Have you ever thought that the secret to dreamy nights might just lie in a mineral we often overlook?
Yep, I’m talking about magnesium! Not only is it a superstar for our heart, bones, muscles, and nerves, but it’s also got a hidden talent: being the best magnesium supplements for sleep. 🌙 If counting sheep isn’t cutting it and you’re tired of restless nights then, let’s dive into this guide. We’ll chat about the cool types of magnesium, why they might just be your new bedtime buddy, the top magnesium supplement for those Zzzs, and even the best time to invite magnesium to your sleep party. Sweet dreams lay ahead!
What is Magnesium?
Alright, let’s talk magnesium – that undercover hero in our body’s daily playlist. It’s pulling the strings for blood pressure, ensuring our muscles move to the right beat, transmitting neural vibes, and balancing our moods. But, here’s the hiccup: changes in our diets and some other curveballs have led to a bit of a magnesium drop in some of us. And guess what? This dip is linked to not-so-cool health issues like diabetes, heart troubles, and mood swings.
Different Types of Magnesium and There Benefit
Magnesium comes in various shapes and sizes when we talk about supplements. Each has its unique strengths and ways our body embraces it. Let’s dive into some popular picks:
- Magnesium Citrate: Merging magnesium with citric acid, this blend shines for its absorption prowess and adaptability. It’s a go-to for boosting magnesium levels, and also doubles up as a relaxation and sleep aid.
- Magnesium Glycinate: When magnesium meets glycine, the result is a supplement with stellar gut absorption (the holy grail of magnesium IMO). It’s celebrated for aiding issues like sleep disturbances, anxiety, depression, and even stress. Plus, for those dealing with gut woes like IBS and SIBO, this might be a companion.
- Magnesium Sulfate (Epsom Salts): Toss some in your bath, and let it work its magic on aching muscles while encouraging relaxation. However, if your goal is to bump up magnesium levels in the body, other forms might serve you better. Think of this more as a pamper partner than a nutritional heavyweight.
- Magnesium Chloride: Whether you’re grabbing a tablet or a capsule, this version promises good absorption. It’s a popular pick for elevating magnesium in the body and calming muscles. Plus, you might spot it in topical sprays, working its charm from the outside in.
How Does Magnesium Work as a Sleep Aid?
Magnesium is indeed a multifaceted mineral with a knack for relaxation. At its core, it serves as a gentle muscle relaxant, easing tension throughout the body. But it’s reach extends further, providing a soothing touch to the digestive system, aiding in alleviating constipation and enhancing motility. Beyond the physical, magnesium also taps into the neurological realm. It activates the parasympathetic nervous system, which plays a crucial role in tempering anxiety and stress. In doing so, magnesium fosters an environment conducive to both physical and mental relaxation. Quite an impressive portfolio for a single mineral.
How Much Magnesium Do I Need To Take For Sleep?
Selecting the right dose hinges on the kind of magnesium supplement you’re eyeing. For the magic to truly unfold, you’d be looking at a minimum of 225mg, though the sweet spot generally lies between 200-400 mg. However, a word of caution: if your diet already packs a magnesium punch, you’d best cap your supplemental intake at 350 mg daily.
Here’s where it gets a tad intricate. The figures above reference pure magnesium, not the combined compound. Various magnesium supplements boast different actual magnesium percentages.
To illustrate, magnesium oxide boasts a robust 60% magnesium content. In contrast, magnesium glycinate comes in at around 14%. But tread lightly with the heavy-hitters: consuming more than 200mg from high-percentage magnesium supplements might just tip the scales towards undesirable laxative effects. And let’s face it, no one wants such surprises right before bedtime.
Let me break it down. Note! I am not a doctor, but in general when we’re talking magnesium glycinate the recommended dose can vary depending on the individual and the specific purpose for which it’s being used.
For adults, the Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:
- Men aged 19-30: 400 mg/day
- Men aged 31 and older: 420 mg/day
- Women aged 19-30: 310 mg/day
- Women aged 31 and older: 320 mg/day
- Pregnant women: 350-360 mg/day
- Breastfeeding women: 310-320 mg/day
**Personally, I take 600 mg/day in the evening about 1-2 hours before bed**
Again, not a Doctor but this is the dose that I’ve found most effective for myself.
