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Magnesium is an essential mineral that’s abundant in plant-based foods, yet over a third of adult Canadians aren’t getting enough of it in their diet. While diets low in plant-based foods are part of the cause, but chronic health conditions, alcoholism, old age, and digestive problems also play a role. For example, you might be getting enough magnesium in your diet, but your body may not be absorbing enough of it.

Magnesium is most abundant in whole grains and leafy greens, such as spinach or Swiss chard. But nuts, seeds, beans, and legumes are also excellent sources of magnesium.

Magnesium is critical for the health of our brain, heart, muscles, blood pressure levels, and much more. It also plays a role in our stress and anxiety levels. That said, getting enough magnesium in your diet is a no-brainer. 

The right magnesium supplement can help provide your body with the magnesium it needs without any unpleasant side effects. I’ve analyzed dozens of magnesium supplements to provide you with a list of the best magnesium supplements in Canada. 

Keep reading to learn more about magnesium and my recommendations for the best magnesium supplements in Canada in 2024.

The 5 Best Magnesium Supplements in Canada

Pure Encapsulations Magnesium Glycinate

Why it’s great:

  • 120 mg of magnesium glycinate per capsule
  • High absorption rate
  • Approved by Health Canada 
  • Third-party tested & GMP certified

Pure Encapsulations Magnesium Glycinate is one of the best magnesium supplements for all-around use. Each capsule contains 120 mg of magnesium glycinate, along with 4.3 mg of vitamin C for an immune system boost. When taken correctly, magnesium glycinate may help with reducing anxiety, improving sleep quality, alleviating headaches or migraines, decreasing PMS symptoms, and more. 

Pure Encapsulations also comes first on this list, since it’s been GMP certified in Canada. This means its manufacturing process has been inspected for safety and quality standards. 

CanPrev Magnesium Bisglycinate

Why it’s great:

  • 200 mg of elemental magnesium per capsule 
  • High absorption rate
  • Approved by Health Canada
  • Third-party tested & GMP certified

With superior absorption and an excellent price point, CanPrev Magnesium Bisglycinate is another great choice. Each capsule contains a blend of magnesium glycine, magnesium oxide, and magnesium bis-glycinate, for a total of 200 mg of pure elemental magnesium per capsule. 

While magnesium is not a cure for anxiety, it can help you relax since it stimulates your body’s natural production of melatonin and serotonin. CanPrev is made from a bioavailable form of magnesium that’s easy to digest, making it a particularly great choice for people suffering from anxiety. 

We also trust the Canadian company CanPrev, as it’s been around since 2005. Their supplements have been approved by Health Canada and are manufactured in a GMP-certified facility. They’re also tested in third-party labs. 

Thorne Magnesium CitraMate

Why it’s great:

  • Contains 135 mg of magnesium per capsule
  • Enhanced absorption due to malic acid
  • Excellent sleep aid

With 135 mg of magnesium per capsule, Thorne Magnesium CitraMate is a less potent magnesium supplement with excellent absorption. The supplement combines magnesium citrate with magnesium malate to create a highly absorbable form of magnesium. 

In case you’re wondering, magnesium malate is essentially magnesium citrate combined with malic acid, an organic compound found in a variety of plant-based foods. The addition of malic acid helps increase the absorption of magnesium, as well as offering its own health benefits.

According to Cleveland Clinic, magnesium citrate is amongst the best forms of magnesium for improving sleep issues. They recommended taking 200 mg of magnesium citrate around 30 minutes before going to bed. CitraMate is therefore an excellent magnesium supplement for improving your sleep. Just make sure you take two, since each capsule contains 135 mg. 

Phi Naturals Magnesium Citrate

Why it’s great:

  • Potent with 400 mg of magnesium per capsule
  • Excellent for cramping caused by magnesium deficiency
  • Made by a reputable American company

With 400 mg of magnesium citrate per capsule, Phi Naturals is the most potent magnesium supplement on this list. While there is not much concrete evidence supporting the use of magnesium for muscle cramping, Healthline recommends taking magnesium citrate for leg cramps. It’s particularly effective if you’re deficient in magnesium, since a magnesium deficiency can cause cramping. 

Founded by two doctors, Phi Naturals is a reputable American supplements brand. They also have a Canadian branch in Quebec, Canada. 

Naka Platinum PRO Magnesium L-Threonate

Why it’s great:

  • 144 mg of elemental magnesium per capsule 
  • GMP certified & approved by Health Canada
  • Made by a reputable Canadian company

In addition to relaxation, sleep, and muscle cramps, magnesium has recently gained attention for its cognitive benefits. Magnesium L-threonate, in particular, has been shown to enhance memory and learning abilities. 

