The 8 Best Magnesium Supplements for Sleep in 2022

Understanding Magnesium and Sleep

Importance of Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, including the regulation of neurotransmitters and hormones that influence sleep-wake cycles. Adequate magnesium levels have been linked to better sleep quality, relaxation, and stress reduction.

Role in Sleep Regulation

Magnesium plays a critical role in the activation of the parasympathetic nervous system, which promotes relaxation and sleep. It also regulates the activity of neurotransmitters like GABA (gamma-aminobutyric acid), which has calming effects on the brain.

Deficiency and Sleep Problems

Insufficient magnesium intake or low magnesium levels in the body have been associated with sleep disturbances, including difficulty falling asleep, frequent nighttime awakenings, and restless legs syndrome (RLS). Supplementing with magnesium may help address these issues and improve sleep quality.

Types of Magnesium Supplements

Magnesium Citrate

Magnesium citrate is a highly absorbable form of magnesium that is often used to support digestive health and promote relaxation. It is commonly available in powder or capsule form and is well tolerated by most individuals.

Magnesium Glycinate

Magnesium glycinate is a form of magnesium chelated with glycine, an amino acid known for its calming effects. This combination enhances magnesium absorption and bioavailability, making it an excellent choice for promoting relaxation and sleep.

Magnesium L-Threonate

Magnesium L-threonate is a unique form of magnesium that has been shown to penetrate the blood-brain barrier more effectively than other forms. It may have specific benefits for cognitive function and sleep quality by supporting brain health and neurotransmitter activity.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and taurine, an amino acid with calming properties. This form of magnesium may support cardiovascular health, reduce stress, and improve sleep quality by modulating neurotransmitter activity.

The 8 Best Magnesium Supplements for Sleep in 2022

Natural Vitality Calm

Natural Vitality Calm is a powdered magnesium supplement that combines magnesium citrate with other relaxing ingredients like GABA and L-theanine. It is available in various flavors and can be mixed with water for easy consumption before bedtime.

Thorne Research Magnesium Bisglycinate

Thorne Research Magnesium Bisglycinate is a high-quality magnesium glycinate supplement that is well absorbed and gentle on the digestive system. It provides a concentrated dose of magnesium to support relaxation and restful sleep.

Pure Encapsulations Magnesium Glycinate

Pure Encapsulations Magnesium Glycinate is a hypoallergenic magnesium glycinate supplement that is free from unnecessary additives and allergens. It delivers a bioavailable form of magnesium to promote calmness and sleep quality.

Jarrow Formulas MagMind

Jarrow Formulas MagMind contains magnesium L-threonate, which is specifically formulated to support cognitive function and brain health. It may help improve sleep quality by enhancing neurotransmitter activity and reducing stress.

Doctor’s Best High Absorption Magnesium

Doctor’s Best High Absorption Magnesium features magnesium chelated with amino acids for optimal absorption and bioavailability. It is available in both powder and capsule forms and is suitable for individuals with digestive sensitivities.

Life Extension Neuro-Mag Magnesium L-Threonate

Life Extension Neuro-Mag Magnesium L-Threonate is a patented form of magnesium L-threonate that is designed to support brain health and cognitive function. It may also have benefits for sleep quality and relaxation.

NOW Foods Magnesium Taurate

NOW Foods Magnesium Taurate combines magnesium with taurine to support cardiovascular health, stress reduction, and relaxation. It may help improve sleep quality by promoting calmness and reducing anxiety.

Garden of Life mykind Organics Sleep Well Spray

Garden of Life mykind Organics Sleep Well Spray is a convenient spray formulation that delivers magnesium, L-theanine, and other calming nutrients to promote relaxation and restful sleep. It is vegan-friendly and free from artificial flavors and sweeteners.

FAQs about Magnesium Supplements for Sleep

How much magnesium should I take for sleep?

The recommended dosage of magnesium for sleep varies depending on individual needs, age, and health status. It is generally recommended to start with a low dose and gradually increase as needed, under the guidance of a healthcare professional.

When is the best time to take magnesium for sleep?

Magnesium supplements for sleep are typically taken in the evening, preferably 30 minutes to an hour before bedtime. This allows time for the magnesium to be absorbed and exert its relaxing effects on the body.

Can I take magnesium supplements with other sleep aids or medications?

It is important to consult with a healthcare professional before combining magnesium supplements with other sleep aids or medications, as interactions may occur. Certain medications, such as antibiotics or diuretics, may affect magnesium absorption or excretion.

Are there any side effects of taking magnesium supplements for sleep?

Magnesium supplements are generally well tolerated, but some individuals may experience mild side effects such as gastrointestinal discomfort, diarrhea, or drowsiness. These side effects are usually dose-dependent and can often be managed by adjusting the dosage or form of magnesium.

Can I get enough magnesium from diet alone?

While magnesium is found in many foods, including nuts, seeds, leafy greens, and whole grains, some individuals may not get enough magnesium from diet alone due to factors such as poor absorption, dietary restrictions, or increased magnesium requirements.

Are there any contraindications for taking magnesium supplements?

Magnesium supplements may not be suitable for individuals with certain medical conditions, such as kidney disease, heart disease, or myasthenia gravis. It is important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health concerns.

How long does it take to notice the effects of magnesium supplements on sleep?

The effects of magnesium supplements on sleep may vary depending on individual factors such as dosage, form of magnesium, and overall health status. Some individuals may notice improvements in sleep quality within a few days to a few weeks of starting magnesium supplementation.

Conclusion

Magnesium supplements have gained recognition for their potential role in promoting relaxation and improving sleep quality. With various forms and formulations available, individuals can choose the magnesium supplement that best suits their needs and preferences. By incorporating magnesium supplementation into a healthy lifestyle