22 Best Magnesium Supplements (and Types) for Sleep in 2023

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Struggling to sleep at night can make many aspects of your life unpleasant and harm your overall health. A lack of REM sleep can lead to heart problems, sour moods, low energy, poor digestion, and several other adverse conditions.

So if you toss and turn at night or stare at the ceiling for hours, it’s time to do something about it. Magnesium supplements are a popular remedy for poor sleeping. But which magnesium is best for sleep? There are different types and forms and many products.

Consider this your complete guide to the best magnesium for sleep to help you stop struggling to snooze and wake up rested and refreshed.

This article will review over 20 of the most popular magnesium supplements on the market, provide a detailed buying guide for these supplements, and answer commonly asked questions so you can shop with confidence!

Best Magnesium Supplements for Sleep at a Glance

Below is a quick look at the 22 supplements reviewed on this list:

Without further ado, the best magnesium supplements for sleep are reviewed below.

Magnesi-Om by Moon Juice: Best Overall for Sleep

As this list will exemplify, magnesium has a wide range of benefits, one of them being improved sleep. However, no supplement seems to work better for increasing sleep quality and helping people maintain a healthy sleep-wake routine than Magnesi-Om.

This powder magnesium formula uses three varieties of magnesium which help you enjoy a deep and peaceful sleep every night. Users report an easier time falling asleep, consistently staying asleep, and waking up feeling rested and energized.

In addition, it can help with digestive regularity and support brain health for better focus, memory, and mood. It’s free of added sugar but has a decently pleasant berry flavor. 


  • Excellent for quality sleep
  • Promotes digestive regularity
  • Supports brain health
  • Sustainably made


  • Expensive 

If you want to know which magnesium is good for sleep, Magnesi-Om by Moon Juice is the answer, so get it now and experience better rest!

Natural Vitality Calm Powder: Best for Squashing Stress

If you have a high-stress job or life, it is likely affecting all aspects of your health. A stressful environment leads to low-quality sleep, bowel irregularity, constipation, insomnia, high blood pressure, and other issues.

This comprehensive magnesium supplement can help solve all those issues and help you feel healthier and more energized. It is one of the highest-rated and most loved magnesium powders by customers who have tried many other products. It mixes quickly into water and other liquids and creates a delightful fizz.

The taste is subtle and does not have an icky chemical flavor like some magnesium products. A daily dose of this has helped many people feel calmer and less stressed!


  • Pleasantly fizzy
  • Perfect for stressed people
  • Starts calming your immediately
  • Improves mood and brain function


  • Hard to dose

If the stress in your life is causing you to be unwell, the Natural Vitality Calm Powder may be the perfect solution! To feel better, sleep well, and relieve stress, try this impressive magnesium powder.

Ancient Minerals Oil: Best Spray Magnesium

Most magnesium supplements for sleep are oral products, like capsules, pills, or powders. But you can apply this magnesium supplement topically, which is more comfortable for many people. You can spritz this in the air around you for a subtle calming effect, or apply it directly to your skin for a more immediate and potent effect.

It helps relieve stress, improve sleeping habits, relax muscles, and promote healthy skin! While helping you sleep, you can nourish your skin with magnesium and other compounds. This topical product absorbs quicker than some capsules and powders, helping you feel calm and sleepy in less than 30 minutes.

If you suffer from muscle spasms, body cramps, or general weakness, it can also help quell these conditions. The only downside reported is it is not potent enough for everyone, as some find it ineffective.


  • Rapid absorption
  • Ideal for topical use
  • Can nourish skin
  • Relaxes muscles and calms the brain


  • Not noticeable to everyone

If swallowing pills and mixing powders into your drinks sounds unpleasant, try the Ancient Minerals Oil! A quick spritz at night or a thorough spray over your body can help you drift off comfortably.

Natural Rhythm Triple Calm Magnesium: Best for Easy Consumption

The Natural Rhythm Triple Calm Magnesium supplement is a brilliant product for anyone who has trouble sleeping. Many magnesium products can cause stomach distress, such as diarrhea or cramps.

But the Natural Rhythm magnesium is designed for people with sensitive stomachs who may become nauseous or uncomfortable. It is also ideal for people who are not excellent at swallowing large, dry pills. These tiny capsules have a slippery covering, so they slide down easily; you won’t even feel them in your throat.

