The Best Magnesium For Sleep: A Comprehensive Guide

Sleep is an essential aspect of our overall well-being, and many individuals struggle with insomnia and related sleep disorders. While there are various sleep aids available in the market, one natural remedy that has gained significant attention is magnesium. In this comprehensive guide, we will explore the different types of magnesium, their benefits, how magnesium works as a sleep aid, the best magnesium supplement for sleep, the ideal dosage, and the best time to take magnesium for sleep.

What is Magnesium?

Magnesium is an essential mineral that plays a crucial role in numerous metabolic functions. It is necessary for regulating blood pressure, muscle function, neurotransmission, and mood control. However, due to dietary changes and other factors, magnesium deficiency has become increasingly common, leading to various health issues such as diabetes, heart disease, and mental health disorders. [1]

Different Types of Magnesium and Their Benefits

When it comes to magnesium supplements, there are several forms available, each with its own benefits and absorption rates. Let's explore some of the most commonly used types:

1. Magnesium Citrate: This formulation, combining magnesium with citric acid, is known for its bioavailability and versatility. It is often used to treat magnesium deficiency, promote relaxation and sleep.
2. Magnesium Glycinate: This combination of magnesium and glycine is highly absorbed in the gut and has been extensively researched for its benefits in treating sleep disorders, anxiety, depression, and stress. It is also beneficial for gut health and commonly used as a supplement for conditions like IBS and SIBO. [3]
3. Magnesium Sulfate (Epsom Salts): Commonly used in bathwater to soothe sore muscles and promote relaxation, magnesium sulfate is not as effective in combating magnesium deficiency when compared to other forms. It is primarily used as a self-care tool rather than a health supplement. [4]
4. Magnesium Chloride: Available in tablet or capsule form, magnesium chloride is well-absorbed and offers multiple benefits. It is often used as a supplement for raising magnesium levels, muscle relaxation, and is also found in topical applications such as sprays. [5]

How Does Magnesium Work as a Sleep Aid?

The primary benefit of magnesium as a sleep aid is its ability to act as a mild muscle relaxant. This relaxation effect extends to the digestive system, helping alleviate constipation and promoting motility. Additionally, magnesium activates the parasympathetic nervous system, which aids in reducing anxiety and stress, allowing the body and brain to relax. [6]

How Much Magnesium Do I Need To Take For Sleep?

Ultimately that depends on the type of magnesium supplements you get. You need a total of 225mg for it to be effective with ideal range being anywhere between 200-400mg. It's generally recommended that you don't take more than 350mg a day if you get enough in your diet. [7] Now, we need to specify that means actual magnesium, not the magnesium compound. And different magnesium supplements have different percentages of magnesium in them.

For example, magnesium oxide is about 60%. Whereas magnesium glycinate is about 14%. The problem is you can't have more than 200mg of the higher percentage magnesium supplements or it will have laxative effects [8], which isn't what anyone wants just before bed.

The Best Magnesium Supplement for Sleep

While there are numerous magnesium supplements available, our number one option is RestAgain. This supplement is specifically formulated with gut health in mind and contains 300mg of magnesium along with GABA, Calcium, B Vitamins and a whole lot of other ingredients proven to help you sleep [9,10,11]. Which have also been proven to work synergistically for increased results. [12] Offering a gentle and effective solution for sleep issues. It is free from fillers and additives, making it suitable for individuals with sensitivities.

RestAgain - The Best Magnesium Supplements For Sleep

If you're looking for a comprehensive sleep supplement, RestAgain is as always the top contender.

It contains a full 225mg of magnesium supplements, which is the ideal dose range for sleep. It gets this into a relatively small amount of capsule space by blending different types of magnesium supplements together.

But, the reason that we like RestAgain more than any of the contenders is that it's the only comprehensive sleep supplement that we know which actually doses all of it's ingredients within their effective ranges and there's 12 of them. As a result, you've got the best chance of getting a natural sleep aid that actually works for you.

As a result, it goes beyond a simple magnesium supplement by combining magnesium with other key ingredients to improve your ability to fall asleep and stay asleep.

RestAgain includes GABA, L-Theanine, 5-HTP, Valerian, Ashwagandha, and a sleep vitamin blend of magnesium, calcium, melatonin, B6, B12, and vitamin D3. All of which have been clinically proven to improve sleep quality or speed of falling asleep.

