The best magnesium supplement in NZ overall is BePure Magnesium Restore, thanks to its highly absorbable bisglycinate form and gentle effect on digestion. Magnesium is one of the most commonly supplemented minerals in New Zealand, used for sleep, muscle cramps, stress and general dietary top-up, but the right pick depends heavily on the form, the elemental dose and what it is being taken for. This guide compares eight magnesium supplements sold through Life Pharmacy NZ, covering capsules, tablets and an effervescent format, to help NZ shoppers match a product to their actual goal rather than just grabbing the biggest bottle on the shelf.
Quick Comparison
| Pick | Best for | Form | Pack size | Elemental Mg / dose |
|---|---|---|---|---|
| BePure Magnesium Restore | Overall | Bisglycinate capsule | 120 caps | 300mg / 2 caps |
| GO Healthy GO Magnesium Sleep | Sleep | Chelate + marine Mg + 5-HTP capsule | 150 caps | ~164mg / 2 caps |
| Nutra-Life Magnesium Hi-Zorb | Absorption | Glycinate + chelate capsule | 120 caps | 105mg / 1 cap |
| Nutra-Life Magnesium Sleep+ | Light sleep support | Chelate + herbal capsule | 60 caps | 100mg / 2 caps |
| Solgar Calcium Magnesium Plus Zinc | Bone & multi-mineral | Vege tablet | 100 tabs | 400mg / 3 tabs |
| Good Health Organic Magnesium Ultra | NZ-made | Chelate/citrate/aspartate tablet | 120 tabs | 220mg / 1 tab |
| Clinicians Magnesium | Practitioner brand | Aspartate complex capsule | 90 caps | 125mg / 1 cap (up to 3) |
| The Good Vitamin Co Magnesium Effervescent | On-the-go format | Effervescent tablet | 15 tabs | 131.74mg / 1 tab |
The Picks
1. BePure Magnesium Restore – Best Overall
The best magnesium supplement in NZ overall is BePure Magnesium Restore, thanks to its highly absorbable bisglycinate form and gentle effect on digestion.
This is a vege capsule supplement sold in a 120-count bottle, a 60-day supply at the standard two-capsules-a-day dose. There is no chewable or flavoured format here, just a straightforward capsule shoppers swallow with water.
Each two-capsule serving delivers magnesium as bisglycinate at 300mg, paired with L-carnitine 100mg to support energy production, plus cellulose, rice concentrate and silica as the only other listed ingredients. Bisglycinate is a chelated form that is generally gentler on the gut than magnesium oxide.
Testers on Sportsfuel NZ who have used it long-term (over twelve months in one case, two years in another) describe it as helping “relax tired muscles” and helping them “unwind for a good night’s sleep.” The brand’s own dosing guidance is to take 2 capsules daily with or without food, or 2 capsules in the evening specifically for sleep, spaced at least 2 hours from any medication.
Pros
- Bisglycinate is one of the better-absorbed, gut-gentle forms of magnesium
- Flexible daily or evening dosing
- Long-standing NZ brand with a wide retail footprint
Cons
- May cause loose stools if taken in excess, per the brand’s own label
- Needs a 2-hour gap from other medications
- Online stock availability varies by retailer, worth confirming before ordering
Key specs: 120 vege capsules | magnesium bisglycinate 300mg + L-carnitine 100mg per 2-capsule dose.
2. GO Healthy GO Magnesium Sleep – Best for Sleep
The best magnesium supplement in NZ for sleep specifically is GO Healthy GO Magnesium Sleep, which pairs magnesium with 5-HTP and calming herbs rather than relying on magnesium alone.
It comes as a vegecapsule in a larger 150-count pack, good for 75 nights at the standard two-a-night dose, and is taste-free since it is swallowed rather than dissolved or chewed.
Each serving blends two magnesium sources (amino acid chelate and natural marine magnesium, together around 164mg elemental magnesium) with 5-HTP 80mg and herbal extracts of zizyphus, passionflower and tart cherry, a combination aimed squarely at sleep onset and quality rather than general mineral top-up.
A first-person NZ review on eden.org.nz describes the capsules as easy to swallow, with effects taking about an hour to kick in, sleep lasting through the night with fewer wake-ups, and waking feeling well-rested; the reviewer also noted it felt non-habit forming. The standard adult dose is 2 vegecapsules, one hour before bed.
Pros
- Combines magnesium with 5-HTP and sleep-supportive herbs rather than magnesium alone
- Vegan and vegetarian friendly
- Genuine NZ reviewer reports fewer night wake-ups and feeling rested
Cons
- Not suitable alongside anti-depressant medication, due to the 5-HTP/serotonin interaction risk
- Not recommended in pregnancy or while breastfeeding
- Fixed 2-capsule dose is less adjustable than a powder format
Key specs: 150 vegecapsules | magnesium chelate + marine magnesium (~164mg elemental) + 5-HTP, tart cherry, passionflower, zizyphus | 2 capsules, 1 hour before bed.