It also uses natural ingredients, which lowers the risk of stomach upset. It contains three types of magnesium to optimize the effects, but the doses are small enough to manage your intake easily.


  • Small and easy to swallow
  • Fast absorption
  • Natural ingredients
  • Gentle on sensitive stomachs


  • Inconsistent results

Swallowing pills can be unpleasant, but you can easily consume these tiny, slippery capsules! And the small size of the Natural Rhythm Triple Calm Magnesium supplements means they won’t bother your sensitive stomach, so try these for better sleep.

Zen Natural Magnesium Formula: Best for Balancing pH

The Zen Natural Magnesium Formula is one of the best magnesium for sleep because it helps your mind and body relax without making you feel drowsy. And when you wake up, you feel well-rested and energized.

Unfortunately, taking many supplements or multivitamins can result in an imbalance of pH in your body. Maintaining a balanced pH is especially important for women’s reproductive health.

But this product can also balance your blood pH, which helps you avoid conditions related to pH balance, such as acidosis and alkalosis. The supplements aim to balance and restore your body in more ways than one, so it’s a worthy investment.


  • Contains Vitamin D
  • Balances pH levels
  • Improves energy and mood
  • Large doses


  • Expensive 

The price of Zen Natural Magnesium Formula is slightly higher than competitors, but the impressive benefits make it worth it. Start taking these supplements to feel more energized and help your body stay balanced and healthy!

BioEmble Triple Magnesium Complex: Best for Muscle Health

Many of the best magnesium for sleep also help with muscle health problems, such as soreness, pain, cramps, or spasms. However, the BioEmble Triple Magnesium Complex is the most effective supplement for relieving muscle distress.

It can potentially reduce the symptoms of restless leg syndrome and similar conditions that can make a peaceful night’s sleep challenging. It contains three types of magnesium for well-rounded benefits.

People who work out often or who have a physically-demanding life can benefit substantially from the muscle support provided by this supplement. Without a proper night’s sleep and adequate magnesium levels, you may become fatigued faster while working out or feel weaker when doing physical activities.


  • Improves energy and strength
  • Helps you sleep through the night
  • Supports muscle health
  • Reduces anxiety and stress


  • Can cause digestive problems

Insomnia or sleeping problems can lead to fatigue and overall muscle weakness. You can combat these problems by taking the BioEmble Triple Magnesium Complex to support your muscles and improve sleep quality!

Doctor’s Best High Absorption Magnesium: Best for Heart Health

Inconsistent or unhealthy sleep-wake routines can worsen heart health, especially if you have a cardiovascular condition already. Taking magnesium supplements can regulate heartbeat, manage blood pressure, and improve cardiovascular health in numerous other ways.

The Doctor’s Best High Absorption Magnesium is one of the best products for improving heart health and sleep quality. It uses a patented form of bioavailable magnesium that maintains magnesium levels, leading to a healthier heart.

This supplement is also one of the purest magnesium products, as many others are diluted substantially with other ingredients or fillers. But this potent, fast-acting capsule is the real deal. The main downside of this product is the company seems to be out of stock often, so it can be difficult to get your hands on.


  • Improves heart health
  • Aids in quality sleep
  • Supports muscle health
  • Manages magnesium levels


  • Sometimes hard to find

It’s easy to let your heart health fall by the wayside, especially when struggling to sleep. Stay on top of your heart health while getting a better night’s sleep using the Doctor’s Best High Absorption Magnesium supplements!

Natural Stacks MagTech Magnesium: Best for Elderly

The Natural Stacks supplements are the best magnesium supplement for older people, focusing on brain function and bone health while aiding in REM sleep.

These supplements use three types of effective magnesium, and the MagTech formula increase synapse density, possibly helping to prevent brain conditions and forgetfulness. These magnesium supplements are excellent in conjunction with vitamins and supplements, providing a well-rounded regimen of healthy compounds.


  • Supports cognitive aging
  • Improves memory and alertness
  • Third-party lab tested
  • Three types of magnesium


  • Can cause nightmares

Older people looking for a comprehensive supplement to boost their brain activity can try the Natural Stacks MagTech Magnesium supplements and feel calmer and more rested!

Premium Magnesium Complex: Best for Substantial Effects

This supplement contains six types of magnesium for improved results. If you’re dealing with terrible sleep, poor digestion, and similar issues, this supplement is ideal.

