Magnesium is the 4th most abundant mineral in the human body. Essential for the proper functioning of the body, it is involved in more than 300 biological reactions1 (muscle contraction, nervous system function, regulation of blood pressure…) and contributes to energy production.
Its importance is crucial for certain organs. Thus, 85% of magnesium is distributed in bones and muscles: 60% is stored in bone where it plays a full role in its metabolism (it’s not just calcium!) and 25% is in the muscles to allow normal muscle function. The cardiovascular system also has a vital need for this mineral.
The medical literature increasingly shows that adequate magnesium intake could help prevent health problems and chronic diseases.
Selection summary
# Meilleur magnésium 🥇
> Magnésium – Nutri&Co
# Best alternative
> Magnesium bisglycinate – Novoma
# Best marine magnesium
> Marine magnesium – Nutrimea
Thus, studies have shown that magnesium supplementation may be beneficial for lowering blood pressure2, improving certain sleep disorders3, as well as mood and migraines (for these last two, the level of evidence still needs to be strengthened). An adequate amount of magnesium could reduce certain risk factors for heart disease4 and would have an effect on insulin sensitivity and blood sugar control5.
Although diet is a good source, changes in eating behavior over recent decades have had a negative effect on nutrient intake. The prevalence of ultra-processed foods and the decreased consumption of magnesium-rich foods have led to a marked decrease in intake.
As a result, multiple studies around the world show a significant percentage of the population is deficient in magnesium. In France, 23% of women and 18% of men have insufficient intakes6.
Magnesium deficiency sometimes goes unnoticed or manifests with nonspecific signs such as fatigue, low energy, sleep difficulties… Others, like eyelid twitching, are more suggestive of a magnesium deficiency.
If you notice signs suggestive of a deficiency, the recommended course of action is to consult a healthcare professional to discuss the issue and assess your situation. Supplementation can help improve symptoms.
Conversely, there is no need to take magnesium supplements if you do not need them. Although it is generally considered low-risk, be aware that excessive intake can cause adverse effects. The most common are a laxative effect and digestive discomfort.
Also be cautious if you are already taking diuretics or cardiac medication, or if you have kidney failure: medical advice is essential.
Brands evaluated : Belle&Bio, Forté Pharma, Granions, Juvamine, Mag 2, Natural Elements, Novoma, Nutri&Co, Nutrimea, Nutripure.
We evaluate all dietary supplements independently. If you click on one of the links provided, a commission may be paid to us, without affecting the price or the ranking.
Complete comparison
| Note globale | Nutrition | Sécurité | Marque | |
|---|---|---|---|---|
| #1 – Nutri&Co 🥇 | 4.7 | 5 | 4 | 5 |
| #2 – Novoma | 4.0 | 4 | 4 | 4 |
| #3 – Nutrimea | 3.7 | 2 | 5 | 4 |
| #4 – Nutripure | 3.7 | 3 | 4 | 4 |
| #5 – Natural Elements | 3.3 | 3 | 4 | 3 |
| #6 – Belle&Bio | 3.3 | 3 | 4 | 3 |
| #7 – Granions | 3.3 | 4 | 3 | 3 |
| #8 – Forté Pharma | 3.0 | 4 | 2 | 3 |
| #9 – Juvamine | 2.7 | 3 | 3 | 2 |
| #10 – Mag 2 | 2.3 | 3 | 2 | 2 |
→ Access my complete comparison spreadsheet here (Google Sheet)
Methodology
For this magnesium comparison, the supplements most frequently purchased online were selected.
Each product was analyzed according to 3 main criteria: nutrition, safety and brand.
Based on the scores given, a ranking was created to select the best magnesium, the best alternative, and also the best marine magnesium.
1. Nutritional value
The different forms of magnesium and their levels
For magnesium to be absorbed, it needs to be accompanied by a carrier, in other words another molecule to which it binds to facilitate passage through the intestinal barrier. The quality of absorption is essential.
There are several forms of magnesium that differ from one another by three important characteristics: magnesium content (that is, the percentage of magnesium contained in the product), its bioavailability (i.e., its ability to be used effectively), and digestive tolerance.
Unfortunately, it is difficult to combine these three qualities in the same product.
Dietary supplements are available as magnesium salts of organic and inorganic origin.
