December 2, 2022
25 Best Semen Enhancers In 2022

25 Best Semen Enhancers In 2022

25 Best Semen Enhancers In 2022

Disclaimer: This article contains affiliate links to products. We may receive a commission for purchases made through these links.

There are many hormones that impact sperm production and quality, including testosterone. In fact, many studies have found a significant relationship between low testosterone levels and sperm motility.

For most men, testosterone levels begin to decline in their late 30s. Other factors such as stress, diet, and lifestyle choices also negatively impact the body’s production and regulation of testosterone.

Low testosterone can cause all sorts of side effects, including low libido, moodiness, muscle loss, fatigue, and fertility issues. If you want to enhance your semen, you’ll want to start by boosting your testosterone levels.

25 Best Semen Enhancers In 2022
25 Best Semen Enhancers In 2022

Keep reading to learn more about the 25 best semen enhancers for men of all ages.

Elm & Rye Testosterone Support was developed by a team of world-class researchers using scientifically-proven ingredients. This supplement increases libido, improves mood, and helps with weight management by supporting testosterone production and maintaining healthy levels.

Each capsule (or gummy!) contains a custom blend of six core ingredients, including Tribulus Terrestris, diindolylmethane (DIM), gamma oryzanol, and Tongkat Ali. Elm & Rye Testosterone Support is made with only the highest quality, ethically sourced compounds.

Take just one a day to give your testosterone levels a healthy boost.

Relax, unwind, and support your body’s testosterone production and levels with Penguin CBD Capsules. These capsules are quick, convenient, and can be taken anywhere at any time. Each one contains 25mg of premium broad-spectrum hemp extract.

While CBD is commonly used for stress relief, pain management, and to improve sleep quality, it may also help to boost testosterone levels. Research has shown that CBD may increase testosterone levels by signaling to the endocannabinoid system to produce higher quantities of the hormone.

3. Umzu Testro-X

Umzu Testro-X uses all-natural ingredients to stimulate your body’s natural testosterone production. Each capsule contains a blend of vitamins, minerals, and herbs that improve hormonal function while also helping to optimize sleep, recovery, and strength.

Umzu Testro-X also gives you a nice boost of energy that lasts throughout the day. Feel better than ever and enjoy more stamina both in and out of the bedroom.

4. SNAP Testo Booster

SNAP Testo Booster is a natural remedy for all sorts of male problems, including low testosterone and poor semen quality. This supplement is made with a blend of D-aspartic acid, along with ten botanicals, including horny goat weed, stinging nettle, fenugreek, saw palmetto, and Tribulus Terrestris.

With SNAP Testo Booster, you’ll experience an improvement in performance, energy levels, and mass gains. It also provides holistic support for male reproductive health.

5. Life Extension Testosterone Elite

Enjoy youthful testosterone production no matter your age with Life Extension Testosterone Elite. This supplement combines powerful cacao and pomegranate extracts along with luteolin. These compounds support testosterone production while also promoting healthy free testosterone levels.

When taken as directed, Life Extension Testosterone Elite supports healthy muscle and bone mass, strength, and sex drive. These capsules are non-GMO and gluten-free.

6. Primal T 1st Phorm

Primal T 1st Phorm is uniquely formulated to support testosterone levels while helping to manage estrogen. This supplement helps you to go harder in the gym with a precise blend of boron citrate, Tribulus, and long jack 100. These compounds support the luteinizing hormone, which helps your body to produce more free testosterone naturally.

Primal T 1st Phorm is also crafted with DIM, ashwagandha, and calcium D glucarate, which further help to manage a healthy hormone balance.

7. Jym Alpha Testosterone Support

Maintain a healthy hormone balance with Jym Alpha Testosterone Support. These vegetarian capsules are formulated to support healthy testosterone levels, muscle growth, and strength. It’s crafted with premium ingredients like fenugreek, quercetin, ashwagandha, diindolylmethane, and other quality compounds.

Feel better, look better, and perform your best with Jym Alpha Testosterone Support. Dropping body fat and increasing your muscle mass is as easy as two servings a day!

8. GNC Men’s Advanced Testosterone

Improve your sexual health and support healthy testosterone levels with GNC Men’s Advanced Testosterone. This supplement is made with clinically studied ingredients that have been shown to support blood flow and sexual health. Each capsule contains a blend of vitamins, minerals, and herbal ingredients, including fenugreek, thiamin, calcium, ginseng, B vitamins, and more.

Take just two capsules each day to kick your testosterone levels into high gear.

9. Irwin Naturals Testosterone Mega Boost RED

Getting older doesn’t mean that you have to live with declining testosterone levels. Irwin Naturals Testosterone Mega Boost RED is formulated to promote vitality while supporting sex drive, mood, muscle mass, and muscle strength. It’s crafted with LJ100 Longjack along with nitric oxide and other ingredients like ginkgo extract and Asian ginseng.

Irwin Naturals Testosterone Mega Boost RED is enhanced with Bioperine, which improves potency, bioavailability, and absorption.

10. Essential Elements T-hero

For advanced male health support, try Essential Elements T-hero. This natural stamina and vitality booster is formulated to provide advanced male health support while also increasing muscle mass, strength, and energy levels. It’s made with a blend of boron, ashwagandha, and potent shilajit to bring all of the health benefits that come with increased testosterone.

By adding Essential Elements T-hero to your daily health routine, you’ll experience improved muscle mass, sex drive, and red blood cell production.

