Top 10 Magnesium Supplements for Sleep

Magnesium plays a role in over 300 biochemical reactions, impacting everything from muscle function to sleep regulation. Despite its crucial role, magnesium deficiency is surprisingly common, affecting many individuals' health and well-being.

Magnesium supplements help improve sleep quality—a cornerstone of mental and physical health. These supplements promise to alleviate insomnia and enhance overall sleep quality, providing a non-pharmaceutical remedy to a widespread issue.

This article delves into the top 10 magnesium supplements designed for sleep. Know how these magnesium supplements can help transform your sleep and improve your overall quality of life.

Understanding Magnesium Supplements for Sleep

Magnesium supplements are often considered for improving sleep quality. Numerous studies indicate they can help you sleep longer, get better quality sleep, and reduce tiredness, although more high quality studies are needed for confirmation. Regardless, it's essential to stay within a recommended maximum of 350 milligrams of magnesium, specifically for sleep.

Magnesium's role in the body encompasses nerve and muscle function, bone development, blood sugar control, and maintaining heart rhythm, which is foundational to overall health, including sleep.

For individuals considering magnesium supplements for sleep, it's suggested to focus on forms like magnesium glycinate or magnesium citrate, in doses around 200 milligrams, as these are better absorbed and less likely to cause stomach upset than others like magnesium oxide.

For optimal results, it is recommended that the supplement be taken about 30 minutes to two hours before bedtime. However, the exact timing can depend on the specific formulation of the supplement and personal sleep challenges​.

Benefits of Magnesium Supplement for Sleeping

Here are the key benefits and considerations if you're thinking about using magnesium to enhance your sleep:

1. Improved Sleep Quality and Duration: Magnesium may help you achieve better sleep quality and longer sleep duration. It's believed to affect the brain's neurotransmitters and hormonal balance, influencing your sleep-wake cycles. For individuals experiencing insomnia, magnesium supplementation has been linked to falling asleep faster and reducing early morning awakenings​.
2. Relaxation and Stress Reduction: Beyond sleep, magnesium plays a role in muscle relaxation and stress reduction. It helps to calm the nervous system and may balance blood sugar levels, contributing to a more restful and undisturbed night's sleep. The mineral can also regulate the release of sleep-inducing hormones like melatonin and serotonin, further promoting a calm state conducive to sleep​.
3. Insomnia and Sleep Disorders: Some studies suggest that magnesium supplementation can aid individuals with insomnia, helping them fall asleep faster and enjoy more restorative sleep. Additionally, magnesium might benefit those experiencing restless legs syndrome, which can interfere with sleep​​.
4. Pain Relief and Muscle Relaxation: Magnesium has been shown to reduce pain intensity and improve mobility for individuals with chronic lower back pain. It may also offer relief from migraine headaches and symptoms of fibromyalgia.
5. Mental Health and Cognitive Function: Supplemental magnesium can positively affect mood and cognitive function, potentially reducing premenstrual syndrome (PMS) symptoms and improving hyperactivity-related conditions.
6. Enhanced Athletic Performance: Magnesium is crucial in muscle health and energy production. For athletes or those engaging in physical activity, magnesium supplementation may reduce the stress response to exertion and improve overall performance​.

Considerations When Buying Magnesium Supplement For Sleep

When selecting a magnesium supplement for sleep, there are several key factors to consider to ensure you're choosing a product that will be both effective and gentle on your body:

• Type of Magnesium: Magnesium glycinate is highly recommended for sleep because it's easily absorbed and gentle on the stomach. This form combines magnesium with glycine, an amino acid that can promote sleep by potentially lowering body temperature and easing insomnia. Unlike other forms, it's less likely to cause digestive discomfort​​.
• Dosage: According to the National Institutes of Health, staying within the recommended dosage for supplemental magnesium, 350 milligrams per day, specifically for adults, is essential. Many experts find a dosage of around 200 milligrams before bed effective without causing next-day grogginess​​.
• Ingredients and Fillers: Opt for supplements with minimal additives. The simpler the ingredient list, the better to avoid any potential for adverse reactions from unnecessary fillers or binders. Some supplements also include additional sleep-supporting ingredients, which might be beneficial depending on your needs​​.
• Dietary and Environmental Considerations: Consider whether the supplement aligns with any dietary restrictions you might have, such as being non-GMO, gluten-free, or vegan. Additionally, some prefer supplements that consider environmental impact through packaging and sourcing practices​.
• Other Factors: Magnesium can potentially increase slow-wave sleep, which is crucial for memory consolidation and muscle repair. Beyond sleep, magnesium supports electrolyte balance, muscle relaxation, vitamin D transport, and activation, among other benefits. This broad spectrum of benefits makes it a versatile supplement.