These ingredients work together to address various factors that can contribute to sleep issues, such as stress and nutrient deficiencies. RestAgain also contains Ashwagandha, which may take a few doses to be effective but has shown to be beneficial for stress relief and improved sleep.

To top it off they offer a money back guarantee if it doesn't work, and the customer reviews of RestAgain are glowing all around, with the few that say it didn't work for them commenting that they got their refund no questions asked.

Which means that, RestAgain stands out as a comprehensive sleep aid that covers all the bases.

Ins short this goes well beyond simple magnesium supplements, it does cost a little bit more than standard magnesium supplements if you buy a single bottle, but not when you buy in bulk with the price coming out at a $30 a bottle making it cheaper than even our number 2 contender which is a straight magnesium.

All this earns RestAgain a 5/5 rating.

Check RestAgain Deals --->

2. Elm & Rye - The Best Magnesium For Sleep With No Extras

Elm & Rye offers a potent and high-quality magnesium supplement that tops our list for a simple reason – it's the best you can get. With a commitment to excellence, Elm & Rye provides a one-of-a-kind experience that will help your mind relax and provide a potent dose of 700mg of magnesium to calm both your body and mind.

One of the standout features of Elm & Rye's magnesium supplement is the quality of its ingredients. Each supplement contains only the highest-quality, 100% natural ingredients that are sustainably sourced whenever possible. This dedication to quality ensures that you're getting the best possible product for your sleep needs.

Not only does Elm & Rye offer incredible savings with its affordable pricing, but it also provides maximum value with its high-quality ingredients.

A 30-day supply of Elm & Rye's magnesium costs $50, making it a fantastic option for those looking for both quality and affordability with them offering the well magnesium gluconate. Plus, the brand's commitment to maintaining consistency and providing excellent customer service earns it a well-deserved 5/5 rating.

Check RestAgain Deals --->

3. Nature Made Magnesium Citrate Gummies

Not only are Nature Made Magnesium Citrate Gummies great in terms of taste, but they're also great in terms of price. Generally speaking a magnesium citrate supplement is going to be quite pricey, but with a 60 pack starting at just $12 you've got something of a bargain.

There's a good chance that you'll have to take more than one of the magnesium citrate gummies to get the maximum benefits, but seeing as they taste good that's not too much of an issue seeing as that still comes in pretty budget friendly.

This is a great option if you've got children that need magnesium supplements or you're just looking for an option that doesn't break the bank whilst improving your sleep health.

Sure it's not going to be nearly as effective as RestAgain and nothing on our list is, but it's good if you want a straight supplement.

Scoring 4.6 in customer reviews on amazon, they've done quite well with this magnesium citrate supplement. You can get it here.

5. Nested Naturals Magnesium Glycinate Chelate

Nested Naturals offers a high-quality magnesium supplement that supports healthy bones, sleep habits, and more. Their magnesium glycinate chelate capsules are easily absorbed, providing a potent dose of magnesium to help you sleep better and wake up feeling more well-rested. These vegan-friendly capsules are free from gluten, wheat, dairy, and preservatives, making them suitable for a wide range of dietary needs. With 200mg of magnesium per capsule, Nested Naturals Magnesium Glycinate Chelate provides about 48% of your daily value of magnesium.

This affordable and versatile option earns a 4.7/5 rating, making it a recommended choice for anyone struggling with sleep habits.

6. Essential Elements Magnesium Plus Zinc

Essential Elements offers a magnesium plus zinc tablet that not only helps you get to sleep quickly but also provides extra vitamins and minerals to support optimal magnesium function. With a potent dose of 225mg of magnesium, plus zinc and vitamin D3, Essential Elements' magnesium supplement ensures you're getting the quality you need for a good night's sleep. The brand is committed to using only the best natural sources of each vitamin and mineral, providing a difference you can feel right away. Essential Elements Magnesium Plus Zinc receives a 4.6/5 rating for its quality ingredients, affordability, and the added benefit of free shipping.

