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Best magnesium supplement

10 of the best magnesium supplements

23 Nov 2022 • 6 min read

Magnesium is the 4th most common mineral found in your body. It helps with all sorts of bodily functions, from supporting your bones and teeth to supporting your nervous system and helping to reduce tiredness and fatigue.1

In fact, it is involved in more than 300 enzyme systems that regulate chemical reactions in the body, including the ones we mentioned above.2

The NHS recommends that you get the magnesium you need through your diet.3 However, if you want to enjoy the ‘insurance’ of a mineral supplement or are more prone to magnesium deficiency we’ve got you covered.

Knowing which is the ‘best’ supplement for magnesium isn’t always obvious, especially if you’ve never taken a magnesium supplement before or are new to taking supplements full stop.

That’s where this article comes in. It features a list of 10 of our best-selling magnesium supplements, as voted for by our customers, and is designed to help you answer the all-important question, ‘What is the best magnesium supplement UK?

Summary

  • Magnesium is essential for the healthy function of the nervous system, as well as helping reduce fatigue and support healthy bones, teeth and muscles
  • The NHS recommends getting enough magnesium through your diet, but there are also reasons you may want to take a supplement

Why do our bodies need magnesium?

Magnesium is the fourth most abundant mineral in our bodies, and it supports lots of everyday functions.

Here are some of the benefits of keeping our magnesium levels topped up:

  • Magnesium supports bone health

Even though calcium seems to get all the credit for keeping our bones healthy, magnesium is also very important. It plays a key role in the structural development of our bones and teeth.4

  • Magnesium can reduce tiredness and fatigue

Feeling tired for no reason can be a sign that something is not quite right in the body. If you feel fatigued after getting good sleep, exercising and eating well, it may be an indicator of a deficiency.5

Magnesium is essential for transporting energy to all the cells in your body, so if you’re running low in this mineral, you can feel excessively tired and fatigued for seemingly ‘no reason’.

  • Magnesium keeps your muscles moving

Magnesium works in conjunction with calcium to make our muscles contract and relax.6

  • Magnesium supports your nervous system

Our nervous systems need magnesium to function normally. The nervous system plays a bit part in the way our bodies work, from the way we think and feel to the way we move around.7

Summary

  • Magnesium helps with multiple body functions, including the support of muscle, bones, and teeth

How much Magnesium a day do we need?

The National Institute of Health recommends the following Recommended Dietary Allowances (RDAs) for magnesium8:

Age Male Female Pregnancy Lactation

0-6 months

30mg* 30mg*    
7-12 months 75mg* 75mg*    
1-3 years 80mg 80mg    
4-8 years 130mg 130mg    
14-18 years 410mg 360mg 400mg 360mg
19-30 years 400mg 310mg 350mg 310mg
31-50 years 420mg 320mg 260mg 320mg
51+ years 420mg 320mg    
*Adequate Intake (AI)
 

You can find magnesium in various types of food, e.g. nuts, spinach, wholemeal bread and other common foods.9 So it’s very unlikely that you will have to get all your magnesium from supplements, but they may help.

If you feel your diet may be lacking, you can also get your daily fill of magnesium by taking supplements too.

Summary

  • There are different daily recommendations for women, men and children, which varies with age

Types of Magnesium

There are many types of magnesium, but the few that are most commonly used to make magnesium supplement are called10:

  • Magnesium oxide
  • Magnesium citrate
  • Magnesium chloride

Absorption rates of magnesium supplements varies from kind to kind.11

Forms of magnesium that dissolve well in liquid are better absorbed in the gut than less soluble forms.12

10 of the best magnesium supplements UK

We've rounded up 10 of the best magnesium supplements in the UK, covering a range of different forms. 

What is the best magnesium supplement?

There are many types of magnesium supplements, each with its own unique benefits.