The Best Magnesium Supplements For Sleep
RestAgain is a top-tier magnesium supplement tailored for those prioritizing gut health. It’s loaded with a cocktail of ingredients, not only magnesium, to provide a holistic approach to sleep enhancement. The formulation ensures you’re getting not just magnesium, but a comprehensive suite of nutrients designed to synergistically foster better sleep.
Key Benefits
- Formulated with an emphasis on gut health.
- Packed with 300mg of magnesium, perfectly within the ideal dosage range for sleep.
- Boosted with GABA, Calcium, B Vitamins, and other sleep-promoting ingredients.
- Free from fillers and additives, making it suitable for those with sensitivities.
- A unique blend that combines various forms of magnesium to optimize capsule space.
- 12 active ingredients all dosed within their effective ranges.
- Contains clinically proven ingredients like L-Theanine, 5-HTP, Valerian, Ashwagandha, and a blend of sleep-supporting vitamins.
Pricing
While RestAgain’s price point might be a bit steeper than standard magnesium supplements when bought as a single bottle, it becomes more economical with bulk purchases. A bottle is priced at $30, offering value that even outshines some of its competitors.
Pros & Cons
Pros:
- Comprehensive blend that goes beyond mere magnesium.
- Assures users with a money-back guarantee.
- Overwhelmingly positive customer reviews.
- Addresses a plethora of factors influencing sleep, from stress to nutrient deficiencies.
Cons:
- Might be a bit pricier than basic magnesium supplements when not bought in bulk.
- Ashwagandha, one of the ingredients, might require a few doses before its effects fully kick in.
Elm & Rye emerges as a front-runner in the realm of magnesium supplements. Boasting an unparalleled dedication to premium quality, Elm & Rye serves up a unique concoction designed to tranquillize both mind and body, delivering a robust 700mg of magnesium per dose.
Key Benefits
- High dosage with 700mg of magnesium ensuring optimum relaxation for both body and mind.
- Staunch commitment to premium ingredient quality, ensuring each capsule is filled with only the best.
- 100% natural ingredients, underlining their focus on purity and sustainability.
- A comprehensive solution tailored to cater to all sleep-related concerns.
Pricing
Elm & Rye strikes a harmonious balance between quality and affordability. With a 30-day stash priced at $50, the offering, especially with the inclusion of magnesium gluconate, ensures users receive value without compromising on excellence.
Pros & Cons
Pros:
- A potent dose of magnesium that’s hard to rival.
- Transparent commitment to natural and sustainably sourced ingredients.
- Competitive pricing offers a blend of both affordability and quality.
Cons:
- Some might find the higher dose of 700mg not suitable for their needs.
Lastly, it’s worth noting that Elm & Rye’s unwavering dedication to product consistency and customer satisfaction has rightfully earned it a full 5/5 rating.
Nature’s Calm Magnesium Citrate Gummies not only win hearts with their delightful taste but also charm wallets with their pocket-friendly pricing. For those seeking an uncomplicated magnesium supplement that doesn’t dent the budget yet promotes better sleep, these gummies might just be the answer.
Key Benefits
- Delicious in flavor, making supplementation a treat rather than a chore.
- Competitive pricing with a pack of 120 gummies priced at a mere $30.
- Suitable for various age groups, especially kids, due to their gummy format and pleasant taste.
- Direct and simple approach to magnesium supplementation for improved sleep.
Pricing
For those who’ve scoured the market for magnesium citrate supplements, the affordability of Nature Calm Magnesium Citrate Gummies is undeniable. A package containing 120 gummies is priced enticingly at just $30, ensuring value for every penny.
Pros & Cons
Pros:
- Budget-friendly, making regular supplementation feasible for many.
- The taste ensures compliance, especially among younger users or those adverse to pills.
- A straightforward magnesium supplement option without unnecessary frills.
Cons:
- Might require multiple gummies to achieve the desired magnesium dose, although the tasty nature somewhat offsets this.
- While efficient as a basic supplement, it doesn’t quite match the comprehensive effects of products like RestAgain.
On the customer feedback front, these gummies have clinched a commendable 4.6 rating on Amazon, signaling substantial user satisfaction. For those eager to try, the product is available for purchase [here].
Nested Naturals delivers a premium magnesium supplement, designed to fortify bone health, bolster sleep routines, and enhance overall well-being. With their magnesium glycinate chelate capsules, absorption is a breeze, ensuring that your body taps into a significant magnesium surge for a revitalized sleep experience.
