If you don’t have time to read the entire review and just want to find out what the best magnesium supplement for natural sleep is, then we recommend Life Extension Magnesium as the best choice.
Magnesium is one of the most important micronutrients for maintaining optimal health. It supports more than 300 biochemical reactions, many of which can influence your sleep quality.
Whether it’s an occasional leg cramp or a more serious issue like heart palpitations or anxiety, magnesium supplements can be very helpful. One of the results of taking magnesium supplements and having proper levels of magnesium in one’s system should be a more restful, uninterrupted sleep.
Don't have the time read the entire review?
Here's a quick look at our top choices for the best magnesium for sleep:
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Best Overall Magnesium Supplement: Life Extension Magnesium | CLICK HERE FOR PRICE |
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Runner-Up Magnesium Option: Doctor's Best High Absorption Magnesium | CLICK HERE FOR PRICE |
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Best Value for the Money: Natural Rhythm Triple Calm Magnesium | CLICK HERE FOR PRICE |
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Best for Muscle Issues & Soreness: MgSport Magnesium | CLICK HERE FOR PRICE |
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Best Magnesium for Sensitive Stomachs: Pure Encapsulations Magnesium (Glycinate) | CLICK HERE FOR PRICE |
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Best Organic, Vegetarian Option: Morning Pep Magnesium | CLICK HERE FOR PRICE |
If you need help finding the best magnesium for sleep, this guide is here. We’ve scoured the web for the best magnesium supplements available. Here they are and don’t forget to check out the buyer’s guide that follows.
Magnesium for Sleep Reviews
1. Best Overall Magnesium Supplement: Life Extension Magnesium
If you’re looking for an affordable way of dealing with sleep issues, the Life Extension Magnesium can be a good choice. However, it might not suit everyone, mainly due to the potential side effects. Still, many users have seen various benefits to their health.
Review of Life Extension Magnesium
This is one of the best budget magnesium supplements out there. At a meager price, the Life Extension Magnesium can offer many general health improvements and help with a good night’s sleep. The bottle contains 100 capsules of 500mg each. You’re supposed to take 1-3 capsules daily, so one bottle may last over three months.
Regarding the ingredients, this one isn’t as powerful as other magnesium supplements that use higher amounts of the most desirable magnesium chelates. The main ingredients include magnesium oxide, succinate, glycinate, and citrate. Unfortunately, magnesium glycinate isn’t abundant but full magnesium citrate.
Even though it offers multiple benefits, magnesium citrate is usually recommended as a laxative. If you have a sensitive stomach, you might experience diarrhea after taking this supplement. To avoid this, discuss your gastrointestinal health with your doctor before purchasing.
Much like other magnesium supplements, this one is very effective at resolving issues like muscle cramps, anxiety, insomnia, and more. In addition, if you suffer from constipation, this might be the best magnesium supplement. If not, be aware of its side effects before trying it.
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2. Runner-Up Magnesium Option: Doctor's Best High Absorption Magnesium
Doctor’s Best High Absorption Magnesium from Albion Minerals is our second-best option. It’s an excellent supplement that contains 100% chelated magnesium.
Chelation is an ionic bonding that creates a different form of magnesium than standard elemental magnesium. It makes the supplement much easier and quicker to absorb. Doctor’s Best uses a patent form of chelation that optimizes the magnesium's bioavailability.
The chelated magnesium is also much better tolerated by the gastrointestinal tract. That’s especially important in a formulation used for improved sleep. The last thing you want is to be woken up by GI distress.
This formulation has no GMO ingredients and is free from soy and gluten. It’s also unbuffered, that is, it’s not mixed with low-quality forms of magnesium, such as magnesium oxide.
This product is a relatively low dosage of magnesium at only 100 milligrams per capsule. The average adult will probably need two capsules or more as a physician instructs.
Overall, this is a solid choice at a decent price point. Correcting magnesium deficiencies with it will benefit most people.
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3. Best Value for the Money: Natural Rhythm Triple Calm Magnesium
Combining some of the most essential forms of chelated magnesium, Natural Rhythm’s Triple Calm Magnesium can be a fitting solution for various issues. Besides supporting a stable and healthy circadian rhythm, this magnesium supplement can improve your overall health.
Review of Natural Rhythm Triple Calm Magnesium
The Triple Calm supplement contains three highly beneficial forms of magnesium:
These forms of magnesium combine to deal with many issues that might cause poor sleep quality. The pills are highly absorbable, and magnesium has proven to be a very effective mineral for sleep issues. Most people said it helped calm their nerves, reduce heart palpitations, relax their muscles, and offer deeper sleep.
The pills are non-GMO and gluten-free. They’re also 100% vegan, as the inactive ingredients include vegetable leucine, vegetarian cellulose, and vegetarian microcrystalline cellulose. They’re produced in the US, which is also where all the ingredients are sourced.
The supplement comes in 150mg dosage. Unfortunately, there are no other options, and some users felt that 150mg wasn’t high enough. Luckily, Triple Calm is currently working on higher-dose bottles as well.
