreds of biochemical reactions in the body.

Many customers report positive experiences with this supplement, noting improvements in sleep quality, muscle relaxation, and overall well-being.

Now Foods Magnesium
Now Magnesium Glycinate
4.5  
$29.97

NOW Magnesium Glycinate is a high-quality magnesium supplement designed to support muscle, nerve, and heart functions. Each serving provides 200 mg of elemental magnesium in the form of magnesium glycinate, known for its superior absorption and gentleness on the digestive system.

  • 200 mg of elemental magnesium per serving (2 tablets)
  • Highly absorbable magnesium glycinate form
  • Supports healthy muscle, nerve, and heart functions
  • May help improve sleep quality and reduce anxiety
  • Vegan, non-GMO, gluten-free, and soy-free formula
  • Manufactured in a GMP-certified facility
  • Third-party tested for purity and potency

NOW Foods is a trusted brand known for producing high-quality, affordable supplements. Their Magnesium Glycinate has received positive reviews from customers, with many reporting improvements in sleep, muscle relaxation, and overall well-being. The product has a high rating of 4.6 out of 5 stars based on over 3,000 customer reviews.

While most users find the tablets easy to swallow, some note they are slightly larger than other supplements. NOW Magnesium Glycinate offers a reliable and cost-effective option for those looking to supplement their magnesium intake.

Naturelo Magnesium
Naturelo Magnesium Glycinate
4.5  
$24.95

NATURELO Magnesium Glycinate is a high-quality, plant-based magnesium supplement designed to support overall health and well-being. Each serving provides 200 mg of elemental magnesium in the form of magnesium glycinate chelate, known for its superior absorption and gentleness on the digestive system.

  • 200 mg of magnesium glycinate chelate per serving
  • Whole food complex with organic vegetables and seeds containing naturally-occurring magnesium
  • Supports healthy muscle and nerve function
  • May help relieve tension and promote relaxation
  • Supports calm mood and better sleep
  • Vegan, non-GMO, gluten-free, and free from common allergens
  • Made in the USA in a GMP-compliant facility

NATURELO is known for its commitment to clean, plant-based supplements. Their Magnesium Glycinate complex stands out for its inclusion of organic vegetables and seeds, providing a whole food approach to supplementation.

While slightly more expensive than some competitors, NATURELO Magnesium Glycinate offers a unique blend of highly absorbable magnesium with whole food ingredients.

Bioemblem Magnesium
BioEmblem Triple Magnesium Complex
4.6  
$25.19

BioEmblem Triple Magnesium Complex is a high-quality magnesium supplement that provides 300mg of magnesium per serving from three highly bioavailable forms: magnesium glycinate, magnesium malate, and magnesium citrate. This blend is designed to support muscle and nerve function, energy production, and overall health.

  • 300mg of magnesium per 2-capsule serving
  • Blend of three highly absorbable magnesium forms
  • Supports muscle and nerve function, heart health, and energy production
  • May help with sleep, stress relief, and bone health
  • Vegan, non-GMO, gluten-free formula
  • No artificial fillers, preservatives, or additives
  • Third-party tested for purity and potency

BioEmblem is known for producing high-quality supplements, and their Triple Magnesium Complex has received positive reviews from customers. Many users report improvements in sleep quality, muscle relaxation, and overall well-being. The product is available in bottles of 90 or 180 capsules, providing a 45 or 90-day supply respectively.

While slightly more expensive than some competitors, BioEmblem Triple Magnesium Complex offers a well-formulated blend of highly bioavailable magnesium forms.

Now Foods Magnesium Malates
NOW Magnesium Malate
4.7  
$18.93

NOW Magnesium Malate is a high-quality magnesium supplement designed to support energy production, muscle function, and nervous system health. Each serving provides 1000 mg of magnesium malate, delivering 115 mg of elemental magnesium.