11. Zhou Boost Elite

Zhou Boost Elite is a premium testosterone booster that increases energy and stamina so that you can feel your best. It offers a 3-in-1 boost using a blend of nine powerful ingredients that work to support your free testosterone levels. Each capsule provides the natural benefits of fenugreek, Tribulus Terrestris, ginseng, maca root powder, and other proven compounds.

Get your passion back and enjoy feeling youthful again with Zhou Boost Elite.

12. Cellucor P6 Ultimate GH

There’s no better time to unlock your fullest potential. Cellucor P6 Ultimate GH offers the perfect combination of all-natural ingredients to give your testosterone levels a healthy increase. This testosterone booster is designed to support T levels, muscle size, strength, and vitality while also offering comprehensive male support.

Cellucor P6 Ultimate GH is formulated with shilajit, L-arginine, velvet bean, DIM, and other powerful ingredients. Get back to feeling like the old you with increased power, strength, and sexual health.

13. Bodybuilding.Com Signature Testosterone Booster

Aging, stress, and other factors can have a negative impact on your testosterone levels. Bodybuilding.Com Signature Testosterone Booster is made with high-quality ingredients at the right doses that help to promote testosterone production while stabilizing T levels. This supplement is made with a blend of clinically studied ingredients, including fenugreek, ashwagandha, zinc, magnesium, and calcium.

With healthy testosterone, you’ll feel amazing and set new PRs in the gym. For best results, take three Bodybuilding.Com Signature Testosterone Booster capsules each day.

14. Force Factor Test X180

Take your manliness to the next level and reach all of your goals with Force Factor Test X180. This supplement is formulated to enhance performance, maximize muscle mass, and boost sex drive. It’s made with premium ingredients you can trust, including two types of ginseng, cordyceps, Tribulus Terrestris, and Testofen.

With Force Factor Test X180, you can get the explosive results that you’ve been craving while turning back the hands of time. Healthy testosterone levels can make a world of a difference in your physical and mental well-being.

15. Nugenix Total-T

Live free, feel your best, and take your performance to the next level with Nugenix Total-T. This scientifically-formulated supplement is designed to increase lean muscle mass while increasing free and total testosterone levels. These capsules are made with a blend of essential vitamins and minerals along with Eurycoma longifolia, boron, L-citrulline malate, and Testofen.

Nugenix Total-T is non-GMO, gluten-free, soy-free, and doesn’t contain low-quality ingredients like fillers or synthetic colors.

16. NOW Foods TestoJack 200

Enhance your vitality and support healthy sexual activity with NOW Foods TestoJack 200. This male performance supplement is made with a powerful blend of botanical ingredients that offer a one-two punch for testosterone production and sexual health. Each capsule contains a blend of maca root, Tongkat Ali, horny goat weed, ginseng root, and other all-natural ingredients.

NOW Foods TestoJack 200 is made in the USA using globally sourced ingredients. It doesn’t contain any gluten, soy, wheat, egg, fish, yeast, or other common allergens.

17. Muscletech Test HD Elite

Increase testosterone production so that you see (and feel!) results in and out of the gym with Muscletech Test HD Elite. This supplement is formulated to boost T levels while also reducing cortisol in just seven days. It’s made with a blend of boron, ashwagandha, shilajit, and EnoSTIM, which supports increased blood flow and nitric oxide.

Redefine your strength and kick aging to the curb with Muscletech Test HD Elite.

18. Roman Testosterone Support

Enjoy all-natural testosterone and muscle health support with Roman Testosterone Support. This supplement is backed by science and created by doctors using the highest quality ingredients. Each serving offers the benefits of all-natural compounds like ashwagandha and maca along with a blend of vitamins and minerals, including vitamin D3, zinc, and magnesium.

Roman Testosterone Support is designed for any man who wants to support their body’s natural function. With healthy T levels, you’ll improve your bone and muscle mass while boosting the production of red blood cells and sperm.

19. NaturesPlus Ultra T Male

Keep your body in sync and boost your testosterone levels with NaturesPlus Ultra T Male. This supplement is made with a blend of vitamins, minerals, and botanicals for superior men’s healthy support. Each capsule provides the natural benefits of Rhodiola, ginseng, and fenugreek extract. Pack on the muscle and say goodbye to stubborn fat for good.

NaturesPlus Ultra T Male is gluten-free, vegan, and doesn’t contain any synthetic hormones.

20. Six Star Pro Testosterone Booster

Maintain peak testosterone levels while reducing cortisol with Six Star Pro Testosterone Booster. This supplement is formulated to support muscle growth and strength gains in as little as seven days. Each serving is loaded with boron citrate and Rhodiola extract which amplifies your body’s testosterone levels.

With Six Star Pro Testosterone Booster, you’ll see results at the gym, at work, and in the bedroom. Feeling your best has never been so easy.

21. Olympian Labs Testosterone Booster

Encourage healthy testosterone production and support whole-body health with Olympian Labs Testosterone Booster. This supplement is made with a unique blend of vitamin B6, DHEA/DIM, and Rhodiola Rosea. These ingredients manage estrogens while working to naturally boost testosterone production.

With stabilized testosterone levels, you’ll improve your mental and physical well-being. Olympian Labs Testosterone Booster can help with fat loss, lean muscle gain, energy levels, and improved vitality.

22. Sculpt Nation Test Boost Max

Make low testosterone a problem of the past with Sculpt Nation Test Boost Max. Stop letting low T wreak havoc on your mind, body, and overall health. This supplement works by helping your body to produce more testosterone, naturally. Each capsule is made with research-backed ingredients, including ginseng, Tribulus Terrestris, ashwagandha, cordyceps mushroom, and others.

