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Best Magnesium Supplements for Sleep
Our Experts Weigh in
Magnesium is a mineral that helps your body perform hundreds of different tasks. The body gets magnesium from foods like leafy greens and nuts, though some people boost their magnesium levels by taking supplements. Magnesium’s muscle- and nerve-relaxing benefits may be helpful for improving sleep quality. We’ll cover our top picks for magnesium supplements that can help improve your sleep.
Magnesium is quickly becoming one of the most popular sleep aids available today. Experts are still investigating the link between this naturally occurring mineral and sleep, as there is no conclusive evidence yet to prove exactly how or why many people report better sleep after taking magnesium supplements.
Though we don’t yet understand magnesium’s effects on sleep, it’s a supplement that many people can take safely and one that can help your body function more effectively. We’ll cover our top magnesium supplement picks for sleep, how magnesium supplements work, and who should take them. We’ll also highlight types of magnesium and what to know before purchasing magnesium as a sleep aid.
The Best Magnesium For Sleep
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Best Overall
Sleep Is the Foundation Rest Support Magnesium Supplements
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Best HSA/FSA-Eligible
MindBodyGreen Sleep Support+
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Best Subscription Options
Natural Vitality Calm Sleep Magnesium Glycinate Capsules
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Best Vegan
Future Kind Vegan Magnesium Glycinate Supplement
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In-Depth Reviews
Best Overall
Sleep Is the Foundation Rest Support Magnesium Supplements
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Amazon.com shoppers get their money’s worth with the wallet-friendly Rest Support Magnesium Supplements from Sleep Is the Foundation. Each low-priced shipment includes 60 capsules — enough for 30 nights’ dosage — and the supplement does not contain any wheat, sugar, sodium, or gluten.
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Who it’s best for
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People seeking a sleep aid without sugar, wheat, or sodium
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Those living with insomnia and other sleep disorders that inhibit a full night’s rest
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Value seekers
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Highlights
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Suggested serving of two capsules half an hour before bedtime
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Herbal blend contains chamomile extract, lemon balm, and jujube fruit
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Recipe does not contain any melatonin or GMOs, and is vegan and gluten-free
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Price
$32
Milligrams
One serving = 2 capsules Suggested serving: 2 capsules
In today’s market, those seeking affordable magnesium supplements can choose from a wide range of online and brick-and-mortar sellers. Amazon.com is one of the most popular venues for purchasing these supplements, among many other products, and Sleep Is the Foundation’s Rest Support Magnesium Supplements represent big savings for shoppers. You’ll receive a total of 60 capsules with your order, with a recommended dosage of two per night roughly 30 minutes before bedtime. If you have an Amazon Prime membership and reside in the U.S., you’ll also qualify for free expedited delivery.
Each supplement contains 200 milligrams of magnesium, along with GABA, L-Theanine, and L-Tryptophan — all of which contribute to a healthy night’s rest. An herbal blend of chamomile flower extract, lemon balm, and jujube fruit also promotes calmness and relaxation to help you unwind before bed. The recipe is free of sodium, sugar, wheat, and gluten, and is considered vegan.
Rest Support Magnesium Supplements are not habit forming, and the dosage levels are backed by the most current scientific research regarding sleep health. Those who foresee ongoing magnesium needs should consider a subscription, as this will save them up to 15% on their order. You can cancel the subscription at any point without incurring penalty fees. Unopened containers may be returned within 30 days of purchase.
Best HSA/FSA-Eligible
MindBodyGreen Sleep Support+
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The MindBodyGreen Sleep Support+ is a worthy choice for people looking for a magnesium supplement designed to improve their sleep quality. In addition to magnesium, this supplement has two more active ingredients that are also intended to combat poor sleep. It’s also third-party tested, reviewed by medical professionals, and available as a subscription.
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Who it’s best for
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Those seeking a magnesium supplement that targets sleep quality
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People comfortable paying a bit more for an externally tested product
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Shoppers seeking a subscription option
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Highlights
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Contains magnesium bisglycinate, which is thought to promote healthy sleep cycles
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Includes jujube fruit and PharmaGABA, two ingredients meant to improve sleep quality
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Tested by third-party labs
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Price
$60
Milligrams
Serving = 445mg per Capsule Suggested Serving: 2 Capsules
The MindBodyGreen Sleep Support+ supplement blends magnesium with jujube fruit and PharmaGABA to increase sleep quality and relaxation. Users are meant to take two capsules daily, about one to two hours before going to sleep. MindBodyGreen’s products undergo multiple rounds of testing and are checked by third-party labs.