If you’re looking for a quality magnesium L-threonate supplement, Naka Platinum PRO Magnesium L-Threonate is one of my favourites. Each capsule contains 48 mg of elemental magnesium, along with 667 mg of magnesium L-threonite

The supplement was manufactured in a GMP-certified facility by a reputable Canadian company, Naka Platinum. It’s been approved by Health Canada.

What Foods Are High in Magnesium?

Magnesium is abundant in a variety of plant-based foods, such as leafy greens, whole grains, nuts, seeds, beans, and legumes. Here are some popular food sources of magnesium, along with their magnesium content and percentage of daily recommended dietary value.

Quantity of Food Magnesium Content Daily Value %
1 cup cooked spinach 157 mg 51%
½ cup of dry steel-cut oats 110 mg 36%
1 cup cooked quinoa 118 mg 38%
¼ cup of chopped almonds 88 mg 28%
1 cup cooked chickpeas 79 mg 25%
1 cup cooked lentils – 71 mg 23%
½ bar of dark chocolate with 70 to 85% cocoa 48 mg 15%
⅓ block of extra firm tofu 49 mg 15%
1 avocado 29 mg 13%
1 tablespoon chia seeds 39 mg 13%
1 medium banana 32 mg 10%

Total magnesium content was calculated using Cronometer, while the percentage of daily value is based on a 1500-calorie diet.

The Different Types of Magnesium

There are several different forms of magnesium used in magnesium supplements. Each form of magnesium has its own unique characteristics and absorption rates. The right type of magnesium for you will largely depend on your individual needs.

Here is a quick look at some of the most common forms of magnesium found in magnesium supplements:

Magnesium Oxide

Magnesium oxide is one of the most popular forms of magnesium. It’s also the most affordable. While it contains high amounts of magnesium, it’s not the most bioavailable form. Meaning, our body doesn’t absorb as much of it. It’s thought that only 4% of magnesium oxide is absorbed by the gut. 

The main drawback of magnesium oxide is that it may cause diarrhea in certain people. If you’re suffering from constipation, however, it can certainly help loosen things up. 

Magnesium Citrate

Magnesium citrate is another popular form of magnesium. It’s basically a 1:1 combination of magnesium and citric acid. Citric acid is added to the mix because it helps increase the absorption and bioavailability of magnesium. 

Similar to magnesium oxide, magnesium citrate may cause the unpleasant side effect of diarrhea in certain people. If you’re experiencing constipation, magnesium citrate may help. It’s important to drink a lot of water if using magnesium citrate for this purpose. 

Magnesium Glycinate

Magnesium glycinate is one of the best forms of magnesium. It’s made by combining elemental magnesium with the amino acid glycine. It’s known for its high bioavailability and is well-tolerated by most people, making it a popular choice for magnesium supplements. Likewise, it’s also the preferred choice for relieving stress and anxiety.

A huge benefit of magnesium glycinate is that, unless you’re taking a very large dose, you won’t have to worry about unpleasant side effects like diarrhea.

Magnesium L-Threonate

Magnesium L-threonate is a newer form of magnesium that’s mostly known for its potential cognitive benefits. Magnesium L-threonate has particularly been found to support brain health and memory. In fact, a 2022 study found that magnesium L-threonate significantly improved memory and cognition in healthy adults. 

These are just a few of the most popular forms of magnesium found in supplements. It’s important to note that the best type of magnesium will largely depend on your specific health conditions or individual needs. It’s equally important to note that different forms of magnesium have different absorption rates. For example, 200 mg of magnesium glycinate may not be the same as 200 mg of magnesium oxide.  

To determine the best type of magnesium for your specific requirements, I recommend consulting with a healthcare professional, registered nutritionist, or pharmacist.

What’s The Difference Between Magnesium Glycinate and Magnesium Bisglycinate?

The terms magnesium glycinate and magnesium bisglycinate are commonly used as synonyms when referring to magnesium supplements. While they’re essentially the same forms of magnesium, they do have a few minor distinctions.

Magnesium glycinate is a chelated form of magnesium that’s bound to the amino acid glycine. Due to its calming effect, it’s generally the preferred form of magnesium for individuals who experience stress, anxiety, or sleep issues.

Magnesium bisglycinate, on the other hand, is a more recent form of magnesium that combines two glycine molecules with one magnesium molecule (hence the term, bis which is Latin for twice). In addition to being rapidly absorbed by the body, magnesium bisglycinate is believed to be even more effective than magnesium glycinate in reducing stress and anxiety. Magnesium bisglycinate is also often considered easier to digest.

That said, the main difference between magnesium glycinate and magnesium bisglycinate is that the latter is thought to be better at reducing anxiety and stress, while also being easier to digest due to its two glycine molecules. There is no concrete evidence that supports these claims, however. 


Whether it's vegan cooking or nutrition, I'm passionate about veganism and the wealth of benefits that come with the lifestyle. Since going vegan in 2017, I made it my life's mission to educate people about veganism and reshape the common perception that vegan food is boring.

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