The six types of magnesium can tackle many problems at once, and the large doses can improve the chances of some sort of impact. If you’ve tried other magnesium supplements, and they don’t work enough, these capsules pack a punch of magnesium that may get the job done.


  • Six types of magnesium
  • Large doses
  • Strong calming effects
  • Works very quickly


  • Expensive 

If none of the lower-dose magnesium supplements work, this potent capsule will deliver more noticeable results. Try the Premium Magnesium Complex if you want a bigger dose of several types of magnesium.

Terranics Magnesium Complex: Best Multi-Magnesium

The research surrounding what kind of magnesium for sleep is best is not 100% solid. Most agree glycinate is the best for sleep, while others think citrate. This magnesium complex combines five types of magnesium, so you can reap the benefits of all of them!

This formula only uses the best ingredients avoiding soy, dairy, nuts, fish, corn, and other ingredients that could cause an upset stomach.


  • Five types of magnesium
  • Free of unnecessary additives
  • Excellent for digestion issues
  • Promotes quality sleep


  • Low potency

The Terranics Magnesium Complex supplements are a wonderful choice for anyone who wants to take advantage of multiple types of magnesium at once! Try this supplement to improve your overall comfort, well-being, and energy.

Pure Encapsulations Magnesium: Best Hypoallergenic

What sets this product apart from competitors is that it is hypoallergenic. People with specific allergies or sensitivities can take this supplement, as most customers report it has no adverse side effects.

While many products on this list are GMO-free and vegan, this is one of the safest and most natural options for magnesium supplements. All-natural products are important to many people, but natural magnesium products can be difficult to find, so this is a popular choice for many conscientious shoppers.


  • Hypoallergenic 
  • Excellent for heart health
  • Contains vitamins
  • Pure and natural ingredients


  • Expensive 

If natural and pure ingredients are important to you, the hypoallergenic Pure Encapsulations Magnesium is the best form of magnesium for sleep.

Natural Vitality Calm Gummies: Best for Bone Health

Another Natural Vitality product to try is the gummy supplement. The gummies are vegan and gluten-free with a subtle raspberry and lemon flavor. It can help balance magnesium and calcium levels, promoting bone health and regular digestion.

It’s a decent option for kids who don’t want to swallow capsules or use a powder mix. This gummy uses magnesium citrate for calmness but includes artificial sugar, which is not ideal.



  • Contains artificial sugars

People looking for a gummy option the whole family can enjoy will love the Natural Vitality Calm Gummies, so you can purchase one bottle for everyone to share!

Double Wood Magnesium L-Threonate Capsules: Best for Brain Magnesium Levels

The Double Wood magnesium supplement is one of the only products clinically proven to manage magnesium levels in your brain. While managing magnesium levels in your body is easier, controlling magnesium in the brain is more difficult.

But this product achieves it, helping you stay calmer and sleep better. It also has more scientific backing than other magnesium supplements, so you can feel confident when using it. Anyone with low magnesium levels can benefit from this product.


  • Clinically proven to manage brain magnesium levels
  • High absorption
  • Third-party tested for safety and purity
  • Can alleviate headaches


  • Inconsistent results

If you’re concerned about your brain’s magnesium levels, the Double Wood Magnesium L-Threonate Capsules are a superb product to help with focus, alertness, and sleep.

MAV Nutrition Magnesium Gummies: Best for Kids

While this list has a few gummy options, the MAV magnesium gummies are the most loved by kids. Children can benefit substantially from magnesium supplements if they suffer from constipation, insomnia, or anxiety.

These gummies are soft and chewy with a naturally sweet flavor akin to candy gummies. Your kids may never even notice the difference! It comes in low doses, so it’s safe for children over four years old.


  • Pleasant taste and texture
  • Calms anxiety and stress
  • Promotes natural wake-sleep cycles
  • Low doses


  • Gummies can melt together

Buy the MAV Nutrition Magnesium Gummies to help your child sleep better and feel calmer while enjoying a yummy gummy treat!

BiOptimizers Magnesium Breakthrough: Best for Pregnant Women

This supplement contains a whopping seven kinds of magnesium, giving you the benefits of all of them. It’s excellent for relieving stress, improving gut health, and enhancing sleep quality. For fast absorption, this is one of the best supplements.