So-called inorganic forms such as magnesium oxide or magnesium carbonate,
have a higher magnesium content but are less well absorbed and generally less well tolerated in the digestive tract7.
For organic forms, such as magnesium citrate or magnesium malate, it is the opposite: lower content but better absorption8 and better tolerance.
A new generation of formulas aims to combine the two main desired qualities (content and absorption). The principle: encapsulate a high-magnesium compound and increase its absorption with a coating that facilitates passage through the intestinal barrier.
Certain forms of magnesium are thought to act particularly on certain symptoms. However, more scientific literature is needed to confirm these hypotheses.
Brands sometimes combine several forms of magnesium in their formula to compensate for the drawbacks of each and enhance the effects.
Other noteworthy active ingredients
Two substances are known to promote the absorption of magnesium by the body:
- vitamin B6 that facilitates the assimilation and uptake of magnesium by tissues9.
- taurine that helps increase magnesium levels in cells10.
2. Safety
Additives
Presentation formats in capsule or tablet form may contain additives.
Reading the label is important, and the selection highlights this well. Some products contain no additives, while the list is longer for other brands.
Origin
There is no synthetic magnesium, just as there cannot be ‘organic’ magnesium regardless of its origin.
However, natural origin does not necessarily mean purity or a raw product.
Even when magnesium is extracted from seawater (marine), extraction processes are necessary and vary depending on the form of magnesium.
Testing provides an indication of purity to ensure the absence of residues, particularly heavy metals, in the finished product.
French origin, known for its strict specifications, is preferable in terms of safety and traceability.
3. Brand
I took into account the brand’s authority in the market, through its longevity, customer reviews verified by an independent company, and its popularity.
In general, I appreciate that the brand is transparent about the reasons for choosing a form of magnesium, especially when it relies on scientific data.
I also like to have access to certificates on extraction methods and to the published analyses regarding the presence of any residues and heavy metals. To me, this is an important mark of transparency.
Best magnesium: my opinion
# Best magnesium 🥇
Nutri&Co – Magnesium
Rating: 4.7/5
Nutrition: ★★★★★
Safety: ★★★★☆
Brand: ★★★★★
Advantages
- Patented MagShape® complex
- 3 forms of magnesium
- Extensive information
- Good value for money
Disadvantages
- No taurine
The Nutri&Co brand was created in 2017 and its headquarters is located in the south of France. It offers a wide range of dietary supplements. Nutri&Co brings together a strong community on Instagram.
Their Magnesium product, made in France, is intended to improve tone and reduce stress.
Nutri&Co highlights a formula composed of 3 forms of magnesium (oxide, bisglycinate and malate), one of which is notably patented.
Indeed, liposomal magnesium Magshape® achieves the feat of providing both the high concentration of magnesium contained in magnesium oxide and good absorption thanks to a specific coating.
3 capsules contain 300 mg in total, with a recommended intake of one capsule at each meal.
To enhance absorption, vitamin B6 complements the formula (2 mg per daily dose, i.e. 143% of the NRV).
Several additives are noted among the ingredients. However, these are natural substances such as a spirulina and apple concentrate, corn starch and sunflower lecithin.
As with all of its products, Nutri&Co emphasizes a scientific approach to the development of its dietary supplements.
Access to the analyses provides transparency and reassurance.
The bottle of 120 capsules provides a 40-day course at an affordable price of €19.90.
# Best alternative
Novoma – Magnesium
Rating: 4.0/5
Nutrition: ★★★★☆
Safety: ★★★★☆
Brand: ★★★★☆
Advantages
- Contains vitamin B6 and taurine
- Brand transparency
- Only one (natural) additive
- Good value for money
Disadvantages
- Single form of magnesium
Novoma is a French brand founded in 2012. It claims the natural and traceable origin of all its ingredients and the Made in France label.
The main indication shown for their Magnesium Bisglycinate concerns athletes and people who are deficient and/or stressed and who may experience fatigue, sleep problems and muscle discomfort.
The product is composed of a single form of magnesium for a daily intake of 300 mg.
The recommended dosage is 3 capsules per day taken in a single dose (noon or evening). These also contain vitamin B6 (2.8 mg, or 200% of the NRV) plus 120 mg of taurine. These two ingredients are complementary and have properties known to promote magnesium absorption.
