Perhaps you’re struggling with floundering energy levels, muscle cramps, and sleep problems. Even if you try to eat a healthy diet, it might not match your lifestyle's demands.

Recently, you learned that these symptoms may be partly caused by a magnesium deficiency. But, what supplements are worth a look?

To help you pick a good match, we’ve rounded up the best magnesium supplements UK customers can find online—starting with our favourite BIOptimizers’ Magnesium Breakthrough.


Best Magnesium Supplement UK in 2024

Why Is Magnesium Essential for Health?

Magnesium’s advantages include improved blood pressure control, more energy, better muscle function, and deeper sleep.

Supports Muscle and Nerve Function

Magnesium balances out the effects of calcium in muscle contractions and nerve impulses. While calcium “excites” and stimulates the cells, magnesium has relaxing properties [14].

Regulates Blood Pressure

The soothing effect of magnesium also extends to the smooth muscles in your blood vessels. Additionally, magnesium can reduce inflammation and prevent calcium buildup in the vessels. A deficiency raises substances like vasopressin, which could raise your blood pressure [15]. That’s why some people take the best calcium magnesium supplement.

Enhances Sleep Quality

By increasing GABA levels, you are more likely to enjoy a refreshing, relaxing night’s sleep with sufficient magnesium levels [14].

Boosts Energy Production

Magnesium not only plays many roles in the energy production process. What’s more, its role in antioxidant pathways can protect the parts of your cell that make energy [14].

1. BIOptimizers Magnesium Breakthrough - Overall Best Magnesium Supplement UK

Pros

  • Includes seven supplemental magnesium forms
  • Total of 500 mg of magnesium per serving
  • Added vitamin B6 and manganese
  • 365-day money-back guarantee

Cons

  • Contradictory dosage instructions

Why We Selected BIOptimizers’ Magnesium Breakthrough

Magnesium Breakthrough is the #1 best magnesium supplement for men and women in the UK on our list. After all, it combines seven kinds of magnesium in total: magnesium chelate, malate, bisglycinate, orotate, citrate, taurate (taurine), and sucrosomial magnesium.

These are the most readily absorbed forms—with magnesium taurate having an edge over the others in some trials. Magnesium orotate and aspartate have also been shown to accumulate more in your body’s tissues [1]. This could mean greater benefits for your muscle, brain, and cardiovascular health.

Dosage

Take one to two capsules every day. The bottle says to take two capsules with your evening meal, while the website says to take one to two capsules in the morning or evening with or without food.

Cost

If you buy a single bottle, you’ll be paying £29.99. When you sign up for a subscription, the price will be lowered to £26.99. Plus, there are other bulk deals as well where you can save up to 15%.

Customer Reviews

Lots of customers have fantastic things to say about BIOptimizers’ Magnesium Breakthrough. For instance, a mom shares on Trustpilot that it was a game changer for her daughter, helping her come out of the “fog” of severe depression and anxiety [2].

While someone else uses a different supplement from the same company, he also describes it as an excellent product on Trustpilot [3].

>>Check out the latest deals for BIOptimizers’ Magnesium Breakthrough here

2. Organixx Magnesium 7 - Best for Digestion


Pros

  • Seven readily absorbed supplemental forms
  • Includes vitamin B6 and manganese
  • 500 mg per daily dose
  • Clean product with no pesticides, GMOs, or other contaminants

Cons

  • Only orders above $199 qualify for free UK shipping

Why We Selected Organixx’s Magnesium 7

Magnesium 7 contains magnesium amino acid chelate, aspartate, glycinate, orotate, citrate, malate, and taurate (taurine).

One of these, magnesium orotate, may be great for digestive health. Research shows that magnesium alone could improve populations of anti-inflammatory intestinal bacteria. This could make this Organixx product the best magnesium supplement for constipation.

Orotate has its own potential benefits, by supporting cell regeneration and reducing digestive swelling. Better yet, orotate may protect your nerve cells against damage [4].

Organixx explains that it’s not certified as the “best organic magnesium supplement” since magnesium is a mined mineral (not grown as an agricultural product). Yet, it assures customers that it includes quality, “clean” ingredients anyway.

Dosage

When is the best time to take magnesium supplements from Organixx? It’s a good idea to take two capsules in the evening, preferably with your dinner.

Cost

While a single purchase costs $39.95, you can save 15% with a subscription for $33.96.

