The best kinds of magnesium for sleep are magnesium glycinate, magnesium threonate, magnesium taurate, and magnesium citrate.
- Magnesium glycinate (200-500 mg before bed) is a top choice as it is well absorbed, gentle on the stomach, and bonded with glycine which promotes relaxation and improves sleep quality by calming the nervous system and reducing anxiety.
- Magnesium threonate (150-200 mg before bed) crosses the blood-brain barrier efficiently and improves sleep quality by binding to NMDA receptors, helping reduce nerve excitability without causing morning grogginess.
- Magnesium taurate (400-600 mg before bed) combines magnesium with taurine and helps calm the nervous system, supporting deep, uninterrupted sleep.
- Magnesium citrate (150-300 mg, taken 2-3 hours before bed) can also aid sleep and digestion but has laxative effects, so timing is important to avoid bathroom trips during the night.
Magnesium oxide is generally not recommended for sleep as it is poorly absorbed and mainly acts as a laxative. Topical magnesium (sprays or gels) is also not advised due to low skin absorption.
In summary, magnesium glycinate is often considered the gold standard for sleep enhancement, followed by magnesium threonate and taurate for more targeted calming effects. Magnesium citrate helps if digestive benefits are also needed but must be timed carefully.
