Best Magnesium Supplement for Sleep (2024), Expert Selected

What Is Magnesium?

Magnesium is a mineral that naturally occurs in nature and can be found in numerous foods², particularly legumes and dark green leafy vegetables. This mineral plays an important role in the human body, such as helping the heart, bones, muscles, and nerves work effectively.¹

Some people take magnesium supplements if they have a magnesium deficiency or trouble absorbing magnesium naturally. Magnesium supplementation has been found to help improve bone density, migraines, depression, heart disease, and type 2 diabetes.²

Who Should Consider Buying Magnesium Supplements?

While the exact prevalence of magnesium deficiency isn’t known, researchers call magnesium deficiency a “widespread problem¹⁹.” It’s difficult to even diagnose a magnesium deficiency since the levels in your blood don’t accurately reflect the levels in your cells²⁰, which accounts for 99 percent of the magnesium in your body. This means that there are likely many people with magnesium deficiency who go undiagnosed.

To add to that, it’s estimated that about 50 percent of Americans aren’t getting enough magnesium through their diet and that the natural levels in fruits and vegetables have dropped considerably²¹ over the past 50 years (and even more is lost during food processing).²⁰

All this is to say that at least one in two people likely need a magnesium supplement to correct suboptimal levels and/or to complement what’s coming from the diet.

In addition to correcting a magnesium deficiency, current research²² supports magnesium supplementation for the following uses:

• Promoting relaxation and improving sleep
• Balancing electrolytes (part of a hydration program)
• Constipation
• Heart health (arrhythmias)
• Asthma (adjunct therapy to a proper treatment program)
• Migraines
• Stress and anxiety
• Vitamin D deficiency (magnesium activates vitamin D²³)

How Can Magnesium Help You Sleep Better?

More recently, magnesium is being studied for its purported sleep benefits, in addition to the health benefits listed above. While the science and research surrounding magnesium benefits on sleep are somewhat mixed³, here’s what researchers have found out so far.

A 2021 study⁴ found that magnesium intake was associated with better sleep quality. Study participants were also less likely to have short sleep (less than seven hours, or the minimum recommended amount of sleep for healthy adults). Overall, the researchers concluded that magnesium was positively associated with improved sleep quality and longer sleep duration.

Since magnesium⁵ can promote healthy nerve function, it’s also thought to help reduce symptoms of restless legs syndrome, a nighttime condition that involves involuntary jerking of the legs (and sometimes other parts of the body) that can interfere with sleep.

Some studies⁶ have discovered that magnesium may be particularly helpful for older adults who have trouble sleeping. A clinical trial with 46 elderly adults found that taking a magnesium supplement helped improve self-reported measures of insomnia, including how easy it was to fall asleep, stay asleep, get enough sleep, and wake up at an appropriate time.⁶

There is also thought to be a link between magnesium deficiencies and decreased melatonin⁷, a hormone your brain produces in response to darkness that helps you understand when it’s time to sleep. Low levels of this hormone may lead to trouble falling and staying asleep. Still, this link hasn’t been extensively studied, so more research is needed to make a definitive conclusion.

Related: Magnesium vs. Melatonin

Is Magnesium Safe?

Magnesium supplements are considered safe and effective for many uses, but you should still be mindful of how much you’re taking.¹⁹ The upper limit for magnesium from supplements is 350 milligrams for adult men and women, so try to keep your intake within this range.¹

Keep in mind this applies to supplements only. You don’t have to limit how much magnesium you’re getting from food since the kidneys can filter this natural form more efficiently.

Taking too much magnesium can lead to magnesium toxicity. This is rare in otherwise healthy people²⁴, but those with chronic kidney disease and people undergoing cancer treatment are at an increased risk. Women who are currently getting treatment for preeclampsia also have a higher risk.²⁴

In most cases, people experience minor side effects like muscle weakness, nausea, vomiting, and flushed skin.²⁴ However, if toxicity progresses, it can lower blood pressure and heart rate, and severe cases can cause a heart attack.²⁴

The bottom line? Magnesium is safe for most people in recommended doses but don’t overdo it.