Top 10 Best Magnesium Supplements for Sleep

Navigating the vast market of magnesium supplements can be overwhelming. To aid in your quest for better sleep, here's a carefully curated list of the top 10 magnesium supplements, each renowned for its quality, efficacy, and ability to promote restful sleep.

Pure Encapsulations Magnesium (Glycinate), priced at $44.60, is a premium supplement for stress relief, sleep, heart health, nerves, muscles, and metabolism. This supplement is especially noted for its high bioavailability and gentle impact on the gastrointestinal system.

It is a popular choice among those looking to improve their magnesium intake for health and sleep benefits. Packaged in a 180-count bottle, it offers a substantial supply, ensuring long-term support for your health needs.

Pros

• Magnesium glycinate is known for its superior absorption, ensuring more magnesium reaches your system to perform vital functions.
• From enhancing sleep and stress relief to supporting heart health and muscle function, this supplement addresses various bodily needs.
• Unlike other forms of magnesium, glycinate is less likely to cause loose stools or gastrointestinal discomfort.
• Free from common allergens, artificial ingredients, and GMOs, catering to those with dietary sensitivities and preferences for clean supplement options.
• Many of Pure Encapsulations' formulations, including this magnesium supplement, are included in numerous clinical studies, reflecting the brand's commitment to evidence-based health solutions.

Cons

• Higher cost than other magnesium supplements on the market might deter budget-conscious consumers.
• Those who need help swallowing pills may find capsules inconvenient compared to powders or liquid alternatives.
• With a recommendation to consume 1-4 capsules daily with food, some might find it challenging to adjust and maintain the proper dosage for their health needs.
• Like all supplements, one must be cautious about potential interactions with other medications and health conditions.
• The necessity for individuals with certain health conditions (like kidney disease) to consult a healthcare provider before use may limit accessibility for some users.

Nature Made Magnesium Citrate 250 mg per serving, priced at $15.99 for 120 soft gels (60-day supply), is recognized for its high absorption rate and is designed to support muscle relaxation, nerve health, heart health, and bone health. It comes in a soft gel form, making it easier to consume, especially for those with difficulty with tablets.

Pros

• Magnesium citrate is known for its high bioavailability compared to other forms like magnesium oxide, ensuring more effective absorption and utilization by the body.
• These soft gels contribute to muscle relaxation, nerve health, heart health, and bone health, offering a comprehensive approach to magnesium supplementation.
• Nature Made is a trusted brand recommended by pharmacists, known for its commitment to producing high-quality, scientifically backed supplements.
• Easy-to-swallow soft gels are ideal for those who prefer not to take hard tablets or powders.
• The product is free from synthetic dyes and artificial flavors, appealing to health-conscious consumers seeking clean supplements.

Cons

• Each soft gel contains 250 mg of magnesium, which may require consumers to take multiple pills to meet the daily recommended intake, especially for men.
• As with any magnesium supplement, there is a potential for mild gastrointestinal side effects, although the citrate form is generally well-tolerated.
• It is an unflavored option, so these soft gels may not appeal to those who prefer flavored supplements.
• While reasonably priced, consuming more soft gels to meet daily requirements could make it less cost-effective.
• The price varies by seller, and availability may be limited for the larger count bottles, which could be inconvenient for regular users.

The BiOptimizers Magnesium Breakthrough Supplement 4.0 is priced at $35.96 for a 60-capsule pack, which works out to approximately $0.60 per capsule. This supplement is notable for containing seven different forms of magnesium, including glycinate, malate, and citrate, each chosen for its specific health benefits. It's designed for fast absorption and is free from synthetic additives, targeting sleep and brain function, stress reduction, and heart health. The product offers a comprehensive approach to magnesium supplementation by combining multiple forms in one formulation.

Pros

• Includes seven types of magnesium, such as bisglycinate, citrate, and malate, each selected for their specific health benefits, from muscle recovery to cardiovascular support.
• It is formulated for rapid dissolution and high absorption, ensuring the body can efficiently utilize the magnesium.
• It is free from synthetic additives, preservatives, and common allergens, making it suitable for individuals with sensitivities.
• Beyond sleep, this supplement aids stress relief, immune system support, and normal heart rhythm.
• Each form of magnesium included has been chosen based on scientific evidence supporting its health benefits, ensuring a well-rounded approach to supplementation.

