The Best Types of Magnesium for Sleep

Minerals (also an electrolyte) are a big thing, and for good reason. “Magnesium is necessary for more than 300 chemical reactions in our bodies,” says Marissa Meshulam, registered dietitian and founder of private practice MPM Nutrition. “Some of the main roles of magnesium include muscle and nerve function, heartbeat regulation, blood sugar management, digestion and bone health.”

Magnesium supplements are also often recommended for sleep, but the form in which you take them matters.

Here’s what experts have to say about taking magnesium supplements for a better night’s rest.

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How does magnesium affect sleep?

You might first think of melatonin as the darling of the sleep supplement world. When it comes to melatonin and magnesium, the hormone melatonin directly affects your circadian rhythm, while magnesium’s relationship with sleep is a little less direct. “Magnesium’s main job is to relax your mind, body and muscles,” says sleep medicine physician Brian Chen, MD, of the Cleveland Clinic’s Sleep Disorders Center.

Magnesium promotes rest in several different ways. According to an April 2022 study sleep², This mineral activates GABA, a neurotransmitter that calms the central nervous system. It also suppresses calcium levels in muscle cells, thereby helping muscles relax. Here’s Why It’s Used to Improve Symptoms and Sleep Quality in People with Restless Legs Syndrome, According to a December 2022 Randomized Controlled Trial BMC Complementary Medicine and Therapies.

“Magnesium has been shown to reduce cortisol (our stress hormone), thus making us feel more relaxed and ready for sleep,” adds Meshulam. oh it works Melatonin production³This is why some sleep supplements combine magnesium and melatonin.

Despite these links, Dr. Chen says the jury is still out on whether taking magnesium every night to improve sleep is effective. “Large-scale population studies haven’t shown that magnesium actually helps people fall asleep faster and regularly, so it’s very individualized in terms of whether it’s effective,” he said.

A paper from April 2021 BMC Complementary Medicine and Therapies According to the report, older adults with insomnia who supplemented magnesium fell asleep an average of 17 minutes earlier than those who took a placebo. However, even the study authors noted that the findings were based on unclear evidence, labeling the association between magnesium intake and improvement in sleep symptoms as “uncertain.” (Woo woo woo.)

Long story short: Magnesium can certainly make you feel more zen, but it’s unlikely to make you pass out. Good news? There are minimal risks in adding a magnesium supplement to your evening routine for relaxation. Just make sure you choose the right type of magnesium, as there are many types of magnesium.

Which type of magnesium is best for sleep?

If you want to use a mineral to relax your body and mind at night, magnesium glycinate supplements are your best option. Dr. Chen says this form is more easily absorbed than alternatives like magnesium citrate and magnesium oxide, which act as laxatives and are often recommended for treating constipation. (Real talk: Accidentally taking magnesium oxide may Opposite If it keeps you on the toilet all night, you won’t get the desired results.

Don’t forget that many foods also contain this essential mineral. Black beans, spinach, avocado, almonds, pumpkin and dark chocolate (you’re welcome) are all good sources of magnesium, according to the National Institutes of Health.

Magnesium Dosage and Timing for Sleep

“I recommend starting with 200 milligrams of magnesium glycinate and taking it about 30 minutes before getting ready for bed,” says Meshulam.

Dr. Chen says magnesium glycinate supplements are generally well tolerated and safe, but if you’ve been diagnosed with kidney or liver disease, they’re best taken by a doctor.

And more magnesium isn’t always better. Dr. Chen recommends that if you use magnesium supplements to help you relax, limit your magnesium supplement intake to 400 milligrams per night. “Too much magnesium can cause irregular heartbeats, low blood pressure, and muscle weakness,” says Meshulam. Also, if your supplement is causing you diarrhea, you may be taking too much.

Other sleep tips

If you experience chronic fatigue, work with your doctor to investigate other possible causes before taking magnesium supplements. “I recommend checking iron, vitamin D and vitamin B12 levels first to rule out other nutritional deficiencies in the person who is experiencing fatigue,” says Dr. Chen.

Don’t sleep on a set nightly routine either (pun intended). Meshulam recommends simple sleep hygiene tips, such as keeping your bedroom dark and cool, avoiding caffeine after noon, and eating at least two to three hours before going to bed. “Limit blue light exposure [from screens] Finding ways to relax, such as meditating, reading, or using lavender essential oil, can also be helpful.

The Best Magnesium Supplements for Sleep Worth Trying

Before trying any new supplements, it’s best to talk to your healthcare provider about taking them. Once they say “yes,” try to buy products from reputable brands, as vitamins and supplements are not strictly regulated by the FDA.

“I recommend looking for supplements that have been third-party tested,” says Meshulam. “That way you know you’re actually getting what the brand says it is.” Look for products that follow current good manufacturing practices (cGMP) and are USP or NSF certified, which shows they have been third-party tested. These differences are seen on labels or websites.

Two options that Meshuram likes? Thorne’s Magnesium Bisglycinate Powder ($47 on Amazon) and Pure Encapsulations’ Magnesium Glycinate Capsules ($26 on Amazon).

While magnesium gummies are a thing, you’re better off opting for unflavored powders or capsules to avoid unnecessary added sugar and food coloring, especially before bed. Remember: Magnesium is not a sleeping pill (like Ambien). it Can Improves sleep by helping you relax, but it has not been proven to keep you awake throughout the night.

“Taking magnesium before bed may help relax your body and brain so you can fall asleep more easily,” says Dr. Chen. “But it probably won’t have a lasting effect throughout the night.”