Customer Reviews

Some Magnesium 7 users give a virtual nod of approval to this Organixx supplement. As an example, one customer shares that it helps her sleep better after using it for over three months. Even if she tosses and turns at night occasionally, she does feel well-rested after waking up [5].

>>Check out the latest deals for Organixx’s Magnesium 7 here

3. Organifi Essential Magnesium - Best Magnesium Supplement for Sleep


Pros

  • Contains bioavailable magnesium glycinate
  • Two months’ worth of 150 mg doses in one bottle
  • Free from glyphosate residue
  • 60-day money-back guarantee

Cons

  • No supporting ingredients

Why We Selected Organifi’s Essential Magnesium

Organifi’s Essential Magnesium is a simple, clean supplement with efficient absorption that may help you sleep better.

As the best magnesium glycinate supplement, it features this very easy-to-absorb magnesium form. Thanks to the amino acid glycine, it may even be bioavailable to your brain, supporting cognitive health [1].

Population studies demonstrate that higher magnesium intakes are linked with better cognitive function in volunteers over 60. Magnesium tames the activity of NMDA receptors, which can overstimulate and damage brain cells [6]. What’s more, glycine has relaxing effects and can improve sleep quality while reducing daytime fatigue [7].

Dosage

If you need a convenient magnesium glycinate UK users like you only need to take one capsule a day—which contains 150 mg of magnesium glycinate.

Cost

Essential Magnesium costs $30 for a one-off purchase of just one bottle, but you can bring down the price to $27 by subscribing. As for bundles, the best value deal is $135.12 for six bottles.

Customer Reviews

There are customers who like this Organifi supplement. To illustrate, someone says that Essential Magnesium makes him feel less tired. Nevertheless, it did take almost a month of use before he felt its effects [8].

>>Check out the latest deals for Organifi’s Essential Magnesium here

4. Natural Stacks MagTech Magnesium - Best Magnesium Supplement for Blood Pressure

Pros

  • Uses magnesium glycinate, threonate, and taurate
  • 200 mg per dose
  • No gluten, animal products, or GMOs
  • Magnesium taurate may support cardiovascular functions

Cons

  • The subscription is not available outside the USA

Why We Selected Natural Stacks MagTech Magnesium

Natural Stacks’ MagTech Magnesium contains some of the best forms for heart and brain health. Not only does it have memory-boosting magnesium threonate, but it also includes magnesium taurate.

Magnesium threonate does a good job at delivering magnesium to the brain cells. As a result, it can greatly improve memory test scores in older volunteers who took magnesium. In contrast, the score of the group that didn’t take the supplement grew worse in the same trial [9].

While magnesium itself can widen blood vessels and improve how they work, taurate has additional effects like reducing sodium inside the cells [10]. Magnesium and taurine together can more effectively stabilise blood clotting and blood pressure while potentially preventing artery plaque growth and regulating your heart rhythm.

Dosage

Take three capsules each day in the afternoon or evening.

Cost

One bottle costs $36.95 if you only buy one at a time. For now, only US customers may avail of subscriptions.

Customer Reviews

If you’re wondering what people think of Natural Stacks’ best magnesium supplement Reddit reviews could give you a hint.

In r/PVCs, someone recommends MagTech as a complex with three kinds of magnesium with high absorption rates [11]. Another Redditor in the same thread prefers another brand, though.

>>Check out the latest deals for Natural Stacks’ MagTech here

5. Country Life Target-Mins Magnesium Caps - Most Affordable Magnesium Supplement

Pros

  • A high total magnesium dose of 300 mg
  • Gluten and dairy-free as well as kosher-approved
  • Alpha-ketoglutarate and taurine may energise you
  • Budget-friendly price

Cons

  • No subscription deals

Why We Selected Country Life’s Target-Mins Magnesium Caps

We love Target-Mins for its amazing affordability. With magnesium oxide, it may also be the best magnesium supplement for constipation.

Target-Mins features more bioavailable forms such as magnesium alpha-ketoglutarate. Alpha-ketoglutarate is an essential step in the cellular energy production cycle, with taurine playing its own role in other steps. The combination of these two substances may boost your energy levels [12].

Dosage

Take one capsule with food once or twice daily.

Cost

One bottle of 120 capsules costs just $12.99.

Customer Reviews

Several customers approve of Country Life’s magnesium supplement. One Reddit user says on r/Fibromyalgia that it’s a must for him since it’s certified gluten-free [13]. Nevertheless, a different Redditor on the same thread likes another brand better.