Cons

• Higher cost per capsule than other magnesium supplements, reflecting its comprehensive formula but potentially limiting accessibility.
• With seven different forms of magnesium, users new to magnesium supplementation might need additional research to understand which form benefits them most.
• Consistent daily intake is necessary to achieve the full spectrum of benefits, requiring commitment and routine.
• Available only in unflavored capsules, which might not appeal to those who prefer flavored supplements.
• The high variety and potency could lead to excessive magnesium intake for those already consuming other magnesium-rich supplements or diets, necessitating careful management.

The Organixx Magnesium Supplement costs $37.96 for a bottle containing 60 capsules, which translates to about $0.63 per capsule. This supplement stands out for its unique formula, combining seven highly bioavailable magnesium forms, including magnesium glycinate, citrate, and malate.

It's designed to support various health benefits such as sleep, muscle recovery, and overall calmness while ensuring high absorption rates with chelated magnesium. The product is also vegan, non-GMO, and free from low-quality additives, making it a clean and effective option for those looking to enhance their magnesium intake.

Pros

• The supplement includes seven types of magnesium, providing a wide range of physiological benefits.
• Each form of magnesium is chelated, enhancing absorption and utilization by the body.
• Promotes restful sleep, muscle recovery, and calmness while supporting heart, bone, and muscle health.
• Free from GMOs, magnesium oxide, chloride, hydroxide, sulfate, stearate, fillers, and low-quality additives.
• Includes vitamin B6 and manganese, which aid in magnesium absorption and contribute to the overall effectiveness of the supplement.

Cons

• At $0.63 per capsule, it is pricier than other magnesium supplements.
• Those with difficulty swallowing capsules may not prefer it or prefer powder or liquid supplements.
• Requires taking two capsules daily, which might be inconvenient for some users.
• It needs flavor options, which might be less appealing to those who dislike the taste of standard capsules.
• Given the comprehensive nature of the formula, users must manage intake to avoid excessive magnesium levels, especially if consuming other magnesium-rich supplements or diets.

Atlantis Nutrition Magnesium Gummies are an attractive option for those seeking nutritional support in areas like sleep enhancement, muscle recovery, and stress reduction. They are available for $13.46 per 60-count bottle, which is just $0.22 per gummy.

Each gummy is infused with 770 mg of magnesium citrate, a highly absorbable form of magnesium known for its effectiveness in promoting calmness and improving sleep.

Flavored with raspberry, these vegan gummies offer a pleasant taste and are formulated without GMOs. They appeal to health-conscious consumers looking for an easy-to-consume magnesium supplement.

Pros

• Magnesium is well-known for improving sleep cycles, helping users wake up feeling refreshed by promoting longer and more restful sleep.
• These gummies help regulate neurotransmitters that control mood and stress levels, effectively reducing anxiety and promoting a more peaceful state of mind.
• Magnesium citrate enhances calcium absorption, is crucial for bone health, and aids in muscle relaxation and recovery, making it beneficial for physical health.
• These gummies help prevent muscle cramps and facilitate muscle recovery and flexibility by addressing magnesium deficiency.
• Made in the USA with high-quality ingredients, these gummies are effective and enjoyable, with a pleasant raspberry flavor.

Cons

• As gummies, they contain sugars and other additives that might not suit everyone, especially those monitoring sugar intake.
• Gummies might encourage overconsumption due to their flavor and ease of use, potentially leading to excessive intake.
• While magnesium citrate is effective, some may prefer a supplement that includes a variety of magnesium forms for broader benefits.
• It contains ingredients that may not be suitable for all users, especially those with specific dietary restrictions or allergies.
• Given the price per count and the packaging size, some users might find frequent purchases' monthly cost and environmental impact a concern.

The Smarter Magnesium Multi-Active Magnesium supplement is priced at $17.96. It offers a unique blend of four different forms of magnesium—glycinate, citrate, malate, and bis-glycinate—to optimize absorption and avoid the laxative effect commonly associated with other magnesium supplements. This product is designed to support sleep processes, making it an excellent choice for those looking to enhance their sleep quality.

Pros

• Includes glycinate, citrate, malate, and bis-glycinate, each known for their high bioavailability and specific health benefits, especially in promoting restful sleep.
• The supplement is formulated to improve sleep cycles and help the body achieve a natural calm state, which is essential for restorative sleep.
• Utilizes a unique molecular structure that resists degradation by stomach acid, ensuring that more magnesium is absorbed into the bloodstream.
• The vegetable soft gels are easy on the stomach and designed to be digested without causing laxative effects.
• Includes clinically studied ingredients like AlphaWave L-Theanine, which promotes relaxation without drowsiness, enhancing the supplement's effectiveness as a sleep aid.

