When it comes to women’s health, few minerals are as crucial yet chronically deficient as Magnesium. Research shows that over 50% of adults fail to get adequate Magnesium from their diet alone, with women being particularly vulnerable to deficiency, especially during specific life stages like menstruation, pregnancy, and perimenopause.
As a nutritional therapist with over 14 years of clinical expertise, I have looked at countless Magnesium supplements to determine which ones would truly stand out for myself, or my clients.
This comprehensive guide may help provide you with a better understanding of Magnesium’s role in women’s wellbeing and which supplements may be of benefit, for your individual needs.
Why Magnesium Is Essential for Women’s Health
Magnesium powers over 300 biochemical reactions in the body, making it indispensable for numerous aspects of women’s health:
- Sleep quality: Commonly referred to as ‘nature’s tranquiliser’ Magnesium may help regulate neurotransmitters that play an essential role in both relaxation and sleep
- Bone health: Works synergistically with Calcium and Vitamin D and contributes to the maintenance of healthy bones
- Muscle function: Supports normal muscle function and it is often found that women who are particularly deficient in Magnesium are worst for wear at particular times of their menstrual cycle
- Energy production: Contributes to normal energy yielding metabolism and therefore it plays an essential for converting food into cellular energy
- Mental wellbeing: Magnesium plays an important role supporting psychological function and the nervous system. Especially at times when women go through an overwhelming period of juggling work, the house, and children while their hormones are fluctuating at different life stages, Magnesium can often be a great nutrient to replenish their nutrient stores with.
Despite its importance, Magnesium deficiency often goes unnoticed, with symptoms including fatigue, muscle cramps, anxiety, sleep disturbances, and headaches, complaints many women experience regularly but don’t connect to potential Magnesium insufficiency.
What to Look For in a High-Quality Magnesium Supplement
Not all Magnesium supplements are created equal. Here are a few important things to consider when choosing one:
Choose Your Form of Magnesium Wisely
The form of Magnesium dramatically affects how well your body can absorb and utilise it:
- Magnesium glycinate: Highly bioavailable and gentle on the digestive system. A well studied form of Magnesium for sleep and relaxation
- Magnesium citrate: Well-absorbed and widely available, but may have mild laxative effects
- Magnesium malate: A form of Magnesium that is often studied for its impact on fatigue and muscle function
- Magnesium taurate: A form that has been gaining popularity in recent years. Taurine is bound to Magnesium in this instance. Taurine is a naturally occurring amino acid, present in the heart, retina, bile, and nervous tissue, where it plays a role as a neurotransmitter and It is thought that Magnesium taurate may provide other benefits, than other forms of Magnesium.
- Magnesium oxide: Poorly absorbed and is thought to account for only about 4% bioavailability. Customers often complain of digestive discomfort.
Bioavailability
Supplements may occasionally use a delivery system to support the absorption of a nutrient. It is common for traditional tablets to contain binders or other excipients which can impact on the absorption of that particular nutrient.
However, ‘Food-Grown®’ or ‘Food -state’ nutrients are thought to be closer to the original form as that found in food and may show improved bioavailability. Some Food-Grown® nutrients have been scientifically studied for their ability to be better absorbed or utilised by the body, which can in turn contribute to improved bioavailability.
Clean Formulation
Where possible, it is best to look for supplements devoid of unnecessary ingredients, which may do more harm than good.
The rule of thumb is – if the label is very long and you do not recognise particular ingredients then start rethinking of the supplement you are about to choose.
- Free of artificial additives or preservatives
- Minimal to no excipients and always best to avoid fillers, flow agents or synthetic binders. Examples of which include Magnesium stearate, talc or microcrystalline cellulose
- Free of artificial sugars or sweeteners
- Free of hydrogenated fats and oils.
Sustainable Sourcing and Practises
Sustainability in food supplements goes beyond just what’s inside the capsule or powder. It’s about how the ingredients are grown, harvested, processed, packaged, and distributed.
Plant based capsules such as vegetable cellulose over gelatin capsules or coatings, are more favourable- where possible. Choose plant based-extracts with minimal processing where those apply.