Types of magnesium supplements you ingest:

  • Magnesium tablets: usually the most cost-effective way to take magnesium
  • Magnesium spray: using a magnesium spray means it bypasses the digestive system and gets absorbed quicker via the bloodstream (also very handy on the go)
  • Magnesium capsules: a great alternative to traditional tablets for those who still want to take magnesium this way but don’t like the texture
  • Magnesium drinks: a tasty alternative to tablets, magnesium drinks are a great way to stay topped up
  • Magnesium effervescent tablets: another great alternative for those who don’t like taking tablets
  • Magnesium powder: magnesium powders often contain added ingredients and can be added to water to make a drink

Types of magnesium supplements you DO NOT ingest:

It’s worth noting that magnesium supplements you apply to the skin or bathe in, like the ones below, will work differently to those you take orally.

  • Magnesium cream: magnesium cream is applied to aching muscles to help ease soreness
  • Magnesium bath flakes: if you love a nice bath,
  • Magnesium gel: magnesium gel can help soothe aching muscles at the source

Which type of magnesium is best?

We chose the most popular supplements with the best reviews, while making sure to display as many forms as possible to help you discover which is the best type of magnesium for you.

1. The best value magnesium tablets

Holland & Barrett Magnesium Tablets, 250mg, 100 tablets

Simple is sometimes best...

Like to keep it simple with your supplements? These easy-to-swallow coated tablets could be the best way for you to manage your magnesium levels.

Suitable for both vegetarians and vegans, these magnesium tablets contain 250mg of high-quality magnesium. Simply take one a day with a meal to help keep you topped up!

Magnesium type: Magnesium oxide

Strength: 250mg per tablet

Main benefits:

  • Contains 250mg of high-quality yet affordable magnesium oxide
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Easy-to-swallow coated tablets
  • Effective yet gentle on the stomach
  • Suitable for vegans and vegetarians
  • Take just one a day with a meal

What our customers think:

Jeanette44 – Excellent vegan product – 5/5 stars

“I take these and whenever I have a blood test my magnesium levels are good. Vegan product too.”

Gerard62 – Great product – 5/5 stars

“This is an easy to take supplement that is vital for anyone who trains regularly.”

2. The best natural magnesium

Together Natural Marine Magnesium, 30 Capsules

A 100% natural way to get your magnesium...

This magnesium supplement is complete, which means it contains the five natural forms of magnesium: oxide; hydroxide; sulphate; carbonate and chloride.

It’s made by evaporating water from the deep blue, mineral-rich waters of the Mediterranean Sea. It is then purified so the magnesium can be extracted.

Simply take one to two capsules (188mg each) daily as a food supplement, with or without food.

Magnesium type: Magnesium: oxide; hydroxide; sulphate; carbonate and chloride

Strength: 188mg per capsule

Main benefits:

  • Contains 188mg of high-quality magnesium from ocean water
  • Enjoy 5 types of magnesium extracted directly from nature
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Easy-to-swallow capsules
  • Gentle on the digestive system
  • Suitable for vegans and vegetarians
  • Take just one a day with a meal

What our customers think:

Mrs B Potgieter – Natural marine magnesium capsules – 5/5 stars

“It is all natural, and it works. So obviously it is a good product. And I have had no side effects.”

3. Best magnesium oil spray

Holland & Barrett Magnesium Oil Spray, 100ml

A quick and simple spray to keep you topped up

Full of the best absorbed magnesium, this spray is one of the most convenient ways to enjoy the benefits of magnesium.

This magnesium oil spray contains a super-saturated source of magnesium, which gets absorbed directly into the skin. It can be applied to any area of the body to replace magnesium loss through modern diets and busy lifestyles.

Apply 5 to 10 sprays in the morning and the evening. Ideally apply after having a shower or a bath then massage into dry or wet skin.

Unlike some other supplements, this magnesium spray is suitable for children and women during pregnancy, so the whole family can use it

Magnesium type: Magnesium chloride hexahydrate

Main benefits:

  • Contains the most absorbable source of magnesium
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Easy and convenient spray you can use anywhere
  • Suitable for vegans and vegetarians
  • Use anywhere on the body, massaging it into wet or dry skin
  • Simply spay 5-10 times morning and night

What our customers think:

Joan bee - Magnesium oil - 5/5 stars

'It’s effective, works quickly, easy to use, rubs in well.'