Key Benefits
- Engineered for superior absorption, optimizing magnesium delivery to the body.
- A vegan-friendly concoction, free from common allergens like gluten, wheat, and dairy.
- Each capsule is loaded with 200mg of magnesium, meeting around 48% of your daily magnesium needs.
- Promises improved sleep quality and a fresher start to your day.
Pricing
Nested Naturals Magnesium Glycinate Chelate is priced at $21.95, striking a balance between affordability and premium quality.
Pros & Cons
Pros:
- High absorption formula ensuring you get the most out of every capsule.
- Versatile in its appeal, catering to vegan and allergen-conscious consumers.
- Offers a robust magnesium dosage in each capsule, aligning with daily requirements.
Cons:
- As a singular magnesium supplement, it might not offer the broader nutrient profile some users are after.
Given its array of features and positive feedback, Nested Naturals stands tall with a 4.7 out of 5 rating, positioning it as a top pick for those looking to enhance their sleep quality.
Essential Elements introduces a distinctive magnesium and zinc tablet, expertly designed not just to hasten your journey to slumberland, but also to supplement your body with pivotal vitamins and minerals that amplify magnesium’s effects. With a strong 225 mg dosage of magnesium, enriched with the goodness of zinc and vitamin D3, this supplement promises to gear you up for a rejuvenating night’s rest.
Key Benefits
- Delivers a potent 225mg of magnesium, complemented by zinc and vitamin D3, in one tablet.
- Curated with a commitment to natural, high-quality sources for each vitamin and mineral.
- Noticeable efficacy, providing a tangible difference soon after consumption.
- Designed not just for sleep enhancement, but also to support optimal magnesium functionality.
Pricing
The Essential Elements Magnesium Plus Zinc tablet is competitively priced at $15.95. The value is further sweetened with the promise of free shipping.
Pros & Cons
Pros:
- A substantial magnesium dosage, reinforced with other beneficial minerals and vitamins.
- Commitment to natural, superior sources ensures premium ingredient quality.
- Offers more than just sleep benefits, with a focus on holistic magnesium function.
Cons:
- Those exclusively seeking magnesium might find the additional vitamins and minerals unnecessary.
Earning its stripes with a commendable 4.6 out of 5 rating, Essential Elements’ offering stands out for its blend of quality, affordability, and tangible results.
Vital Nutrients presents a potent magnesium supplement designed with your sleep in mind, offering a highly absorbable blend of magnesium glycinate and malate. This unique combination not only hastens your descent into sleep but ensures you stay there, culminating in nights that are truly restorative for your overall health and well-being.
Key Benefits
- A powerful combination of magnesium glycinate and malate to expedite and prolong sleep.
- Each capsule is fortified with 240 mg of magnesium, divided equally between glycinate and malate forms.
- Formulated to naturally align with your body’s rhythms, calming both mind and body while inducing relaxation.
- Dedicated to fostering a tranquil, restorative sleeping experience, contributing to improved well-being.
Pricing
Vital Nutrients sets the price for their Magnesium Glycinate/Malate at $35.50, reflecting the product’s premium quality and the brand’s commitment to offering an effective blend for better sleep.
Pros & Cons
Pros:
- Offers a substantial and efficient blend of magnesium glycinate and malate.
- Thoughtfully formulated to work synergistically with the body for improved sleep.
- With 240 mg per capsule, it provides a robust amount of magnesium for optimal benefits.
Cons:
- The price point is somewhat higher, which might not suit all potential buyers.
With a rating of 4.1 out of 5, Vital Nutrients’ Magnesium Glycinate/Malate stands as a credible choice, validated by its effectiveness, quality ingredients, and reasonable cost for the value provided.
In today’s hectic world, stress is often the unsolicited companion that sabotages sleep. Onnit’s “New Mood” daily stress support steps up as a guardian against such sleep thieves. It’s not just another magnesium supplement; it’s a comprehensive blend that addresses both stress and sleep, recognizing the intricate relationship between the two.
Key Benefits
- A potent fusion of vitamins and minerals, with magnesium playing a pivotal role, to combat stress and foster restful sleep.
- Understanding that optimal magnesium levels influence not just the quality of sleep but also the equilibrium of stress.
