Top 5 Magnesium Supplements for Enhanced Sleep Quality
Want some shut-eye assistance? Check out these top magnesium supplements for blowing your sleep worries away in 2025!
Our Top Picks
Best Overall: BiOptimizers Magnesium Breakthrough Supplement 4.0
Best Magnesium Powder: Natural BioScience Magnesium Sleep Night Time Powder
Best Magnesium Gummies: Purawex Magnesium Glycinate Gummies 400mg
Best Magnesium Supplement for Relaxation: Dr. Berg Magnesium Glycinate 400 mg
Best Budget: BioSchwartz Magnesium Glycinate 500mg Capsules
What's This Magnesium Jive All About?
Magnesium is an essential dang mineral that's a power player in over 300 reactions in the bod, including protein synthesis, nerve and muscle function, blood sugar levels, and blood pressure control [1]. Skimp on this, and you might feel like a droopy slug with a lack of appetite, nausea, fatigue, or muscle weakness. Let it get really bad, and you could experience numbness, muscle contractions, abnormal heart rhythms, and other nasty side effects [1].
Help your body maintain magnesium levels by loading up on magnesium-rich foods, like leafy greens, legumes, nuts, seeds, whole grains, dark chocolate, avocado, bananas, almonds, and fatty fish like salmon and mackerel [6].
Why Use Magnesium for Sleep?
Magnesium supplements can help put the zzz's back in your sleep game:
- Promotes melatonin production: Magnesium is involved in making that sleepy hormone, melatonin, which helps regulate your sleep-wake cycle. Too little magnesium can lead to sleep difficulties [2].
- Maintains healthy GABA levels: Aids in supporting deep sleep by maintaining healthy levels of GABA, a neurotransmitter in the body that promotes sleep [3].
- Reduces stress and promotes relaxation: Supports good GABA levels while encouraging relaxation, helping keep your stress response in check [3].
The Magnesium Sleep Supremos
1. Best Overall: BiOptimizers Magnesium Breakthrough Supplement 4.0
BiOptimizers' enhanced version of Magnesium Breakthrough Supplement 4.0 takes your deep, dreamy sleep to the next level. Its kickass formula is packed with seven types of magnesium, including magnesium citrate, magnesium malate, magnesium bis-glycinate, and magnesium orotate, among others.
Each type targets different aspects of bodily function to keep everything ticking like a well-oiled machine. Plus, it's friendly to vegans, gluten-free, and soy-free [4].
User rating: 4.5/5 Stars
Price: $22 for a one-time purchase or $19.80/month for a subscription
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2. Best Magnesium Powder: Natural BioScience Magnesium Sleep Night Time Powder
Natural BioScience's Magnesium Powder blends the goods for quality sleep. Made with premium ingredients, it packs powerful sleep-enhancing action with 200mg magnesium citrate and magnesium glycinate, 5mg melatonin, 100mg GABA, and 50mg L-theanine [4].
Just mix it with water and gulping it down before snoozing time. It's devoid of the bad stuff like added sugar or artificial ingredients, perfect for health geeks [4].
User rating: 4.3/5 Stars
Price: $24.95 for a one-time purchase
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3. Best Magnesium Gummies: Purawex Magnesium Glycinate Gummies 400mg
Purawex Magnesium Glycinate Gummies bring a yummy twist to help you get those zzz's. Each serving gives you 400mg magnesium glycinate to support sleep, relaxation, and stress relief. Its easy absorption properties let it work like a charm [4].
For those who don't fancy capsules, these gummies are a tasty, convenient alternative for magnesium dosing [4].
User rating: 4.4/5 Stars
Price: $23.95 for a one-time purchase or $21.55 every 2 months for a subscription
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4. Best Magnesium Supplement for Relaxation: Dr. Berg Magnesium Glycinate 400 mg
Dr. Berg Magnesium Glycinate 400 mg gives you one giant leap into relaxation mode. Developed by sleep guru Dr. Berg, it contains chelated magnesium and Vitamin B6 and Vitamin D to optimize absorption [4].
It goes easy on your stomach, making it perfect for daily use without tummy troubles [4].
