Best Magnesium for Leg Cramps (2026)
Leg cramps — especially the ones that strike at night — are often linked to magnesium deficiency. Magnesium is essential for proper muscle contraction and relaxation, and studies show that up to two-thirds of Americans don’t get enough of it. The right magnesium supplement can provide fast, lasting relief from leg cramps, charley horses, and muscle spasms. Here are the best options for 2026.
Quick Comparison
| Product | Key Ingredient | Form | Best For | Rating |
|---|---|---|---|---|
| Lunakai Magnesium Glycinate Gummies | 420mg Magnesium Glycinate + L-Theanine | Gummies | Best Overall | 9.5/10 |
| PYM Mood Magnesium Powder | Mag Glycinate + L-Threonate + Malate | Powder Packets | Best Multi-Form | 9.3/10 |
| Pink Stork Magnesium Glycinate with Vitamin D | Magnesium Glycinate + Vitamin D | Capsules | Best for Women | 9.1/10 |
| Natures Craft Calming Gummies | Ashwagandha + Magnesium | Gummies | Best Muscle Relaxation Blend | 9.0/10 |
| BioSchwartz Magnesium Glycinate 500mg | 500mg Magnesium Glycinate | Mini Capsules | Best High-Dose | 8.9/10 |
| Vital Nutrients Triple Magnesium Complex | Glycinate + Malate + Oxide (250mg) | Capsules | Best Professional Grade | 8.8/10 |
| Nature’s Branch Magnesium Glycinate 400mg | 400mg Magnesium Glycinate | Tablets | Best Value | 8.7/10 |
1. Lunakai Magnesium Glycinate Gummies with L-Theanine — Best Overall
- L-Theanine + Magnesium Gummies — Contains 426mg of magnesium glycinate and L-Theanine in tasty magnesium gummies to support calm and relaxation in chewable form.
- Magnesium Glycinate Gummies for Sleep Support — Helps adults and kids enjoy restful sleep and a peaceful bedtime routine with gentle, non-habit-forming ingredients.
- Gentle Gummies for Adults & Kids — Made with magnesium glycinate, a highly absorbable form that’s easy on digestion and ideal for sensitive stomachs.
- Delicious Magnesium Supplement with Tropical Flavor — Naturally flavored magnesium gummies offer a tasty experience without artificial flavors or preservatives.
- Vegan Magnesium Gummies for Women, Men & Teens — These non-GMO magnesium gummies are free from gluten, dairy, soy, and common allergens to suit various dietary needs
A high-dose magnesium glycinate gummy with L-theanine for muscle relaxation and cramp prevention.
Lunakai delivers 420mg of magnesium glycinate per serving — one of the highest doses available in a gummy format. Magnesium glycinate is the preferred form for muscle cramps because it offers superior absorption and is gentle on the stomach compared to citrate or oxide forms. The added L-theanine provides complementary muscle-relaxation benefits. Made in the USA, these gummies taste great and make it easy to stay consistent with daily supplementation.
- Pros:
- 420mg magnesium glycinate — high dose for cramp relief
- L-theanine supports additional muscle relaxation
- Gummy format — easy and enjoyable to take daily
- Cons:
- Contains added sugars
- Larger serving size than capsules
Best for: Anyone looking for a high-dose, great-tasting magnesium specifically for leg cramp prevention
2. PYM Mood Magnesium Powder Packets — Best Multi-Form
- Prepare Your Mind: PYM Mood Magnesium is formulated with a mindful blend of amino acids, magnesium, and vitamin B6 to fill your cup, support stress responses and help you sleep soundly. Our travel-ready stick packets make it easy for you to naturally relax while on the go.
- Mindful Blend of Ingredients: Mood Magnesium uses 3 different magnesiums that are most absorbed by the brain: Magnesium L-Threonate to calm your central nervous system and enhance memory, Magnesium Malate to boost mood, and Magnesium Glycinate to help sleep and reduce stress.
- Clean & Flavorful Boost: This vegan yuzu drink is designed to provide a citrus boost to support your sleep, so we recommend giving it a try 1-2 hours before bed. Proudly manufactured in the USA, our gluten-free blend is non-GMO and contains no sugar.
- Everyday Solution To Everyday Stress: Developed by doctors and nutritionists who want you to have a better mood and a better day, our premium amino-infused magnesium powder allows you to naturally relax and focus with a calm state of mind.
- A Mindful Mission: PYM’s mission is to provide natural and effective mental hygiene products to promote self-care and mental well-being. PYM prepares your mind to produce the naturally occurring neurotransmitters that help you feel like yourself again.
