Magnesium supplements are often praised as a bit of an all-rounder. They may help support better sleep, ease muscle aches, improve symptoms of restless legs and even reduce some menopause-related complaints. It’s a mineral involved in more than 300 processes in the body, yet many people (particularly women and children) still don’t get enough from their diet.It’s easy to assume all magnesium supplements work in the same way, but that’s not quite true. Magnesium is available in several different forms, and some are absorbed by the body more readily than others, particularly if your diet is lacking in this essential mineral.A study suggested that “most cases of magnesium deficiency are undiagnosed. Furthermore, because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency.”In developed countries, the average intake of magnesium is slightly over 4mg a day, but the study suggests that “most people need an additional 300mg of magnesium per day in order to lower their risk of developing numerous chronic diseases. So while the recommended daily allowance (RDA) for magnesium (between 300mg and 420mg per day for most people) may prevent frank magnesium deficiency, it is unlikely to provide optimal health and longevity, which should be the ultimate goal.”So, if you’re considering a magnesium supplement, which form is best and how much should you take? I spoke with nutrition experts to get the lowdown on the best magnesium supplements, recommended dosages, and the top options for everyday use.Nutritionist Maz Packham explains that “magnesium is involved in everything from sleep, mood, to bone health and blood pressure, even energy production. It’s often referred to as nature’s tranquilliser because it’s a natural muscle relaxer. Magnesium glycinate is attached to the amino acid glycine, which is a calming neurotransmitter, making this a dream duo for sleep and relaxation”.Thanks to its calming properties, magnesium is often taken before bed, either as a supplement or in the form of a magnesium body cream. It may help support better sleep quality and aid muscle recovery after exercise. However, it’s worth understanding the differences between forms such as magnesium glycinate, citrate and oxide, as each offers its own potential benefits.Foods, supplements, and wellness products like bath salts, creams, and sprays all contain different forms of magnesium. While whole foods remain the best and most bioavailable source of this essential nutrient, not everyone gets enough magnesium from their diet alone.Nutritionist Jess Shand explains that “though magnesium is found in a variety of foods including leafy greens, whole grains and nuts and seeds, the process of refining foods combined with increasingly poor soil quality means we are not getting as much of this important mineral through our diets as we used to.”Because of this, many people turn to magnesium supplements, though not all are high quality or provide the right types and amounts of magnesium. I asked Packham and Shand for their top recommendations and then tested each one. Keep reading for my editor-tested, expert-approved guide to the best magnesium supplements and where to buy them.Read more: Best omega-3 supplements, recommended by expertsThe best expert-recommended magnesium supplements for 2026 are:Best magnesium glycinate – Pure Encapsulations magnesium glycinate: £20.89, Healf.comBest food-grown supplement – Wild Nutrition food-grown magnesium: £20.50, Amazon.co.ukBest marine magnesium – The Naked Pharmacy marine magnesium: £11, Amazon.co.ukBest magnesium blend – Sixways unwind and recover mushroom blend: £24.95, Amazon.co.ukBest vegan formula – Metagenics megamag calmeze magnesium powder: £39.99, Amazon.co.ukRead more: Best probiotics for gut health, according to experts