The best magnesium for sleep is generally considered to be magnesium glycinate and magnesium threonate. Magnesium glycinate is often called the gold standard for relaxation and sleep because it is gentle on digestion, highly bioavailable, and effective at reducing anxiety and stress-related insomnia. It promotes relaxation by regulating neurotransmitters and supports melatonin production to help with falling and staying asleep.
Magnesium threonate is also highly recommended because it crosses the blood- brain barrier effectively and promotes relaxation by calming the nervous system and improving cognitive function related to sleep. It is considered superior for sleep quality and is less likely to cause grogginess in the morning.
Other useful forms for sleep include magnesium citrate (which also supports digestion but may have laxative effects) and magnesium malate (helpful for energy balance and calming the nervous system). Magnesium taurinate is noted for calming the nervous system as well.
Magnesium oxide is generally avoided for sleep as it is poorly absorbed and mainly used as a laxative.
In summary, for the best sleep support:
- Magnesium glycinate (best for relaxation and stress relief)
- Magnesium threonate (best for brain absorption and cognitive support for sleep)
- Magnesium citrate or malate (if digestive support or energy balance is desired)
Dosage and timing usually involve taking 150-500 mg about 30 minutes before bedtime, but it's best to tailor this based on individual needs and consult a healthcare provider if unsure.
This guidance aligns with sleep expert recommendations and current magnesium supplement research.