It’s recommended that you take two pills each day. Even though it’s not imperative, it might be best to take the pills with food for the highest absorption. You should also drink a lot of water when taking this magnesium supplement. Don’t go over the recommended daily dose even if it isn’t strong enough. If you need to adjust how you take the supplement, always discuss them with your doctor.
As far as side effects go, most users don’t feel any. Since the supplement doesn’t contain citrate or similar forms of magnesium, the connected digestive issues are sporadic. If they occur at all, they’re usually temporary and should resolve independently in a few days.
For all that it offers, the Natural Rhythm Triple Calm Magnesium comes at a more than fair price. Even though you can find cheaper options, this one’s effectiveness should provide great value for money.
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4. Best for Muscle Issues & Soreness: MgSport Magnesium
If the main reasons behind your sleep issues include muscle soreness, pain, or cramping, this MgSport can be the best magnesium for sleep you can get. Thanks to the careful formulation, it’s more effective than most supplements when it comes to muscle issues.
Review of MgSport Magnesium
The increased cellular absorption is the first thing that sets the MgSport Magnesium apart from the competition. A study has shown that it’s absorbed up to three times faster than most regular magnesium supplements.
In addition, the supplement contains vitamins B6, D, and E, which are very effective at dealing with issues like leg cramps and restless leg syndrome (RLS). Each pill contains (excluding the inactive ingredients):
- Magnesium – 380mg
- Vitamin B6 – 10mg
- Vitamin D – 400 IU
- Vitamin E – 50 IU
Most users experienced significant improvements, but it hasn’t worked for everyone. Some of those who suffer from severe muscle spasms or RLS complained about the supplement not working for them. Still, this is rare and typical of any health supplements or medications.
It comes in a bottle of 60 pills, but you can also go with the 100-pill bottle. The pills are vegetarian and gluten and dairy-free and made without artificial colors, stearates, or propylene glycol. They’re entirely safe to use, although some users experience stomach discomfort and diarrhea after taking the pills.
The recommended daily dose is one pill every night right before bedtime. One bottle should last around two months.
The supplement is especially beneficial if you’re an athlete. Those who live an active lifestyle are often more magnesium-deficient than those who don’t work out.
MgSport Magnesium is designed with athletes in mind, but it’s equally adept at relieving the general public of the symptoms of various muscle conditions.
Unfortunately, this is the main benefit, and it’s not as effective at relieving other common issues that might cause difficulties falling asleep. So, unless your sleep-related issues stem mostly from muscle problems, this might not be the best option for you.
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5. Best Magnesium for Sensitive Stomachs: Pure Encapsulations Magnesium (Glycinate)
As the manufacturer’s name suggests, this supplement contains pure magnesium chelate, which is very beneficial to overall health. The price is slightly higher than expected for a magnesium supplement, but for some, it may be very well worth the money.
Review of Pure Encapsulations Magnesium (Glycinate)
The Pure Encapsulations Magnesium comes in a bottle of 180 capsules, each containing 120mg of pure magnesium glycinate. It is also available in 90 and 360 counts. The pills are non-GMO, vegan, and free of soy, dairy, and gluten. All the active and inactive ingredients are carefully selected for everyone to take.
However, it should be noted that some users broke out in rashes after taking the supplement. Despite this, none of them experienced any serious side effects because of this. Just something to keep in mind.
The recommended daily dose is 1-4 capsules. Most people might not experience benefits unless they take at least three a day, so a 180-capsule bottle should last about two months. In light of this, this supplement does come at a higher price than most magnesium supplements.
As far as effectiveness goes, most users experienced great benefits after taking the supplement. These include headache relief, less severe muscle spasms, lower anxiety, and various general health improvements. Of course, the actual benefits will vary from one person to another.
Aside from the rashes above, most users didn’t experience any side effects at all. Magnesium glycinate isn’t a laxative, so it shouldn’t upset your stomach. There are no artificial sweeteners, color, and coating, and the pills are advertised as 100% hypoallergenic.
Overall, this is a good magnesium supplement that has helped many people overcome their sleep-related issues. It's worth considering if you’re willing to pay a bit more for a magnesium supplement.
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6. Best Organic, Vegetarian Option: Morning Pep Magnesium
The Morning Pep Magnesium combines magnesium bisglycinate and malate chelates for use against a variety of issues that might interrupt your sleep.
Review of Morning Pep Magnesium
Chelated with TRAACS (The Real Amino Acid Chelate System), this supplement offers a high-absorption combination of magnesium bis-glycinate and malate that is more effective than many other magnesium supplements. The non-GMO pills don’t contain preservatives, gluten, corn, milk, or soy.
The inactive ingredients are Hypromellose, microcrystalline cellulose, silicon dioxide, and magnesium stearate, in descending order. These inactive ingredients are not fancy but standard, as they come in capsules and health products.
If you’re sensitive to any of these compounds, it would be best to skip this one. It’d be very unlikely though, as they’re all chemically inert. This supplement is made in a facility that has no issue with cross-contamination of soy, shellfish, wheat, gluten, dairy, yeast, eggs, and preservatives.