What to Avoid in Magnesium Supplements
When selecting a magnesium supplement, be vigilant about avoiding:
Low-Quality Magnesium Forms
Commonly available supplements use Magnesium oxide or Magnesium carbonate forms, which tend to have poor bioavailability and can often cause digestive distress.
Excessive Fillers and Additives
Some products use more fillers than active ingredients. Watch out for:
- Talc
- Titanium dioxide
- Artificial colours
- Sodium benzoate
- Excessive amounts of stearates
How We Evaluated These Supplements
Our comprehensive assessment methodology included:
- Form Analysis: Evaluating the bioavailability of the Magnesium forms used
- Ingredient Quality: Assessing purity, sourcing, and additional compounds
- Formulation: Examining the presence of fillers and additives
- Clinical Research: Reviewing any scientific studies supporting efficacy
- Manufacturing Standards: Considering production practices and quality controls
- Customer Feedback: Analysing user reviews and reported results
- Value: Looking at the value of the supplement based on its attributes, format and the benefits it provides
The 7 Best Magnesium Supplements for Women
After a thorough review, here is our comprehensive list of best Magnesium supplements based on quality, bioavailability, scientific studies, formulation, and overall value.
1. Wild Nutrition Food-Grown® Magnesium
Price: £15.60 for 30-day supply
Why We Love This Product:
Wild Nutrition’s Food-Grown® Magnesium stands in a class of its own, offering exceptional quality through its unique Food Grown®technology. Unlike conventional supplements that use isolated mineral compounds, this Magnesium is grown in a living food matrix that includes co-factors, enzymes, and phytonutrients that naturally occur alongside Magnesium in food.
The scientific research is compelling, with the Food GrownⓇ Magnesium has been shown to increase sleep duration by 42 minutes and support sleep quality by 32%. This is particularly relevant for women who often struggle with sleep disturbances during hormonal fluctuations.
What truly sets this product apart is the meticulous attention to formulation purity. There are absolutely no synthetic fillers, binders, or artificial ingredients, just the food-matrix Magnesium that the body recognises and can efficiently utilise. While the price point might be greater than some competitors, the exceptional quality of this Magnesium also means that you can enjoy a smaller dose of Magnesium, for excellent value and efficacy over the longer term.
Reasons to Buy:
- A formulation that only includes natural brown rice powder as a filler, and no other additives or excipients.
- Rated by our customers to provides a gentle form on the digestive system
- Scientifically studied
- 100% happiness guarantee provided
- Sustainable supplement, using responsibly sourced ingredients and packaging. The packaging provides a glass jar, swaying away from plastic and the subscription offers a refill option.
- B-Corp certification aligning with the company’s sustainable and ethical practises.
Wild Nutrition offer a 50% discount for your first 3 months subscription, which is a great way to see if their supplements work for you.
Editor’s note: I’ve seen this go out of stock before, so do check availability
2. Together Health Magnesium
Price: From £7.49
Why We Love This Product:
Together Health delivers a well-rounded, Magnesium complex derived from purified seawater. It includes five bioavailable forms of Magnesium and comes with a vegan-friendly formulation that avoids synthetic additives. It’s especially appealing to those looking for a sustainably sourced and gentle product.
Reasons to Buy:
- Great value
- Includes 5 naturally occurring forms of Magnesium
- Naturally purified and chemical-free extraction
- Formulation free of artificial additives
- Gentle on digestion
- Vegan-friendly and plastic-free packaging
- Transparent and third party tested
3. Viridian High Potency Magnesium
Price: From £11.20
Why We Love This Product:
Viridian’s triple-form blend offers high-strength Magnesium supplement with excellent purity. It’s free from fillers, suitable for vegans, and made by one of the UK’s most trusted ethical brands. Although the blend contains 3 forms of Magnesium, we do not know how much of Magnesium oxide is present.
