12 Min Read
Experts Review The Top 5 Magnesium Supplements for Sleep in the UK
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.
Better Sleep
Muscle Function
Heart Health
Energy Production
Mood & Hormones
Calm & Relaxation
Cognitive Health
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
| Swallow | Vitabright | Hey Nutrition | Beauty Pie | Inessa | |
|---|---|---|---|---|---|
| Correct types of magnesium for sleep | ✅ | ✅ | ❌ | ❌ | ❌ |
| Recommended dosage | ✅ | ✅ | ❌ | ❌ | ✅ |
| Added zinc | ✅ | ✅ | ✅ | ❌ | ❌ |
| Added D3 | ✅ | ✅ | ✅ | ❌ | ❌ |
| Added B6 | ✅ | ✅ | ❌ | ❌ | ❌ |
| Vegan | ✅ | ✅ | ✅ | ✅ | ✅ |
| Additives Free | ✅ | ✅ | ✅ | ❌ | ❌ |
| Magnesium Oxide Free | ✅ | ✅ | ✅ | ✅ | ❌ |
| Money-back guarantee | 6 months | 35 days | 60 days | 14 days | 14 days |
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
Our Expert’s Conclusion
This supplement contains all 4 types of magnesium best for sleep: glycinate, malate, taurate and citrate. With 300 mg of magnesium (exactly the NHS recommended amount), plus the best 3 types of zinc at full daily dose (picolinate, bisglycinate and citrate), it's comprehensive.
Added vitamins D3 and B6 in activated, high-absorption forms are proven to enhance magnesium absorption even further. With no fillers or additives, it's suitable for vegans and vegetarians with vitamin D3 sourced from algae.
This represents exceptional quality at a reasonable price. The top-notch customer service and 6-month money-back guarantee show the brand's confidence in delivering results. Swallow Pro Magnesium 4 easily takes our top spot as the best magnesium for sleep.
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
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
Our Expert’s Conclusion
This is an effective supplement which provides three well-absorbed types of magnesium - Magnesium Citrate, Glycinate and Malate. It’s also boosted with two forms of zinc, both ascorbate and citrate, and with vitamin D3 to increase your absorption of the magnesium. The vitamin D dosage is generous, and it’s also from a vegan source. With rice flour as a filler, this is a nice clean supplement without unnatural additives.
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
Pro Magnesium 4*
by Swallow
Made in the UK
Ideal dose of magnesium
Easy to absorb ‘chelated’ formula
Supporting nutrients to increase absorption
References
1 - Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey
2 - The multifaceted and widespread pathology of magnesium deficiency, Elsevier Medical Hypotheses Volume 56, Issue 2, February 2001, Pages 163-170
3 - Magnesium Deficiency. Etiology and Clinical Spectrum, Edmund B. Flink, Acta Medica Scandinavica
4 - Vitamins and Minerals (NHS)
5 - Magnesium Absorption in Humans, Torsten Bohn
*This is a paid advertisement and is sponsored and owned by theswallowco and vitabright. It is not a news article or independent advice.
The content on this site is not intended to replace professional medical advice. If you have, suspect, or anticipate any medical condition, please consult with a healthcare professional. These products are not intended to diagnose, treat, cure, or prevent any diseases or medical conditions. These statements have not been evaluated by the Food and Drug Administration or the European Food Safety Authority. Results are based on the VitaminGuide System and may not represent typical outcomes from using these products. Please visit product websites for more information. Rankings may be influenced by relationships or ownership interests we have with the products featured. All trademarks featured on our website are the property of their respective owners, and no endorsement of our website or services is implied or expressed.
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Our Expert’s Choice
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review but is a sponsored comparison by theswallowco & vitabright. See
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review.
This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our
How Much Magnesium Do I Need For Sleep? When Is It Best to Take It?
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
The Ultimate Magnesium Checklist
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.
Relieve stress and anxiety
Magnesium partners with vitamins D3 and B6 to regulate neurotransmitters including serotonin and dopamine, which calm and lift our mood and combat depression.
Top magnesium benefits
Stronger muscles and bones
Magnesium transmits the nerve signals that make our muscles contract. Magnesium stimulates the activity of osteoblasts, the cells responsible for bone formation. It also helps us absorb calcium.
Avoid cramps
Magnesium makes our muscles relax after using them.
Better concentration
Our brains are essentially a giant ball of nerves, which is why we use magnesium every time we have an idea or remember a memory.
A healthier heart
Magnesium regulates our blood pressure, and also carries the signals that make our hearts beat, which is why a magnesium deficiency can cause fibrillation.
Regular, more refreshing sleep
Magnesium and vitamin D together make melatonin, which gets us off to sleep.
More energy
Magnesium drives the enzyme reactions that produce ATP, the “energy molecule” that powers everything we do.
Balanced blood sugar levels
Magnesium helps to regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.
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.
- 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.
- 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.
- It helps produce melatonin, the “sleep hormone” that sends us off to the land of nod.
All magnesium supplements are NOT created equal
Before you run off to the supermarket for some magnesium, there are some key things you need to know. Make the right choice so you don’t waste your money or, even worse, give yourself a tummy upset.
Magnesium Oxide - It’s a laxative
Unclear labels
Magnesium stearate
Avoid
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.
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.
Chelated magnesium - It’s absorbed the best
Several forms of chelated magnesium - Not just one
Zinc, Vitamin D & Vitamin B6 - They improve absorption of magnesium
Choose
Chelated magnesium means the magnesium is bound to an organic compound, typically an amino acid, which improves the absorption of magnesium. Magnesium oxide is not chelated, and therefore is not so well absorbed in the body. Research shows we can absorb up to 80% of magnesium in this form [5]. The best types of chelated magnesium are Magnesium Glycinate, Magnesium Malate, Magnesium Taurate and Magnesium Citrate. Magnesium orotate and lactate are also good.
We absorb magnesium through different uptake pathways [6], so look for supplements with several types of chelated magnesium rather than just one.
They also work with magnesium in the body to deliver its many benefits. Good quality supplements add some or all of these nutrients.
