Which magnesium is best for sleep?

Which magnesium is best for sleep?

30 Sec Answer: Magnesium glycinate or magnesium citrate are generally considered the best forms of magnesium for sleep. Magnesium helps to relax muscles, reduce stress, and improve overall sleep quality.


Magnesium is an essential mineral that our bodies need in order to maintain good health. It plays a role in many different bodily processes, including muscle relaxation, hormone production, energy metabolism, and nerve transmission. Not getting enough magnesium can lead to a variety of symptoms, such as poor sleep quality, fatigue, and muscle cramps. Taking a supplement is one way to ensure your body has enough magnesium to function properly. But which type of magnesium is best for improving sleep?

What Is Magnesium?

Magnesium is an essential mineral that helps regulate many processes in the body, such as maintaining normal muscle and nerve function, keeping bones strong, and controlling blood sugar levels. It also plays a role in energy production and protein synthesis. Many people do not get enough magnesium from their diet alone, so taking a supplement can help make sure you have enough of this important nutrient.

How Does Magnesium Help with Sleep?

Research has shown that magnesium may play an important role in promoting healthy sleep. Magnesium helps promote relaxation by decreasing cortisol levels and reducing stress hormones. It can also help relax muscles and nerves, allowing you to drift off into a peaceful slumber more easily. Additionally, research suggests that magnesium may help improve sleep quality by increasing melatonin production—the hormone responsible for regulating our sleep-wake cycle.

Which Form of Magnesium Is Best for Sleep?

There are several different types of magnesium available on the market today, each with its own benefits and drawbacks. Generally speaking, the two most popular forms of magnesium for promoting better sleep are magnesium glycinate and magnesium citrate.

Magnesium Glycinate

Magnesium glycinate is the form of magnesium bound to the amino acid glycine. This combination makes it easier for the body to absorb and use the mineral effectively. Studies have found that this form of magnesium may be particularly effective at relieving insomnia due to its calming effect on the body and mind. Additionally, it may be less likely than other forms to cause digestive discomfort or laxative effects commonly associated with high doses of some types of magnesium supplements.

Magnesium Citrate

Magnesium citrate is made up of both magnesium ions and citric acid molecules bound together. This form is readily absorbed by the body and quickly put to use for various purposes, including muscle relaxation and improved sleep quality. While it does have slightly fewer calming effects than other forms (like glycinate), it can still help promote relaxation and deeper restful sleep due to its ability to decrease cortisol levels in the body. Furthermore, it’s often recommended as a mild laxative when taken in higher doses—a benefit if you suffer from constipation related issues like bloating or difficulty sleeping due to discomfort or pain.

Other Forms of Magnesium

Aside from glycinate and citrate, there are several other forms of magnesium that can be used as dietary supplements. These include malate, orotate, threonate, taurate, aspartate, lysinate chloride (or chelated chloride), gluconate sulfate oxide silicate oxide bisglycinate tetrahydrate hydroxide oxide carbonate lactate succinate acetate arginate allantoinate picolinate phytate maleate monohydrate tartrate tribasic decahydrate dihydroxide monomethionine etidronate undecylenamidoacetic acid dicalcium phosphate calcium glycerophosphate chromium polynicotinate cobalt gluconateseagreens etc… Different forms have different benefits depending on what your needs are; however for general sleep support we recommend either glycinate or citrate due to their proven effectiveness at promoting restful sleep without side effects like diarrhea or stomach upset common with some types of magnesium supplementation


When considering how much supplemental magnesium you should take for improved sleep quality or any other purpose it’s important to keep in mind that everyone has different needs based on age gender activity level lifestyle habits etc… A good starting point would be around 400–500mg per day but always check with your healthcare provider before taking any kind of supplement especially if you’re pregnant nursing or taking any medications as they could interact with certain types of supplementation

Safety Considerations

Although generally safe even at higher doses some people might experience adverse reactions when taking too much supplemental magnesium these can range from nausea diarrhea abdominal cramping low blood pressure heart arrhythmias confusion dizziness muscle weakness paralysis impaired coordination respiratory depression coma death etc… It’s important therefore to start with lower doses first then gradually increase over time until desired results are achieved if no reaction occurs after 1-2 weeks then you’re probably okay but always consult your healthcare provider prior to starting any supplementation regimen


When looking for a natural way to improve your sleep quality consider supplementing with either magnesium glycinate or citrate as these have been proven effective at helping promote relaxation reduce stress levels boost melatonin production improve overall sleep quality and more As always talk to your healthcare provider about potential interactions before starting any new supplementation program

Hayden Russell

Hayden Russell is a writer and editor at The-Engine.net, where he covers a wide range of topics including technology, business, and culture. With a background in journalism and a passion for storytelling, Hayden brings a unique perspective to his writing and is always on the lookout for interesting and thought-provoking stories. When he's not working, Hayden can be found exploring the outdoors or tinkering with his latest tech project.

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