4. Best magnesium flakes

BetterYou Magnesium Flakes, 150g

There’s nothing like a good soak…

These flakes are a highly concentrated form of 100% natural, pharmaceutical-grade magnesium chloride. Soaking in a magnesium flake bath, this product supports muscle remineralisation.

For foot soaks – dissolve 150g of magnesium flakes (one mug) in warm water, immerse your feet and relax for 20 minutes, or longer, if desired.

For bath soaks – dissolve 250g of magnesium flakes (two mugs) in a warm bath and sit for 20 minutes.

Magnesium type: Magnesium chloride

Strength: 12g per 100g

Main benefits:

  • Highly concentrated form of pharmaceutical-grade magnesium chloride
  • 100% natural and perfect for foot soaks and relaxing baths
  • Can support skin health, muscle health and remineralisation

What our customers think:

Libby May – Magnesium Flakes – 5/5 stars

“Flakes quickly dissolve in the bath ready for a nice long soak!”

Mary R - Just relax! - 5/5 stars

'Most relaxing way to absorb magnesium! Use in the bath or as a foot soak.'

5. Best liquid magnesium

Floradix Magnesium Mineral Drink, 250ml

Drink your way to healthier magnesium levels...

This delicious magnesium liquid formula contains herbal extracts and real fruit juice concentrates, making it highly effective yet functional. It’s great for people who don’t like tablets.

As the magnesium is already dissolved, it gets absorbed quicker by the digestive system when compared with normal tablets.

It can be taken by both children and adults, even women who are pregnant / breastfeeding, so it’s great for the whole family.

Magnesium type: Magnesium gluconate and magnesium citrate

Strength: 62.5mg per 5ml serving

Main benefits:

  • High-quality magnesium meets real fruit juice concentrates and herbal extracts
  • An easy and enjoyable way to top up magnesium levels, especially if you don’t like tablets
  • The magnesium is already dissolved in the formula, making it easier and faster for the digestive system to process
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Gluten-free, lactose-free and suitable for vegetarians

What our customers think:

Sunshine7 – Full of goodness – 5/5 stars

“When I first tasted this, I got the feeling it was full of goodness. I take it before breakfast and it is helpful to find a liquid form of magnesium intake, as I find tablets difficult to swallow. Too early to tell the impact but I will say that I sense an improved sense of wellbeing.”

Mercedes1- Great product!!! – 5/5 stars

“Feeling so much better since I started taking it. Floradix range is super-efficient. As it's liquid it is immediately assimilated. I strongly recommend to anyone.”

6. Best magnesium powder

Holland & Barrett Magnesium Powder, 200g

Magnesium your way...

This powdered magnesium citrate is a convenient and easily absorbable version of magnesium.

As it is unflavored, you can mix it into plain water, juice or other drinks, or even sprinkle it on your cereal and porridge – enjoy it your way!

Suitable for vegans, mix half a teaspoon (approximately 2.5g) with 200ml of water / other liquid and take once a day.

Magnesium type: Magnesium citrate

Strength: 375mg per ½ teaspoon

Main benefits:

  • High-quality magnesium that can taste however you like!
  • An easy and enjoyable way to top up magnesium levels, especially if you don’t like tablets
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Gluten-free and suitable for vegans

What our customers think:

Kassy123 – Helps reduce fatigue – 5/5 stars

'Great product. Has really helped me feel less tired and I have a lot more energy now.'

7. Best magnesium oil for joints

BetterYou Magnesium Oil Joint Spray. 100ml

A spray to support your joints...

This magnesium joint oil spray has been formulated with glucosamine for direct muscle and joint application. It also incorporates the cooling and calming effect of menthol.

Spray on the body, ideally after showering, and massage well into the skin. Reapply whenever you need to. For best results, apply to clean skin.

Magnesium type: Magnesium chloride

Strength: 40mg magnesium + 80mg glucosamine per 10 sprays

Main benefits:

  • Contains the most absorbable source of magnesium
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Easy and convenient spray you can use anywhere
  • Suitable for vegans and vegetarians
  • Use anywhere on the body, massaging it into wet or dry skin
  • Simply spray 5-10 times morning and night

What our customers think:

Anonymous – Brilliant product – 5/5 stars

'Brilliant way to get magnesium into your joints and it's easy to apply.'