When taken as directed, Sculpt Nation Test Boost Max can increase your libido, boost your workouts, and torch body fat faster than you ever imagined.

23. Blue Star Nutraceuticals Status

Naturally, increase your testosterone levels with Blue Star Nutraceuticals Status. This supplement offers clinically researched doses of magnesium, zinc, and vitamin B6 along with KSM-66 ashwagandha. Say goodbye to losing muscle mass, sleep, and energy with this potent supplement.

When taken as directed, Blue Star Nutraceuticals Status helps to reduce fatigue and brain fog while improving your sleep quality and stamina.

24. Genius Test Testosterone Booster

Increase your testosterone levels the smart way with Genius Test Testosterone Booster. This supplement is made with premium ingredients that decrease cortisol and increase free testosterone levels while supporting energy and libido. Each serving delivers KSM66 Ashwagandha and Diindolylmethane, along with Shilajit-Fulvic Acid.

Maintain a healthy hormone balance and get back to feeling your best with Genius Test Testosterone Booster.

25. Prime Labs Prime Test

Support your body’s natural testosterone production with Prime Labs Prime Test. This T booster may improve energy, strength, and stamina with a potent blend of herbal and all-natural ingredients. Each capsule is loaded with saw palmetto and Tongkat Ali extract. This supplement doesn’t contain any artificial ingredients or GMOs.

Boost your health and experience all of the benefits of healthy testosterone levels with Prime Labs Prime Test.

Final thoughts

Boosting your testosterone and enhancing your semen quality and quantity has never been easier! We highly recommend the 25 products above. No matter if you’re 35 or 65, there’s no better time than now to take charge of your health as a man.

The Best Magnesium Supplement For Sleep, Anxiety, Leg Cramps, And More

Best Magnesium Supplements_Hero

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The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn a commission at no cost to you, the reader. The Sports Illustrated editorial team is not involved in the creation of this content. Learn more here.

Magnesium is an essential mineral for optimal nutrition, yet nearly two-thirds of people in the Western world are deficient in the recommended daily dose. There are many benefits to trying a magnesium supplement if you aren’t getting enough, since it plays a crucial role in brain health, heart health, and metabolism.

Magnesium supplements come in many forms, which makes choosing one a challenge. To take the guesswork out of which is best for you, we’ve compiled a list of the 14 best magnesium supplements on the market. We’ve also included a handy guide to help you choose the right one for your needs.

Our Picks for the Best Magnesium Supplement: Natural Vitality Calm

Swanson Vitamins

Key features and specs:

  • Form: Powder
  • Type: Magnesium citrate
  • Dose: 350 milligrams per serving (two teaspoons)
  • Amount Per Container: 226 grams (eight ounces) per container
  • Age Range: Adults (Kids version is available)
  • Price: $16.07

Sleep is vital for overall health and wellness, but sometimes stress or anxiety gets in the way of quality rest. Magnesium can improve sleep quality and reduce insomnia, and a recent study suggests that magnesium has a beneficial effect on anxiety. That’s why Natural Vitality Calm is formulated with 350 milligrams of magnesium per serving. In addition to helping you get those Zzzs, healthy magnesium levels in the body are linked to a lower stress response.

Natural Vitality Calm comes in a powder form and can be added to a cup of hot water or tea. You can also mix it into a cool beverage or smoothie. Diluting the powder breaks down the magnesium carbonate into more soluble (easily absorbed) magnesium citrate. Be sure to wait 15 minutes before consuming it in cold liquids, which is how long the conversion to magnesium citrate takes (per the company’s FAQ).

Natural Vitality Calm is vegan and gluten-free, without added preservatives. It’s made with mineral ingredients sourced from the ocean. Magnesium citrate may cause a mild laxative effect, so people with dehydration or frequent loose stools may want to steer clear of this powder. It can also interact with some medications, so ask your doctor before adding it to your bedtime routine.

Purchase Natural Vitality Calm

MegaFood Magnesium

Swanson Vitamins

Key features and specs:

  • Form: Tablet
  • Type: Magnesium bisglycinate
  • Dose: 50 grams per tablet
  • Amount Per Container: 90 tablets
  • Age Range: Adults
  • Price: $25.75

With 50 grams of magnesium bisglycinate per serving, MegaFood Magnesium is the best magnesium supplement on our list for leg cramp relief. Among pregnant women, magnesium bisglycinate was proven to help reduce leg cramps—but it’s also effective for those experiencing muscle cramps from (for example) standing too long or finishing an intense leg day session. Magnesium gets depleted after strenuous exercise, so re-up your intake after a sweat session. It can also get your blood flowing, which helps to loosen up tense muscles.

MegaFoods combines 50 grams of spinach with 50 grams of magnesium bisglycinate per serving. For reference, a half cup of cooked spinach is equal to 78 grams of magnesium, or 19 percent of the recommended daily value. Take a MegaFood tablet daily on an empty stomach, preferably post-workout. For the best results, combine it with magnesium-rich foods. If you take blood thinners, note that they can interact with spinach and cause bleeding, so consult your doctor before taking this supplement.

MegaFood Magnesium is gluten-free, dairy-free, soy-free, vegan, and non-GMO. Also, MegaFood is a Certified B Corporation. Certified B companies focus on ethical practices, like soil health and sustainable farming.

Pro Tip: If you’re prone to muscle cramps, stay hydrated, since dehydration and loss of electrolytes can cause cramping.