- Enriched with niacin, vitamin B6, and L-tryptophan to nudge the body towards relaxation and quieten a busy mind.
- Unwavering commitment to naturally sourced, top-tier ingredients to guarantee maximum efficacy.
Pricing
Onnit’s New Mood Daily Stress Support has a price tag of $30 per bottle, positioning it in the mid-range category, yet offering benefits that transcend mere magnesium supplementation.
Pros & Cons
Pros:
- A holistic approach to managing stress and sleep, addressing the intertwined nature of both.
- Enriched with a curated blend of ingredients known for their calming and relaxation properties.
- Assurance of quality with Onnit’s reputation for premium, naturally derived ingredients.
Cons:
- While versatile in its benefits, those solely seeking magnesium might find the additional ingredients unnecessary.
Onnit’s New Mood Daily Stress Support promises not just a night of good sleep but a balanced mind, making it a commendable option for those seeking a comprehensive solution.
Nature’s Bounty, a hallmark of trust in the supplement arena, brings forth a no-frills magnesium supplement. Stripped of unnecessary additives, this product zeroes in on aiding those in their quest for better sleep.
Key Benefits
- Unadulterated, straightforward magnesium supplementation.
- Each tablet is packed with 500mg of magnesium in the form of magnesium oxide, designed for swift dissolution and absorption.
- While primarily serving as a laxative, it can also benefit those struggling with sleep disturbances.
Pricing
The essence of affordability is captured by Nature’s Bounty Magnesium, priced just shy of $6 for a bottle, promising a generous 100-day supply.
Pros & Cons
Pros:
- – Trusted brand reputation, ensuring reliability in product quality.
- – Simple yet effective formulation without added fillers.
- – Extremely budget-friendly, especially considering the long-lasting supply.
Cons:
- – Primarily designed as a laxative, so those exclusively looking for sleep support might need to consider its dual purpose.
With a solid 4.6 out of 5 rating, Nature’s Bounty Magnesium stands out for its blend of quality, cost-effectiveness, and accessibility. Those interested can easily snag a bottle here.
NOW Foods leaps into the spotlight with their True Calm Magnesium Supplement, an amalgamation of vital vitamins and minerals, meticulously formulated to usher in tranquility. Whether it’s to alleviate the strains of a taxing workday or to ensure a serene night’s slumber, True Calm is crafted to pacify both the mind and body.
Key Benefits
- A harmonious blend of ingredients such as GABA, Glycine, Taurine, and Valerian root, setting the stage for relaxation and improved sleep quality.
- Even with a modest 13 mg of magnesium per capsule, the supplement aims to enhance sleep quality.
- A holistic approach to calmness, ensuring you’re both rested at night and poised during the day.
Pricing
Now Foods positions True Calm as a budget-conscious choice, with a bottle priced at a comfortable $11. This tag, combined with its benefits, ensures users gain value for their money.
Pros & Cons
Pros:
- Incorporates a suite of ingredients known for their calming properties.
- Budget-friendly without compromising on the quality of ingredients.
- Catered towards holistic well-being, addressing both sleep and daily stress.
Cons:
- The magnesium content per capsule might be perceived as underdosed by some, although its price and additional ingredients help balance the scale.
For those navigating the market on a budget, NOW Foods offers both True Calm and their straightforward magnesium supplements as reliable contenders. Those eager can easily find it on iherb.com.
Klean Athlete introduces Klean Magnesium, a blend meticulously designed for athletes aiming to soothe their muscles. Tailored to alleviate muscle soreness and discomfort that could play spoilsport to quality sleep, this supplement is singularly focused with its magnesium glycinate content.
Key Benefits
- A dedicated formulation aimed at alleviating muscle aches, ensuring athletes can rest and recover efficiently.
- Exclusively contains magnesium glycinate, keeping it free from unnecessary fillers or additives.
- Naturally sourced magnesium, emphasizing purity and efficacy.
- Taps into Klean Athlete’s long standing reputation for delivering premium supplements.
Pricing
Klean Magnesium comes with a price tag of $25.40, mirroring the product’s commitment to quality and targeted benefits for athletes.
Pros & Cons
Pros:
- Specifically tailored to meet the needs of athletes, focusing on muscle relaxation and recovery.
- Pure formulation with a singular focus on magnesium glycinate, ensuring optimal results.