The high magnesium levels absorb quickly, so you can feel the effects within just a few minutes. 


  • Seven types of magnesium
  • Fast absorption
  • No synthetic ingredients
  • Excellent for pregnancy insomnia


  • Adverse gastrointestinal side effects

Whether you’re looking for a comprehensive magnesium supplement or something to manage your magnesium levels during pregnancy, the BiOptimizers Magnesium Breakthrough supplement is a superb choice.

Life Extension Neuro-Mag Magnesium: Best for Brain Function

The Life Extension supplement is excellent for improving sleep because of its powerful effects on the brain. Many magnesium supplements impact digestive health and heart function, but this formula focuses on brain health.

It’s an excellent choice for students or people with stressful, demanding jobs. The ultra-absorbable magnesium paired with L Threonate gives you a cognitive boost while ensuring you can fall asleep and stay asleep at night.


  • Improves focus and memory
  • Can elevate your mood
  • Enhances sleep quality
  • Manages magnesium levels well


  • Causes bloat

You can get out of your brain fog, focus better, and sleep better when you start using the Life Extension Neuro-Mag Magnesium supplement.

Clean Nutraceuticals Magnesium Complex: Best for Fast Results

The Clean Nutraceuticals supplement contains magnesium glycinate and citrate. It also has minerals, herbs, and other compounds that can improve your health. This supplement contains passion flower and lemon balm for a slightly more pleasant flavor.

Customers report that the effects on sleep are fast-acting and impressive. After only three days of use, people report better sleep and reduced stress. If you’re sick of waiting for your magnesium supplements to work, this is one of the best products.

However, people with weak or sensitive stomachs often find these cause cramps, diarrhea, or nausea.


  • Improves sleep quickly
  • Better flavor than others
  • High dose
  • Added minerals and healthy compounds


  • Not ideal for sensitive stomachs

Some magnesium supplements can take weeks to give you peaceful sleep. If you don’t want to wait any longer to sleep well, the Clean Nutraceuticals Magnesium Complex can improve your sleep fast!

FarmHaven Magnesium Complex: Best for Cramps

The FarmHaven supplement absorbs supremely well into your digestive tract, offering the full effects of every dose. Some magnesium supplements do not absorb all the way, but this one breaks down quickly and fully. It helps sleep, but it’s also ideal for relieving cramps and body soreness.

The FarmHaven supplement is a source of vegetables and seeds to round out your diet. The product is tested rigorously in third-party labs, ensuring top-quality ingredients and purity so every capsule is consistent.


  • Third-party tested
  • Source of veggies and vitamins
  • Relieves leg, muscle, and stomach cramps
  • Maximum absorption


  • Inconsistent results

If you suffer from body cramps and trouble sleeping, the FarmHaven Magnesium Complex can be an all-in-one solution!

Integrative Therapeutics Tri-Magnesium: Best for Anxiety

The Integrative Threapurtics supplement contains three kinds of magnesium: citrate, oxide, and malate. Therefore, it provides many magnesium benefits, including better sleep, heart health, brain function, calmness, and mood.

The 300mg capsules are vegan, dairy-free, and gluten-free, so it’s generally gentle on sensitive stomachs. It’s one of the best magnesium supplements for anxiety and heart health. So many individuals suffer from anxiety, which can be crippling and affect every part of their life.

Rather than jumping to harsh chemicals with substantial side effects, try this gentle magnesium supplement and see how calm and peaceful you can feel!


  • Three types of magnesium
  • Greatly improves mood
  • Relieves high anxiety
  • High dose


  • Large, dry pills

If you struggle with anxiety and want a more natural remedy, the Integrative Therapeutics Tri-Magnesium supplement is one of the best options!

Formulated Magnesium Citrate Supplement: Best for Low Dosing

The Dr. Formulated supplements utilize magnesium citrate, improving sleep and heart health. These supplements are gummies and come in three flavors: raspberry, orange cream, and peach!

The formula comes from a leading American neurologist, Dr. David Perlmutter. Each gummy is only 100mg, ideal for low-dosing. It’s one of the best magnesium supplements for someone with a magnesium deficiency, as it can be dosed easily and absorbed thoroughly into your digestive system. 