  • 1000 mg of magnesium malate per tablet, providing 115 mg of elemental magnesium
  • Supports energy production, muscle contraction, and nerve impulse transmission
  • May help with muscle cramps, tension, and sleep quality
  • Non-GMO, vegan/vegetarian, and free from common allergens
  • Available in tablet and vegetarian capsule forms
  • Manufactured in a GMP-certified facility
  • Third-party tested for purity and potency

NOW Foods is a trusted brand known for producing high-quality, affordable supplements. Their Magnesium Malate has received positive reviews from customers, with many reporting improvements in muscle function, sleep quality, and overall well-being.

While most users find the supplement effective, some note that the tablet size is quite large. NOW Magnesium Malate offers a reliable and cost-effective option for those looking to supplement their magnesium intake.

Bioptimizers Magnesium Malates
Bioptimizers Magnesium Breakthrough
4.5  

Bioptimizers Magnesium Breakthrough is a comprehensive magnesium supplement that contains seven forms of highly bioavailable magnesium: glycinate, taurate, orotate, sucrosomial, citrate, chelate, and malate. This full-spectrum formula is designed to support overall health, stress management, sleep quality, and energy production.

  • Seven forms of magnesium for maximum absorption and benefits
  • Promotes heart health and supports a healthy stress response
  • May improve sleep quality and mental health
  • Supports energy production and muscle function
  • Free from common allergens and artificial additives
  • Third-party tested for purity and potency
  • Available in 60-capsule bottles

Bioptimizers is known for producing high-quality supplements, and their Magnesium Breakthrough has received positive reviews from customers. Many users report improvements in sleep, stress management, and overall well-being.

A recent bioavailability study showed that Magnesium Breakthrough had a 16% absorption rate into red blood cells, outperforming other magnesium compounds tested. While more expensive than some single-form magnesium supplements, the comprehensive blend and reported effectiveness make it a popular choice for those seeking to optimize their magnesium intake.

Magtein Magnesium L-Threonate
Double Wood Magtein Magnesium L-Threonate
4.6  
$26.96

Double Wood Magtein Magnesium L-Threonate is a high-quality magnesium supplement designed to support cognitive function, memory, and overall brain health. Each serving provides 2,000 mg of Magtein® magnesium L-threonate, a patented form known for its ability to cross the blood-brain barrier effectively.

Other Important Information

  • 2,000 mg of Magtein® magnesium L-threonate per serving (4 capsules)
  • Provides 144 mg of elemental magnesium per serving
  • Supports cognitive health, memory, and learning
  • May promote healthy sleep habits
  • Highly bioavailable form of magnesium
  • Manufactured in the USA from globally sourced ingredients
  • Third-party tested for purity and potency

Many customers report positive experiences with this supplement, noting improvements in cognitive function and sleep quality. While more expensive than some other magnesium supplements, the unique benefits of magnesium L-threonate for brain health may justify the cost for many users.

  • Magnesium supplements are generally safe but can cause side effects like diarrhea or upset stomach in some people, especially at high doses.
  • Magnesium can interact with certain medications, such as antibiotics, so it’s important to consult with a healthcare provider before starting a supplement.
  • While supplements can be helpful, it’s always best to try to meet your magnesium needs through a balanced diet rich in magnesium-containing foods like leafy greens, nuts, seeds, and whole grains first.

By understanding the role of magnesium, the differences between supplement types, and proper dosage and safety considerations, you can make an informed decision about whether a magnesium supplement is right for you. Always consult with a qualified healthcare professional for personalized advice.

The Bottom Line

If you struggle with anxiety, magnesium supplements may help support your mental health, especially when combined with a healthy lifestyle and anti-anxiety strategies. When choosing a supplement, look for high-quality, bioavailable forms and avoid exceeding 350 mg per day. While magnesium is promising for anxiety relief, more research is needed to fully understand its role.

If you have severe or persistent anxiety, please consult with a mental health professional. Magnesium supplements are not a substitute for medical advice and treatment.

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