12 Min Read

What Is The Best Magnesium For Sleep

Magnesium for sleep is one of the most popular supplements in the UK - but a lot of products are low quality and fail to work.

Our supplement experts at Vitamin Guide explain the hallmarks of effective and high-quality magnesium, and review the top 5 magnesium sleep supplements on the market.

We also lift the lid on how magnesium can give us a better night’s sleep, how much you should take, and when to take it.

How Much Magnesium Do I Need For Sleep? When Is It Best to Take It?

You need a full daily dose of magnesium to benefit from its function of sleep support. The recommended dose [4] is 300 mg a day for men, and 270 mg a day for women, although it’s safe for both sexes to go up to 400 mg a day.

The ideal time for most people to take magnesium for sleep is 1 to 2 hours before bedtime - this means it will reach its peak level in your bloodstream as you lay your head on the pillow. The exact time it takes will depend on what you eat for dinner and some other factors, so experiment within this range to find the best timescale for you personally.

Magnesium Complex Zinc + D3
by Bettervits

Firstly, how does Magnesium help us sleep?

Magnesium helps us sleep in several different ways. This is how it can help us get off to sleep more easily, help us stay asleep and also make sure we wake up feeling properly restored and refreshed.

1. Magnesium calms the nervous system by blocking the neurotransmitter glutamate and boosting calming GABA: both of these actions reduce brain activity and get us into a calm mood, ready for sleep.
2. Magnesium also supports muscle relaxation, so your body can fully rest without tension or cramps and, in particular, it can put an end to restless leg syndrome which ruins many a person’s night.
3. It helps produce melatonin, the “sleep hormone” that sends us off to the land of nod.
   

Which is The Best Magnesium For Sleep?

There are four forms of magnesium for sleep, each offering unique benefits.

Magnesium Bisglycinate is bound to glycine, an amino acid that has calming properties on the brain, helping to quiet anxious thoughts and prepare your body for restful sleep.

Magnesium Malate, best known for its role in energy production, may seem like an unusual choice for sleep, but it helps people whose muscle tension or physical discomfort keeps them awake by releasing tense muscles and preventing cramps and twitching.

Magnesium Taurate contains the amino acid taurine, which supports the body’s natural GABA production, an inhibitory neurotransmitter that calms brain activity, which helps reduce restlessness and promote a deep, undisturbed sleep.

Magnesium Citrate is ideal if digestive issues are affecting your sleep quality. By promoting regular bowel movements and reducing digestive discomfort, magnesium citrate allows your body to relax, helping you drift off to sleep more easily.

Potential signs of magnesium deficiency

The range of symptoms and diseases associated with magnesium deficiency is staggering [3]. The list includes: 

Magnesium Complex Zinc + D3
by Bettervits

The Ultimate Magnesium Checklist

Choose

✅ 1 - CHOOSE Chelated magnesium - It’s absorbed the best

Chelated magnesium means the magnesium is bound to an organic compound, typically an amino acid, which improves the absorption of magnesium. Research shows we can absorb up to 80% of magnesium in this form [5]. The best types of chelated magnesium for sleep are Magnesium Bisglycinate (or Glucinate), Magnesium Malate, Magnesium Taurate and Magnesium Citrate. 

We absorb magnesium through different uptake pathways [6], so look for supplements with several types of chelated magnesium rather than just one. This will give you a more effective hit of magnesium exactly when you need it for GABA, melatonin and muscle relaxation.

✅ 2 - CHOOSE Several forms of chelated magnesium - Not just one

✅ 3 - CHOOSE Zinc, Vitamin D & Vitamin B6 - They improve absorption of magnesium

They also work with magnesium in the body to deliver its many benefits. Good quality supplements add some or all of these nutrients.

Avoid

❌ 1 - AVOID Magnesium Oxide - It’s a laxative

As the cheapest form of magnesium, oxide - also called hydroxide or “marine magnesium” - is used in the lowest quality supplements. You’ll absorb 12% at best, making it a false economy that will do nothing for your sleep quality. It’s the active ingredient in many laxatives and may have you running to the bathroom!

If the label says something like “magnesium (from oxide, glycinate and malate)” you can bet that most of the magnesium is cheap magnesium oxide. Labels should say how much of each type of magnesium the supplement contains. 

❌ 2 - AVOID Unclear labels

❌ 3 - AVOID Magnesium stearate

This isn’t in magnesium supplements to boost your magnesium levels. It’s an additive to prevent ingredients from clumping while they’re being put into capsules or pressed into tablets. 

Pro Magnesium 4*

by Swallow

✅ Easily absorbed with 4 types of chelated magnesium
✅ Added zinc, vitamin D3 & B6 to increase absorption
✅ NHS recommended dosage (300 mg)
✅ No additives
✅ Vegan

PROS

CONS

❌ Not the cheapest option
❌ Only available online

Magnesium Complex 6-in-1*

by VitaBright

✅ Easily absorbed with 6 types of chelated magnesium
✅ Added zinc, Vitamin D3 and B6 for better absorption
✅ No additives
✅ Vegan

PROS

CONS

❌ Only available online
❌ Due to popularity, sometimes runs out of stock

Magnesium Complex 6-in-1

by Hey Nutrition

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Below NHS recommended dose of magnesium (205 mg)
❌ Contains some fillers

Magnesium Comp. with Zinc + D3

by Bettervits

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Less than the NHS recommended magnesium dose (225 mg)
❌ Contains some additives including bulking agent

Daily Magnesium

by Beauty Pie

✅ Reasonably well absorbed with 2 types of chelated magnesium
✅ Vegan

PROS

CONS

❌ No added nutrients to support absorption
❌ Contains some fillers

Magnesium

by Inessa

✅ Includes magnesium threonate for brain benefits
✅ Contains the NHS recommended dose (306mg)

PROS

CONS

❌ Half the magnesium is low-absorption magnesium oxide
❌ No added nutrients to support absorption

Ariel Kaur Maan Registered Nutritionist® (BANT RN)

Ariel has extensive clinical and supplement expertise. She specialises in guiding clients through optimal health strategies and utilising high-quality supplements to help them gain optimal health.

Magnesium Complex Zinc + D3
by Bettervits

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This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our