7. Vital Nutrients Magnesium Glycinate/Malate

Vital Nutrients understands the importance of a good night's sleep and offers a highly absorbable and potent form of magnesium to help you achieve just that. Their magnesium glycinate/malate blend helps you fall asleep quicker and stay asleep, leading to more restful nights and better overall well-being. Each capsule contains 240mg of magnesium, with 50% in the form of glycinate and 50% as magnesium malate. This effective blend works naturally with your body to calm your mind and body, promoting a sense of relaxation. With its quality ingredients, low cost, and effective blend, Vital Nutrients Magnesium Glycinate/Malate earns a 4.1/5 rating.

8. Onnit New Mood Daily Stress Support

Stress can be a significant contributor to sleep disturbances, and Onnit understands this well. Their "New Mood" daily stress support supplement includes key vitamins and minerals, including magnesium, to help you combat stress and achieve a restful sleep. This is important because healthy magnesium levels don't just effect sleep quality, but also stress levels.

With ingredients like niacin, vitamin B6, and L-tryptophan, this supplement promotes relaxation and helps calm an overactive mind. Onnit's dedication to sourcing naturally derived and high-quality ingredients ensures you're getting the best possible support for your sleep needs. Onnit New Mood Daily Stress Support is priced at $30 per bottle, making it an average-priced option that offers more than just magnesium.

9. Nature's Bounty Magnesium Supplements

Nature's Bounty is a trusted and widely recognized supplement brand that offers a simple and straightforward magnesium supplement. With no additives, Nature's Bounty magnesium provides a quick and effective solution to help you get to sleep.

Each tablet contains 500mg of magnesium as magnesium oxide, ensuring quick dissolution and absorption. This is really a laxative more than a magnesium for people who have trouble sleeping.

Nature's Bounty offers affordable pricing, with a bottle of magnesium tablets costing just under $6 and providing a 100-day supply. If you're looking for a reliable and budget-friendly option, Nature's Bounty Magnesium is an excellent choice, earning a 4.6/5 rating for its quality, affordability, and availability. You can find it at Amazon.com

10. NOW Foods True Calm Magnesium Supplement

NOW Foods True Calm Magnesium Supplement is a powerful blend of vitamins and minerals designed to bring about a sense of calm for deeper, more restful sleep and less stressful days. This supplement is formulated to help the mind and body relax, especially after a stressful day at work.

With ingredients like GABA, Glycine, Taurine, and Valerian root, True Calm provides everything you need to unwind and achieve a peaceful night's sleep. Each capsule contains 13mg of magnesium meaning it is a little underdosed, but with its affordable price of $11 per bottle that's less of an issue and it should help improve poor sleep quality all the same.

NOW Foods True Calm or even their straight magnesium supplements for sleep are both great options for those seeking a budget-friendly solution you can find at Amazon.com.

11. Klean Athlete Klean Magnesium

Klean Athlete's Klean Magnesium is a muscle-calming blend formulated with athletes in mind. This unique combination helps calm muscles, reducing muscle soreness and pain that can interfere with a good night's sleep. Klean Magnesium contains only magnesium glycinate, with no added fillers or ingredients. The magnesium is sourced naturally to ensure quality and potency. With its reputation for high-quality supplements, Klean Athlete earns a 4.8/5 rating for its magnesium offering.

12. Klaire Labs Magnesium Glycinate Complex

Klaire Labs Magnesium Glycinate Complex is an easily absorbed supplement that acts quickly to help your mind and body reach a state of calm for better sleep. This magnesium supplement is perfect for those looking to improve the quality of their sleep without relying on addictive sleeping pills. Klaire Labs takes a scientific approach to its supplements, utilizing science-backed natural ingredients to make a difference in the lives of its customers.

With its low price, Klaire Labs Magnesium Glycinate Complex earns a 4.4/5 rating.

13. Solgar Chelated Magnesium

Solgar is a well-respected and trusted supplement brand known for its commitment to quality. Their chelated magnesium tablets contain a blend of magnesium oxide, glycinate, and chelate, ensuring quick absorption and effectiveness. This potent mix helps calm the mind and is easily absorbed into the body, promoting a quick reaction for a restful night's sleep. Solgar's dedication to using all-natural ingredients means you won't find any harmful fillers or additives in their products. With a price of $21 per bottle and a 4.2/5 rating, Solgar Chelated Magnesium offers simplicity, potency, and affordability.