Three forms of magnesium — glycinate, L-threonate, and malate — in a convenient mixable powder for comprehensive muscle and nerve support.
PYM’s powder packets combine three complementary magnesium forms. Glycinate targets muscle relaxation directly, malate supports energy production in muscle cells (helping prevent fatigue-related cramping), and L-threonate supports nerve signaling. This multi-form approach addresses leg cramps from several angles. The powder format allows for fast absorption and is easy to mix into water before bed or after exercise.
- Pros:
- Three magnesium forms for multi-pathway cramp support
- Magnesium malate specifically supports muscle energy
- Fast-absorbing powder format
- Cons:
- Only 10 servings per box
- Premium price per serving
Best for: Athletes and active individuals who want comprehensive magnesium support for muscle recovery and cramp prevention
3. Pink Stork Magnesium Glycinate with Vitamin D — Best for Women
- MAGNESIUM MINERAL SUPPLEMENTS: Did you know that most women are not consuming enough magnesium? Pink Stork Magnesium Glycinate contains 100% of the daily recommended Magnesium you need each day - plus Vitamin D3 for mood support. Magnesium plays a crucial part in over 300 biochemical reactions within the body. It helps support energy levels, mood and hormone balance, muscle function, digestive health, and so much more.
- HIGH ABSORPTION + BIOAVAILABLE: Magnesium Glycinate is a highly bioavailable form that’s known for superior absorption and gentle digestion, making it a great option for daily use to help maintain healthy magnesium levels - without the laxative effect often associated with other forms.
- MAGNESIUM FOR CALM: The APA's 2023 Stress in America survey finds women continue to report higher stress levels than ever before; Magnesium supplementation is proven to support natural calm and overall wellness. Many women do not meet the recommended daily intake of magnesium due to dietary choices and lifestyle factors, including dietary Insufficiency, consumption of processed foods, hormonal factors, and health conditions.
- MAGNESIUM POWDER: Made for women, Pink Stork Magnesium capsules combine Magnesium Glycinate Powder with Vitamin D3 and are designed to fit seamlessly into your wellness routine - whether you’re on the go, at home, or grabbing a quiet moment for self-care. Take them whenever it works best for you; consistency is key. If pills aren’t your thing, open the capsules and pour into your favorite drink, yogurt, or smoothie. Take 2 small capsules daily - each bottle is a one-month supply - and for best results, we recommend consistent use for at least 90 days.
- COUNT ON CLEAN: Our Magnesium supplement for women does not contain GMOs, gluten, soy, or dairy, and is always third-party tested. Formulated by a female team of experts, it also pairs well with Pink Stork Beef Organ Complex, Ashwagandha, Maca Root, and Black Cohosh, or Total Women’s Multivitamin for comprehensive wellness support. Pink Stork's Magnesium Glycinate is pregnancy- and breastfeeding-friendly and thoughtfully formulated to support women’s wellness at every stage of life. This supplement is designed to be taken alongside other Pink Stork supplements as part of a wellness routine; however, always consult your healthcare provider to ensure your individual needs are met.*
Magnesium glycinate with added vitamin D for women who experience leg cramps related to hormonal changes, pregnancy, or PMS.
Women are particularly prone to leg cramps during pregnancy, menstruation, and menopause due to hormonal fluctuations that affect magnesium levels. Pink Stork’s formula addresses this with magnesium glycinate for muscle relaxation plus vitamin D, which supports calcium absorption and overall muscle function. The capsule form delivers a consistent dose without added sugars.
- Pros:
- Magnesium glycinate — the best-absorbed form for cramps
- Vitamin D supports calcium-magnesium balance
- Formulated with women’s needs in mind
- Cons:
- Women-focused branding
- Moderate magnesium dose
Best for: Women experiencing leg cramps associated with hormonal changes, pregnancy, or menstrual cycles
4. Natures Craft Calming Gummies with Ashwagandha and Magnesium — Best Muscle Relaxation Blend
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Magnesium combined with ashwagandha for muscle relaxation and stress-related cramp relief.
Stress and tension can contribute to muscle cramps, and Natures Craft addresses both the mineral deficiency and the stress component. Ashwagandha is an adaptogen that helps regulate cortisol levels, which can reduce stress-induced muscle tension. Paired with magnesium, this gummy provides a dual approach to preventing cramps — relaxing muscles directly while also calming the nervous system that controls them.
