Best Magnesium Supplements for Sleep

Magnesium (aka Mg) may sound like a surprising sleep aide but this essential nutrient might be the key to a good night of sleep! Troubled sleepers often struggle to find answers – when they might be right under their nose and in their diet!

It is no secret that millions of people across the United States suffer from sleep problems – plus the associated health conditions like:

  • Heart disease
  • Increase risk of diabetes
  • Mental health problems
but what if the answer to restless nights in bed was a micro-nutrient commonly found in many healthy foods (plus available as a supplement for an extra sleep aid boost)?

What is Magnesium?

Magnesium is a element found in across nature – as well as in our own bodies. It is one of the most common elements on Earth, in our universe and in our own bodies! Inside our cells and enzymes Magnesium interacts with a number of essential functions we need for every day life! It contributes to strong bones (and avoiding osteoporosis) plus a healthy heart! Unfortunately the human body does not produce this vital chemical and we must get it from our diet!

Foods with Magnesium

Magnesium is is common in many green leafy foods as well as many other vegetables and healthy foods – and of course coffee and dark chocolate! Some of my favorite foods that are high in magnesium are:

  • Spinach
  • Kale
  • Bananas
  • Almonds
  • Broccoli
  • Green Beans
  • Black beans
  • and Seafood

Does Magnesium Help You Sleep?

Yes! Numerous scientific studies have proven that Magnesium supplements are an effective sleep aid.

How does it Work?​

Curious about how Magnesium can help you fall asleep faster? A number of studies have been conducted and results show adding daily supplements helped with falling asleep, waking up in the middle of the night and low quality rest. Insomnia is often caused by a magnesium deficiency caused by a lack of healthy GABA restorative sleep.

It works by activating neurotransmitters in the brain the help your relax – it does not directly promote sleep like other supplements like Melatonin but studies have shown multiple forms to be effective.

Best Form of Magnesium for Sleep

Not quite sure which is the best magnesium supplement to take for sleep? There are a number of popular variations that are available in a wide variety of forms. Some of the most effective for getting a better night of sleep are Magnesium glycinate (most common), Magnesium sulfate and Magnesium citrate.

Supplement

Best For

Magnesium glycinate Natural sleep
Magnesium sulfate Deep muscle relaxation
Magnesium citrate Total body relaxation

Magnesium Glycinate

Magnesium Glycinate is by far the most popular (and most effective) type of Magnesium for sleep. Glycine is a calming amino acid that helps you relax and take off stress.

Magnesium Sulfate

Magnesium Sulfate (aka epsom salts) are one of my favorite way to relax after a long day in the yard. Mix some in a warm bath to relax your pores and soothing painful muscle groups. Some people try to take Magnesium sulfate internally but beware – you may find yourself running to the rest room!

Magnesium Citrate

Experience nightly cramping – or just feel like you have a crowded mind? If so then Magnesium Citrate is the right choice for you. It is perfect for preventing cramping and clearing your midn after a long day – just make sure to start with small doses or you may be running to the restroom!

How much Magnesium for Sleep?

Not quite sure which is the best magnesium supplement to take for sleep? There are a number of popular variations that are available in a wide variety of forms. Some of the most effective for getting a better night of sleep are Magnesium glycinate (most common), Magnesium sulfate and Magnesium citrate.

Dosages for Adults

Age

Male

Female

0 to 6 months 30 mg 30 mg
7 to 12 months 75 mg 75 mg
1 to 3 years 80 mg 80 mg
4 to 8 years 130 mg 130 mg
9 to 13 years 240 mg 240 mg
14 to 18 years 410 mg 360 mg
19 to 30 years 400 mg 310 mg
31 to 50 years 420 mg 320 mg
51+ years 420 mg 320 mg