In terms of additives, only corn starch is listed, which is little compared with what you can read on the labels of some products in the selection.
Novoma explains the choice of bisglycinate in detail.
A bottle of 120 capsules (40-day course) costs €20.90.
# Best marine magnesium
Nutrimea – Magnesium
Rating: 3.7/5
Nutrition: ★★☆☆☆
Safety: ★★★★★
Brand: ★★★★☆
Advantages
- Inexpensive
- No additives
- Strong brand reputation
Disadvantages
- Low magnesium dosage
- Single form of magnesium
Nutrimea is a French laboratory that has existed for more than 10 years. The brand benefits from a high rating on verified review sites (9.3/10 based on just over 550 reviews).
Their marine magnesium supplement contains only one form of magnesium: magnesium oxide.
The magnesium content is the lowest in the selection at the dose recommended by Nutrimea: 150 mg in 1 capsule. A 2-capsule dose is indicated in some cases for severely deficient individuals, which implies understanding what it means to be severely deficient…
Vitamin B6 is present at 0.82 mg (i.e., 58% of the NRV). A big advantage is that there are no additives and the product is made in France.
Additionally, the value for money is excellent.
The good ranking in the best marine magnesium selection is due to very good safety ratings (additives and manufacturing location) and brand reputation. However, the nutritional score alone is not excellent (the overall ranking is calculated as an average).
Frequently Asked Questions (FAQ)
Where is magnesium found?
Diet is rich in sources of magnesium. It should be prioritized.
Among the most concentrated sources are seaweeds (sea lettuce, kombu), dried aromatic herbs (parsley, basil, mint…), cocoa, seafood, whole grains, legumes, nuts (almonds, cashews…), coffee, and even some mineral waters.
However, changes in dietary habits and the increasing mineral depletion of soils are responsible for deficiencies.
When should you take magnesium: in the morning or in the evening?
The body of studies on magnesium supplementation does not clearly determine the best time of day to take magnesium.
However, the regularity of taking it, over several weeks to several months, appears to be the key factor in achieving the best effectiveness of supplementation.
How much magnesium should you consume per day?
The satisfactory intake (AS) recommended by ANSES11 is 380 mg/day for a healthy adult man and 300 mg/day for a woman.
EFSA (European Food Safety Authority) defines adequate intake as 350 mg/day for men and 300 mg/day for women12.
What are the symptoms of a magnesium deficiency?
Signs of magnesium deficiency are not always specific: fatigue, irritability, nervousness, sleep disturbances, increased emotionality…
But certain symptoms should suggest it more readily: eyelid twitching, cramps, muscle weakness, tingling in the arms or legs.
What is the best type of magnesium?
The best type of magnesium is primarily the one that combines the three desired qualities: a high elemental magnesium content, a high absorption capacity, and good digestive tolerance.
Other criteria also come into play: as few additives as possible and combination with vitamin B6 and taurine.
Bibliography
1. Martyka Z, Kotela I, Blady-Kotela A. Clinical use of magnesium. Przegl Lek. 1996;53(3):155-158.
2. Dibaba DT, Xun P, Song Y, Rosanoff A, Shechter M, He K. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921-929.
3. Zhang Y, Chen C, Lu L, et al. Association of magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study. Curr Dev Nutr. 2021;5(Suppl 2):1109.
4. Tangvoraphonkchai K, Davenport A. magnesium and Cardiovascular Disease. Adv Chronic Kidney Dis. 2018;25(3):251-260.
5. Simental-Mendía LE, Sahebkar A, Rodríguez-Morán M, Guerrero-Romero F. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacol Res. 2016;111:272-282.
6. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.
7. Blancquaert L, Vervaet C, Derave W. Predicting and Testing Bioavailability of magnesium Supplements. Nutrients. 2019;11(7):1663.
8. Kappeler D, Heimbeck I, Herpich C, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3(1):7.
9. Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS ONE. 2018;13(12):e0208454.
10. Jeon SH, Lee MY, Kim SJ, et al. Taurine increases cell proliferation and generates an increase in [Mg 2+ ] i accompanied by ERK 1/2 activation in human osteoblast cells. FEBS Lett. 2007;581(30):5929-5934.
12. Dietary Reference Values for magnesium | EFSA.