3. Nutra-Life Magnesium Hi-Zorb – Best for Absorption
The best magnesium supplement in NZ for absorption is Nutra-Life Magnesium Hi-Zorb, which blends two well-absorbed magnesium forms in a single daily vege capsule.
It ships as a vege capsule in a 120-count bottle, with a 60-count option also sold in NZ, and carries an allergen note for sulfites on at least one NZ retailer listing.
Each capsule combines magnesium glycinate 600mg (equivalent to 67.3mg elemental) with magnesium amino acid chelate 188.5mg (equivalent to 37.7mg elemental), totalling 105mg elemental magnesium, a moderate rather than mega dose built around absorption quality over raw quantity.
Genuine NZ reviews on Sprint Fit describe the capsules as “easy to swallow, seem to be helping,” with one shopper reporting “a change in my sleep patterns and muscle growth,” and another using it nightly to help with “sleep, muscle recovery from each workout” without stomach upset. The standard adult dose is 1 capsule daily, dropping to half a capsule mixed with food for children aged 4 to 13.
Pros
- Dual-form blend targets better absorption than a single generic form
- Reported to sit gently on the stomach by NZ reviewers
- Simple one-capsule daily dose for adults
Cons
- Some NZ pharmacy listings classify it as a Pharmacist Only Medicine requiring sign-off before purchase
- At 105mg elemental per capsule, it is a more modest dose than several other picks here
- Not marketed specifically for sleep or muscle cramps, more a general top-up
Key specs: 120 vege capsules | magnesium glycinate + amino acid chelate | 105mg elemental magnesium per capsule | 1 capsule daily.
4. Nutra-Life Magnesium Sleep+ – Best for Light, Occasional Sleep Support
The best magnesium supplement in NZ for shoppers wanting to trial a herbal sleep blend before committing to a bigger bottle is Nutra-Life Magnesium Sleep+, sold here in a smaller 60-capsule pack.
It is a standard swallow capsule sold in a 60-count pack, good for 30 nights at the labelled two-a-night dose, roughly half the pack size of the GO Healthy option above.
Each capsule pairs magnesium amino acid chelate 500mg (equivalent to 100mg elemental) with a herbal blend of passionflower, lemon balm, schisandra and hops, aimed at relaxation and sleep patterns rather than a high mineral dose.
Genuine HealthPost NZ reviews on this exact product describe falling asleep quicker, waking less often, and better quality sleep overall. One reviewer who used it for 30 days said she “slept better” but found “there wasn’t enough magnesium in it to stop the leg cramps” she experiences, a real and useful limitation for anyone buying primarily for cramps rather than sleep. The adult dose is 2 capsules, one hour before bedtime.
Pros
- Herbal blend (passionflower, lemon balm, schisandra, hops) backs up the magnesium for sleep specifically
- Genuine NZ customer reviews report falling asleep faster with fewer wake-ups
- Smaller pack size suits shoppers wanting to trial it first
Cons
- 100mg elemental magnesium per serving may not be enough for people using it mainly for muscle cramps, per a genuine reviewer
- Smaller 60-count pack means reordering sooner than the larger packs on this list
- Not suitable for those on medications that interact with 5-HTP-style sleep herbs, check the label
Key specs: 60 capsules | magnesium amino acid chelate 100mg elemental | plus passionflower, lemon balm, schisandra, hops.
5. Solgar Calcium Magnesium Plus Zinc – Best for Bone & Multi-Mineral Support
The best magnesium supplement in NZ for shoppers who want calcium and zinc alongside their magnesium, rather than a standalone dose, is Solgar Calcium Magnesium Plus Zinc.
This is a vege tablet sold in a 100-count pack, certified vegan, vegetarian, kosher and halal, with excipients limited to microcrystalline cellulose, vegetable magnesium stearate, vegetable glycerin and carnauba wax rather than animal-derived binders.
The daily three-tablet serve provides calcium 1000mg (as carbonate, gluconate and citrate), magnesium 400mg (as oxide, gluconate and citrate) and zinc 5mg, roughly a 2.5:1 calcium-to-magnesium ratio aimed at bone and general mineral support rather than a magnesium-only formula.
Reviewers of the equivalent product on iHerb are split on tablet size: some call it “easy to swallow,” others say it is “a bit big but manageable” or “too big to swallow,” with a couple splitting tablets in half; general sentiment was positive on effectiveness and gentleness on the stomach. The label directs adults to take 3 tablets daily, preferably at mealtime.