Purchase MegaFood Magnesium

Life Extension Neuro Mag Magnesium L Threonate

Swanson Vitamins

Key features and specs:

  • Form: Capsule
  • Type: Magnesium L-Threonate
  • Dose: 144 milligrams (three capsules)
  • Amount Per Container: 90 capsules (30 servings)
  • Age Range: Adults
  • Price: $30.75

There is evidence that magnesium supplementation may reduce mild to moderate anxiety in adults. Anxiety caused by poor sleep quality or memory loss may be reduced by taking magnesium L-threonate. Derived by a team of scientists, L-threonate can improve brain functions that may contribute to lower levels of anxiety; examples include improved sleep and learning abilities, and sharper memory.

Each dose of Life Extension Neuro-Mag Magnesium L-Threonate consists of 144 milligrams of magnesium L-threonate. Due to its scientifically-curated formula, L-threonate magnesium readily crosses the blood-brain barrier. This means your brain gets a higher available hit, which works better than over-the-counter magnesium. For best results, take three capsules (one serving) daily with magnesium-rich foods.

Life Extension Neuro-Mag is gluten-free and non-GMO. The company has a 100 percent satisfaction guarantee, with refunds for up to a year, regardless of how many pills are left. The company is audited twice a year by NSF International. NSF ensures products follow manufacturing compliance and have the true strength, purity, and ingredients listed on the label.

Purchase Life Extension Neuro-Mag Magnesium L-Threonate

Transparent Labs Magnesium Bisglycinate

Transparent Labs

Key features and specs:

  • Form: Capsule
  • Type: Magnesium bisglycinate
  • Dose: 300 milligrams
  • Amount Per Container: 60 capsules
  • Age Range: Adults
  • Price: $14.99

Transparent Labs Magnesium Bisglycinate is the best magnesium supplement for weight loss for three reasons: it can boost your metabolism, it protects your muscles and it supports healthy blood sugar levels. Each dose contains 300 milligrams of magnesium bisglycinate and is easily absorbed into your system. Take three capsules with or without a meal. It’s also beneficial to take magnesium after intense exercises, like CrossFit. This supplement contains zero artificial sweeteners, preservatives, or colors.

Purchase Transparent Labs Magnesium Bisglycinate

Kal High Absorption Magnesium Glycinate

Swanson Vitamins

Key features and specs:

  • Form: Capsule
  • Type: Magnesium glycinate
  • Dose: 350 milligrams (four capsules per serving)
  • Amount Per Container: 160 capsules (40 servings)
  • Age Range: Adult
  • Price: $19.99

Magnesium assists in hundreds of essential enzymatic processes in the body, including the breakdown of wastes. Kal High Absorption Magnesium Glycinate provides constipation relief that’s bearable with an easy-to-absorb formula. It’s also gentle on the stomach, so you’ll get rid of constipation bloat without added discomfort.

Kal magnesium comes in a dissolvable tablet form. Each serving contains 350 milligrams of magnesium glycinate. Take four capsules with a meal or a glass of water daily. Check with your healthcare provider before taking this supplement for constipation. Do not take it if you have diarrhea. Due to black pepper extract, people sensitive to black pepper should also avoid this supplement. Kal High Absorption Magnesium Glycinate is vegan, gluten-free, and soy free.

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Swanson Ultra Albion Magnesium Glycinate Powder

Swanson Vitamins

Key features and specs:

  • Form: Powder
  • Type: Magnesium bisglycinate chelate
  • Dose: 400 milligrams (one scoop)
  • Amount Per Container: 5.3 ounces (30 servings)
  • Age Range: Adult
  • Price: $9.23

Swanson Ultra Albion Glycinate earned its “best absorbed” title for three reasons. First, glycinate is a highly absorbable form of magnesium. Second, this form is a chelated mineral, which is better tolerated by your body than non-chelated minerals. Third, this formula adds TRAACS technology, making it ultra-absorbable and gentler on your stomach.

Each dose contains 400 milligrams of Albion’s mineral glycinate magnesium. Mix a single scoop of the powder with eight ounces of water or juice daily. Swanson offers a money-back guarantee on their multivitamins and supplements. They are certified by the NSF (National Sanitation Foundation), which is an organization that ensures the quality and safety of manufactured products. Additionally, Swanson follows GMPs (Good Manufacturing Practices), which verify that products have the ingredients and strength of their claims.

Purchase Swanson Ultra – Albion Magnesium Glycinate Powder

Nature's Way Magnesium Complex

Swanson Vitamins

Key features and specs:

  • Form: Capsule
  • Type: Magnesium citrate and oxide
  • Dose: 500 milligrams (two capsules)
  • Amount Per Container: 100 capsules (50 servings)
  • Age Range: Adult
  • Price: $5.63

Magnesium combats high blood pressure—also known as hypertension—by relaxing muscle linings in your arteries and veins. One dose of Nature’s Way Magnesium Complex contains 500 milligrams of magnesium between two capsules (each capsule contains 250 milligrams). It combines magnesium citrate and oxide, which is beneficial because magnesium citrate is better absorbed than other forms of magnesium.

Tip: Try pairing your magnesium supplement with vitamin D for an added effect, since the combination may help reduce blood pressure.

Other ingredients include carbohydrates (less than one percent), gelatin, cellulose, magnesium stearate and silica. This supplement is gluten-free, dairy-free, and soy-free. There are no artificial colors or preservatives. Talk with your healthcare provider before taking this supplement if you take blood pressure medication. Even though it’s helpful for people with hypertension, adding too many supplements at once could be harmful. If you’re pregnant or breastfeeding, you should also talk to your doctor before taking a magnesium supplement.