>>Check out the latest deals for Country Life’s Target-Mins Magnesium Caps here

Types of Magnesium Supplements Available in the UK

Magnesium supplements in the UK usually feature forms such as magnesium threonate, aspartate, and citrate.

Magnesium Threonate

Magnesium threonate uses the amino acid threonine to boost absorption. It may be the best form for crossing the blood-brain barrier.

With studies showing an ability to improve connections and functioning of brain cells responsible for memory and cognition, we recommend it for older adults [9].

Magnesium Aspartate

Aspartate is another amino acid used to improve magnesium’s absorption rate. It has an average bioavailability of 40% to 45% (at least in high doses), and is considered the best magnesium supplement for muscles [14].

Magnesium Citrate

Look for the best magnesium citrate supplement if you want something your body can easily absorb. After all, magnesium citrate is a popular bioavailable form of magnesium where it’s joined to citric acid.

It has a lower risk of diarrhoea compared to the oxide form. Plus, this is commonly used to boost energy and ease cramping and migraines [14]. So, it could be the best magnesium supplement for leg cramps.

Magnesium Malate

Magnesium malate is another bioavailable form thanks to malic acid, which is found in certain fruits. Your body also uses malate to generate more energy, so these types of supplements may help relieve your tiredness.

Magnesium Oxide

The best magnesium oxide supplements are some of the cheapest types of magnesium supplements. However, high doses might cause diarrhoea as it is poorly absorbed. This is why one of its more common uses is as bowel preparation for certain surgical procedures.

Magnesium Hydroxide

Magnesium hydroxide can be an antacid at low doses and a laxative at higher doses. At around 0.5 to 1.5 grams, magnesium hydroxide will neutralise stomach acid. If you take 2 to 5 grams, most of it won’t be absorbed into your blood and will instead draw water into the colon.

Do not take this form for purposes such as muscle cramps, though. Only 15% to 50% is absorbed, and this form is quickly removed by your kidneys [17].

Common Signs of Magnesium Deficiency

Severe magnesium deficiency is rare, but moderately low levels can cause fatigue, cramps, anxiety, and poor sleep.

Fatigue and Muscle Cramps

When your body lacks magnesium, this means missing a critical part of your energy production pathways, leading to tiredness. As for cramps, too little magnesium means calcium can have too much of an effect, increasing tension in your muscles.

Mental Health Issues (Anxiety, Depression)

Low GABA and higher cortisol levels may increase your risk of anxiety. Poor energy could raise the risk of a depressed mood, too.

Insomnia and Restless Sleep

A combination of low GABA and muscle cramping could keep you up at night, alongside anxiety from elevated cortisol.

Does Magnesium Help With Weight Loss?

Magnesium may probably assist you in reaching your weight loss goals in indirect ways, thanks to its hundreds of functions that include energy production and stress management.

Magnesium and Obesity

A review of studies found that magnesium supplementation led to a 0.21-point drop in BMI. These benefits were mostly concentrated in people with type II diabetes, obesity, and insulin resistance. This means it may be less likely to give you significant benefits if insulin resistance does not contribute to your weight woes [15].

Magnesium and Metabolic Health

Magnesium—both alone and together with chromium—may be more effective at improving metabolic health than chromium alone.

One paper found that both magnesium and the combination greatly reduced inflammation, while chromium alone did not. This tandem also significantly improved blood glucose, insulin, and waist-to-hip ratio measurements [16].

Levels of “good” HDL cholesterol were higher, and triglycerides were lower in the group that took the combo, too.

How Can Magnesium Help With Weight Loss?

While weight loss supplements[1]  directly promote fat-burning, magnesium can provide indirect support for weight loss by improving blood sugar control and taming excessive stress levels.

Blood Sugar Control

Magnesium is necessary to activate your insulin receptors. When insulin can function, sugar can enter your cells. You may then notice reduced food cravings, as you’re getting enough energy.

Improves Sleep Quality

Insomnia can make midnight snacking tempting and cause fatigue… increasing your chances of overeating during the day. Fortunately, magnesium promotes the production of GABA, a calming neurotransmitter that supports healthy sleeping patterns. It may reduce cortisol too—the main stress hormone that’s also responsible for waking you up.

Supports Heart Health

By protecting your heart and blood vessels against irregular beats, excess muscle tension, and plaque formation, you may have more energy for exercise.

Counteracts the Effects of Stress

Magnesium’s stress-busting abilities may reduce cortisol levels. Besides being the main stress hormone, cortisol also increases body fat and appetite [18].