Pros
- Combines calcium, magnesium and zinc in one product rather than three separate bottles
- Vegan, vegetarian, kosher and halal certified
- Positive reviewer sentiment on gut tolerance
Cons
- Multi-mineral tablets run large, and tablet size is a recurring reviewer complaint
- Three tablets a day is more to remember than a single-dose product
- Calcium can reduce absorption of other minerals or medications if not spaced apart
Key specs: 100 vege tablets | calcium 1000mg + magnesium 400mg + zinc 5mg per 3-tablet dose.
6. Good Health Organic Magnesium Ultra – Best NZ-Made Option
The best magnesium supplement in NZ that is also manufactured in New Zealand is Good Health Organic Magnesium Ultra, an oxide-free tablet from a longstanding local brand.
It is a tablet sold in a 120-count pack (a 60-count size is also available), formulated without gluten, dairy or egg, and suited to vegetarians though not vegans since it uses an amino acid chelate.
One tablet delivers 220mg of elemental magnesium from three organic forms, amino acid chelate 160mg, citrate 40mg and aspartate 20mg, alongside vitamin B6 30mg and vitamin D3 100IU, a broader single-tablet dose than most other picks here.
A 5-star Pharmacy Direct customer review calls it a “great product for aiding in restful sleep, highly recommend and organic,” and other NZ shoppers report it helping with restless legs at night. The standard adult dose is 1 tablet daily, best taken in the evening with food, and the label states it is suitable in pregnancy and breastfeeding.
Pros
- Made in New Zealand by a long-established local supplement brand
- Oxide-free, three-form blend delivers a strong 220mg elemental dose in one tablet
- Genuine NZ reviewer reports on sleep and restless legs
Cons
- Not suitable for vegans due to the amino acid chelate
- Not recommended for those with kidney disease or renal failure
- Shoppers who dislike larger tablets may prefer the brand’s separate easy-to-swallow capsule line
Key specs: 120 tablets | organic magnesium (chelate/citrate/aspartate) 220mg elemental + vitamin B6 + vitamin D3.
7. Clinicians Magnesium – Best Practitioner Brand
The best magnesium supplement in NZ for shoppers who want a flexible, practitioner-recommended dose is Clinicians Magnesium, a long-standing brand stocked across NZ pharmacy chains.
It comes as a gelatin capsule in a 90-count pack (a 180-capsule twin pack is also sold), with no added sugar, artificial colours, sweeteners, flavours or preservatives, and magnesium stearate as the only other listed ingredient.
Each capsule provides magnesium aspartate complex 625mg, equivalent to 125mg elemental magnesium, positioned by the brand and NZ pharmacies as well-absorbed, fast-acting and gentle on the gut.
Because the adult dose is 1 to 3 capsules daily in divided doses, between meals or at bedtime, shoppers can titrate their own dose up or down rather than being locked into a fixed amount, which suits people using it for different things (muscle relaxation after exercise, menstrual muscle tension, tension headaches, or general relaxation and sleep support). Children aged 9 to 13 take 1 capsule daily.
Pros
- Adjustable 1-3 capsule dose range suits different uses and body sizes
- Well-established NZ practitioner brand with no artificial additives
- Sold in both a 90-count and a larger 180-count twin pack
Cons
- Higher doses within the 1-3 capsule range can loosen stools, as with most aspartate/chelate forms
- At 125mg elemental per capsule, it is a moderate rather than mega-dose format
- Suitable in pregnancy and breastfeeding, but the label advises doing so under a healthcare professional’s guidance
Key specs: 90 gelatin capsules | magnesium aspartate complex 625mg (125mg elemental) | 1 to 3 capsules daily.
8. The Good Vitamin Co Magnesium – Best for On-the-Go, Easy-to-Take Format
The best magnesium supplement in NZ for shoppers who dislike swallowing capsules is The Good Vitamin Co Magnesium Effervescent, a fizzy orange tablet dissolved in water.
It comes as an effervescent tablet in a small 15-tablet tube, juicy orange flavoured, meant to be dropped into a glass of water rather than swallowed whole.
Each tablet provides magnesium 131.74mg elemental (from magnesium hydroxide and magnesium oxide, 220.4mg combined) plus vitamin C (ascorbic acid) 500mg, with tabletting aids, natural orange flavour and colouring rounding out the ingredient list.
The brand markets the fizzy format as gentler on the stomach than a swallowed tablet and useful for boosting fluid intake if dehydrated or unwell; no independent NZ reviewer commentary on taste was found during research, so this is a manufacturer claim rather than a verified review. The adult dose is 1 tablet daily, dissolved in water.