How to Choose a Magnesium Supplement for Sleep

Magnesium Dosage

Dosages vary between supplements, so you always want to double-check the amount you’re getting. While men need 400 to 420 milligrams of magnesium per day, and women need 310 to 320 milligrams, this recommended amount considers all sources of magnesium, including what you’re getting from food.¹

Because of this, the upper limit for just supplements is set at 350 milligrams per day.¹ This means you should take no more than 350 milligrams of magnesium in supplemental form, but it’s okay to go over that with the food you’re eating. Considering that, check the magnesium supplement you’re thinking about buying to make sure it doesn’t provide more than that in one capsule. 

However, we advise consulting with your own healthcare provider for a proper dosage as this is just a general recommendation. Your healthcare provider will have more knowledge of your specific health needs and considerations.

The Form It Comes In

Magnesium comes in many forms, including capsules, tablets, gummies, liquid, and powder. Some research shows that effervescent forms (like tablets that you drop in water and powder) may be more bioavailable than capsules, but the evidence isn’t conclusive.⁷

That said, you can choose whichever form you’re most comfortable taking. Some forms, like tablets and gummies, are more convenient since you don’t have to mix them with water like powders, so they may be a better fit if you want to travel with your supplements or take them on the go.

Other Ingredients

When choosing a supplement, you may be hyper-focused on the active ingredient (in this case, magnesium), but it’s important to consider the other ingredients too. Many supplements have other active ingredients and/or a list of inactive ingredients in addition to magnesium. 

For example, supplements that promote relaxation may have adaptogens, L-theanine, and/or melatonin, while supplements for muscles may have creatine and inositol. 

There’s no standard about what you should be looking for here, but you should determine your main goals and then choose the supplement with ingredients that support that. You may also decide you just want magnesium with no other active ingredients. Either way, you want to make sure the supplement you choose doesn’t have a lot of unnecessary fillers or artificial ingredients.

Third-Party Endorsements

Magnesium supplements (like all supplements) aren’t regulated by the FDA, so it’s important to look for verified third-party endorsements to ensure purity, potency, and quality. Two of these third-party certifications are the U.S. Pharmacopeia²⁵ (USP) and NSF International²⁶. 

The USP seal covers all the bases. It means that the supplement:

• Was made following the FDA’s current Good Manufacturing Practices (cGMP)
• Doesn’t contain harmful levels of contaminants, like heavy metals or pesticides
• Contains exactly what’s listed on the label, in the amount listed
• Will break down and release properly to ensure you get the full benefits

An NSF endorsement ensures label accuracy and purity, but the NSF does not test for efficacy like the USP. NSF endorsements also don’t indicate anything about manufacturing practices.

If you’re a competitive athlete, you’ll also want to look for an NSF Certified for Sport²⁷ endorsement. This certification ensures that what’s on the label is actually what’s in the product and that the supplement doesn’t contain any unsafe levels of prohibited substances or contaminants.

Magnesium Effectiveness

In theory, a USP endorsement means the supplement is effective and will do what it says it does, but this isn’t always the case in the real world. In addition to looking for the USP mark on the label, read through the reviews to see what real users are saying.

Are there lots of reviewers who have used the magnesium supplement and experienced positive results, or are the majority of reviewers saying that the supplement doesn’t work for them? Everyone is different and will react differently to supplements, but in general, a positive consensus is a good sign, while lots of negative remarks are a red flag. 

Potential Magnesium Side Effects

In recommended doses, magnesium doesn’t usually cause side effects. However, if you take too much, it may result in diarrhea, nausea, and/or abdominal cramping.¹ Magnesium salts, like magnesium carbonate, magnesium chloride, magnesium gluconate, and magnesium oxide, are most likely to cause diarrhea.

Before deciding on a magnesium supplement, read through the customer reviews to see if there are a lot of reports of side effects. A couple of adverse effects here and there are normal, but because magnesium is generally well-tolerated, there shouldn’t be a noticeable trend in side effects. If there is, you may want to consider another brand — and/or another form of magnesium.

Magnesium may cause side effects when you accumulate excess levels in your body (also known as toxicity).² That’s why it’s important to stick to recommended doses of magnesium for sleep and to also keep an eye on how much magnesium you obtain naturally from food.

