Which Magnesium is Best for Sleep?

Magnesium is a powerful mineral that plays an important role in everything from our energy levels and hormone balance to the quality of our sleep. Given its wide-reaching impact on our health, it’s no wonder magnesium has become a go-to supplement, especially with research showing that around 70% of people are magnesium deficient.

However, not all magnesium is the same—there are various types, each with its own specific benefits. In this article, we’ll explore the best types of magnesium for sleep and anxiety and how to harness its potential for a more restful night.

Magnesium is a vital mineral that plays a key role in keeping your body running smoothly. It helps turn the food you eat into energy and supports important functions like nerve activity, blood sugar regulation, and the health of your bones and heart. Some types of magnesium are also widely recognised for their calming effects, helping to ease anxiety, promote relaxation, and encourage restful sleep.

Since the body can’t naturally produce magnesium, it’s essential to ensure that you’re getting enough through your diet or supplements.

Magnesium glycinate combines magnesium with the amino acid glycine, which enhances the mineral’s calming effects. Highly absorbable and gentle on the stomach, magnesium glycinate is ideal for promoting relaxation without unwanted side effects.

Other types of magnesium that support sleep and relaxation include:

• Magnesium citrate – This form is also easily absorbed and can help you drift off more easily. However, for some people, it can have mild laxative effects.
• Magnesium threonate – Studies have found that this type of magnesium can cross the blood-brain barrier, giving it access to neurons in the brain and helping with feelings of anxiety.

If stress or anxiety is keeping you awake at night, read our article on how to calm feelings of anxiety for a better night’s sleep.

For a better night’s sleep, a typical dose of 200–400 mg of magnesium glycinate is recommended around 30 minutes before bed. However, if you’re new to magnesium glycinate, it’s best to start with a lower dose and see how your body responds.

For optimal absorption and to minimise any digestive discomfort, magnesium glycinate is best taken with food and a glass of water. However, always follow the instructions provided with your specific supplement.

If you are taking any medication or have existing medical conditions, consult your doctor before starting any new supplements.

You can get enough magnesium by eating a balanced diet including magnesium-rich foods. Some foods high in magnesium include:

• Leafy greens such as spinach and kale
• Nuts, including almonds and cashews
• Seeds like pumpkin seeds and sunflower seeds
• Legumes such as beans, lentils and chickpeas
• Whole grains like brown rice, oats and whole wheat bread
• Avocados
• Bananas
• Dark chocolate
• Fatty fish like salmon and mackerel
• Yoghurt

It’s important to note that factors like age, activity level, stress and some health conditions can affect magnesium absorption. Therefore, a magnesium supplement such as a tablet or powder may be needed to keep your levels topped up.

According to NHS UK, the average adult male needs 300mg of magnesium a day, whereas the average adult female needs around 270mg per day. This equals around 200g of cooked spinach or 2 tablespoons of pumpkin seeds or almonds.

There are several other types of magnesium that can help promote overall health and energy levels during the day, which in turn may contribute to a better night’s sleep. These include:

• Magnesium oxide – Best for maintaining overall magnesium levels.
• Magnesium malate – Best for energy and muscle function. This form of magnesium may help with muscle pain, soreness, or tension, which can otherwise keep you awake at night.
• Magnesium taurate – Best for heart health. However, it is also said to have calming effects, helping to reduce feelings of stress and anxiety.
• Magnesium chloride – Best for skin health. Often found in topical products such as oils or creams, this type of magnesium is absorbed through the skin and may also aid muscle function and soreness.
• Magnesium sulfate – Best for muscle relaxation and detoxification. Also known as Epsom salt, magnesium sulfate is commonly found in bath salts and bubble baths.
• Magnesium carbonate – Best for acid reflux and digestive health. This form of magnesium may also have mild laxative properties.

Whether stress and anxiety are keeping you up at night or you’re simply struggling to drift off, magnesium could be the missing piece to help you achieve better sleep and feel more energised throughout the day. When combined with a calming nighttime routine, it’s the perfect formula for a peaceful, restorative night’s sleep.