User rating: 4.6/5 Stars
Price: $25.95 for a one-time purchase or $24.65 every 2 months for a subscription
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5. Best Budget: BioSchwartz Magnesium Glycinate 500mg Capsules
BioSchwartz Magnesium Glycinate 500mg Capsules save the day and your dollars. Each serving dished out 500mg magnesium glycinate to support functions from muscle support to good bone health, nerve function, and quality sleep [5].
Non-GMO and third-party tested, these budget-friendly marvels are gentle on the gut for people with sensitivities or dietary restrictions [5].
User rating: 4.5/5 Stars
Price: $13.97 for a one-time purchase or $12.57/month for a subscription
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You might also dig: Ashwagandha Gummies: Uses & How They Work
Choosing a Magnesium Sleep Remedy
Finding a top-notch magnesium supplement that'll upgrade your sleep and overall wellness is all about choosing the right form of magnesium [4].
Consider your bodily goals and lifestyle preferences and wisely select a clean, third-party tested supplement that's easy on the stomach.
Forms of Magnesium for Sleep
For better sleep, pimp up your magnesium with the following forms [4]:
- Magnesium glycinate
- Magnesium citrate
- Magnesium threonate
- Magnesium malate
How to Take Magnesium for Sleep
Pop your magnesium supplement along with a meal to ensure maximum absorption. Don't take it with other mineral supplements [5]. Let your body get accustomed to magnesium dosages by slowly increasing them [5].
If any unwanted side effects, like stabbings in your tummy or yakking, arise, hit up a healthcare professional [5].
Dosage
The advised amount depends on your age and gender:
- Men ages 19-30: 300mg
- Men 31+: 420mg
- Women ages 19-30: 310mg
- Women 31+: 320mg
- Children ages 1-3: 80mg
- Children ages 4-8: 130mg
- Children ages 9-13: 240mg
- Boys ages 14-18: 410mg
- Girls ages 14-18: 360mg [5]
Expecting moms, those using medication, and certain diets may require a different dose. Get a doc's advice before trying new magnesium supplements [5].
Alternatives to Magnesium Supplements
Magnesium can also be obtained by noshing on sleep-enhancing foods, like leafy greens, legumes, nuts, seeds, whole grains, dark chocolate, avocado, bananas, almonds, salmon, and mackerel [6]. Enjoying a varied diet boosts magnesium intake, promotes overall health, and cuts your supplement dependency [6].
Cheerio, Shut-Eye Dream Team!
Magnesium can be a sleep champion by enhancing neurotransmitter balance, supporting melatonin production, reducing anxiety, and tackling sleep disorders like insomnia and restless leg syndrome [1][4][5].
Choose supplements with fantastic bioavailable forms of magnesium for sleep, like magnesium glycinate and magnesium acetyl taurate, to raise brain magnesium levels and glide smoothly into snoozy dreams [1][3].
Better slumber awaits! Get it with ShutEye®! Try ShutEye, a magical sleep-tracking app bursting with natural solutions to send you to sleepy town, including calming meditations, soothing sleep sounds, and sleep-inducing stories [2].
Enjoy your sweet dreams!
Did you know? Magnesium supplements aid in reducing time to fall asleep and enhancing sleep quality, particularly for older folks, those with magnesium deficiency, and those experiencing sleep difficulties [1][4][5].
- Science supports the use of magnesium supplements for improving sleep quality, particularly in older adults, those with magnesium deficiency, and individuals experiencing sleep difficulties.
- To maintain good sleep hygiene, consider supplementing your diet with magnesium-rich foods like leafy greens, legumes, nuts, seeds, whole grains, dark chocolate, avocado, bananas, almonds, salmon, and mackerel.
- If you're looking for a magnesium supplement, consider the best options available such as BiOptimizers Magnesium Breakthrough Supplement 4.0, Natural BioScience Magnesium Sleep Night Time Powder, Purawex Magnesium Glycinate Gummies 400mg, Dr. Berg Magnesium Glycinate 400 mg, and BioSchwartz Magnesium Glycinate 500mg Capsules.
- Incorporating magnesium supplements into a health-and-wellness routine, along with practicing good sleep hygiene, can help address issues like insomnia and support overall health and well-being.
- Consult with a healthcare professional to determine the appropriate dosage of magnesium supplements, as recommended amounts may vary based on age, gender, and dietary restrictions.