  • Probiotics and prebiotics for digestion
  • Vegan, kosher, gluten-free, and GMO-free
  • Low dose in each gummy
  • Effective for magnesium deficiencies and sleep


  • Hard texture
  • Unpleasant flavor

The Dr. Formulated Magnesium Citrate Supplement can help with sleep along with digestive issues and stress. And it’s a wonderful option to buy if you want to raise your magnesium levels in low doses!

Ned Mellö Naked Magnesium Superblend: Best for Taste

The Ned Mellö Naked Magnesium Superblend is a powder that you can mix into most types of drink. The Naked option is mostly tasteless, but Mellö also offers a Meyer Lemon and Lavenderberry flavor and customers rave about how yummy the flavor is! It provides essential daily support and optimal absorption.

The formula supports sleep as well as mood, memory, brain function, nervous system function, and muscle health. It is free of sweeteners and unnatural chemicals, containing natural amino acids and essential minerals from the earth.


  • Yummy flavors
  • L Theanine
  • Effective
  • Fast absorption


  • Hard to dose

If you want a powder magnesium product that won’t taste disgusting, the Ned Mellö Naked Magnesium Superblend is an excellent choice!

InnovixLabs Advanced Magnesium: Best Comprehensive Supplement

This magnesium supplement combines glycinate and malate, so it helps support sleep and improves bone, muscle, and heart health. If poor sleep is only one of the issues you want to remedy with a magnesium supplement, the InnovixLabs product is a brilliant choice.

It’s also gentle on your stomach and comes in slippery capsules that are easy to swallow. It’s a potent formula that is GMO, soy, and gluten-free. Every bottle is rigorously tested in a third-party facility for quality and consistency, so you can trust the product you get.


  • Two types of magnesium
  • GMO, soy, and gluten-free
  • Third-party tested
  • Easy-to-swallow capsules


  • Less effective for sleep

The InnovixLabs Advanced Magnesium is ideal for someone who wants a more comprehensive magnesium supplement that is free of artificial chemicals and ingredients.

Magnesium for Sleep Buying Guide

Since this list features over 20 different magnesium for sleep supplements, you may feel overwhelmed.

This section is a detailed buying guide to help you better understand the different ingredients and compounds, and select the best type and form of magnesium for your needs. After reading this, selecting the optimal magnesium supplement should be easier!

Type of Magnesium

The type of magnesium you choose is the most important aspect. Different types of magnesium affect your body differently, so understanding your options can help you select the ideal magnesium for your needs. Below is a brief overview of the different kinds and how they work:

Magnesium Orotate

Lastly, magnesium orotate may have the ability to bolster heart health and improve energy It can stimulate heart and blood vessel function, which is excellent for people with heart problems or high blood pressure. However, it’s not the most helpful for sleep.

Magnesium Citrate

Magnesium citrate is one of the most common types of magnesium people take for sleep. It absorbs easily into the body and is excellent for treating constipation. This form of magnesium is bound with citric acid found in citrus fruits. Along with treating constipation, it also had calming properties and may help with depression and anxiety.

Magnesium Sulfate

Magnesium sulfate, also called Epsom salt, is known to treat sore muscles, relieve stress, and soothe anxiety. It won’t be present in most magnesium supplements for sleep, but you’ll see it in bath salts as a calming agent.

Magnesium Lactate

Magnesium lactate is one of the best options if you’re having gastrointestinal problems. However, it’s one of the gentler forms of magnesium, ideal for people with an extra sensitive stomach. If large doses of magnesium cause stomach distress, magnesium lactate might be the best option, allowing you to take large doses without causing stomach pain or nausea.

Magnesium Malate

Compared with other types of magnesium, magnesium malate has less of an effect on your digestive system. Instead, it’s better for people with sore muscles, achy joints, or trouble sleeping. It may also relieve symptoms of anxiety, stress, and depression.

Magnesium Taurate

You won’t see magnesium taurate in many magnesium supplements for sleep, as it’s mostly used for improving heart health, managing high blood sugar, and lowering high blood pressure. It can help slightly with sleep and digestion but is not nearly as effective in these areas compared to other magnesium types.

Magnesium Chloride

One of the easiest magnesium to absorb is magnesium chloride. It’s typically taken orally and can help relieve symptoms of heartburn, constipation, and magnesium deficiencies. People also apply it topically to soothe sore muscles or aching joints. The calming properties of this type are low, but it can still be taken for sleep or anxiety.