9. The best magnesium tablets for bone and muscle health

Holland & Barrett Calcium & Magnesium, 60 caplets

Name a more iconic duo for bone and muscle health…

Calcium and magnesium work in perfect harmony in our bodies to help us look after our bones and muscles.

As they rely on each other for certain things, like helping us maintain bones and helping our muscles to contract and relax, it makes perfect sense to take them together.

Magnesium type: Magnesium oxide

Strength: 250mg magnesium + 500mg of calcium per caspule

Main benefits:

  • Contains high-quality magnesium and calcium
  • The two work together to support bone and muscle health
  • Magnesium also contributes to normal bones, teeth and energy levels
  • Easy-to-swallow capsules
  • Gentle on the digestive system
  • Suitable for vegans and vegetarians
  • Take just 1-2 capsules daily with a meal

What our customers think:

Jeanette1261 – Feel better in myself – 5/5 stars

'So far. I have felt a lot better in myself taking these. I will continue to buy them in the long run.'

JenLN – Top-up to multi-vits & minerals – 5/5 stars

'I noticed that the amount of Calcium and Magnesium in my multi-vit and mineral tablets was only a quarter of the recommended dose so I bought these as a top-up.'

9. Best magnesium for sleep

BetterYou Magnesium Sleep Spray, 100ml

Spritz your way to ZZZs with the best magnesium supplement for sleep...

BetterYou Magnesium Oil Goodnight Spray combines essential magnesium with chamomile, bergamot and clary sage to soothe the senses while calming and relaxing the body.

Used as part of your nighttime routine, BetterYou Magnesium Oil Goodnight spray can replace the magnesium lost through modern diet and pressured lifestyles.

Magnesium type: Magnesium oxide

Strength: 130mg magnesium per 10 sprays

Main benefits:

  • Contains 130mg of high-quality magnesium per 10 sprays
  • Added chamomile, clary sage and bergamot to help you nod off
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Convenient, travel-ready spray
  • Suitable for vegans and vegetarians

10. Best magnesium effervescent tablets for bone health

Vitabiotics Osteocare Fizz, 20 Effervescent Tablets

Enjoy a little fizz while looking after your bones

If you want to make sure you get all the vitamins and minerals you need to support your bones, this fizzy little number could help you out.

It contains magnesium, calcium and vitamin D, as well as copper, zinc, manganese, selenium and vitamin C. All with a refreshing orange flavour.

This combination can help you maintain normal bone health, and support muscle function and the nervous system.

Although it doesn’t contain the daily recommendation of magnesium, and is more rich in calcium, it is great for those with bone health concerns.

Main benefits:

  • Contains the most absorbable source of magnesium
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • Easy and convenient effervescent tablets you can use anywhere
  • Suitable for vegans and vegetarians

What our customers think:

Hel 1234 – Great tasting effervescent osteo tablets – 5/5 stars

“Bought these tablets recently for bone health and wanted something other than tablet form. Dissolved in water, effervescent and taste of orange. Also encourages me to drink more water. Good price. Taste nice. Would recommend.”

Moomingirl – Easy to take and taste nice – 5/5 stars

“Been buying these for years. Easy to take, no big tablets to swallow, taste nice.”

The final word

  • Magnesium can be found in lots of foods, including nuts, beans, wholegrains and more
  • You may choose to take a magnesium supplement if your diet can’t provide enough
  • Magnesium contributes to normal muscle function, bones, teeth and energy levels
  • You can choose from sprays, tablets, drinks, effervescent tablets and more to top up your magnesium
  • Hopefully this buyer’s guide has helped you decide which is best for you and your family
  • If you’re not sure if you can take magnesium supplements because you’re taking medications or have a condition, please check with your GP before you make a decision
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 23 April 2021

bhupesh-panchal

Bhupesh Panchal

Author

Senior Regulatory Affairs Associate

Joined Holland & Barrett: April 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.
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