Magnesium · Magnesium (various salts)
One of the most common deficiencies; corrects sleep, muscle cramps, and blood pressure.
Short answer
Magnesium (Magnesium (various salts)) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 14 produkter containing Magnesium. Typical doses range from 20.0 to 2200.0 mg per portion. The top-ranked product scores 7.9 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $52.00 per månad.
Top Magnesium produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| Pure Vitamin D3, K2 & Magnesium | 250.0 mg | $24.00 | No | 7.9 | |
| Magnesium Bisglycinate | 200.0 mg | $52.00 | Yes | 7.6 | |
| SureSleep | 260 mg | $45.00 | Yes | 7.5 | |
| Basic Nutrients 2/Day | 20.0 mg | $32.00 | Yes | 7.4 | |
| Magtein Magnesium L-Threonate Capsules | 2001.0 mg | $39.99 | Yes | 7.3 |
Scores are editorial judgments, not a scientific standard. Se 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
What to watch out for
Magnesium oxide has ~4% absorption and mostly acts as a laxative. Always check the salt form, not just 'magnesium'.
Säkerhet 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.
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.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for Magnesium, most recent first. Every entry links to its primär source.
-
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.
-
EU Court sharpens the bar for botanical health claimsA 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.
-
EU report identifies 117 supplement substances as potential health risksThe 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.
-
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.
-
Magnesium + vascular function 2020 metaanalysOral magnesium supplementation improved flow-mediated dilation (endothelial function) in studies lasting longer than 6 months, particularly in older or overweight individuals.
-
Magnesium + CVD metaanalys 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.
-
EU authorises 9 health claims for magnesiumCommission 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.
-
Magnesium + T2D metaanalys 2007 (286,668)A metaanalys 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.
-
EU Health Claims Regulation adoptedRegulation (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.
-
EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 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.
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.
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.
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.
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 metaanalys 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 metaanalys 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 metaanalys 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 metaanalys 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
Säkerhet
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. Personer 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 TrialLäs studie →
-
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsLäs studie →
-
Magnesium for skeletal muscle crampsLäs studie →
Landmark studies
-
Magnesium + CVD metaanalys 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.
Läs studie → -
Magnesium + vascular function 2020 metaanalys
Oral magnesium supplementation improved flow-mediated dilation (endothelial function) in studies lasting longer than 6 months, particularly in older or overweight individuals.
Läs studie → -
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.
Läs studie → -
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.
Läs studie → -
Magnesium + T2D metaanalys 2007 (286,668)
A metaanalys 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.
Läs studie →
Found in these produkter (14)
Alla produkter in our catalog that contain Magnesium, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Foundational →Molekyler in the same class, plus the actives most often formulated alongside Magnesium in our catalogue.
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 dag, with a range of 200 to 500 mg per dag. Always consult a qualified clinician before starting any supplement.
Is Magnesium safe?
Magnesium oxide has ~4% absorption and mostly acts as a laxative. Always check the salt form, not just 'magnesium'.
What is the best Magnesium supplement?
We track 14 produkter containing Magnesium. The top-ranked product scores 7.9 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.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.