Reasons to Buy:
- Contains 3 different Magnesium forms
- High elemental Magnesium content (300mg per serving)
- Additive-free and non-GMO
- Trusted ethical UK brand with excellent manufacturing standards
- Vegan formulation
4. Inessa Wellness Magnesium
Price: From £22.49
Why We Love This Product:
Inessa Magnesium combines three highly bioavailable forms to support a wide range of health needs, from muscle and nerve function to energy support. Its potent formulation is well-suited to those avoiding unnecessary additives, though its size and premium pricing may not suit all preferences. For those looking for scientific studies, they are not providing those yet.
Reasons to Buy:
- Includes 3 complementary forms for broad benefit – mixture of natural and synthetic forms
- Provide a breakdown of nutrient value of each form
- Formulation free of artificial additives or fillers
- Vegan-friendly
- High dose of Magnesium
- Plant based capsules
5. Zooki Liposomal Magnesium
Price: From £47.99
Why We Love This Product:
Zooki offers a refreshing, drinkable Magnesium option using liposomal technology to enhance absorption. It’s ideal for users who dislike swallowing pills and want a flavour-forward option. While effective and enjoyable, it does contain sweeteners, thickeners like Xanthan gum and carriers. It may overall be well suited to those who prefer a convenient ‘on-the-go’ Magnesium, available in single servings’ format.
Reasons to Buy:
- Liposomal delivery offers an innovative form of delivery thought to provide improved absorption
- Pleasant pineapple and guava flavour
- No need for capsules or tablets
- Convenient for those with swallowing difficulties, who would rather not open and dissolve the contents of capsules for instance.
- GMO free, vegan friendly and sugar free
6. Artah Essential Magnesium
Price: From £20.40
Why We Love This Product:
Artah’s Essential Magnesium combines Magnesium bisglycinate and citrate, offering comprehensive support for energy, muscle function, and the nervous system. This potent supplement is an excellent choice for health-conscious consumers, though it’s important to note that it’s not in its original, natural form. While it hasn’t undergone scientific studies, it is third-party tested for impurities. The product’s price, even with a subscription, might be a consideration for some customers.
Reasons to Buy:
- High- strength blend of two well researched forms of Magnesium
- Formulation with minimal additives
- Gluten and dairy-free
- Third-party tested
7. Vitabiotics Ultra Magnesium
Price: £5.95 for 30-day supply
Why We Love This Product:
Vitabiotics Ultra Magnesium is a budget-friendly option that makes Magnesium accessible to a wide audience. However, its use of the least bioavailable forms of Magnesium, Magnesium hydroxide form, along with the heavy use of bulking and anti-caking agents, like talc, Magnesium stearate or silicon dioxide, provides a supplement that is on the lower end of our ratings.
Reasons to Buy:
- Extremely affordable
- Widely available in high street shops
- High strength Magnesium per dose
- For convenience, these tablets offer an on-the-go format.
2025’s Top Magnesium Supplement
Food-Grown® Magnesium
Overall, we highly recommend Wild Nutrition based on a comprehensive review, real experiences and their customer feedback.
- Reduction of tiredness + fatigue
- Psychological function
- Bone, muscle + teeth support
- Nervous system support
- Scientifically studied
Always consult with your healthcare provider before beginning any new supplement, especially if you have existing health conditions or are taking medications.
References
- Orlova S. et al. (2021). Risk factors and comorbidities associated with magnesium deficiency in pregnant women and women with hormone-related conditions: analysis of a large real-world dataset. BMC Pregnancy Childbirth: 21(1):76.
- Briskey, D. et al.(2024) Wild Nutrition’s Food-Grown® Magnesium Supplementation Increases Sleep Quality and Sleep Duration and Reduces Stress in a Healthy Adult Population: A Double-Blind, Randomised, Placebo-Controlled Study.Food and Nutrition Sciences. 15: 509-523.
- Liguori, S. et al (2024) Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. Int J Mol Sci: 25(20):11220.
- Noah, L. et al. (2021) Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health: 37(5):1000-1009.
- Werner, T. et al. (2019) Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnes Res:32(3):63-71.
- Nielsen, FH. Johnson, LK. and Zeng, H. (2010)Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res: 23(4):158-68.
- Yelverton, CA. et al.(2022) Diet and mental health in pregnancy: Nutrients of importance based on large observational cohort data. Nutrition:96:111582.