Which magnesium is best for sleep?
If you’ve been tossing and turning at night, you’re not alone. Quality sleep is essential for overall well-being, but stress, screen time, diet, and our busy lifestyles can make it harder to unwind.
Magnesium plays a crucial role in promoting relaxation and improving sleep quality, but not all forms are the same. Let’s explore the best form for better sleep.
What is the best Magnesium for Sleep?
Magnesium glycinate supplements are a clear winner when it comes to sleep. Magnesium glycinate is a highly absorbable form of magnesium that binds with glycine, an amino acid known for its calming effects on the nervous system. This combination makes it particularly effective at reducing stress, easing muscle tension, and improving overall sleep quality. A randomised pilot trial found that magnesium supplementation significantly improved sleep quality and mood in adults with nonclinical insomnia symptoms.
Why not magnesium citrate?
While magnesium citrate is often used for digestion and can have a mild laxative effect, magnesium glycinate is better suited for sleep and relaxation. It doesn’t cause stomach discomfort, making it a more reliable choice if your goal is to unwind before bed.
Are there any downsides to magnesium glycinate?
Magnesium glycinate is well-tolerated by most people, but in high doses, it may lead to mild digestive discomfort, bloating, or drowsiness the next day. To avoid this, start with a low dose and adjust as needed.
Is it Safe to Take Magnesium Every Night for Sleep?
Yes! Magnesium is an essential mineral that your body requires daily. The body uses magnesium for processes like protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.Therefore, taking magnesium glycinate daily can help maintain healthy sleep cycles, reduce anxiety, and even improve muscle recovery.
How to Take Magnesium Glycinate for Sleep
- When to Take It: For the best results, take magnesium glycinate 30–60 minutes before bed. This allows enough time for absorption, helping your body relax and prepare for sleep naturally.
- Recommended Dosage: An effective dosage for magnesium glycinate is between 200–400mg per night for adults. If you're new to magnesium supplements, start with a lower dose and gradually increase as needed.
- Best Form to Take: Magnesium glycinate is available in capsules and powder, making it easy to fit into your routine. Powder form can be mixed into a nighttime drink like the trending Sleep Girl Mocktail, which combines magnesium glycinate with tart cherry juice—a natural source of melatonin that helps regulate sleep-wake cycles.
- Read more: How to make the ‘sleepy girl mocktail’
Is it Safe to Take Magnesium Every Night for Sleep?
Yes! Magnesium is an essential mineral that your body requires daily. The body uses magnesium for processes like protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.Therefore, taking magnesium glycinate daily can help maintain healthy sleep cycles, reduce anxiety, and even improve muscle recovery.
Best magnesium glycinate supplements for sleep
Pure Encapsulations Magnesium (Glycinate) Capsules
- Highly bioavailable and well-tolerated for enhanced absorption
- Provides 120 mg of magnesium per capsule, with a flexible 1-4 capsule daily dosage to suit individual needs
- Promotes relaxation and helps regulate sleep cycles
- Eases muscle tension to support a restful night
- Supports the nervous system and contributes to a feeling of calm before bed
- Aids in reducing fatigue and restlessness, helping you drift off more easily
Nutri Advanced MegaMag Night Formula Powder
- Comprehensive sleep-support formula combining magnesium with calming botanicals and amino acids
- Helps relax muscles and the nervous system, promoting restful sleep
- Supports mood and stress regulation, making it ideal for those dealing with anxiety or restlessness at night
- Designed for easy absorption in a powdered form that mixes well with water for a convenient bedtime drink
- Includes additional sleep-enhancing ingredients like hops, L-tryptophan, Lactium®, and L-theanine to further support relaxation and a healthy sleep cycle.
FAQ’s
What is the difference between magnesium glycinate and magnesium bisgylcinate?
Magnesium glycinate and magnesium bisglycinate are the same compound. The term "bis" indicates that two glycine molecules are attached to one magnesium ion. Therefore, both names refer to the same form of magnesium supplement. Read in more detail: Magnesium glycinate vs Bisgylcinate
How long does it take for magnesium glycinate to improve sleep?
Many report noticing improvements in sleep quality within a few days to a couple of weeks after starting magnesium glycinate supplementation.
Is it safe to combine magnesium glycinate with other sleep aids?
Yes, combining magnesium glycinate with other sleep aids or herbal supplements, can be effective for some people.
Are there any side effects associated with magnesium glycinate?
Magnesium glycinate is generally well-tolerated, but some users have reported side effects like digestive discomfort or feeling unusually alert after taking it. If you experience adverse effects, consider adjusting the dosage or consulting with a healthcare professional.
Does magnesium glycinate help with anxiety as well as sleep?
Many users have found that magnesium glycinate not only improves sleep quality but also helps reduce anxiety levels. This is likely due to magnesium's role in regulating neurotransmitters that influence mood.