- Pros:
- Dual action: magnesium for muscles + ashwagandha for stress
- Great for stress-related muscle tension and cramping
- Tasty gummy format
- Cons:
- Lower magnesium dose than standalone supplements
- Contains added sweeteners
Best for: Those whose leg cramps are worsened by stress and tension
5. Sugar Free Magnesium Glycinate Chewable — Best Sugar-Free Option
- 3X Magnesium Chews - We feature a synergistic blend of high absorption magnesium glycinate and citrate with taurate in our triple complex magnesium chewable formula to give you maximum benefits
- Gummy Alternative - Ditch those sugary magnesium glycinate gummies with little elemental magnesium and try our sugar free chewable magnesium glycinate 200mg complex that adults and kids alike enjoy
- High Absorption Formula - Not all magnesium is equal which is why we carefully blended a magnesium glycinate complex which offers higher bioavailability that works together with vitamin D3 B6 and C
- Clean Label - Our gluten free magnesium glycinate supplement is proudly made & tested in American GMP ISO labs made without GMOS or artificial flavors and colors so you can supplement in confidence
- Natures Craft Quality - We are proud to be a leading name in a wide range of magnesium supplements including capsules and gummies because we believe there are no one size fits all wellness solutions
A sugar-free chewable magnesium glycinate for cramp relief without the added sugars found in gummies.
This chewable magnesium glycinate offers the absorption benefits of glycinate in a chew-friendly format that’s completely sugar-free. It’s suitable for adults and kids, and ideal for diabetics or anyone on a low-sugar diet who still wants the convenience of a chewable supplement. The glycinate form ensures high absorption and minimal digestive side effects — key for those who need to take magnesium consistently to prevent recurring cramps.
- Pros:
- Sugar-free chewable format
- Magnesium glycinate for high absorption
- Suitable for adults and children
- Cons:
- Taste may vary by preference
- Lower dose per chewable
Best for: Those who want a chewable magnesium without sugar — ideal for diabetics and low-carb dieters
6. BioSchwartz Magnesium Glycinate 500mg — Best High-Dose
- Ultra Pure Magnesium Glycinate 500mg Capsules: Our vegan safe magnesium supplement contains 500mg high potency magnesium glycinate providing 100mg pure elemental magnesium, the easiest form of magnesium for the body to absorb and benefit from
- Magnesium for Sleep Calm Bone Support and More: Magnesium is an essential mineral that helps support key processes in the body including muscle health, bone mineralization, nerve function, nutrient absorption, and sleep quality
- Easy Swallow Mini Capsules: Our magnesium glycinate comes in mini capsules that are easy to swallow, non-laxative, and gentle on the stomach
- Premium Quality Standards: Our products are manufactured in cGMP compliant facilities in the USA using premium quality globally sourced ingredients - These superior quality control standards are in place so you can feel confident about your dietary supplements
- Third-Party-Tested for Active Ingredient Potency: Every batch is third-party tested to ensure the optimal levels of magnesium glycinate are present
A potent 500mg magnesium glycinate in mini capsules for those who need higher doses to stop persistent cramps.
For people with significant magnesium deficiency or stubborn leg cramps that don’t respond to lower doses, BioSchwartz delivers 500mg of pure magnesium glycinate per serving. The 120 mini capsules are designed to be easy to swallow, and the single-ingredient formula means you’re getting nothing but highly absorbable magnesium glycinate. This is a therapeutic-level dose that can make a real difference for chronic nighttime leg cramps.
- Pros:
- 500mg magnesium glycinate — therapeutic dose
- Mini capsules for easy swallowing
- Pure, single-ingredient formula
- Cons:
- High dose may cause loose stools initially
- No added electrolytes or complementary minerals
Best for: Those with persistent, severe leg cramps who need a higher magnesium dose
7. Vital Nutrients Triple Magnesium Complex — Best Professional Grade
- Premium Vegan Magnesium Supplement: The powerful formula in Triple Magnesium Complex combines three synergistic forms of magnesium to support sleep, stress relief, bone, heart, muscle, and neurological health and promote relaxation. Magnesium is needed for more than 600 body processes and supports healthy stress responses*
- Easy-Absorption Combination Formula for Less GI Discomfort: Magnesium blend supplement designed for maximize absorption and minimize GI discomfort with our potent blend featuring 250mg of magnesium in three bioavailable forms: magnesium glycinate, dimagnesium malate, and magnesium oxide. Tri Magnesium Supplement formulated for full absorption and to be gentle on your stomach*
- Clean Vegan Formula. Hypoallergenic and Non-GMO. Made without artificial fillers, coatings, binders, or colors.
