The best magnesium for sleep is generally considered to be magnesium glycinate and magnesium chloride due to their calming effects on the nervous system and ability to promote relaxation and better sleep quality.
Why Magnesium Glycinate and Magnesium Chloride?
- Magnesium glycinate is highly absorbable and effective for reducing anxiety, insomnia, and stress, which can interfere with sleep. It promotes relaxation by regulating neurotransmitters and supporting melatonin production, the hormone that controls sleep-wake cycles
- Magnesium chloride also has a calming effect on the nervous system, helping to relax the body and improve sleep quality
Other forms to consider:
- Magnesium L-threonate may improve sleep quality and cognitive function, though it is less commonly used solely for sleep
- Magnesium oxide is less bioavailable but has shown some benefit for insomnia in older adults
Recommended Dosage and Use
- Typical daily magnesium intake for adults is about 310-420 mg, but specific doses for sleep supplements often range around 300-400 mg
- It is best to take magnesium supplements about two hours before bedtime to allow for absorption and maximize sleep benefits
- Taking magnesium with water or a light meal can improve absorption and reduce stomach upset
Popular Supplement Options for Sleep
- Nutrition Geeks Magnesium Glycinate 3-in-1 (blend of glycinate, citrate, and malate) is praised for its effectiveness and sustainability
- Vitabright Magnesium Glycinate offers a high dose and good value for bulk buying
- Be Levels Triple Magnesium combines bisglycinate, malate, and acetyl taurate for muscle relaxation and stress reduction, supporting sleep
Summary
For improving sleep, magnesium glycinate is the best choice due to its high absorption and calming effects. Magnesium chloride is also beneficial. Aim for a dose around 300-400 mg taken in the evening, and consult a healthcare provider if you have any health conditions or take medications. This approach can help reduce insomnia, anxiety, and restless leg syndrome, leading to better sleep quality and relaxation