Pros
- No capsule or tablet swallowing required, just dissolve and drink
- Doubles as a 500mg vitamin C dose alongside the magnesium
- Small tube size makes it easy to try or take travelling
Cons
- The 15-tablet tube is only about a two-week supply at one a day, shorter than every other pick here
- Sodium content is not disclosed on the label, and effervescent supplements can carry a meaningful sodium load worth checking for anyone on a low-sodium diet
- Uses magnesium hydroxide and oxide rather than a more bioavailable chelated form
Key specs: 15 effervescent tablets | magnesium 131.74mg elemental (hydroxide/oxide) + vitamin C 500mg | orange flavour.
How to Choose a Magnesium Supplement in NZ
Elemental magnesium is what matters, not the total compound weight. A label showing “magnesium citrate 500mg” is not the same as 500mg of usable magnesium; check the “equivalent to elemental magnesium” line to compare products fairly.
The form affects both absorption and gut tolerance. Magnesium glycinate (bisglycinate) and amino acid chelate forms are generally well absorbed and gentle on the stomach, making them the common choice for sleep and stress. Magnesium citrate is also well absorbed but more likely to have a laxative effect at higher doses. Magnesium oxide is the cheapest and least well absorbed form, and better suited to occasional bowel regularity than daily therapeutic use.
New Zealand’s recommended dietary intake sits at 400 to 420mg a day for adult men and 310 to 320mg for adult women (350 to 400mg if pregnant), covering both food and supplements combined. From supplements alone, the practical upper limit is around 350mg a day, above which gastrointestinal upset such as diarrhoea becomes the main risk.
Timing depends on the goal. Magnesium taken for sleep is generally most effective 30 minutes to an hour before bed, alongside good sleep habits, and shoppers refreshing their whole sleep setup may also want to look at choosing the right mattress, since a supplement cannot fix an unsupportive bed. Magnesium taken for general energy and muscle function can be taken any time of day, often with a meal to reduce the chance of stomach upset.
Magnesium also competes for absorption with calcium, iron and zinc, so it is generally recommended to space these minerals about two hours apart, and to leave a similar gap from other medications, including antibiotics and thyroid medicine. Shoppers building out a wider supplement routine alongside magnesium often look at vitamin B12 supplements for energy, fish oil supplements for omega-3 support, or collagen supplements for joint and skin support, since these are commonly stacked together rather than taken in isolation.
Anyone with kidney disease, anyone pregnant or breastfeeding, and anyone on regular medication should check with a GP or pharmacist before starting a new magnesium supplement, and should confirm their overall vitamin D status too, since vitamin D supplements are commonly recommended alongside magnesium and calcium for bone health.
Verdict
For most NZ shoppers, BePure Magnesium Restore is the best all-round pick thanks to its well-absorbed bisglycinate form and gentle effect on digestion. Anyone buying specifically to improve sleep should look at GO Healthy GO Magnesium Sleep or Nutra-Life Magnesium Sleep+ for the added calming herbs, while shoppers who also want calcium and zinc covered should consider Solgar Calcium Magnesium Plus Zinc. Whichever pick fits, matching the elemental dose and form to the actual goal matters more than choosing the biggest bottle on the shelf.
FAQs
What is the best type of magnesium to take?
It depends on the goal. Magnesium glycinate (bisglycinate) is well absorbed and gentle on the stomach, making it a common pick for sleep and stress. Magnesium citrate is also well absorbed but more likely to loosen stools at higher doses. Magnesium oxide is cheaper but poorly absorbed, better suited to occasional constipation relief than daily supplementation.
How much magnesium should I take a day in NZ?
New Zealand’s recommended dietary intake is 400 to 420mg daily for adult men and 310 to 320mg for adult women (350 to 400mg if pregnant), from food and supplements combined. From supplements alone, the practical upper limit is around 350mg daily before gastrointestinal side effects become more likely.
When is the best time to take magnesium, morning or night?
For sleep support, most people take magnesium 30 minutes to an hour before bed. For general energy and muscle function, it can be taken any time of day, often with a meal to reduce the chance of stomach upset. Consistency matters more than the exact hour.
Can you take magnesium every day, is it safe long term?
Most people can take magnesium daily long term without issue, provided the dose stays within recommended limits and is tolerated well. The main risk of taking too much is gastrointestinal upset, particularly diarrhoea, rather than a serious long-term safety concern for healthy adults.
What are the side effects of taking magnesium supplements?
The most common side effects are gastrointestinal, including loose stools, nausea and stomach cramps, especially at higher doses or with less well-absorbed forms like citrate or oxide. Rare, more serious effects such as low blood pressure or muscle weakness are generally linked to excessive doses or kidney problems.
What is the difference between magnesium citrate and magnesium glycinate?
Both are well absorbed, but magnesium citrate is more likely to have a laxative effect and is often chosen for constipation, while magnesium glycinate (bisglycinate) is gentler on the gut and more commonly chosen for sleep, stress and everyday muscle support.
