Magnesium supplements have been all over our algorithms recently, and it’s no surprise – in our hyper-busy world, finding ways to relax is a priority for many. However, it’s important to recognise the symptoms of magnesium deficiency before you decide to introduce a supplement into your routine. We spoke with Dr Álvaro Campillo, a gastroenterologist and partner at the supplement brand Kobho Labs for an expert’s guide to the best magnesium supplements.
“Magnesium is an ion with over 200 functions within its cells, many of which are crucial for sleep, healing the central nervous system and muscle repair. Which is why it’s ideal to take at night,” says Campillo. Magnesium plays a key role in many bodily functions, but deficiency is common. While the symptoms of magnesium deficiency vary, there are some key signals to look out for:
- Irritability
- Chronic fatigue
- Frequent headaches
- Repeated respiratory problems
- Muscle cramps
- Depressive symptoms
- Symptoms related to metabolic risk or diabetes
Can everyone take magnesium supplements?
Magnesium supplements have become increasingly popular, but do check the formulation of each supplement to ensure it’s suitable for you. According to Campillo, “it’s essential to include magnesium in your diet, especially if you suffer with chronic inflammatory diseases, migraines, fibromyalgia, osteoporosis or poor sleep. These conditions all require higher levels of magnesium for optimal health and performance.”
Common dietary sources of magnesium include nuts, avocados and dark leafy greens, but if you can’t get enough magnesium from your diet alone, quality magnesium supplements are a safe option well tolerated by most people. The NHS recommended daily intake of magnesium is 300mg for men and 270mg for women, and the latter figure increases depending on your circumstances – breastfeeding women, for example, often require even more. If in doubt, consult your doctor for the best dosage for your needs.
When should I take magnesium?
Taking magnesium at night helps to relax the body and can improve the quality of your sleep. A good time to take your supplement is around two hours after dinner. “Magnesium is poorly absorbed and has low bioavailability when in the presence of calcium, proteins or phosphates,” says Campillo. “Therefore, try to leave a two hour gap after dinner to achieve maximum absorption and enhance its benefits.”
Are pills or liquid magnesium better?
You can supplement via magnesium pills, gummies, topical preparation or in liquid form. According to Campillo, the drinkable options, like Kiki Health’s Ionic Magnesium Liquid Concentrate, are the most effective and also easy to consume.
The best magnesium supplements, according to Vogue editors and experts
Kiki Health
Ionic Magnesium Liquid Concentrate
Why it’s Vogue-approved:
A formula recommended by Dr Campillo for its effectiveness, this concentrate contains magnesium chloride – a soluble form that dissolves easily in your daily beverages. Simply add a full pipette into water, smoothies or juice, and the flavour–free solution will get you 80mg closer to your daily magnesium goal with no unpleasant aftertaste.
JS Health Triple Form Magnesium Powder
Why it’s Vogue-approved:
Combining not one, but three forms of magnesium selected for their high absorption rates, JSHealth’s triple-form supplements are a bestseller with good reason. Magnesium glycinate, citrate and chelate work in tandem to improve energy, menstrual cramps and mood, and it’s available in both pill and powder formats that are easy to take.
BetterYou Magnesium Water 12 Pack
Why it’s Vogue-approved:
Pre-mixed with 180mg of magnesium glycinate and citrate, these electrolyte waters are a Vogue editor favourite for their convenience. Easily stashed in your work or gym bag, they’ll boost both energy and hydration thanks to the refreshing, fast-absorbing formula. “Subtly flavoured with citrus fruits, I’m a fan of the Hydrate Water from Better You – it palpably improves my focus and energy after the 3pm slump.”– Tracy Achonwa, beauty writer
Heights Magnesium Supplements
Why it’s Vogue-approved:
Two of Heights’s capsules gets you 300mg of magnesium glycinate daily, making them one of the most concentrated supplements on this list. As for the benefits, expect improved mental clarity, faster recovery after exercise, and better sleep, thanks to a refined formula developed by nutritionists for optimal digestion.
Why it’s Vogue-approved:
Transdermal magnesium therapy (i.e – absorbing the mineral through the skin) is one of the more pleasant ways to get your magnesium fix. Enter Neom’s luxurious bath soak, infused with magnesium chloride to relax both body and mind. Also featuring aloe vera and nourishing plant oils, it’s pampering on your skin, too. Editor’s tip: pour into a bath of hand-hot water for maximum absorption – the heat dilates your pores and blood vessels to let the most magnesium in.
Beauty Pie Dual Source Daily Magnesium Supplements
Why it’s Vogue-approved:
With rave reviews for improving everything from anxiety and acid reflux to migraines and menopause symptoms, Beauty Pie’s supplement offers great benefits and value at 90 capsules per bottle. It’s worth noting the addition of magnesium malate in the formula, which accelerates absorption without irritating the stomach. There is 100mg in each capsule, and it’s recommended you take 1-3 capsules a day – a great choice for dialling your magnesium dosage up or down as needed.
The Nue Co Magnesium Ease
Why it’s Vogue-approved:
Formulated for fuss-free application, The Nue Co’s magnesium spray offers targeted relief for niggling aches and pains. The addition of lavender oil only adds to its therapeutic benefits – sprayed directly on problem areas before bed, it relieves muscle tension and encourages a good night’s sleep.
Solgar Magnesium Citrate Tablets
Why it’s Vogue-approved:
Solgar is a brand with a long history of producing high-quality supplements, and its magnesium tablets are an excellent case in point. Providing 200mg of magnesium citrate (an easily absorbable form of the mineral) per tablet, this supplement is highly bioavailable and a good choice for those prone to digestive upset.