Signs of magnesium toxicity can include²:

• Nausea and vomiting
• Diarrhea
• Low mood or depression
• Muscle weakness
• Low blood pressure
• Abnormal heartbeat
• Heart attack

Magnesium can also interfere with some medications, so it’s always a good idea to check with a healthcare provider before starting a magnesium supplement.

Manufacturing Process

The FDA provides some oversight for supplements, but there are no tight regulations in place. Because of this, it’s up to the manufacturers to willingly follow the FDA’s guidance. Unfortunately, not all supplement companies abide by the rules.

To find one that does, look for a Current Good Manufacturing Practices (cGMP) certification²⁸. This certification ensures that the supplement company is following regulations from start to finish. It’s a nod to the quality (and effectiveness) of raw materials, stringent manufacturing practices, and a pure, honestly labeled finished product. To earn, and maintain, a cGMP certification, manufacturing facilities are regularly inspected by FDA staff to ensure ongoing compliance.

If possible, try to find a magnesium supplement that’s cGMP-certified. A lack of certification doesn’t mean the supplement or company aren’t up to par, but there’s really no way to know for sure.

At the very least, look for transparency about manufacturing and third-party testing. Does the company provide information about where the supplements are made and where the raw materials come from? Do they allow visitors to come into the manufacturing facility? Do they control their own manufacturing facilities, or are supplements imported from elsewhere? 

If you’re able to answer all of these questions, it’s a good indication that the company is proud of its manufacturing process and isn’t trying to hide anything.

Price of Magnesium

The price of the magnesium supplements we recommend ranges from 36 cents to three dollars and 50 cents per serving, or 17 to 105 dollars per bottle. As you can see, this is a wide range, and the price of the magnesium supplement will largely depend on what’s in it. 

In general, a supplement that contains only magnesium and nothing else will be less expensive. A supplement that contains several additional active ingredients, like the Lifeforce Peak Rest, can be considerably more expensive.

Take this into consideration when purchasing a supplement. Additionally, look at the price per serving, rather than the total cost, if possible. At first glance, a bottle may seem more expensive than another, but it could contain twice or even three times as many tablets.

Customer Experience

In our opinion, the overall customer experience is just as important as choosing a high-quality product. You want to make sure that the company is being transparent about their ingredients and manufacturing process, but also standing behind their products once they’re in your hands.

If you don’t have personal experience with the company, the best way to assess the customer experience is to dig into reviews — both on the brand’s site and on sites like TrustPilot and Glassdoor. A bad customer experience will often prompt bad reviews, so do some digging to see what users have to say. 

Are there major complaints about delivery, shipping times, or response times? Have people been able to get any concerns addressed right away, or do they have trouble getting in touch with a live customer service agent when they need to? Is there more than one way to contact the brand, and do they make it easy to find direct contact information on their website?

Again, a couple of isolated negative experiences can be normal, but repeated complaints about customer service should be considered a red flag.

Brand Reputation

Brand reputation is also an important consideration. Because there are no strict regulations in place for supplement companies, you’ll have to do your own due diligence to determine if a brand is reputable.

Is the brand well-known? Do they have a lot of reviews on their website, and do they even allow reviews? Do they make information about their manufacturing and third-party testing processes easily accessible on their website? You can also research if the company has a medical advisory board that helps formulate the products and/or unpaid experts that endorse the brand. 

Another part of brand reputation is doing what they claim to achieve. Do they just have good marketing, or do they actually follow best practices, like investing in glass or dark amber bottles for supplements that are light-sensitive?

For added peace of mind, look for reviews and accreditation on third-party sites like TrustPilot, Glassdoor, and/or the Better Business Bureau (BBB). Since the company itself doesn’t have control over these reviews, they can provide a more honest assessment of people’s experience with the company. 

Types of Magnesium for Sleep

There are many types of magnesium that you can take for sleep, but they don’t all have the same magnesium content and bioavailability. 

Many over-the-counter magnesium supplements contain inorganic magnesium salts, like magnesium oxide, which contain a high amount of elemental magnesium²⁹, but have lower bioavailability. On the other hand, organic magnesium salts, like magnesium citrate, don’t have as much elemental magnesium, but your body can absorb the magnesium that is there more effectively.

In general, magnesium can relax your muscles and calm your nervous system, which can help with sleep. However, each form of magnesium can have additional benefits too.