Purchase Nature’s Way Magnesium Complex

Solaray Calcium and Magnesium

Swanson Vitamins

Key features and specs:

  • Form: Capsule
  • Type: Magnesium oxide, citrate, and amino acid chelate
  • Dose: 500 milligrams magnesium and 1,000 milligrams calcium (four capsules)
  • Amount Per Container: 90 capsules (about 22 servings)
  • Age Range: Adult
  • Price: $9.29

Calcium and magnesium are essential for preventing osteoporosis and boosting bone mineral density (BMD). They work in tandem to strengthen bones since magnesium aids calcium absorption. Solaray’s Calcium and Magnesium supplement pairs 500 milligrams of magnesium in citrate and oxide form with 1,000 milligrams of calcium (100 percent of your recommended daily calcium allowance). It’s a super-charged supplement due to its highly absorbable magnesium citrate and chelate formula. Take four capsules daily with a meal or a glass of water.

Solaray’s Calcium and Magnesium capsules also feature a blend of herbs, including dandelion and parsley. People on blood thinners should watch out for the dandelion because it slows blood clotting. Also, those with kidney issues should consult their doctor before taking this supplement; while dandelion reduces crystal build-up, more calcium can increase the risk of kidney stones. Also note that this product isn’t suitable for gluten-free individuals, as each serving contains 100 milligrams of glutamate.

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Pure Encapsulations Magnesium Glycinate

Pure Encapsulations

Key features and specs:

  • Form: Capsule
  • Type: Magnesium glycinate
  • Dose: 120 milligrams (one capsule)
  • Amount Per Container: 90 capsules
  • Age Range: Ages 18 and up
  • Price: $23.60

Magnesium reduces inflammation and lowers blood pressure, which can help pregnant people prevent both preeclampsia and preterm labor. It also contributes to the development of healthy cells and organs. Each capsule of Pure Encapsulations Magnesium Glycinate is formulated with 120 milligrams of magnesium glycinate—one of the most absorbable forms of magnesium. Start by taking one capsule daily with a meal, and slowly increase to four capsules throughout the day.

Pure Encapsulations Magnesium Glycinate is non-GMO and allergy-friendly. Though made for pregnancy, the label instructs pregnant consumers to check with a healthcare provider before taking it.

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Metagenics Mag Glycinate

Vita Living

Key features and specs:

  • Form: Tablet
  • Type: Magnesium bisglycinate
  • Dose: 100 milligrams (one tablet)
  • Amount Per Container: 120 tables
  • Age Range: Adults
  • Price: $30

Magnesium Glycinate is the most absorbable form of magnesium, so your body gets a higher percentage of magnesium per dose (this is also called bioavailability). Bioavailability is the body’s ability to absorb nutrients and benefits from a supplement or mineral. Factors like how much you take of the mineral, what you eat, and your age affect your body’s absorption.

Each tablet of Metagenics Magnesium Glycinate contains 100 milligrams of magnesium glycinate. The recommended dose is one tablet three times daily or as directed by a healthcare provider. You can take the tablet with or without a meal. This product is non-GMO, gluten-free, and vegetarian.

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NOW Foods Magnesium Oxide Pure Powder

iHerb

Key features and specs:

  • Form: Powder
  • Type: Magnesium oxide
  • Dose: 290 milligrams (quarter teaspoon)
  • Amount Per Container: 227 grams (eight ounces)
  • Age Range: Adults only
  • Price: $9.64

Magnesium oxide is the best form of magnesium for migraines. Magnesium also helps regulate hormone activity and stress, which are two contributors to migraines. NOW Foods Magnesium Oxide comes in a powder form, and each serving contains 290 milligrams of magnesium oxide. Mix a quarter teaspoon of powder into at least six ounces of cold water once daily, with a meal.

For best results, incorporate mindful body relaxation to reduce stress, a trigger for migraines. To prevent hormone-related migraines, take magnesium oxide before your menstrual cycle begins. Talk to your healthcare provider if you are on other medications before taking this supplement. This powder is non-GMO and vegan.

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Thorne Magnesium Bisglycinate

Thorne

Key features and specs:

  • Form: Powder
  • Type: Magnesium bisglycinate
  • Dose: 200 milligrams (one scoop)
  • Amount Per Container: 187 grams (6.5 ounces)
  • Age Range: Adults
  • Price: $44

Thorne Magnesium Bisglycinate powder is excellent for athletes because it’s NSF Certified for Sport. This means it’s in total compliance with major athletic organizations. As a bisglycinate form of magnesium, it’s also highly absorbable and has less of a laxative effect than other forms of magnesium.

Thorne’s magnesium powder is formulated with citric acid and sweetened with monk fruit concentrate. Not just a natural sweetener, monk fruit also boosts metabolism and helps prevent type two diabetes. Each serving contains 200 milligrams of magnesium. Mix one scoop with at least eight ounces of water or juice, or combine it with another powdered supplement, like Liquid IV, for extra electrolyte hydration.

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Nature' s Bounty Magnesium

iHerb

Key features and specs:

  • Form: Coated tablets
  • Type: Magnesium oxide
  • Dose: 500 milligrams (one tablet)
  • Amount Per Container: 100 tablets
  • Age Range: Adults
  • Price: $14.04

Magnesium is an essential mineral for heart health, and studies even show that magnesium can reverse heart disease. Nature’s Bounty Magnesium tablets have 500 milligrams of magnesium per serving. They are also sodium-free. A low-sodium diet prevents fluid build-up in the body, which reduces stress on the heart. Take one Nature’s Bounty Magnesium tablet daily with a meal.