- Quality You Can Rely on: Our rigorous quality assurance program includes third-party independent laboratory testing of raw ingredients and finished products for purity and potency to ensure what’s on the label is in the bottle.
- Trusted by Healthcare Practitioners Worldwide: Vital Nutrients was founded 30 years ago by practitioners who set out to make a positive and lasting impact on the health of people and planet. Today, our premium line of clinically relevant, pure, clean-label formulas is trusted by healthcare practitioners and health-conscious consumers worldwide
A practitioner-recommended triple magnesium combining glycinate, malate, and oxide for balanced muscle support.
Vital Nutrients’ Triple Magnesium Complex delivers 250mg of elemental magnesium from three forms, each contributing different benefits for cramp prevention. Glycinate supports muscle relaxation, malate fuels energy production in muscle cells, and oxide helps replenish overall magnesium stores. This is a brand frequently recommended by naturopathic doctors and integrative practitioners, with rigorous third-party testing backing every batch.
- Pros:
- Three complementary magnesium forms
- Practitioner-trusted brand with third-party testing
- Vegan and allergen-free
- Cons:
- Premium price point
- 250mg dose may require additional supplementation for severe deficiency
Best for: Those who want a professional-grade, multi-form magnesium recommended by healthcare providers
8. Lunakai Calcium Magnesium Zinc Gummies with D3 & K2 — Best Multi-Mineral for Cramps
- Daily Nutritional Support – Calcium magnesium zinc d3 supplement in a delicious gummy form to support bone health, muscle function, and immune system balance each day.
- Family-Friendly Formula – Designed for women, men, and kids, our calcium magnesium zinc gummies provide safe and effective nutritional support for the whole household.
- Naturally Flavored Gummies – Enjoy tasty peach-flavored calcium gummies with vitamin D3, made with natural flavors and absolutely no artificial colors.
- Vegan and Gluten-Free – These calcium chews with vitamin D are vegan, gelatin-free, and gluten-free, making them an easy choice for a wide range of diets.
- With Vitamin D3 & K2 MK-7 – This magnesium zinc calcium supplement includes Vitamin D3 and K2 to support proper calcium absorption and effective nutrient delivery.
A comprehensive mineral gummy with magnesium, calcium, zinc, D3, and K2 for total muscle and bone support.
Leg cramps can result from deficiencies in multiple minerals, not just magnesium. Lunakai’s 5-in-1 formula addresses this by combining magnesium with calcium (essential for muscle contraction), zinc (supports nerve function), vitamin D3 (aids mineral absorption), and vitamin K2 (directs calcium to bones). This is an efficient daily supplement for those who want broad mineral coverage to prevent cramps and support overall musculoskeletal health.
- Pros:
- 5 essential minerals and vitamins in one gummy
- Addresses multiple mineral deficiencies linked to cramps
- Delicious taste and easy to take
- Cons:
- Lower individual magnesium dose
- May not be sufficient for severe magnesium deficiency
Best for: Those who suspect multiple mineral deficiencies are contributing to their leg cramps
9. Nature’s Branch Magnesium Glycinate 400mg Tablets — Best Value
- 3+ MONTH SUPPLY - MAGNESIUM GLYCINATE 400 MG: Our Maximum Strength Magnesium Glycinate 400mg supplements (per serving) are expertly formulated to provide premium support for sleep, heart health, brain function and muscle comfort. Specifically designed to deliver the ultimate combination of high quality, non buffered magnesium glycinate and essential fiber with ultra-fast stomach dissolving support for gentle digestion with superior bioavailability.*
- SLEEP, HEART HEALTH, BRAIN & MUSCLE COMFORT: The superior advantage of our Magnesium Glycinate is that it comes in mini small size tablets. Our power house formula supports calm sleep, muscle comfort, heart health and digestion and is suitable for women and men. Our daily Mag supplement, also known as Magnesium Bisglycinate, is vegan unlike many other magnesium capsules, complex powders and vitamin pills.*
- HIGH ABSORPTION NO POWDER, NO MESS: We use only unbuffered Magnesium Glycinate in our tablets as it is said to be the ideal form of magnesium for the easiest and fastest absorption. Each of our tablets contains 200mg of Magnesium Glycinate (400mg per serving) without magnesium oxide, citrate, malate, calcium, potassium, l-threonate and lactate in order to concentrate on digestion.*
- MADE IN THE USA – NON GMO & VEGAN: Nature’s Branch Magnesium Glycinate supplement contains elemental magnesium plus fiber, made in the USA with globally sourced ingredients, for the best magnesium experience. Third party tested for quality, potency and purity. Our vegan magnesium tablets are completely free from artificial flavors and sweeteners for a non-gmo gluten free choice. Enjoy our magnesium tablets for daily use.*
- THIRD PARTY TESTED & TRUSTED QUALITY: Your health matters. Our Magnesium Glycinate is third-party tested for purity and potency. Non GMO, vegan, made in the USA with global ingredients, gluten free, sugar free and dairy free. Backed by a commitment to quality and rigorous cGMP industry standards.*
A high-dose magnesium glycinate in mini tablets with 200 count for over 3 months of cramp relief at an unbeatable price.