In addition, the company offers a 90-day money-back guarantee, so you can always return the supplement if you’re not satisfied with it.
Most users have been satisfied with the supplement's effectiveness. It has been proven (by word of mouth) effective against mood swings, headaches, blood pressure, muscle pain, and many other issues. Also, users haven’t reported any side effects like drowsiness and stomach issues, which can be common with magnesium supplements.
A bottle of Morning Pep Magnesium contains 240 capsules of 200mg each, and the recommended daily dose is two pills once or twice a day. It’s also recommended that you take the pills with a meal unless your doctor instructs otherwise. Since the supplement is relatively affordable, you should be able to get your money’s worth here.
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Magnesium for Sleep Buyer’s Guide
It’s time to learn more about everything that magnesium and magnesium supplements do. It’s important to remember that not everyone will benefit from it, and not just because you might be getting enough magnesium from your diet (more on this later). In any event, please keep reading to see whether they’re a good choice for you.
Who Should Take Magnesium Supplements?
In the US, it’s estimated that two out of three people have a magnesium deficiency. Even though, in most cases, this doesn’t create any severe symptoms, it can impair the quality of your life. Some of the most common symptoms are:
If any of these sound familiar, you might want to consider taking magnesium supplements. Keep in mind that these symptoms can also stem from other health conditions, so to be sure, you might want to get tested for your magnesium levels.
One of the most common symptoms of magnesium deficiency is restless sleep. The affected either finds it hard to fall asleep or wakes up frequently in the night for not being able to maintain the deep sleep phase for long enough to rest properly.
How Does Magnesium Help You Sleep Better?
There’s a strong correlation between magnesium and melatonin levels. Melatonin is a hormone produced in the pineal gland that’s essential for regulating the sleep-wake cycle. Low levels of melatonin result in poor sleep habits, and the much-hyped melatonin supplements might not be the most effective for this, as magnesium also has a strong impact on your circadian rhythm.
In addition, magnesium has a calming effect on the nervous system. When your nervous activity is too high, your brain can’t fall asleep. Magnesium binds to GABA receptors, lowering nerve activity and preparing your brain for sleep.
Lastly, magnesium can help to relieve symptoms of many conditions behind difficulty falling asleep. This includes restless leg syndrome, muscle cramps, heart palpitations, headaches, and mental issues such as anxiety and depression.
Which Forms of Magnesium Are the Best for You?
Not all magnesium supplements serve the same purpose. Depending on the magnesium molecules they contain, a given supplement can target specific issues. Here are some of the most common forms.
Magnesium Malate
Malic acid helps your cells produce more energy and distribute it better in the body. It also relaxes muscles and soothes pain and soreness.
Magnesium Threonate
Quickly absorbed by your brain, magnesium threonate helps to boost your cognitive abilities and protect you from neurodegenerative diseases.
Magnesium citrate
It relaxes both your brain and muscles, making it easier to fall asleep. However, it can cause diarrhea, especially if you don’t work up to the right dose.
Magnesium Glycinate
This is the best magnesium chelate for sleep, as it’s absorbed quickly and can raise magnesium levels quickly. It binds to glycine, an amino acid that calms your brain and helps you fall asleep.
Magnesium Oxide
Almost exclusively used for constipation. It supports your digestive system and boosts metabolism.
How Much Magnesium Should You Take?
The recommended daily intake for magnesium is between 240-400mg for adults. In general, men and pregnant women need more magnesium than others. Also, your need for magnesium increases with age, mostly because your bone density goes down as you get older.
Most people need around 350mg of magnesium per day to maintain a healthy balance. Of course, if your doctor recommends otherwise, always follow their instructions.
It’s crucial that you don’t take more magnesium than you should. Other than interrupting your sleep, magnesium can build up in the body and cause serious side effects like hypotension, difficulty breathing hot flashes, or depression. At extremely high doses, magnesium can even be fatal, so always stick to your recommended daily dose.
Who Should Avoid Magnesium Supplements?
As magnesium influences various biochemical processes, it interacts with many other systems in your body and certain medications. This is why you should always check and see if the supplement suits you. People don’t just wake up and think they must take magnesium supplements. Ideally, you should get a recommendation from a qualified healthcare professional.
For example, magnesium can interact with antibiotics, diuretics, and blood pressure-lowering medication. This can cause a variety of negative effects like magnesium toxicity, which might seriously harm your body.
Also, people with certain medical conditions should avoid magnesium supplements. For example, those with kidney disease cannot rid their bodies of excess magnesium.
The Verdict
In our opinion, Life Extension Magnesium is the best magnesium for sleep on the market based on its effectiveness and the variety of problems it tackles.
It combines three essential magnesium chelates for high absorption and many health benefits, including better sleep habits. It’s also quite affordable.
However, if you’re on a budget, the Natural Rhythm Triple Calm Magnesium may be the right choice. Potential stomach issues aside, it’s a high-quality supplement at 500mg a pop that should ensure a full night of restful sleep.
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