Boosting Metabolism

Your body requires magnesium to produce adenosine triphosphate (ATP), an immediately available store of energy. When you can efficiently produce cellular energy, less will be stored as fat, and you can be better able to enjoy physical activity [14].

Reducing Inflammation

Magnesium may bring down swelling by preventing overstimulation in brain and nerve cells, alongside lowering levels of major inflammatory immune chemicals.

The Importance of Choosing the Right Supplement

Not all supplements are high-quality, so you should consider these factors to make sure you’re getting a solid magnesium product.

Bioavailability and Absorption Rates

If you cannot absorb a supplement, you may as well skip it. This is why we focused on the supplements with the best bioavailability rates—such as amino acid-bound magnesium or forms that are bound to organic acids. These, such as citrate and malate, are part of cellular energy production themselves.

Avoiding Unnecessary Additives and Fillers

Additives and fillers can take up unnecessary space and may increase your risk of an adverse reaction to the supplement. Most of our top picks are confirmed to be free of gluten, animal products, and genetically modified ingredients.

How Much Magnesium Should I Take Daily for Weight Loss?

The best magnesium supplement for weight loss should contain at least 300 mg per daily dose. If you want to get rid of excess body fat[2] , waist circumference seems to respond at higher doses of 300 to 400 mg [4]. As you weigh more, you will likely need a higher dose for the same benefits in muscle cramps, stress relief, and fatigue.

Talk to your doctor first before taking magnesium supplements, especially if you’re in the pregnancy or breastfeeding stage, have any medical conditions, or are taking any prescription medications.

Role of Magnesium in Alleviating Emotional Eating

Magnesium’s potential to relieve stress may help you beat emotional eating. Research shows that emotional eating is linked to obesity through excessive food consumption, including high-calorie fast foods. Simply trying to restrict your calorie intake may not be enough; you should pair with stress management as well [19].

Where To Buy Magnesium Supplements in the UK

When shopping for the best magnesium supplement UK consumers can buy them at physical stores and online websites.

Online Retailers

Online retailers—such as the official sites of brands in this review—can give you reliable access to the supplements you need the most. There is a seemingly unlimited choice online, and you’ll have time to shop around.

However, there is no in-person support, though you can reach out to the customer support team on the cloud.

Local Pharmacies and Health Stores

The main advantage of local health stores or pharmacies is that you can ask questions in person and receive answers tailored to your needs. You don’t need to worry about whether they ship to the UK or if the brand doesn’t meet British standards.

On the other hand, there is a chance of product unavailability.

FAQs: Best Magnesium Supplement UK

Here are common questions you may have when finding the best magnesium complex supplement to suit your needs.

What Is Magnesium?

Magnesium is the fourth most important positively-charged mineral[3]  in the human body (after sodium, potassium, and calcium). Your body needs it for over 600 chemical reactions—including those involved in energy production and muscle contractions.

Does Magnesium Help You Lose Belly Fat?

By improving insulin sensitivity, magnesium may help you lose belly fat and avoid the consequences of too much abdominal fat.

What Is the Most Effective Form of Magnesium Supplement?

The best types of magnesium supplements appear to be the amino acid chelate types. These include magnesium threonate, glycinate, and bisglycinate.

Can Magnesium Deficiency Cause Weight Gain?

Yes, but indirectly. Magnesium deficiency may contribute to stress and emotional eating to compensate, which could lead to weight gain.

What Is the Best Form of Magnesium To Take in the UK?

If you’re wondering what is the best magnesium supplement in the United Kingdom, the ideal one is probably an amino acid-bound form such as magnesium threonate or taurate. These are the most well-absorbed and seem to have particular advantages for brain and heart health.

Which Magnesium Is Best for Sleep and Anxiety?

The best magnesium supplement for anxiety and sleep features magnesium as glycinate or bisglycinate. Glycine has its own benefits in promoting sleep [7].

Can Magnesium Help Reduce Inflammation?

Yes, some studies show that magnesium lowers markers of inflammation and oxidation, such as high-sensitivity C-reactive protein (hs-CRP) [4].

Which Magnesium Is Best for Menopause and Weight Loss?

With insomnia and stress being common menopause symptoms among women, the best magnesium supplement for menopause is one that binds the mineral to glycine.

Final Thoughts: Best Magnesium Supplement UK

Magnesium is one of the most important minerals in the human body. Playing essential roles in energy production, muscle contraction, nerve function, and more, it’s no surprise that even mild deficiencies can affect your health.