Cons

• While the blend is diverse, more than the magnesium content per tablet might be needed for those with higher magnesium needs.
• The standard 60-count bottle only covers one month, necessitating regular purchases.
• The lack of flavor options might not appeal to those who dislike the taste of standard supplements.
• While generally affordable, the price can vary depending on the purchase platform and available discounts.
• It doesn't provide other minerals that might synergistically enhance magnesium's effects on the body.

Spring Valley's High Absorption Magnesium 200 mg is marketed as a potent supplement designed to support sleep, muscle health, and overall well-being. Priced at $18.99 for a pack of two bottles, each containing 60 capsules, this product offers a convenient dosage of magnesium that claims to enhance absorption effectively.

The product's high-absorption formulation and vegetarian capsules make it a standout choice in the magnesium supplement market. However, users should consider their specific health needs potential dietary restrictions, and consult with a healthcare provider to ensure that this supplement is a good fit for their overall health regimen.

Pros

• Each capsule provides 200 mg of magnesium, designed to ensure optimal absorption and maximum benefit.
• Magnesium plays a crucial role in muscle and nerve function, and this supplement aims to support these aspects effectively.
• The product caters to vegetarians, using plant-based ingredients for its capsules.
• Spring Valley is known for its wide range of supplements, and this particular magnesium product maintains the brand's standard for quality and reliability.

Cons

• While 200 mg may be sufficient for general health, some individuals might require a higher dose to see significant benefits, particularly for sleep and muscle recovery.
• Being unflavored might not appeal to everyone, especially those who prefer flavored supplements to mask the taste of active ingredients.
• Although the price per capsule is reasonable, the overall cost for a two-month supply might still be a consideration for budget-conscious consumers.
• As with any magnesium supplement, there's a potential for gastrointestinal upset, particularly if the higher absorption formula leads to quicker magnesium release into the stomach.

The LongLiv Sleep Trio is a premium supplement designed to enhance sleep quality and manage sleep health. Priced at $35.96 for a 60-capsule pack, this supplement offers a unique blend of three active ingredients: magnesium bis-glycinate, L-theanine, and apigenin, each selected for their beneficial effects on sleep and relaxation.

The LongLiv Sleep Trio is a specialized supplement ideal for those looking to enhance their sleep quality without relying on melatonin. Its carefully selected ingredients promote restful sleep and improve relaxation and stress management.

This product is especially suitable for individuals looking for a natural approach to improve their sleep cycles and support cognitive health, backed by a formulation that prioritizes purity and efficacy.

Pros

• Combines magnesium bis-glycinate, L-theanine, and apigenin, targeting sleep health and cognitive function.
• Magnesium bis-glycinate is known for its superior absorption and effectiveness in enhancing the calming effects of magnesium and regulating the GABA system.
• This supplement may enhance overall cognitive performance through improved sleep, reducing brain fog, and improving clarity.
• Free from GMOs, dairy, soy, gluten, and artificial additives, ensuring purity and safety for users with dietary restrictions.
• The formulation is backed by scientific research and created by healthcare professionals, enhancing its credibility and effectiveness.

Cons

• At $0.60 per capsule, it is priced higher than some other magnesium supplements, which may affect affordability for regular use.
• The capsules are unflavored, which might not appeal to those who prefer flavored supplements.
• The specific dosage of each component may align differently with every individual's needs, requiring users to adjust their intake based on personal health goals.
• It is only available in a 60-count pack, which may not be convenient for those preferring larger or smaller quantities.
• Daily supplementation is necessary for optimal results, which could be a commitment for long-term users.

The Natural Vitality Calm Sleep Magnesium Supplement is an all-encompassing solution for individuals looking to enhance their sleep quality. Priced at $22.39 for a bottle of 120 capsules, this supplement provides a cost-effective approach to sleep enhancement, costing approximately $0.19 per capsule.

Natural Vitality's Calm Sleep Magnesium Supplement stands out for its multi-active formulation designed to support various aspects of sleep health. Its blend of essential nutrients and herbal components makes it a comprehensive choice for those seeking to improve their sleep patterns and overall nighttime relaxation naturally.