Magnesium L-Threonate

This type of magnesium may support brain health, improving cognitive functions, alertness, and processing. It may also help ease depression, memory loss, stress, and anxiety. For this reason, it has the potential to promote healthy sleep cycles, but more studies are necessary.

Magnesium Glycinate

Another type of magnesium with strong calming effects is magnesium glycinate. It can help with insomnia, anxiety, depression, and stress. So it’s no surprise that this is one of the most common types of magnesium you’ll find in supplements for sleep.

Magnesium Oxide

Magnesium oxide is a type of salt that mixes magnesium with oxygen. It’s best for gastrointestinal distress but does not absorb quickly or thoroughly into the digestive tract. Nevertheless, it still helps some people with constipation and can relieve heartburn, but won’t do much to raise magnesium levels in the body.

Form of Magnesium

The form your magnesium supplement is in can change how it impacts your body and how pleasant it is to consume.

Consider how you like to take supplements and try to find a magnesium product that suits your preferences. Below is an overview of the most common forms of magnesium you can take:

Capsules: Capsules are small digestible containers filled with magnesium powder. You can swallow them whole and they usually absorb quickly.

Pills: Pills are a pressed, hardened form of magnesium powders. You can swallow them whole or chew them, but they usually taste unpleasant.

Powder: Powders are common and can be mixed into drinks or food, or taken orally as a spoonful.

Oil: Magnesium oil can come in a tincture or spray bottle, so you can add it to a drink or spray it directly on yourself for topical treatment.

Liquid: You can take a shot of liquid magnesium or combine it with a drink. It’s not a common form of magnesium and can be tough to find.

Gummies: Gummy magnesium supplements usually taste better and are more enjoyable to take. However, they often absorb into your body slower.

Lotion: You can find magnesium lotion, balm, and body butter, which you apply topically. These products are ideal for people with muscle or joint soreness.

Typically, oral magnesium products are more effective for improving sleep than topical treatments, with help more with pain or soreness. 


For proper dosage, you can typically follow the instructions on the magnesium product packaging. But your age, weight, gender, and other factors will determine the ideal dosage. The list below provides the correct dosages at a glance:

  • 1-3 years old: 65mg
  • 4-8 years old: 110mg
  • 9+ years old: 350mg

If you take the suggested dose and experience stomach distress, you can take less. You can take larger doses but check with your doctor first. When buying magnesium supplements, ensure you buy a product with suitable doses for your needs. 

Pregnant or breastfeeding individuals should not take anymore than 350mg in a day. 

Other Ingredients

As you can see from the list of the best magnesium supplements for sleep, many contain ingredients in addition to magnesium. Depending on your diet, sleep habits, and other conditions, like high blood pressure or constipation, taking a magnesium supplement with added ingredients can help. A few ingredients to note in magnesium supplements for sleep include:

When shopping for sleep aids, melatonin is one of the best add-ons to look for. But all the compounds here can improve your health in some way.

Stomach Sensitivity

While magnesium is known for helping relieve constipation and regulate your digestive system, it can also be harsh on your stomach. Some people feel nauseous if they take too much, get stomach cramps, deal with diarrhea, or become constipated

 If you know you have a sensitive stomach, select products gentle on your stomach and digestion. It’s also better to avoid massive doses, which are more likely to upset your stomach and cause cramps or nausea.

Added Supplement Benefits

As mentioned, magnesium can do more than help you sleep better. If you have a specific condition you want to remedy and improve your sleep quality, select a magnesium supplement conducive to your needs.

For example, some support muscle health, while others are better for brain function. Certain supplements prevent spasms, but others work to relieve constipation.

This list highlights many of the added benefits of these products, so it should be easy to find the ideal magnesium supplement for you!

Frequently Asked Questions About Magnesium for Sleep

If you still have questions about magnesium for sleep, you’re not alone. Knowing what is the best magnesium for sleep can be tough.

Below are the most commonly asked question on magnesium supplements for sleep. Hopefully, this section will answer any of your leftover questions!

Which Magnesium Is Best for Sleep and Anxiety?

Many experts consider magnesium glycinate the best type of magnesium for improving sleep. It has powerful calming effects and can relieve symptoms of anxiety, stress, depression, and insomnia.