This supplement features magnesium bisglycinate, which is more commonly referred to as magnesium glycinate. Many sleep aids contain this type of magnesium, as it’s thought to be the best form for calming muscles and nerves in order to enhance sleep.
Along with the 120 milligrams of magnesium, this supplement also contains 225 milligrams of jujube fruit extract and 100 milligrams of PharmaGABA. Jujube is a type of fruit often used in traditional Chinese medicine that may decrease stress levels and increase sleep quality. PharmaGABA consists of gamma-aminobutyric (GABA), an amino acid that helps the central nervous systems function properly.
Together, these three ingredients aim to help users fall asleep faster, experience better sleep, and increase sleep time without creating drowsiness. The recommended dosage for adults provides 240 milligrams of magnesium. Each bottle contains 60 capsules, which is enough for a 30-day supply if you take the intended dosage.
MindBodyGreen offers money-saving subscription options, which may be worth considering if you plan to purchase the supplement on a monthly basis. You can also pay for the supplement using HSA and FSA accounts. The company offers shoppers a 30-day trial period, and shipping is free within the U.S.
Best Subscription Options
Natural Vitality Calm Sleep Magnesium Glycinate Capsules
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Sleepers who take magnesium supplements on a nightly basis can save time and money by opting for a subscription plan for the Nature Vitality Calm Sleep Magnesium Glycinate Capsules. This supplement also has melatonin and other ingredients that promote relaxation, making it a great option for those who want an enhanced sleep aid.
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Who it’s best for
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Those who want a flexible subscription choice
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People looking for a magnesium supplement that also includes melatonin
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Value seekers
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Highlights
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Includes magnesium glycinate, which is thought to be one of the most effective types of magnesium for improving sleep
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Melatonin, L-theanine, and GABA provide additional sleep benefits
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Multiple subscription options to choose from
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Price
$17
Milligrams
One capsule: 220mg per Capsule Suggested Serving: 2 Capsules
The Nature Vitality Calm Sleep Magnesium Glycinate Capsules combine magnesium with three additional active ingredients meant to target muscle relaxation and encourage healthy sleep patterns. It’s available in both 30-day and 60-day supply bottles as well as four flexible delivery options. Shoppers can also opt for auto-delivery for extra savings.
Nature Vitality recommends that sleepers take two capsules before bed time. Each one contains magnesium glycinate, melatonin, L-theanine, and GABA. Melatonin is a sleep hormone the body produces naturally to help regulate your internal clock. Supplementing your diet with additional melatonin may help the body ease into sleep.
L-theanine and GABA are thought to promote relaxation and increase sleep quality. Nature Vitality blends these ingredients with magnesium to offer sleepers a well-rounded supplement intended to help users fall asleep and stay asleep without feeling groggy upon waking.
The capsules are vegan and gluten-free. Children under four should not take this supplement. Those who opt for auto-delivery enjoy free shipping, and shoppers wishing to return their supplements can do so within 60 days of receipt for a full refund.
Best Vegan
Future Kind Vegan Magnesium Glycinate Supplement
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This Vegan Magnesium Glycinate Supplement is a good option for those who typically have a hard time digesting certain magnesium supplements. It’s engineered to be absorbed quickly and easily without causing gastrointestinal side effects. It’s also suitable for people who prefer plant-based products, since the capsule is entirely vegan.
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Who it’s best for
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Vegans and those on plant-based diets
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Shoppers looking for a magnesium supplement that’s designed to improve sleep quality
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People who need an easy-to-stomach capsule
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Highlights
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Subscription option can save money over time
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Vegan capsule is made from tree bark
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Contains two different types of magnesium
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Price
$20
Milligrams
One Capsule = 200 mg of Magnesium Suggested Serving: One Capsule
The Vegan Magnesium Glycinate Supplement from Future Kind is an excellent choice for those seeking magnesium in a plant-based capsule. Some supplements contain beeswax or gelatin, but this product has a unique vegan casing made from pine tree bark. The capsules are also designed to control the release of the magnesium.
Each capsule contains 200 milligrams of magnesium bisglycinate chelate buffered, which is magnesium glycinate that has been blended with magnesium oxide using a specific method designed to make the mineral easily digestible. This type of magnesium is thought to be gentler on the stomach than magnesium oxide is on its own. The recommended dosage is one capsule per day.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn’t include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
Each bottle contains 30 capsules, which is enough for a month’s supply. Those who opt for a monthly subscription receive a discount. Shipping is free to U.S. shoppers and Future Kind includes a 30-day refund period.