Here’s a breakdown of each type, and what it’s commonly used for, in addition to sleep and relaxation.

• Magnesium Glycinate – Magnesium glycinate, also called magnesium bisglycinate, is a combination of magnesium and the amino acid glycine. Magnesium glycinate is often used to improve mood, and some studies suggest that it can help with anxiety and depression.¹⁹
• Magnesium Oxide – Magnesium oxide is an inorganic magnesium salt that’s often used as a laxative. However, this form isn’t as bioavailable³⁰ as other forms.
• Magnesium Malate – Magnesium malate combines magnesium with malic acid. This form isn’t commonly found in supplements, but research does suggest that it has a high absorption rate³¹. Preliminary studies show that it may be helpful for pain disorders³², like fibromyalgia, but more research is needed here.
• Magnesium Taurate – A combination of magnesium and taurine, this form of magnesium can keep the heart healthy³³ and protect against high blood pressure.
• Magnesium Citrate – Magnesium citrate is a magnesium salt that combines magnesium with citric acid and is much more bioavailable than magnesium oxide. Magnesium citrate is often used to help alleviate constipation since it has an osmotic effect that can move contents through the gastrointestinal tract.¹⁰ It’s also used as a laxative before surgeries.
• Magnesium L-threonate – Magnesium L-threonate is a magnesium salt that’s thought to be especially good at crossing the blood-brain barrier (note: most studies³⁴ were done on animals, so it’s hard to say if this is true for humans too). Because of this, it’s often used to promote brain health³⁵ and improve cognition.
• Magnesium Lactate – This is a combination of magnesium and lactic acid. There’s not much research on it outside of the general benefits of magnesium (reduced muscle tension, relaxation, and better sleep), but research shows that it’s more bioavailable³⁶ than other forms, such as magnesium oxide.
• Magnesium Sulfate – Like some other forms of magnesium, magnesium sulfate, which is often referred to as Epsom salt, is used for short-term constipation relief³⁷. It’s also used as a soaking solution to alleviate muscle soreness and pain, along with joint stiffness, and less pain can translate to better sleep.
• Magnesium Orotate – This form, which is a magnesium salt that combines magnesium and orotic acid, may help with gastrointestinal issues and mood disorders³⁸, like depression, anxiety, and heart disease.¹⁹

Magnesium vs. Melatonin

Magnesium and melatonin are both natural compounds. They’re also two of the most popular supplements that people take for sleep, but they work a lot differently.

Magnesium is a trace mineral that’s involved in over 300 chemical reactions in the body.¹ Because of this, it plays a large role in muscle and nerve function, and it can help improve sleep by relaxing the muscles and your central nervous system³⁹. Specifically, magnesium inhibits excitatory neurotransmitters like glutamate and increases the activity of calming neurotransmitters, like Gamma-Aminobutyric (GABA).

Melatonin is a hormone that regulates your circadian rhythm. In theory, melatonin levels should decrease when it’s light out and increase when it gets dark. This makes you feel more alert during the day and tired at night. Melatonin supplements act on melatonin receptors in your body to make you feel sleepy within an hour⁴⁰ of taking them.

Read More: Best Melatonin Supplements

In short, magnesium helps relax your body, which can make it easier to fall asleep, while melatonin acts directly on your circadian rhythm to trigger sleepiness.

FAQs About Magnesium for Sleep 

Our Final Thoughts

Magnesium has been shown to help improve sleep by relaxing the muscles and calming the central nervous system. It’s not a sedative and doesn’t act as quickly as other types of supplements, like melatonin. Instead, it’s intended to balance your mineral levels over the longer term. 

Magnesium supplements are generally considered safe when taken in recommended doses (no more than 350 milligrams per day) but always talk to your doctor before taking anything new.

Lindsay Boyers

Content Writer

About Author

Lindsay Boyers is a functional nutritionist with extensive experience in sleep, supplements, and other areas of health and wellness. She is also currently taking a sleep science certification course.

Lindsay has been testing, and writing about, products across all wellness and lifestyle categories for the past four years. She has personally tested over two dozen mattresses, and countless other sleep products.

Her work has been featured in Forbes, Sports Illustrated, US News & World Report, CNET, CNN Underscored, The Spruce, Healthline and more.

Combination Sleeper

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