For improving sleep, the most recommended types of magnesium supplements are magnesium glycinate , magnesium threonate , and magnesium chloride.

• Magnesium glycinate is highly favored because it is well absorbed by the body and promotes relaxation, helping with anxiety, insomnia, and stress-related sleep issues. It has a calming effect on the nervous system and is less likely to cause laxative effects compared to other forms

• Magnesium threonate is noted for its ability to cross the blood-brain barrier effectively, making it particularly useful for improving sleep quality, mood regulation, and cognitive function. It binds to NMDA receptors in the brain to reduce nerve excitability, which promotes deeper, more restful sleep without morning grogginess

• Magnesium chloride also has a calming effect on the nervous system and helps relax the body, making it beneficial for sleep

Other forms like magnesium citrate can help with sleep but tend to have a laxative effect, so timing of intake is important (usually taken a few hours before bedtime rather than right before sleep)

. In summary, for sleep support, magnesium glycinate and magnesium threonate are the best choices due to their calming properties and good absorption. Magnesium chloride is also effective for relaxation. Dosages typically range from 150 to 500 mg elemental magnesium taken about 30 minutes before bedtime, but it’s advisable to consult a healthcare provider for personalized recommendations