Best Magnesium: A Doctor’s Opinion (2025)

Le magnésium est le 4^e minéral le plus présent dans le corps humain. Essentiel au bon fonctionnement de l’organisme, il intervient dans plus de 300 réactions biologiques¹ {{{TEMP_MARK_73}}} {{{TEMP_MARK_{{{TEMP_MARK_194}}}}}} {{{TEMP_MARK_41}}}

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Selection Summary

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Ainsi, des études ont montré qu’une supplémentation en magnésium serait bénéfique pour faire baisser la pression artérielle^{{{{TEMP_MARK_194}}}}, améliorer certains troubles du sommeil³, mais aussi l’humeur et les migraines (pour ces {{{TEMP_MARK_194}}} derniers, le niveau de preuves demande encore à être étoffé). Une bonne quantité de magnésium permettrait de réduire certains facteurs de risque de maladies cardiaques⁴ et aurait un effet sur la sensibilité à l’insuline et le contrôle de la glycémie⁵. 

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Résultat, de multiples études à travers le monde montrent un pourcentage conséquent de la population carencée en magnésium. En France, {{{TEMP_MARK_194}}}3% des femmes et 18% des hommes ont des apports insuffisants⁶{{{TEMP_MARK_175}}}

Magnesium deficiency sometimes goes unnoticed or manifests itself through nonspecific signs such as fatigue, lack of energy, sleep difficulties… Others, like eyelid twitching, are more indicative of magnesium deficiency. 

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	{{{TEMP_MARK_164}}}	Nutrition	Safety	{{{TEMP_MARK_17{{{TEMP_MARK_194}}}}}}
#1 – Nutri&Co 🥇	4.7	5	4	5
{{{TEMP_MARK_84}}}	4.0	4	4	4
#3 – Nutrimea	3.7	{{{TEMP_MARK_194}}}	5	4
#4 – Nutripure	3.7	3	4	4
{{{TEMP_MARK_157}}}	{{{TEMP_MARK_18{{{TEMP_MARK_194}}}}}}	3	4	3
{{{TEMP_MARK_159}}}	{{{TEMP_MARK_18{{{TEMP_MARK_194}}}}}}	3	4	3
{{{TEMP_MARK_16{{{TEMP_MARK_194}}}}}}	{{{TEMP_MARK_18{{{TEMP_MARK_194}}}}}}	4	3	3
#8 – Forté Pharma	{{{TEMP_MARK_185}}}	4	{{{TEMP_MARK_194}}}	3
{{{TEMP_MARK_163}}}	2.7	3	3	{{{TEMP_MARK_194}}}
#10 – Mag 2	2.3	3	{{{TEMP_MARK_194}}}	{{{TEMP_MARK_194}}}

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Each product was analyzed based on three main criteria: nutrition, safety, and brand. 

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1. Nutritional Value

The Different Forms of Magnesium and Their Content

To be absorbed, magnesium needs to be accompanied by a transporter, in other words, another molecule to which it will attach to facilitate passage through the intestinal barrier. The quality of assimilation is an essential point.

There are several forms of magnesium that distinguish themselves from one another by three important characteristics: the elemental magnesium content (that is, the percentage of magnesium contained in the product), its bioavailability (namely, its ability to be effectively used), and digestive tolerance.

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ont une teneur plus élevée en magnésium, mais sont moins bien assimilées et généralement moins bien tolérées au niveau digestif⁷{{{TEMP_MARK_175}}}

Pour les formes organiques, comme le citrate ou le malate de magnésium, c’est l’inverse : plus faible teneur mais meilleure assimilation⁸ {{{TEMP_MARK_148}}} {{{TEMP_MARK_1{{{TEMP_MARK_194}}}}}} {{{TEMP_MARK_34}}} {{{TEMP_MARK_57}}}

Two substances are known to promote the absorption of magnesium by the body: 

• la vitamine B6 qui facilite l’assimilation et la captation du magnésium par les tissus⁹{{{TEMP_MARK_165}}}
• la taurine qui favorise l’augmentation du taux de magnésium dans les cellules¹⁰{{{TEMP_MARK_173}}}

The formats presented in capsules or tablets may contain additives. 

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There is no synthetic magnesium, just as there cannot be organic magnesium, regardless of its origin.

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Best Magnesium: My Opinion

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3 capsules contain a total of 300 mg, with a recommended dose of one capsule at each meal.

To enhance absorption, the presence of vitamin B6 complements the formula (2 mg per daily intake, or 143% of the NRV).

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The bottle of 120 capsules allows a 40-day course at an affordable cost of 19.90€.

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# Best alternative

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Novoma is a French brand founded in 2012. It claims the natural and traceable origin of all its ingredients and is made in France. 

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The recommended dosage is 3 capsules per day in one intake (midday or evening). These also contain vitamin B6 (2.8 mg, or 200% of the NRV) and 120 mg of taurine. These two elements are complementary and have recognized properties for enhancing magnesium absorption.

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Novoma explains the choice of bisglycinate in detail.

A bottle of 120 capsules (40-day course) costs 20.90 €.

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The high ranking in the selection of the best marine magnesium is due to the fact that the safety scores (additive and place of manufacture) and brand reputation are very good. But the nutritional score alone is not excellent (the overall ranking is obtained by averaging).

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Where can you find magnesium?

Food is full of sources of magnesium. It should be prioritized. 

Among the most concentrated sources, there are seaweeds (sea lettuce, kombu), dried herbs (parsley, basil, mint…), cocoa, seafood, whole grains, legumes, nuts (almonds, cashews…), coffee, and some mineral waters.

However, changes in dietary habits and the increasing mineral-poor soils are responsible for deficiencies. 

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How much magnesium should be consumed per day?

L’apport satisfaisant (AS) préconisé par l’ANSES¹¹ is 380 mg/day for a healthy adult man and 300 mg/day for a woman.

L’EFSA (autorité européenne de sécurité des aliments) définit comme apport adéquat 350 mg/j chez l’homme et toujours 300 mg/j chez une femme^{1{{{TEMP_MARK_194}}}}{{{TEMP_MARK_175}}}

What are the symptoms of a magnesium deficiency?

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2. Dibaba DT, Xun P, Song Y, Rosanoff A, Shechter M, He K. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921-929.

3. Zhang Y, Chen C, Lu L, et al. Association of magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study. Curr Dev Nutr. 2021;5(Suppl 2):1109. 

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6. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.

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8. Kappeler D, Heimbeck I, Herpich C, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3(1):7.

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10. Jeon SH, Lee MY, Kim SJ, et al. Taurine increases cell proliferation and generates an increase in [Mg ^{{{{TEMP_MARK_194}}}+} ] i accompanied by ERK 1/{{{TEMP_MARK_194}}} activation in human osteoblast cells. FEBS Lett. {{{TEMP_MARK_194}}}007;581(30):59{{{TEMP_MARK_194}}}9-5934{{{TEMP_MARK_175}}}

11. Nutritional references for vitamins and minerals. Anses – French Agency for Food, Environmental and Occupational Health & Safety.

12. Dietary Reference Values for magnesium | EFSA. 

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