This product is free from artificial ingredients, non-GMO, sugar-free, lactose-free, soy-free, and gluten-free. Nature’s Bounty is GMP certified and is regulated by the United States Pharmacopeia (USP). USP is an independent nonprofit that creates quality standards for dietary supplements.

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Nature’s Bounty Calcium Magnesium Vitamin D and Zinc

iHerb

Key features and specs:

  • Form: Coated caplet
  • Type: Magnesium oxide and gluconate
  • Dose: 400 milligrams (three caplets)
  • Amount Per Container: 100 caplets (about 33 servings)
  • Age Range: Adult
  • Price: $6.39

Nature’s Bounty’s quadruple mineral supplement combines 400 milligrams of magnesium with 25 milligrams of zinc, 1,000 milligrams of calcium, and 15 micrograms of Vitamin D. It’s made with magnesium and zinc gluconate for the best absorption. The essential mineral zinc is a handy immune booster, so pairing it with magnesium doubles your health benefits. Also, magnesium and zinc work with vitamin D to boost antioxidants.

Take three caplets daily, preferably with a meal, to prevent any nausea from the zinc. You can also crush or dissolve the caplets into your food or drink.

Calcium, magnesium, vitamin D, and zinc supplements may benefit pregnant women. Still, make sure to talk with your healthcare provider before adding this supplement, especially if you’re pregnant. Nature’s Bounty Calcium, Magnesium, Vitamin D, and Zinc are non-GMO, without any artificial ingredients. It’s also sugar-free, gluten-free, yeast-free, and sodium-free.

Purchase Nature’s Bounty Calcium, Magnesium, Vitamin D, and Zinc

Magnesium BenefitsInsomnia relief

Magnesium citrate and glycinate may be beneficial for sleep. One study reported improved insomnia for adults receiving 500 milligrams of magnesium per night. Try taking 200 milligrams of magnesium in these forms to start. Also, as a muscle relaxant, magnesium is helpful for calming down later in the day. It’s a possible addition or alternative to insomnia medication because it won’t make you drowsy the next day.

Anxiety

Most forms of magnesium can reduce anxiety and stress by relaxing your body. Many people opt to try magnesium before medication for anxiety because magnesium supplements have fewer side effects.

Muscle cramps

Magnesium can help reduce leg cramps, especially if you’re pregnant. Also, magnesium supplementation can reduce muscle cramps after exercise, since exercise depletes your body’s magnesium stores.

Heart health

Magnesium promotes a healthy heart by opening up your arteries, which improves blood flow. For congestive heart failure patients, magnesium supplementation led to better outcomes and improved quality of life.

Bone building

To build strong bones, get enough Vitamin C and magnesium. Vitamin C is essential for collagen formation and bone development, and magnesium improves bone density (nearly 60 percent of magnesium is stored in the bones). Magnesium also builds new bone cells and prevents bone inflammation.

Constipation relief

For constipation, try magnesium hydroxide or magnesium citrate. The hydroxide form is commonly called “milk of magnesia.” For these saline laxatives, the onset of effect is anywhere between 30 minutes and six hours. Saline laxatives draw water into the stool for an easier bowel movement. Be aware that magnesium hydroxide and citrate should not be used long-term for constipation. Check with your pharmacist or health provider for the best dosage.

Headache relief

Many specialists recommend magnesium oxide for migraine treatment and prevention. Magnesium is a nutraceutical, which is a nutrient that also has medicinal effects. For headaches or migraines, 400 to 600 milligrams of magnesium oxide may provide relief.

Mineral absorption and transport

Essential minerals like calcium and vitamin D need magnesium to work. For example, magnesium turns vitamin D into its active form, and activated vitamin D helps your body use calcium to build healthy bones.

Cellular energy

As the fourth most abundant mineral in the body, magnesium plays a vital role in DNA and RNA synthesis. It’s an essential coenzyme that assists with hundreds of vital processes in your body.

High magnesium concentrations are found in the mitochondria of the cell. Magnesium also activates amino acid and protein synthesis. This is why magnesium is essential for cell function and energy production.

What to Consider Before Taking Magnesium

Before taking magnesium, think about other medications or supplements you may already be taking. The RDA (Recommended Dietary Allowance) is how much you need daily for sufficient nutrition, and it reflects the dietary needs of 97–98 percent of all healthy individuals. According to the National Institute of Health, these are the RDAs for different age groups and populations:

Recommended Dietary Allowances (RDAs) for Magnesium: Child to AdultAgeMaleFemale

Four to eight years

130 milligrams

130 milligrams

Nine to 13 years

240 milligrams

240 milligrams

14 to 18 years

410 milligrams

360 milligrams

19 to 30 years

400 milligrams

310 milligrams

31 to 51+ years

420 milligrams

320 milligrams

Recommended Dietary Allowances (RDAs) for Magnesium: Pregnancy and Breastfeeding or ChestfeedingAgePregnancyBreastfeeding or Chestfeeding

14 to 18 years

400 milligrams

360 milligrams

19 to 30 years

350 milligrams

310 milligrams

31 to 50 years

360 milligrams

320 milligrams

Who Should Take Magnesium?

Magnesium is involved in over 300 biochemical reactions in the body, yet many people are magnesium deficient. So how can you tell if you’re low on magnesium?

Signs and symptoms of magnesium deficiency

Magnesium deficiency or hypomagnesemia can cause a host of health issues. Early signs of low magnesium appear as decreased appetite, nausea, vomiting, and weakness. Magnesium deficiency also alters electrolytes, imbalances hormones, and affects your neuromuscular and cardiovascular systems. Worsening symptoms of low magnesium feel like numbness, tingling, and muscle cramps. Abnormal heartbeat and seizures can also occur. Severe magnesium deficiency leads to lowered levels of calcium and potassium.