- Backed by the trusted reputation of Klean Athlete for delivering superior supplements.
Cons:
- – Might be niche-focused, potentially not catering to a broader audience.
Holding a stellar 4.8 out of 5 rating, Klean Magnesium stands out as a trusted choice, particularly for those in the athletic community seeking muscle comfort and restful sleep.
Klaire Labs rolls out their Magnesium Glycinate Complex, a supplement primed for swift absorption. Designed to help both mind and body transition into a tranquil state conducive to sleep, it stands as an excellent alternative for those wary of habit-forming sleeping aids.
Key Benefits
- Rapid absorption ensures prompt action, assisting in achieving relaxation in a timely manner.
- Offers a non-addictive solution to those seeking improved sleep quality.
- Rooted in scientific research, the product boasts of natural, evidence-based ingredients to ensure optimal benefits.
Pricing
The Magnesium Glycinate Complex by Klaire Labs comes with an accessible price point of $16.99, making quality sleep affordable.
Pros & Cons
Pros:
- Swift absorption formula for expedited relaxation and sleep.
- Provides an alternative to sleep medications, ensuring a natural approach.
- Backed by Klaire Labs’ dedication to science-driven, high-quality supplements.
Cons:
- Those seeking multi-ingredient blends might find this product’s singular focus limiting.
With a commendable rating of 4.4 out of 5, Klaire Labs Magnesium Glycinate Complex stands out as a preferred choice for many in their pursuit of restful nights.
Solgar steps up with their chelated magnesium tablets, rooted in a tradition of unwavering quality. Infused with a unique blend of magnesium oxide, glycinate, and chelate, these tablets are poised for fast absorption and prompt action. Designed to tranquillize the mind and assure seamless absorption, they aim to pave the way for serene slumbers.
Key Benefits
- A versatile magnesium blend encompassing oxide, glycinate, and chelate to assure rapid absorption.
- Aided in calming the mind and promoting immediate onset of restfulness.
- Unblemished by unnecessary additives, reflecting Solgar’s commitment to pure, natural ingredients.
Pricing
Solgar’s Chelated Magnesium is priced at a competitive $21 per bottle, offering a blend of potency and value.
Pros & Cons
Pros:
- Harnesses a multi-faceted magnesium blend for enhanced absorption and efficacy.
- Commitment to natural ingredients, steering clear of undesirable fillers.
- Leverages Solgar’s established reputation for consistently delivering quality.
Cons:
- Those looking for singular magnesium types might find the blend approach not to their preference.
With a notable 4.2 out of 5 rating, Solgar’s Chelated Magnesium stands tall as a potent, straightforward, and cost-effective solution for better sleep.
Buyers Guide: How We Conducted Our Researched
To ensure our recommendations are backed by thorough research, we considered the following critical factors:
- 1. Pricing: We analyzed the cost of each product to understand its value proposition and to ensure affordability for a wide range of consumers.
- 2. Features: We delved deep into the unique selling points and functionalities of each product. This allowed us to gauge the benefits offered and how they compared across the board.
- 3. Negatives: No product is without its shortcomings. We identified potential drawbacks or missing features in each offering to give a balanced perspective.
- 4. Support or Refund: Recognizing the importance of post-purchase satisfaction, we evaluated the availability of community support, customer service, and the refund policies in place.
In conclusion, our research methodology is rooted in a comprehensive, unbiased, and consumer-centric approach. Our aim is to provide you with well-rounded insights, ensuring you make an informed decision tailored to your needs.
Bottom Line – Best Magnesium Supplements For Sleep
Wrapping up, the journey to enhanced sleep might just be a magnesium supplement away. The array of options highlighted here, each with its unique edge, caters to diverse needs. Whether you’re on the hunt for a holistic sleep solution or a straightforward, cost-effective pick, there’s a magnesium gem awaiting discovery. Prioritize your sleep and consider diving into the world of magnesium supplements.
To cap it off, magnesium stands out as a potent ally in the quest for improved sleep. Its prowess in muscle relaxation, combined with its digestive, anti-anxiety, and stress-busting virtues, earmarks it as a prime choice for sleep seekers. By delving into the nuances of various magnesium types, optimal supplements, dosages, and timings, you’re paving the way to a serene and revitalizing sleep experience.
**This post contains affiliate links meaning that, at no additional cost to you, I make a small commission if you purchase through my links**
