Whether it’s better sleep, stress relief or improved energy, the best magnesium supplement can offer a number of benefits. Magnesium is an important mineral that our bodies need to carry out the functioning of over 300 enzymes, crucial for supporting muscle and nerve function, as well as energy production.

Magnesium rich foods include legumes, brown rice, green leafy vegetables, wholegrains and even dark chocolate. But according to figures, almost half (48%) of the U.S. population consumes less than the required amount of magnesium.

According to the National Institutes of Health, women aged 19-30 years need around 310 mg magnesium per day, with men needing 400 mg. For those aged 31 and over, the RDA is slightly higher; 320 mg for women, and 420 mg for men. If you’re struggling to get enough magnesium from diet alone, the best magnesium supplement may help to top up your levels.

But there are so many more benefits of magnesium. This mineral helps to regulate neurotransmitters that are related to sleep, as well as serotonin (the ‘feel good’ hormone), potentially improving mood. Researchers have also found that taking magnesium for headaches could shorten severity and frequency, while women who took magnesium for period pain experienced a reduction in symptoms, according to a Cochrane review.

But choosing the best magnesium supplement for you can be tricky. Magnesium comes in multiple forms, including citrate, malate, oxide and even sulfate ⁠— better known as Epsom salts. The former tends to be one of the most bioavailable forms, which is why our top pick, Pure Encapsulations Magnesium (citrate) is best for most people. If you have a more sensitive stomach, Vital Nutrients Magnesium contains a combination of glycinate and malate, which tends to produce less digestive discomfort.

Below, we’ve put together advice on different types of magnesium, to help you find the most appropriate option for you. Read on for our round-up of the best magnesium supplement you can buy right now, with options to suit a range of budgets and preferences.

Expert