What Magnesium Is Best for Sleep? Top Options Explained

7.16.2025 0 comments

Author: Trisha Houghton, CNS, ASIST

Magnesium is widely known to support better sleep. What’s less known is that it comes in several forms, such as citrate, malate, chloride, and glycinate. Each works differently based on its composition.

To get the most benefit from magnesium supplementation, you need to understand these forms and choose the one that best fits your needs.

Important heart health warning: Before we continue we want to emphasize thatMagnesium plays a vital role in heart rhythm and cardiovascular health. While it’s often beneficial in moderate doses, high doses or certain forms of magnesium can impact your heart rate, blood pressure, or rhythm, especially if you have a heart condition or take heart medications. Always consult a medical doctor before starting a magnesium supplement.

So, what magnesium is best for sleep? That’s what we’ll help with in this article – read on as we break down the different magnesium variations, how they work, how to choose the right one, side effects, and more.

By the end, you’ll have the information you need to make a highly educated decision for your sleep health.

Why Magnesium Is Important for Sleep Quality

Have you been struggling to get to sleep or stay asleep? Magnesium is one of the most commonly recommended remedies. Unlike baseless internet trends and assumptions, there’s very real science behind the mineral’s sleep benefits.

Magnesium plays an integral role in sleep regulation by promoting neurotransmitter balance in your brain.

It helps to synthesize key brain chemicals and interacts with two major receptors:

• It blocks the N-methyl-D-aspartate (NMDA) receptor, which can cause excitatory activity and worsen sleep when it’s overstimulated.
• It activates the γ-amino butyric acid or gamma aminobutyric acid (GABA) receptor, which promotes relaxation and deeper sleep.

By calming overactive brain signals and enhancing the brain’s natural ability to unwind, magnesium markedly boosts sleep quality and facilitates a healthier sleep-wake cycle.

And since our bodies don’t produce magnesium, we have to get it through our diets. Whole grains, leafy green vegetables, and pumpkin seeds are a few good sources of the mineral.

Research studies have shared the value of magnesium supplements for sleep.

Here’s how they work:

• Acts like a sedative due to its nervous system calming effects. It makes it easier to fall asleep.
• Reduces cortisol levels, contributing to the fight-or-flight response that can keep you awake.
• Helps your muscles relax.

Considering how different forms of magnesium benefit sleep, it may not come as a surprise that a deficiency in the mineral can lead to sleep difficulties. Per a study published in 2015, not getting enough magnesium through your diet can affect your sleep quality, and it’s a very common thing.

The effect is amplified in people who belong to the following groups:

• Obese individuals;
• Older adults;
• People who abuse alcohol.

So, if your magnesium intake is low, you could very well experience sleep-related problems.

Top Magnesium Options for Sleep

Now that you have a good basis of how magnesium works, it’s time to get into the many different magnesium options available to you.

Magnesium Glycinate: A Top Choice for Restful Sleep

If someone asked us which type of magnesium would give you the most restful sleep, we’d say “magnesium glycinate.”

It’s a mixture of elemental magnesium and the amino acid glycine. We like this form of magnesium because it’s easy on the digestive system and is readily absorbed, unlike some other forms of magnesium.

Here are the main benefits of magnesium glycinate for your sleep:

• Could improve sleep quality in as little as a few days.
• May be helpful in enhancing sleep combating disorders like restless legs syndrome and insomnia.
• Also helps with inflammation and pain throughout the body.

Magnesium Citrate: Benefits and Considerations

Magnesium citrate is a form of magnesium that has citrate ions. It’s a very popular way to boost your magnesium levels.

If you opt for this type of magnesium, you could reap the following benefits in addition to improved sleep quality:

• Improved heart function;
• Better blood sugar regulation;
• Mood-based support for anxiety and depression.

Before taking magnesium citrate, it’s essential to be aware of the potential side effects. In this case, there’s potential for mild digestive issues (stomach pain, nausea, gas, diarrhea, and cramping).

Magnesium L-Threonate: Cognitive Support and Sleep

What if, in addition to more and better quality sleep, you could also get some cognitive support from your magnesium supplement? That’s what you get with a magnesium L-threonate supplement.

This study, published in 2024, found that magnesium threonate had some notable effects on participants:

• Sleep quality improvements (particularly in the deep/REM sleep stages);
• Higher energy reserves;
• Better mood;
• Daily activity and productivity boosts.

In zebrafish, Magnesium L-theronate showed neuroprotective effects. It helped prevent brain cell death and preserve cognitive function, according to a 2020 study.

Magnesium Malate: Energy Production and Relaxation

Could magnesium malate be the right type of magnesium for you? It very well could be. This is a combination of magnesium and malic acid, which is responsible for cell-based energy production.

