what kind of magnesium helps you sleep

The kinds of magnesium most helpful for sleep are magnesium glycinate, magnesium threonate, and magnesium citrate. These forms are well absorbed by the body and are effective at promoting relaxation and improving sleep quality. Magnesium glycinate is especially known for its calming effects on the nervous system and is considered one of the best forms for sleep. Magnesium threonate is notable for being well absorbed by the brain and is also recommended for sleep, stress, and anxiety. Magnesium citrate is easily absorbed and can aid sleep, though it is often used for constipation and may have a mild laxative effect at higher doses. These types of magnesium work by regulating neurotransmitters like GABA that calm the nervous system, helping the body relax and prepare for sleep. They also support the regulation of melatonin and cortisol, hormones that influence sleep-wake cycles and stress, respectively. In contrast, forms like magnesium oxide and chloride are less effective for sleep due to lower absorption and stronger laxative effects. In summary, magnesium glycinate, threonate, and citrate are the best types of magnesium supplements to help with sleep and relaxation. Magnesium glycinate is often preferred due to its potent calming properties with fewer digestive side effects.