Who’s at risk of magnesium deficiency?

Older adults are especially at risk for magnesium deficiency. Insulin resistance puts people with diabetes at risk for low magnesium levels. Stomach issues from chronic diarrhea or Crohn’s disease can also increase your risk, as well as alcoholism or gastric bypass surgery. Basically, anything that affects your nutritional absorption can alter serum magnesium levels and contribute to low magnesium. Certain medications also cause magnesium depletion, so check with your doctor to see if you should take a magnesium supplement with your prescriptions.

Who Shouldn’t Take Magnesium?

Always talk to your healthcare provider before adding magnesium to your routine. Certain medications interact with magnesium. For example, some antacids, certain antibiotics, and several heart medications can cause a reaction. Diuretics, proton pump inhibitors, and digitalis (a heart medicine) interact with magnesium. Avoid talking magnesium along with certain antibiotics and antifungals (such as aminoglycosides and amphotericin B) and some chemo drugs. Don’t take magnesium if you have kidney failure. That’s because the kidneys filter excess magnesium, so the risk of magnesium imbalance is higher with kidney disease. Don’t take magnesium citrate if you’ve had stomach surgery, have diarrhea, or are dehydrated because its laxative effect can make you more dehydrated.

Forms of MagnesiumGlycinate

Magnesium glycinate is easily absorbed in the body and is less likely to have a laxative effect. That’s because glycinate is absorbed by a different part of your intestine, in contrast to other types of magnesium.

Citrate

Magnesium citrate is an over-the-counter drug for occasional constipation and acid indigestion. It’s often used as a laxative over other forms of magnesium because it’s gentler and better absorbed in the body.

Malate

Magnesium malate, or the magnesium salt of malic acid, strengthens bones. It also optimizes calcium absorption. Malic acid is widely used in the food and beverage industry for flavor and acidity.

What’s the best form of magnesium?

Some forms of magnesium absorb better than others. For example, magnesium citrate is readily absorbed and used in your body; however, magnesium glycinate and chelated forms are absorbed better than citrate or lactate forms. Chelated forms of magnesium are easier for your body to absorb because of their molecular structure. Higher bioavailability is better because it means your body can absorb more nutrients.

Magnesium Supplement FAQsWhat are magnesium-rich foods?

Magnesium-rich foods include dark leafy greens (think spinach), beans, almonds, avocados, dark chocolate, tuna, and bananas. Other magnesium-filled foods include pumpkin seeds, cashews, chia seeds, fortified cereal, edamame, brown rice, and salmon. In general, fish, leafy veggies, and foods with healthy fats are magnesium-rich sources.

What’s the best time of day to take magnesium?

Nighttime is usually a good time to take magnesium, since it may have a relaxing effect. Be sure to check the label of the product for the recommended use, and start with the lowest dose.

What vitamins and supplements shouldn’t be taken with magnesium?

It’s recommended to take magnesium one to two hours apart from fiber, folate, iron, zinc, and multivitamins for the best absorption.

Is it good to take magnesium every day?

You can take magnesium every day, although adding too much at once could cause nausea, cramping, and diarrhea. Talk with your healthcare provider before starting a consistent magnesium regimen.

Prices are accurate and items are in stock as of publishing time.

6 Best Melatonin Supplements

Melatonin, a natural hormone in our brains, can be taken at night to help you sleep. By doing so, your brain will tell your body that it’s time to sleep. The artificial melatonin in an added supplement mimics the naturally occurring melatonin in our brains when it gets dark out. It’s a natural sleep aid with no prescription required.

How much melatonin can adults take?

Typical melatonin doses are between 1 and 5 milligrams, although some products go as high as 20 mg. Experts at the Cleveland Clinic recommend trying 1 mg of melatonin for a whole week, then upping the dose by 1 mg each following week. Stop once you get to 10 mg (do not exceed 10 mg) or until the time it takes for you to fall asleep has decreased. Speak with your physician about any dosage concerns.

Here are the best melatonin supplements on the market. 

Amazon

Dosage: 1 tablet, one hour before bedtime melatonin per serving: 5 mg

Nature Made is one of the best vitamin supplement brands on the market, if not the best. All of its supplements are USP-verified, meaning that the products and facilities have been tested for toxins and contaminants and that the label is correct. Nature Made Melatonin tablets contain 5 mg of melatonin and 80 mg of calcium (as dibasic calcium phosphate), about only 6% of the daily recommended value of calcium. If you already take a multivitamin with calcium, this shouldn’t interfere. In addition, one tablet also contains sodium starch glycolate, magnesium stearate, and croscarmellose sodium. Nature Made is free of added colors, preservatives, artificial flavors, and gluten.

Take one tablet about an hour before you go to bed. One bottle will last about 90 days.

Pros:

  • Nature Made supplements are always USP-verified and affordable
  • One bottle is enough for 90 nights

Cons:

  • May take up to an hour to kick in
  • Not intended for anyone under 18 years of age

Amazon

Dosage: 1 tablet at bedtime melatonin per serving: 5 mg

Nature’s Bounty has over 50 years of experience in the supplements industry. The company is known for being affordable and accessible. The tablets in a bottle of Nature’s Bounty’s Melatonin are double-layered, meaning that the first layer of 2.5 mg of melatonin is fast-acting. The second layer of an added 2.5 mg of melatonin is intended for extended release. In addition to the melatonin, one tablet contains dicalcium phosphate, vegetable cellulose, and less than 2% of silica, triacetin, vegetable juice color, vegetable magnesium stearate, and vegetable stearic acid. Nature Bounty’s supplements are non-GMO and contain no artificial flavors, sweeteners, preservatives, sugar, starch, milk, soy, sodium, gluten, wheat, yeast, or fish.

