Gentle, chelated magnesium that’s easy to take nightly to support sleep, stress resilience, and consistent hair-health habits.
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If shedding is stressing you out, the last thing you need is a supplement that upsets your stomach or keeps you guessing. These magnesium picks make it easier to support sleep, stress, and overall scalp and hair health with a form you will actually stick with.
In-depth Reviews
Thorne Magnesium Bisglycinate
- Easy to stick with as a nightly habit
- Often well tolerated for sensitive digestion
- Good fit for sleep and stress routines
- Costs more than basic magnesium options
- Capsule routine may feel like “one more pill”
Pure Encapsulations Magnesium (Glycinate)
- Low-fuss option for people with touchy digestion
- Simple format that is easy to pair with other supplements
- Good everyday choice when consistency is the priority
- Not ideal if you specifically want constipation relief
- Premium price compared with mass-market brands
Doctor’s Best High Absorption Magnesium (Glycinate/Lysinate Chelate)
- Chelated form at a more approachable price
- Generally easier on digestion than harsher forms
- Simple, no-frills daily supplement
- May still require timing tweaks if you are very sensitive
- Not a powder, so no easy dose-splitting in a drink
Natural Vitality CALM Magnesium Citrate Powder
- Easy to dose and sip as part of a bedtime routine
- Can be helpful when constipation is part of the problem
- Good option for people who dislike capsules
- More likely to cause loose stools if you overdo it
- Not as travel-friendly as capsules
NOW Supplements Magnesium Citrate
- Affordable and widely available
- Useful if you want a stronger digestive effect
- Simple option for trying magnesium without overinvesting
- Higher chance of loose stools than glycinate/bisglycinate
- May require careful timing around busy mornings
Buying Guide
Pro tip: Make magnesium actually help your hair (without overthinking it)
Pick one tiny “anchor habit” and attach magnesium to it. For most people, that is brushing teeth, making herbal tea, or setting the coffee maker for the morning. Hair goals are long-term goals, and magnesium only helps if it becomes boringly consistent.
Separate it from the usual troublemakers. If you take thyroid medication, antibiotics, or an iron supplement, keep magnesium a few hours away unless your clinician tells you otherwise. This is one of the biggest reasons people feel like supplements “do nothing,” when the issue is timing and absorption.
Track the right signals first. Before you expect less shedding, look for improved sleep, fewer tension headaches, calmer evenings, or better workout recovery. When those improve, you are creating the conditions that make it easier for hair to stay in its growth phase and for new growth to feel stronger over time.
💡 Editor’s Final Thoughts
Final verdict: Thorne Magnesium Bisglycinate is our top pick because it fits the most hair-supportive routine: consistent nightly use, strong tolerability, and minimal “will this wreck my stomach?” guesswork. If your main issue is constipation or you want a relaxing drink mix, go with Natural Vitality CALM Magnesium Citrate Powder instead.
How magnesium fits into hair growth
Magnesium does not directly “turn on” hair growth the way a medication might. It can still matter for hair in a more practical, indirect way: magnesium supports sleep quality, nervous system regulation, muscle relaxation, and normal energy metabolism, all of which can influence stress load and recovery. When stress is high or sleep is short, shedding can feel worse, and your hair cycle may become less forgiving.
Magnesium is also involved in processes that help your body use other nutrients. If you are already focused on hair basics like protein, iron, vitamin D, and gentle scalp care, a well-chosen magnesium can be a helpful “supporting actor,” especially when your routine includes late nights, frequent workouts, or chronic tension.
What matters most when choosing magnesium
For hair-focused goals, the “best” magnesium is usually the one you can take consistently without digestive drama. That typically comes down to the form (chelated types tend to be gentler), your timing (evening works well for many people), and whether you want capsules or a drink mix you can wind down with.
If you have persistent shedding, new bald spots, or sudden thinning, treat magnesium as a supportive step, not the only step. Hair loss can be driven by iron deficiency, thyroid issues, postpartum changes, medication side effects, tight hairstyles, rapid weight loss, or inflammatory scalp conditions. Those deserve a more targeted plan.
How to take magnesium for hair and scalp goals
Consistency beats intensity. Start with a low dose per the label, take it with food if your stomach is sensitive, and give it a couple of weeks before you decide it is not for you. Many people prefer magnesium in the evening because it can pair nicely with a wind-down routine and reduce nighttime muscle tension.
Pay attention to your “tell” the next day: stool changes, morning grogginess, or vivid dreams can mean you should adjust timing or reduce the amount. If you already take a multivitamin, check how much magnesium you are getting there so you do not accidentally stack more than you intended.
Safety notes and interactions (worth reading)
The most common side effect is loose stools, especially with citrate forms or higher amounts. If you have kidney disease or take medications that affect kidney function, do not add magnesium without medical guidance.
Magnesium can interfere with absorption of certain medications and minerals. If you take thyroid medication, some antibiotics, or bisphosphonates, separate magnesium by a few hours and confirm timing with your pharmacist or clinician. If you are pregnant, breastfeeding, or managing a medical condition, a quick check-in is the safest move.
See also
For a topical routine to pair with your supplement plan, start with our Best oils for hair growth and consider upgrading your wash day with the Best conditioner for hair loss.
- Thickening conditioners that add volume without heavy buildup
- Hair masks that calm a dry, tight scalp
- Ingredient decoder for everyday product labels
Frequently Asked Questions ▾
Which form of magnesium is best for hair growth?
There is no “hair-only” form, but chelated magnesium (often labeled glycinate or bisglycinate) is a strong pick because it tends to be easy on the stomach and easy to take consistently. If constipation is part of your picture, magnesium citrate can be useful, just start low to avoid urgency.
How long does it take to notice results?
If magnesium helps you sleep better or feel less tense, you may notice that within days to a couple of weeks. Hair changes move slower: the hair growth cycle is measured in months, so judge hair-specific progress over 8 to 12 weeks minimum, alongside basics like adequate protein and gentle scalp care.
Can magnesium cause hair loss?
Magnesium is not commonly associated with hair loss. More often, issues come from taking too much and feeling run-down from digestive upset, or from missing the real cause of shedding (like low iron, thyroid imbalance, or medication side effects). If shedding worsens after starting any supplement, stop it and reassess with a clinician.
Can I take magnesium with biotin, collagen, or a hair vitamin?
Usually, yes. The main concern is overlap: many hair vitamins already include minerals, and stacking can lead to higher total intakes than you realize. Also, if your hair supplement contains iron, consider separating iron and magnesium to reduce the chance of stomach upset, and ask your pharmacist about your specific product mix.
Who should avoid magnesium supplements?
People with kidney disease should not supplement magnesium without medical supervision. If you are on prescription medications with known mineral interactions (especially thyroid meds, certain antibiotics, and osteoporosis medications), you will likely need careful timing. When in doubt, bring your supplement label to your pharmacist and ask for a quick interaction check.
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