Not only can this form of magnesium help you fall asleep and stay asleep, but it also improves your quality of sleep so you get more time in REM.

Which Is Better for Sleep: Magnesium Citrate or Magnesium Glycinate?

Magnesium glycinate is considered better for sleep. It can calm people and help with anxiety, depression, and stress, which can cause overactive brain activity.

On the other hand, magnesium citrate affects the digestive system more, helping relieve constipation. The two types of magnesium share some properties, but glycinate is more conducive to sleep issues, and citrate is best for gastrointestinal problems.

Can You Take Magnesium Every Night for Sleep?

Yes! Low to medium doses of magnesium is safe to take every night. The maximum amount of magnesium a healthy adult can consume in one day is 3g, and most supplements are less than 500mg. So taking one supplement every night before bed is perfectly fine.

Should I Take Magnesium in the Morning or at Night?

It depends if you take magnesium supplements for sleep or for a different reason. People using magnesium supplements to enhance their quality of sleep should take them in the evening or night for optimal results.

But people using it for blood pressure, heart health, or digestive issues can take them any time of the day and may prefer the morning. For best results, take your magnesium supplement at the same time every day.

How Much Magnesium Glycinate Should I Take for Sleep?

Most experts agree that the ideal daily dose for an adult is 350mg. Larger people may take more, but you should not increase your magnesium dose until you discuss it with a doctor.

If you’re hesitant about using magnesium supplements for sleep, you can start at a lower dose, around 100mg, and only increase the dose as you see necessary. If 100mg improves your sleep, you may not need to take more.

Why Is Magnesium Glycinate the Best?

The main reason magnesium glycinate is the best for sleep is that it helps to regulate Gamma-Aminobutyric acid (GABA). This acid is a neurotransmitter that tells your brain it is time to sleep. Some people do not produce enough of this acid due to chemical imbalances like anxiety, insomnia, or depression.

Magnesium glycinate calms brain communications and helps your brain slow down so you can sleep well. In addition to these calming effects, it may also promote bone health, manage blood sugar levels, improve heart health, and lower the risk of developing type 2 diabetes.

What Are the Side Effects of Magnesium Glycinate?

Most people can take magnesium glycinate supplements with no annoying side effects. Unfortunately, this ingredient can cause unpleasant side effects in some people.

Possible side effects of magnesium glycinate include diarrhea, nausea, stomach cramps, irregular heartbeat, and cardiac arrest.

The latter two side effects only occur when extremely high doses of magnesium are taken. But the three former effects can occur when taking the proper dose if you have a sensitive stomach or GI tract.

Does Magnesium Citrate Help With Sleep and Anxiety?

Yes! While magnesium citrate isn’t as helpful for sleep and anxiety as magnesium glycinate, it can still help calm your brain and improve sleep quality. It does this by activating mechanisms in your nervous system that quiet your brain and calm your nerves. It has the potential to relieve depression and anxiety, inherently leading to better sleep.

How Long Before Bed Should You Magnesium?

The effects of magnesium usually don’t take more than an hour or two to occur. The type and form of magnesium you take will affect the rate of absorption, but most begin to work within an hour. So it’s ideal to take your magnesium supplement 30 to 90 minutes before you go to bed.


Not everyone will agree on the best magnesium for sleep, as everyone’s body and needs are different. But if you’re having trouble sleeping well or sleeping at all, one of these superb magnesium supplements on this list is sure to help you!

Consider what form of magnesium supplement you prefer and if you want other ingredients included in the supplement. The magnesium supplements on this list can do much more than just help you sleep comfortably and deeply.

Magnesium can improve digestion, relieve anxiety, stop cramping, enhance brain function, support muscle health, and much more.

A shocking 75% of Americans have low magnesium levels or a magnesium deficiency. Even if you sleep okay and your digestion is fine, you will probably feel like a brand new person by adding this simple ingredient to your daily regimen!

Try one of these magnesium supplements and start feeling better than ever!

Nate Devore
Nate Devore
For over 15 years Nate has been obsessed with solving his own personal and difficult health challenges related to sleep, energy, and fatigue. As one of our sleep experts at sleeping.com, Nate is passionate about helping you get the best night’s sleep possible.

Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment. Always consult your doctor before making any decisions.

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