Take one tablet at bedtime. One bottle will last for about 60 nights.

Pros:

  • A great price for the number of tablets and melatonin
  • Bi-layer tablets for quick release and extended release later

Cons:

Amazon

Dosage: 2 gummies, 30 minutes before bedtimeMelatonin per serving: 3 mg

Olly consistently produces great-tasting gummy vitamins. If you don’t like swallowing pills with an aftertaste, gummy supplements may be for you. Olly Sleep gummies are unique on this list because they don’t just contain melatonin. Each serving size of two gummies contains 15 calories, 3 grams of carbohydrates, 2 g of added sugar, 1 g of protein, 100 mg of L-Theanine, 3 mg of melatonin, 17 mg of chamomile extract, 17 mg of passionflower extract, and 16 mg of lemon balm extract. Other ingredients include glucose syrup, beet sugar, water, gelatin, natural flavors, citric acid, coloring (from blueberry and carrot juices), pectin, vegetable oil, and carnauba wax. They’re processed in a facility that makes products that may contain soy, egg, peanuts, tree nuts, milk, fish, shellfish, and wheat.

The gummies are blackberry-flavored, gluten-free, and contain no artificial flavors. Take two gummies 30 minutes before bed — no water or food is required. One bottle contains enough for about 25 nights.

Pros:

Cons:

  • One bottle contains only enough for 25 nights
  • A lower dose of melatonin

Amazon

Dosage: 1 tablet, 20 minutes before bedtimeMelatonin per serving: 10 mg

Natrol is one of the most popular melatonin brands. One bottle of Natrol contains 100 tablets, enough for 100 nights. The fast-dissolving tablets don’t require any water. One serving contains 10 mg of melatonin and other added ingredients such as dextrose, microcrystalline cellulose, cellulose gum, crospovidone, maltodextrin, glyceryl behenate, sucrose esters, gum acacia, beetroot powder, silicon dioxide, sucralose, and artificial flavor. The tablets are free of milk, egg, fish, shellfish, tree nuts, peanuts, soy, yeast, and preservatives.

This is the exact melatonin supplement that I sometimes use before bed. The only reason why these supplements aren’t the best overall is that they may not be for everyone. The flavor is similar to children’s cherry cough syrup, so I make sure to always brush my teeth after taking one tablet. However, Natrol does offer another citrus flavor.

Pros:

  • Only takes about 20 minutes to kick in
  • No added sugar

Cons:

  • Not everyone will like the flavor
  • With this high of a dose of melatonin, you have to be careful

Amazon

Dosage: One capsule at bedtimeMelatonin per serving: 3 mg

Thorne is a well-known personalized supplement subscription brand. Thorne is popular with athletes because some of their supplements are NSF-certified for sports. You know what you are putting in your body from looking at the label — no surprises. Thorne Melatonin contains 3 mg of melatonin and other ingredients including microcrystalline cellulose, hypromellose (derived from cellulose) capsule, calcium laurate, and silicon dioxide. The capsules are free of artificial flavors, gluten, dairy, and soy.

This vegan supplement is to be taken at bedtime. One bottle will last about 60 nights.

Pros:

Cons:

  • One of the more expensive on this list
  • Only enough for 60 nights

Amazon

Dosage: 1/4 teaspoon (about 20 drops) at bedtime

Melatonin per serving: 3 mg

Liquid supplements are great for anyone who dislikes swallowing pills or artificial flavors of gummy vitamins. Now Liquid Melatonin comes in a pack of two 2.0 fluid-ounce bottles and requires about 20 drops a serving. Each bottle contains about 60 servings. The lower dose of 3 mg may require a second serving before bed. In addition to melatonin, the supplement also contains water, vegetable glycerin, fructose, xylitol (which is very harmful to pets — keep out of reach), organic cane alcohol (6%), natural orange extract (citrus Sinensis), natural flavors, potassium sorbate (as preservative), citric acid, malic acid, and natural lemon oil. This liquid supplement is free of gluten, soy, milk, egg, fish, or shellfish ingredients.

At bedtime, take the drops directly, or you can add them to your favorite beverage. The flavor is citrusy, but reviewers have described the taste as unpleasant. Drinking something afterward is recommended.

Pros:

  • Vegan
  • In addition to flavoring, only contains melatonin

Cons:

  • Each serving has a lower dose of melatonin than others on this list
  • Some people reported the bottles arriving broken or damaged

How we chose the best melatonin supplements

All supplements on this list are 100% drug-free. They were chosen by my personal experience of taking melatonin supplements and my expertise in vitamin brands, pricing, ingredients, and verification knowledge.

Melatonin supplements FAQs

Melatonin is a naturally occurring hormone in the brain. It helps our circadian rhythm tell us it is time to sleep when we’re exposed to darkness.

What are the negative effects of melatonin?

There are some negative effects of melatonin to be aware of with these supplements. These include waking up groggy, having headaches, dizziness, nausea, and drowsiness.

Always speak with your doctor before starting any supplements, such as melatonin. They can help you determine the correct dosage.

Does melatonin make you sleepy?

Yes, melatonin works by making you sleepy around bedtime. The supplement mimics the naturally occurring hormone in our brains that tells our body it is time to fall asleep. In addition, melatonin can also make you dizzy or drowsy.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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