Why You Should Trust Us
At Sleep Foundation, we aim to provide our readers with current, accurate information that helps improve sleep quality and comfort. Our team has decades of combined experience researching sleep products. We stay current with new formulations and make adjustments when needed so that we can provide the most relevant data possible.
When it comes to sleep aids, it’s important to know exactly what ingredients are present and how they work to better your sleep. Our testing team has spent years developing a comprehensive understanding of how different sleep aids work, and we use that experience to determine our top picks so that you can find the best option for your needs.
How to Choose Magnesium for Sleep
Since there are multiple types of magnesium, there are a few factors to consider when buying a supplement specifically for sleep. First, ensure that taking a magnesium sleep aid is safe for your body, then you should reflect on how much magnesium you take in from foods. Understanding how much magnesium you lack can help you find a supplement with a dosage that works for your individual needs.
What to Consider When Purchasing Magnesium Supplements
In addition to magnesium type and dosage, there are a handful of other aspects to keep in mind when purchasing magnesium supplements. Many supplements include other active ingredients that you may or may not need. There are also multiple delivery methods, including capsules, softgels, drink powders, sprays, and topicals.
Consider what you’re looking for in a magnesium supplement, then find an option that meets your requirements. Some marketing language can be misleading, so be sure to check that the product has the specifications you want. Your personal needs are most important when shopping for magnesium supplements.
Magnesium Content
Check to see what type of magnesium your supplement contains. Magnesium glycinate and citrate are both widely available in sleep aids, while magnesium oxide and chloride are often used to relieve constipation and heartburn. Most supplements detail exactly what type of magnesium they contain.
Other Active Ingredients
Some magnesium supplements strictly contain magnesium, while others have additional active ingredients. If you’re shopping for a sleep aid, you may see added ingredients like L-theanine, melatonin, gamma-aminobutyric (GABA), or tryptophan, which are all thought to help promote better sleep.
Brand Reputation
While supplements aren’t regulated by the U.S. Food and Drug Administration (FDA), there are plenty of manufacturers that perform third-party testing and have excellent reputations. Purchasing from brands with a reputation for high-quality products is an excellent way to ensure you’re getting a top-notch supplement.
Value
Magnesium is relatively inexpensive. One dose can cost anywhere between 10 cents and $2. Keep in mind that added active ingredients, branding, certifications, and shipping can all increase overall cost. Some companies also offer subscription options that help reduce costs.
Your intended dose can also affect price. If you plan on taking more than one serving, be sure to factor the added cost into your budget.
Which Type of Magnesium Supplement Should I Choose?
You can find magnesium supplements in a range of different delivery methods, including capsules, chewables, drink mixes, and sprays. After deciding on the type of magnesium and dosage option, sleepers have several options for finding a supplement type that fits their needs.
- Capsules: Capsules are the most common type of magnesium supplement on the market. They’re easy to digest, inexpensive to produce, and often vegan and gluten-free. Since capsules are one of the easiest ways for companies to package magnesium, you can find many types of consumable magnesium and other active ingredients in capsule form.
- Gummies: People who have a tough time swallowing pills may prefer gummy magnesium supplements. Since the magnesium has to be bound together into a gel form, gummies typically have added ingredients to give them their distinct texture. They may also have added flavors to enhance their taste. Some gummy supplements are also vegan or gluten-free.
- Drink mix: A magnesium drink mix supplement is one of the easiest ways to get an exact dose. You can adjust how much powder you mix with water to increase or decrease your dose as needed. Magnesium drink mixes can also contain other active ingredients and typically come in a range of flavors.
- Spray: Sprays are a unique way to deliver magnesium to your body. Some are designed to be applied to the feet, while others don’t specify where they should be sprayed. If you have a sensitive stomach, a spray magnesium supplement is an excellent way to avoid gastrointestinal side effects. However, some experts suggest that further research is needed, as using topical magnesium may not be as effective as ingesting it.
- Lozenges: Magnesium supplement lozenges are an excellent choice for people who want to avoid taking pills. Lozenges are fast-acting and can be formulated to contain multiple magnesium types and active ingredients. They typically have added flavoring.
- Magnesium blends: If you’re shopping for a magnesium-based sleep aid, you’re likely to encounter supplements with added ingredients. Blending magnesium with active ingredients like melatonin, L-theanine, and GABA may help increase sleep quality and adherence. Though these substances are generally safe for consumption, you may want to check with your doctor before taking blended supplements. These added ingredients may have side effects such as headache, sleepiness, or upset stomach.