If you need a boost, we found that the best magnesium supplement brand is BIOptimizers Magnesium Breakthrough. This product has seven highly bioavailable forms, with the mineral sometimes attached to substances with their own health benefits.

Still, every best magnesium supplement UK customers can find online that we reviewed also has its own merits. Feel free to choose the one that meets your unique needs!

References

  1. Pardo, Marta R et al. “Bioavailability of magnesium food supplements: A systematic review.” Nutrition (Burbank, Los Angeles County, Calif.) vol. 89 (2021): 111294. doi:10.1016/j.nut.2021.111294
  2. Amy gave BiOptimizers 5 stars. Check out the full review... (2021, April 22). Trustpilot; Trustpilot. https://au.trustpilot.com/reviews/608175c4f9f4870900699370
  3. Marc gave BiOptimizers 5 stars. Check out the full review... (2021, April 20). Trustpilot; Trustpilot. https://au.trustpilot.com/reviews/607efc58f9f48703605fcef3
  4. Schiopu, Cristina et al. “Magnesium Orotate and the Microbiome-Gut-Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders.” Nutrients vol. 14,8 1567. 9 Apr. 2022, doi:10.3390/nu14081567
  5. Magnesium 7 | Organixx | Reviews on Judge.me. (2024). Judge.me. https://judge.me/reviews/epigeneticlabs.myshopify.com/products/magnesium-7-6
  6. Tao, Meng-Hua et al. “Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014.” Alzheimer's & dementia (New York, N. Y.) vol. 8,1 e12250. 1 Feb. 2022, doi:10.1002/trc2.12250
  7. Kawai, Nobuhiro et al. “The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.” Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology vol. 40,6 (2015): 1405-16. doi:10.1038/npp.2014.326
  8. iHerb - Organifi, Essential Magnesium, 60 Capsules - Review. (2023). Iherb.com. https://www.iherb.com/ugc/sharedreview/131362/eb68b942-d242-49fc-a090-76ad8a2424b6/08a79cf2d4
  9. Zhang, Chengxiang et al. “A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults.” Nutrients vol. 14,24 5235. 8 Dec. 2022, doi:10.3390/nu14245235
  10. R/PVCs on Reddit: Magnesium recommendations, https://docs.google.com/document/d/12xvB5tdO2cXie9oSUcLCTwLKJmO5l7Zdlot0TVl0M1w/edit.
  11. Houston, Mark. “The role of magnesium in hypertension and cardiovascular disease.” Journal of clinical hypertension (Greenwich, Conn.) vol. 13,11 (2011): 843-7. doi:10.1111/j.1751-7176.2011.00538.x
  12. Wu, Nan et al. “Alpha-Ketoglutarate: Physiological Functions and Applications.” Biomolecules & therapeutics vol. 24,1 (2016): 1-8. doi:10.4062/biomolther.2015.078
  13. R/Fibromyalgia on Reddit: Magnesium supplements?, https://www.reddit.com/r/Fibromyalgia/comments/16piqfb/magnesium_supplements/
  14. Mathew, Aparna Ann, and Rajitha Panonnummal. “'Magnesium'-the master cation-as a drug-possibilities and evidences.” Biometals: an international journal on the role of metal ions in biology, biochemistry, and medicine vol. 34,5 (2021): 955-986. doi:10.1007/s10534-021-00328-7
  15. Askari, Mohammadreza et al. “The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials.” Critical reviews in food science and nutrition vol. 61,17 (2021): 2921-2937. doi:10.1080/10408398.2020.1790498
  16. Zhao, Yang et al. “Effects of co-supplementation of chromium and magnesium on metabolic profiles, inflammation, and oxidative stress in impaired glucose tolerance.” Diabetes & vascular disease research vol. 21,1 (2024): 14791641241228156. doi:10.1177/14791641241228156
  17. Drugbank. “Magnesium Hydroxide.” Go.drugbank.com, 16 Sept. 2015, go.drugbank.com/drugs/DB09104.
  18. Geiker, N R W et al. “Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?.” Obesity reviews: an official journal of the International Association for the Study of Obesity vol. 19,1 (2018): 81-97. doi:10.1111/obr.12603
  19. Dakanalis, Antonios et al. “The Association of Emotional Eating with Overweight/Obesity, Depression, Anxiety/Stress, and Dietary Patterns: A Review of the Current Clinical Evidence.” Nutrients vol. 15,5 1173. 26 Feb. 2023, doi:10.3390/nu15051173