How to Buy Magnesium

Co-authored by Kristi Acuna and Jessica Gibson

Last Updated: August 25, 2021 References

You probably don't think about magnesium unless you've been told you have a deficiency. Magnesium is a really important nutrient that helps your muscles and nerves function properly. Your body also needs magnesium to make protein, bone, and DNA. Fortunately, you've got lots of options when it comes to buying magnesium supplements. You've also probably got questions, but we've compiled answers to some of the most common concerns.

Question 1

Question 1 of 5:
Can you buy magnesium over-the-counter (OTC)?

1
Yes—you can buy magnesium or multivitamin supplements with magnesium. If you're just interested in taking magnesium, you can buy it as a stand-alone supplement, or you can find a daily multi-vitamin that has magnesium in it. You might also see specialized supplements, like a bone health supplement, that has magnesium and just a few other nutrients.^{[1]
X
Research source}
- Your doctor may prescribe medications that contain magnesium if you're being treated for heart disease, getting ready for surgery, or controlling seizures.
- Avoid taking magnesium supplements along with a medication that contains magnesium like an antacid.

Question 2

Question 2 of 5:
Where can I buy magnesium?

1
Check pharmacies, grocery stores, nutrition stores, or online. Since magnesium is a basic mineral, it's pretty easy to find a magnesium supplement at most grocery stores or pharmacies. You can also shop your local vitamin and nutrition store or shop brands you trust online.^{[2]
X
Research source}
- Try to buy from an established brand that's been around for a while, especially if you're buying a specialized supplement that includes other vitamins or minerals.

Question 3

Question 3 of 5:
What's the best form of magnesium to get?

1
There's not a single form of magnesium that's better than the others! When you read the product label, you'll see magnesium along with whatever it's bound to like oxide, citrate, or glycinate. There's not one that's better than the other—they're just different. If you're looking for the best absorption, choose magnesium in citrate. This is one of the most popular and common forms of magnesium.^{[3]
X
Research source}
- Magnesium oxide isn't as soluble as other forms, so it usually comes in higher doses. This is the type you usually see in plain magnesium supplements, especially ones sold as extra-strength.
- Magnesium glycinate is bonded with a neurotransmitter that can relax you, so magnesium glycinate is usually in supplements designed to help calm you.
- Supplements that are sold as "high-absorption" usually contain magnesium citrate.

Question 4

Question 4 of 5:
How should I pick a magnesium supplement?

1
Shop by dosage and then choose what type of supplement you want. In general, most magnesium supplements contain between 200 and 400 mg of magnesium, so talk with your doctor about what dosage is right for you. Then, decide if you want a tablet, capsule, gummy, or powder that dissolves in liquid.^{[4]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Read the suggested use instructions on the product to find out how many tablets, capsules, or gummies you should take. Although you probably only have to take 1 capsule or tablet a day, you might have to take 2 or 3 gummies to get the full dosage.

Question 5

Question 5 of 5:
Can I take magnesium every day?

1
Yes—if you follow the dosing instructions and stay within the recommended amount. Men should take between 270 and 400 mg a day, while women can take between 280 and 300 mg. Since the dosages can be different based on how much magnesium is in your supplement, it's really important to read the label. Most supplements recommend that you take 1 dose with a meal every day to help your body absorb the magnesium.^{[5]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you forget to take your magnesium, take it as soon as you remember, but don't double the dose if it's close to the time you usually take it.
- Want to get more magnesium in your diet? Eat foods like halibut, almonds, spinach, fortified cereal, yogurt, and brown rice.

Expert Q&A

Question

How can I get more magnesium in my body?

Kristi Acuna
Holistic Nutritionist
Kristi Acuna is a Holistic Nutritionist and the Owner of Holistic Nutrition Center in Orange County, California. With over 15 years of experience, Kristi specializes in a comprehensive and holistic approach to nutrition through nutrition response testing, heart rate variability, thermography, and brainspan. She has experience helping with weight gain, fatigue, insomnia, food allergies, diabetes, irritable bowel syndrome, digestion problems, sinus infections, and PMS and menopause symptoms. Kristi holds a BS in Holistic Nutrition from Clayton College of Natural Health. Holistic Nutrition Center focuses on the root cause of health challenges and helps people heal and restore balance to their bodies.

Kristi Acuna

Holistic Nutritionist

Expert Answer

Incorporating green leafy vegetables is a great way to get magnesium. If you are craving chocolate you're probably deficient in magnesium.

Warnings

Taking more than 350 mg of magnesium a day can cause nausea, diarrhea, and cramps. Talk with your doctor about taking magnesium before you add it to your daily regimen, especially if you're taking other medications like antibiotics or antacids.^{[7]
X
Research source}

Thanks!
Helpful 0 Not Helpful 0
Always keep magnesium supplements out of the reach of children.^{[8]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

Thanks!
Helpful 0 Not Helpful 0
Magnesium isn't recommended for people experiencing kidney problems, diarrhea, diabetes,or bleeding disorders.^{[9]
X
Research source}

Thanks!
Helpful 0 Not Helpful 0