How Does Magnesium Help You Sleep?
Magnesium is a mineral that helps your body perform critical tasks like nervous system and blood sugar regulation, protein creation, and muscle function. It’s also been shown to help regulate your circadian rhythm, also known as your body’s internal clock. Though experts are still investigating the exact relationship between magnesium and sleep, studies indicate that there is a connection between a lack of magnesium and insomnia.
Magnesium doesn’t have the proven track record that other sleep aids like benzodiazepine medications, melatonin, and certain antidepressants have. However, it’s non-habit forming, easily accessible, and safe for most adults to take regularly. Scientists believe that magnesium increases sleep quality and length by calming your muscles and nervous system, though so far studies have only been done on older adults.
There are a few different forms of magnesium available as dietary supplements. Many sleep aids and daily supplements include magnesium glycinate and citrate. The body absorbs these two types easily, and they are typically gentle on the digestive system.
While overdosing any type of magnesium can cause gastrointestinal issues, magnesium glycinate and citrate have a much milder laxative effect than other kinds such as magnesium oxide and chloride.
How Much Magnesium Should You Take for Sleep?
The Food and Nutrition Board (FNB) states that adults over 18 shouldn’t exceed 350 milligrams of supplemental magnesium per day. This dose accounts for magnesium that your body takes in naturally through foods like pumpkin seeds, spinach, and whole grains, which are naturally rich in magnesium.
The total magnesium intake recommended for adults is between 310 and 420 milligrams, depending on an individual’s age, sex, and whether they are pregnant. The Recommended Dietary Allowance (RDA) for teens aged 14 to 18 is between 360 and 410 milligrams, and between 75 and 240 milligrams for children 6 months to 13 years old.
Though exceeding the RDA for magnesium isn’t life-threatening for most people, overdosing can result in diarrhea, headache, and low blood pressure among other issues. People with renal problems, colitis, and certain other absorption-related conditions may be more at risk for serious side effects.
If you experience any unusual or uncomfortable side effects while taking magnesium supplements, make sure to contact your health care provider. Always check with your physician before introducing a new sleep aid to your routine.
What Is the Difference Between Magnesium and Melatonin?
Though both melatonin and magnesium are popular natural sleep aids, they promote better sleep in different ways. Melatonin is a hormone that your body produces naturally when it’s time to fall asleep. The body begins producing melatonin as darkness approaches, helping to ease you into sleep. Taking melatonin supplements may help certain people fall asleep easier.
Your body doesn’t produce magnesium, rather it absorbs magnesium that’s present in specific foods. Magnesium is an electrolyte that encourages bodily homeostasis and aids in more than 300 essential functions. As a sleep aid, experts believe that magnesium helps your body’s circadian rhythm by regulating the nervous system and relaxing your muscles.
Though neither supplement is habit-forming or addictive, you should still be aware of dosages, as both can produce mild side effects. Too much magnesium can cause stomach issues and may be dangerous for people with kidney problems. Melatonin may cause headaches and sleepiness in certain users. Some supplements contain both magnesium and melatonin as active ingredients, which is considered safe, as they have no known adverse reactions when combined.
Frequently Asked Questions
Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it’s easy for the body to absorb. Though the effects of magnesium on sleep are not completely known or understood, some believe that its effects on muscle contraction and nervous system regulation help improve sleep.
Magnesium is a mineral electrolyte that helps nerve and muscle function, blood sugar regulation, and heart rhythm among other important bodily functions. Most adults get enough magnesium through the foods they eat, though supplements may help those with deficiencies. Low magnesium levels have been linked to fatigue, muscle spasms, depression, and nausea.
How long magnesium stays in your body depends on the type of magnesium it absorbs. In general, most magnesium leaves the body within two to four hours of taking an oral supplement. Studies indicate that the body typically returns to normal levels within six hours of taking magnesium.
Your body stores the majority of its magnesium in bones and tissues rather than your bloodstream. The remaining magnesium is absorbed, processed by your kidneys, and released through urine within about one day. This timeline will vary by person to person depending on kidney health and overall magnesium levels.
Still have questions?
Our product experts have extensive experience testing just about every sleep product on the market.
Send an email to [email protected] with your questions and we’ll help you find exactly what you’re looking for.
Danny is a Certified Sleep Science Coach with an in-depth knowledge of sleep health. He has tested hundreds of mattresses and sleep products.