Nature’s Branch delivers 400mg of unbuffered magnesium glycinate per serving in mini tablets designed for easy swallowing. The 200-tablet bottle provides over a three-month supply, making it one of the best values for pure magnesium glycinate on the market. The formula is vegan, non-GMO, and made in the USA. No oxide, citrate, or other lower-quality forms are blended in — just pure magnesium bisglycinate for maximum absorption and minimal digestive issues.
- Pros:
- 200 tablets — 3+ month supply
- 400mg pure unbuffered magnesium glycinate
- Excellent price per serving
- Cons:
- Tablets rather than capsules (harder to swallow for some)
- Two tablets per serving
Best for: Budget-conscious buyers who want a large supply of pure magnesium glycinate for cramp prevention
How to Choose the Best Magnesium for Leg Cramps
Magnesium glycinate is the top recommended form for leg cramps. It offers the highest absorption rate among common magnesium forms and is the gentlest on the digestive system. The glycine component also acts as a natural muscle relaxant, providing additional cramp-relief benefits beyond magnesium alone. Magnesium malate is another good choice, particularly for exercise-related cramps, because it supports energy production in muscle cells.
Avoid magnesium oxide and citrate if digestive comfort is a priority. While these forms are cheaper and widely available, they have lower absorption rates and are more likely to cause loose stools or stomach discomfort — especially at the doses needed for cramp relief. If a product uses oxide or citrate, it should be combined with glycinate for better overall absorption.
Dosage for leg cramps typically falls between 300mg and 500mg of elemental magnesium daily. Start at the lower end and increase gradually. Taking magnesium before bed is particularly effective for nighttime leg cramps. Splitting the dose between morning and evening can provide more consistent muscle support throughout the day.
Look for supplements that are third-party tested and manufactured in GMP-certified facilities. If you experience cramps during exercise, consider a formula that includes electrolytes like potassium, calcium, and sodium alongside magnesium for more complete muscle support.
Frequently Asked Questions
What is magnesium and how does it prevent leg cramps?
Magnesium is an essential mineral that plays a critical role in muscle contraction and relaxation. When magnesium levels are low, muscles are more likely to contract involuntarily and struggle to relax, leading to cramps and spasms. Supplementing with magnesium helps restore proper nerve-to-muscle signaling and allows muscles to contract and release normally.
How much magnesium should I take daily for leg cramps?
Most people find relief with 300mg to 500mg of elemental magnesium daily, preferably in the glycinate or malate form. The recommended dietary allowance is 310–420mg depending on age and sex, but those with active cramping may benefit from doses at the higher end of this range. Start low and increase gradually to find your optimal dose.
When is the best time to take magnesium for leg cramps?
For nighttime leg cramps, take magnesium 30–60 minutes before bed. This allows time for absorption and supports muscle relaxation while you sleep. If cramps occur during the day or during exercise, splitting your dose between morning and evening provides more consistent coverage. Always take magnesium with food for better absorption.
Are there any side effects of magnesium supplements?
Magnesium glycinate is the least likely to cause side effects. The most common issue across all magnesium forms is loose stools or diarrhea, particularly with citrate and oxide forms. Starting with a lower dose and increasing gradually minimizes this risk. People with kidney disease or those taking certain medications should consult their doctor before supplementing.
Can I take magnesium with other supplements for cramps?
Magnesium works best for cramp prevention when combined with adequate potassium, calcium, and hydration. Electrolyte supplements, vitamin D (which aids magnesium absorption), and B vitamins are all complementary. If you’re on blood pressure medications, diuretics, or certain antibiotics, check with your healthcare provider about potential interactions.
How long does it take for magnesium to stop leg cramps?
Many people notice a reduction in cramp frequency within the first week of consistent supplementation. Some experience relief from nighttime cramps within just a few days. However, if you have a significant magnesium deficiency, it can take 2–4 weeks of daily use to fully restore levels and see consistent improvement. Severe or persistent cramps that don’t improve with supplementation should be discussed with a healthcare provider.