Unlike other forms of magnesium, magnesium malate helps with how your body performs. If you’re active or would like to be, this magnesium type will help in that area.

It brings about these benefits and more:

• Boosts nerve and muscle function.
• Produces more cell-based energy.
• Reduces muscle soreness by clearing lactate from the muscles.
• Aids in muscle recovery.
• Promotes muscle relaxation.
• Helps with bone health.

And as you may have already expected, the magnesium in the formulation can help you drift off more easily for a better sleep process.

Magnesium Taurate: Heart Health and Sleep Aid

Heart disease is a leading cause of death in the United States; if you’re concerned about your heart health, consider magnesium taurate. It’s a combo of taurine (an amino acid) and mineral magnesium, and it does double duty as a heart-healthy supplement and effective sleep aid.

What sets magnesium taurate apart from other forms of magnesium is the extent to which it helps to protect your heart’s health; this effect is thought to be possible because of the antioxidant properties you get with magnesium.

Additionally, taurine has an anti-inflammatory effect on the body, which helps protect against coronary artery disease, as demonstrated by a 2020 scientific study. Additional studies on humans are needed.

Other potential advantages of this supplement include, but aren’t limited to:

• Insulin sensitivity improvements to the extent that your body better responds to insulin;
• A lowered risk of cataracts;
• Lower incidence of anxiety;
• Reduced blood pressure.

Magnesium Chloride: High Absorption Rates

If you are in need of a magnesium supplement with excellent bioavailability, consider magnesium chloride. It has a relatively high absorption rate, meaning that your body will take in and use more of the mineral with this form than it would with most other forms.

Small-scale studies have echoed this, as indicated in this National Institutes of Health fact sheet. Magnesium in its chloride form is not only among the most bioavailable of all magnesium forms, but the body absorbs it very well.

Therefore, if you have had trouble getting your magnesium through other supplement forms, magnesium chloride might be a better option for you.

Magnesium Oxide: Is It Effective for Sleep?

Although magnesium oxide doesn’t boast the highest bioavailability levels, evidence suggests it may still be effective for people with a magnesium deficiency who struggle with sleep issues.

So, don’t write magnesium oxide off; ask your doctor if it could be a good fit for you.

Transdermal Magnesium: Lotions and Oils

Transdermal magnesium gets a bad rap in the wellness industry because there are so few studies proving its effectiveness. More research is needed to assess the usability and validity of this form of magnesium supplementation.

This 2017 study, led by Uwe Gröber, concluded that magnesium may be able to penetrate the skin and get into the circulatory system, but scientists still stated, “We cannot yet recommend the application of transdermal magnesium.”

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How to Choose the Best Magnesium for Your Needs

Through your own research, you can speculate about which type of magnesium would probably work best for your sleep. And in some cases, things may work out perfectly – you’ll be sleeping deeply and restoratively.

But it’s important to lean on your primary care physician, a sleep specialist, or a registered dietitian to find the best form of magnesium supplement for your particular case.

Professionals like these have the expertise necessary to ensure you’re getting the correct form of magnesium for your specific health conditions, needs, and sleep goals.

Note: If you’d rather get your magnesium the fully natural way, you can opt for magnesium-rich foods like nuts, whole grains, avocado, bananas, dark chocolate, and leafy greens.

Dosage Recommendations and Safety Tips

Regardless of the type of magnesium for sleep you opt for, you’ll need to know how much of the mineral you should take.

And the answer will differ based on the medical professional you ask:

• Dr. Naoki Umeda (an integrative medicine specialist) recommends taking 200 mg every night, 30 minutes before going to bed.
• Registered dietitian Katherine Marengo, LDR, R.D., says the maximum recommended daily allowance for magnesium from supplements should be no higher than 350mg/day.

This should give you an idea of how much magnesium you may need. But be sure to reach out to a medical professional before starting any new supplement; they can prescribe a dosage tailored to you!

Overdose warning: Supplement doses higher than 350mg aren’t recommended, as they can cause an excess of magnesium to build up in the body.

Potential Side Effects and Interactions

As with just about anything, magnesium comes with side effects, and it does interact with other substances. Before you start any magnesium regimen, it’s critical to be mindful of the following.

Side Effects

Per the National Center for Complementary and Integrative Health, there are several very important risks associated with high doses of magnesium:

• Nausea;
• Diarrhea;
• Stomach pain and cramping.

In rare cases, and with very, very high doses, things become markedly more dangerous: heartbeat irregularities, cardiac arrest, slow breathing, coma, and death.

Therefore, it’s essential to talk to a medical professional about dosing to ensure your dose doesn’t cross over into risky territory. Sleep shouldn’t come at the expense of your overall health.

