The best magnesium for sleep is generally magnesium glycinate. This form is highly absorbable, promotes relaxation, calms the nervous system, and is often recommended by sleep experts to improve sleep quality and reduce anxiety and insomnia
. Other beneficial forms for sleep include:
- Magnesium L-threonate : Known to improve sleep quality and cognitive function by effectively crossing the blood-brain barrier
- Magnesium citrate : Well absorbed and helpful for muscle relaxation, though it may have a mild laxative effect
- Magnesium malate : Supports energy production and muscle relaxation, which can aid sleep
- Magnesium oxide : Less bioavailable but may help with insomnia symptoms, especially in older adults
Some advanced supplements combine multiple forms, such as bisglycinate, malate, and acetyl taurate (e.g., Be Levels Triple Magnesium), to enhance muscle relaxation, reduce stress, and promote restful sleep
. How magnesium helps sleep :
- Increases GABA production, a neurotransmitter that calms brain activity
- Reduces cortisol, the stress hormone, helping to relax the body
- Regulates melatonin, the hormone controlling sleep-wake cycles
Usage tip : Take magnesium supplements about two hours before bedtime for best absorption and sleep benefits
. In summary, magnesium glycinate is the top choice for sleep support due to its calming effects and high absorption, with magnesium L-threonate and combination formulas also effective options depending on individual needs