In conclusion, choosing the right magnesium supplement can make a significant difference in your sleep quality. Each of the products on this list offers unique benefits and features, allowing you to find the perfect match for your sleep needs. Whether you're looking for a comprehensive sleep aid or a simple and affordable option, there's a magnesium supplement that can help you achieve the restful sleep you deserve. So, start prioritizing your sleep and give one of these top-rated magnesium supplements a try today.

What Time Should Magnesium be Taken for Sleep?

Taking magnesium before bed is ideal for preparing the body for sleep, promoting bowel movement overnight, and reducing nighttime anxiety. The timing of magnesium intake varies among individuals, with some preferring to take it with dinner and others finding an hour before bed to be the most effective. Finding the right timing for magnesium intake may require some experimentation to determine the optimal routine for improved sleep.

Will Magnesium Supplements Make Me Poo?

When taking magnesium supplements, you need to keep in mind that it can have a laxative effect. Getting just 300mg of magnesium from magnesium oxide would be enough for sleep, but it would also have this side effect. As such if you want magnesium supplementation for sleep health, then you need to make sure to get it from the right source.

For everyday sleep aid and motility, a maintenance dose of around 200-360 milligrams before bed is recommended. Some of this can come from magnesium oxide, but you'll want to get at least half from magnesium glycinate, magnesium citrate, magnesium malate or something similar.

In cases of severe constipation, doubling the dosage to 600-720 milligrams (from magnesium oxide) with dinner or at nighttime may be beneficial. It is important to note that magnesium glycinate and other low percentage compounds are generally gentle even in larger doses and does not have strong laxative effects. In short it is important to make sure you get the magnesium dosages correct and from the right forms of magnesium.

How Many People Need Help Sleeping?

The American Psychiatric Association states that almost 30% of Americans will suffer with insomnia at some point, meaning that if healthy magnesium levels can make a difference then making sure the population gets enough magnesium is certainly going to make a difference.

The Difference Between Magnesium and Melatonin

While both magnesium and melatonin supplements are used as sleep aids, they differ in their approach and effects. Melatonin is a hormone and is best used consistently at the same time each day, starting with a low dose and gradually increasing if necessary. On the other hand, magnesium offers a more holistic approach to sleep, promoting relaxation, improving digestion, and reducing anxiety and stress. Unlike melatonin, magnesium supplementation is less likely to disrupt other hormone levels.

What Do Magnesium Supplements Work Well With

Taking magnesium supplements has been shown to have shown work synergistically with B vitamins and melatonin combined in clinical trials. In said trials magnesium citrate was combined with the other dietary supplements resulting in far more healthy sleep patterns and magnesium levels for all participants who were previously struggling with poor sleep.

The Potential Side Effects Of Magnesium Supplements

The potential side effects of magnesium supplements for sleep does depend on which supplement type that you're using. The higher percentage supplements can result in nausea, but too much magnesium overall can result in nausea, tiredness, weakness and and irritability. Whilst it is possible that taking far too much supplemental magnesium can have even stronger effects, you would have to go far beyond the 200-500mg that we've talked about in this article.

Conclusion

In conclusion, magnesium is a valuable mineral that can significantly improve sleep quality when used as a supplement. Its muscle relaxant properties, along with its benefits for digestion, anxiety, and stress reduction, make it an attractive option for individuals struggling with sleep issues. By understanding the different types of magnesium, the best supplement options, and the optimal dosage and timing, you can effectively incorporate magnesium into your sleep routine for a restful night's sleep.

We highly recommend RestAgain as the number one option for magnesium supplements for sleep.

Remember, always consult with a medical professional for personalized advice regarding magnesium supplementation and sleep disorders.

References

1 - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6540466/

3 - https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate

4 - https://pubchem.ncbi.nlm.nih.gov/compound/24083

5 - https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-Chloride

6 - https://pubmed.ncbi.nlm.nih.gov/35184264/

7 - https://centertrt.org/blog/does-magnesium-help-you-sleep.html

8 - https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-Oxide

9 - https://bcr.org/what-is-gaba/

10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

11 - https://www.mdpi.com/2072-6643/14/15/3021

12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/

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