Interactions

When you’re taking magnesium, you should avoid any drugs or substances known to interact with the mineral. In this VeryWell Health article, Pharmacist Patricia Weiser lists 10 medications to avoid mixing with magnesium or that require time adjustments.

A few of them include:

• Antibiotics (doxycycline, minocycline, ciprofloxacin, and more);
• Bisphosphonates like alendronate and risedronate;
• Blood pressure medications (diltiazem, amlodipine, verapamil, and more);
• Diabetes drugs (sulfonylureas, insulin, and other diabetes medications);
• Digoxin, a drug that guards against heart failure;
• Certain dietary supplements.

Note that not all drug interactions are listed in this resource. The best way to determine whether a given drug will interact with magnesium is to talk to your doctor or a pharmacist.

Combining Magnesium with Other Sleep Improvement Strategies

There’s no questioning the power of magnesium for sleep, but if you want to maximize your results, combine the supplement with other sleep strategies.

Here are a few sleep hygiene practices to start with:

• Develop a sleep schedule with consistent sleep and wake times.
• Create a nighttime routine with a relaxing wind-down that produces a calming effect. It may involve activities like yoga, a warm bath, or reading.
• Try not to use screens one or two hours prior to bedtime.
• Considering both melatonin supplements (non-habit forming) and magnesium.

Consulting a Healthcare Professional

Reminder: Magnesium directly influences heart rhythm, blood pressure, and vascular tone. For those with cardiovascular conditions or taking medications (e.g., beta-blockers, calcium channel blockers, or diuretics), supplementing without physician supervision can be dangerous. Always speak with your healthcare doctor before using.

It’s not hard to find a magnesium supplement; this essential mineral is very widely available. But one thing you should know is that there’s no one-size-fits-all sleep regimen. And the best way to create your ideal regimen is to talk to a healthcare provider.

They’ll help you choose a magnesium type, pinpoint a good starting dosage specifically for you, consider any drug interactions, and screen for other causes of sleep difficulty. They can also educate you on what you should be eating if you want to get your magnesium directly from food (leafy greens, nuts, etc.).

They’re the best route to getting to a good night’s rest daily.

With so many magnesium options available—and each offering its own unique benefits—it can be overwhelming to choose the right one. That’s why we’ve taken the guesswork out for you. Our carefully crafted Restore Sleep formula combines the 7 most effective forms of magnesium into one powerful blend, that supports optimal brain function, help achieve deep restorative sleep and promote total body relaxation. 

Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex to improve your brain function, sleep quality and relaxation response.

Frequently Asked Questions

Why is magnesium not helping me sleep?

Magnesium has a proven track record of helping people get enough sleep. So, if it’s not working for you, several things could be wrong:

• Your dose may be too low.
• You may have gotten your hands on the wrong form of magnesium.
• Maybe it’s too early to see sleep-related effects (more on that in the next FAQ).
• Your sleep problems may be due to issues unrelated to magnesium.

How long does it take for magnesium to work for sleep?

Some people notice sleep improvements in as little as a few hours, but it could take a couple of weeks for others to experience better sleep.

How close to bedtime should you take magnesium glycinate?

Per Verywell Health, it’s best to take magnesium glycinate 30-60 mins before bedtime. But if you have issues with stomach upset, you can take it earlier in the day during a meal.

Sources

Chapter 31 – Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes

Does magnesium help you sleep?

Everything You Should Know About Magnesium Glycinate

Does Magnesium Glycinate Really Help You Sleep Better?

Health Benefits of Magnesium Citrate

The Health Benefits of Magnesium Citrate

Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial

What to know about magnesium threonate

What Is Magnesium Malate, and Does It Have Benefits?

Magnesium Malate Uses, Benefits, Side Effects, and Dosage

Health Benefits of Magnesium Taurate

The Anti-Inflammatory Effect of Taurine on Cardiovascular Disease

Magnesium Fact Sheet for Health Professionals

Evidence-Based Benefits of Magnesium for Sleep

Can Magnesium Supplements Help You Sleep Better?

Myth or Reality—Transdermal Magnesium?

10 Magnesium-Rich Foods That Are Super Healthy

Does Magnesium Help You Sleep Better?

How Much Magnesium Should You Take Per Day?

Magnesium – Uses, Side Effects, and More

In the News: Magnesium Supplements for Sleep Disorders

10 Medications You Should Avoid Mixing With Magnesium

Sleep tips: 6 steps to better sleep

23 Ways to Revamp Your Nighttime Routine

Why You Should Ditch Your Phone Before Bed

Can Taking Magnesium and Melatonin Together Help You Sleep Better?

How long does it take for magnesium supplements to work?

The Best Time to Take Magnesium Glycinate

9 Signs You’re Not Getting Enough Magnesium

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