Pros

• Includes a blend of magnesium glycinate, melatonin, GABA, and L-theanine, all known for their roles in promoting relaxation and enhancing sleep quality.
• It utilizes magnesium glycinate, which is easier on the stomach and more absorbable than other forms like magnesium oxide, ensuring effective delivery of magnesium to the body.
• Including natural ingredients like bergamot essential oil supports a healthy sleep cycle without the risk of dependency.
• Certified non-GMO, vegetarian, gluten-free, and free from artificial colors, flavors, or sugar, making it suitable for various dietary preferences and needs.
• Natural Vitality has a longstanding reputation for quality, underscored by its status as the best-selling magnesium supplement brand in the Natural Products Market as of March 2023.

Cons

• While beneficial for sleep, melatonin may only be suitable for some, especially for long-term nightly use without consulting a healthcare provider.
• Some users may experience mild side effects typical of magnesium supplements, such as gastrointestinal discomfort.
• As the capsules are unflavored, individuals who prefer flavored supplements might find them less appealing.
• Each capsule contains a fixed dose of each ingredient, which limits the ability to adjust individual component dosages based on personal health needs.
• It requires proper storage to maintain potency and effectiveness, and the bottle's size might need to be more convenient for travel.

LeftNutra's Magnesium Glycinate Gummies offer a unique and enjoyable way to consume magnesium, crucial for sleep, stress relief, and muscle and nerve health. These gummies are priced at $14.99 for a 60-count bottle, which costs approximately $0.25 for each gummy.

Combining high-quality magnesium forms, appealing flavor, and additional vitamins make this supplement an excellent addition to daily health routines. However, when selecting this supplement, consumers should consider their health needs and dietary preferences to ensure it aligns with their overall health goals and nutritional requirements.

Pros

• It contains 400mg of Magnesium Glycinate and 200mg of Magnesium L-Threonate, combining 600mg of magnesium per serving. This blend supports optimal absorption and effectiveness in relieving stress, improving sleep, and helping muscle and nerve functions.
• The natural raspberry flavor makes these gummies a pleasant treat, encouraging consistent daily intake.
• Beyond magnesium, these gummies include a multivitamin component, enhancing overall nutritional intake and well-being.
• They suit various dietary preferences and are formulated with non-GMO, gluten-free ingredients without artificial preservatives, flavors, or colors.
• The gummy form is easy to take, especially for those who prefer not to swallow pills, and the packaging ensures a simple two-gummy daily dosage.

Cons

• As with many gummy supplements, these might contain sugars or other sweeteners that some users might want to avoid.
• Although it includes two forms of magnesium, some may prefer a supplement that provides a broader range of magnesium compounds for different health benefits.
• Only available in a 30-day supply, which could be inconvenient for those looking for more extended supply options without reordering.
• While reasonably priced per gummy, daily consumption over long periods could add up financially.
• While gluten-free, other ingredients might not suit all users with specific dietary restrictions or allergies.

Wrap Up

The top two magnesium supplements for sleep are the BIOptimizers Magnesium Breakthrough and the LongLiv Sleep Trio.

The BIOptimizers supplement stands out for its comprehensive formula containing seven different forms of magnesium, including glycinate, malate, and citrate, each chosen for its specific health benefits. It is designed for fast absorption and is free from synthetic additives, targeting sleep and brain function, stress reduction, and heart health.

The LongLiv Sleep Trio combines magnesium bis-glycinate, L-theanine, and apigenin, specifically targeting sleep quality and cognitive function. The formulation is backed by scientific research and created by healthcare professionals, enhancing its credibility and effectiveness.

Both supplements offer high-quality, science-backed magnesium formulas designed to effectively promote better sleep and overall well-being through diverse blends of magnesium and additional sleep-supporting ingredients.

FAQS on Magnesium Supplements for Sleep

What form of magnesium is best for sleep?

Magnesium glycinate is often recommended for sleep because it is well-absorbed and less likely to cause gastrointestinal issues. It's known for its calming effects on the brain and muscles, making it beneficial for improving sleep quality​​.

How do magnesium supplements help improve sleep?

It is theorized that magnesium may help regulate neurotransmitters that are involved in sleep. It also interacts with the melatonin pathway, which governs the body's circadian rhythms. Some studies suggest that higher magnesium levels can lead to better sleep quality and longer sleep duration.

Can I take magnesium supplements with other medications?

While magnesium is generally safe, it can interact with certain medications, such as antibiotics and diuretics. It's essential to consult with a healthcare provider before starting any new supplement, especially if you are currently taking other medications​​.

Are there any magnesium supplements that also support other aspects of health?

Yes, many magnesium supplements are formulated with additional ingredients to support various health aspects, such as bone health, muscle function, and heart health. For example, some supplements include a blend of magnesium with vitamin D3, calcium, and phosphorus to enhance bone strength and density​.