Best Magnesium Supplements for Sleep

Bad sleep can be a huge source of anxiety, especially when it becomes a regular occasion. Having a hard time to let go of the day or putting your brain on pause can contribute to sleepless nights, leading to more anxiety in your waking time. This issue may be more widespread than you think. In 2020, 14.5% of adults reported having trouble falling asleep most days. 

Magnesium supplements have proven effective at combating this problem. With immense benefits  and virtually no side effects, magnesium has the power to improve sleep quality in adults. What do magnesium supplements do? Keep reading to find out. 

Magnesium is a nutrient necessary for the body to function properly. Like other minerals and macronutrients, it is naturally occurring in a variety of foods. Some of the best sources of magnesium include nuts and seeds, leafy greens, and legumes. Magnesium can be helpful in building healthy muscles, regulating nerves, and keeping blood sugar levels stable.

While magnesium can be found in food, getting the right amount every day can be challenging. Consistently consuming far less than the recommended dose of magnesium may lead to feelings of weakness and fatigue, a loss of appetite, and even vomiting. The easiest way to ensure your body is not lacking magnesium is by taking supplements. 

Types of Magnesium Supplements

If you don’t find the magnesium supplements you’ve purchased helpful for sleep, the reason might be that you picked the wrong kind of magnesium. Here is a brief overview of the two kinds most commonly sold in pharmacies:

Magnesium glycinate

Binding magnesium with the amino acid glycine makes it an excellent solution for good sleep. Besides its sleep supporting properties, glycine is known for helping your body build proteins, and improve liver and heart health. It is naturally occurring in foods like fish, meat, and legumes. Magnesium glycinate supplements have a calming effect and are often recommended to people struggling with insomnia, stress, and anxiety. By alleviating anxiety, the supplement can help the body relax and ease the transition into sleep.

Magnesium citrate

Magnesium citrate is bound with citric acid and most commonly found in citruses. This type of magnesium is very easily absorbed, leading to high efficacy. Its natural laxative properties make it a suitable answer to constipation. This type of magnesium can also be used to treat anxiety and promote relaxation. 

The question you probably want answered is - do magnesium supplements work? Knowing the benefits of magnesium will allow you to understand what makes the supplement so effective at inducing sleep. Here is a quick overview of the benefits of magnesium supplements:

Better sleep

Magnesium is known for regulating muscle tension and spasms. It can decrease the levels of the stress hormone cortisol in the body and regulate the release of the GABA chemical in the brain, thus calming your nervous system. Magnesium also has the power to increase the supply of the hormone melatonin, naturally relaxing your body when it’s time for bed.

Improves exercise performance

Athletes tend to supplement with magnesium after workouts and before sleep. That is because magnesium promotes muscle regeneration and prevents muscle cramps, aiding in recovery. Its ability to improve sleep quality is another factor contributing to better exercise performance.

Improved heart health

Keeping the heart healthy is among the many benefits of a sufficient magnesium intake. Magnesium has been shown to slightly lower high blood pressure, thus reducing the risk of heart disease.

Anti-inflammation

Magnesium deficiency can lead to inflammation, contributing to other chronic diseases. Magnesium supplements have proven effective at reducing the levels of inflammation in the body.

Lower anxiety

Being under a lot of pressure can deplete your body’s magnesium supply. Taking additional magnesium in the form of supplements will replenish it, bringing your cortisol to a normal level and making you more resilient to stress.

Reduced migraines

Headaches and migraines are often caused by low magnesium levels. Supplementing with magnesium can combat that, effectively getting rid of headaches. Because not all headaches are connected with low levels of magnesium, the supplement is not always an effective pain killer.

Magnesium vs Other Supplements for Sleep

Are magnesium supplements safe? Magnesium is a natural supplement for sleep that isn’t addictive and doesn’t cause withdrawal symptoms. Magnesium supplements’ side effects are rare and limited to an upset stomach. However, you need to take magnesium every day for a couple of days or weeks to notice significant improvements in sleep quality. It is definitely not a suitable solution for those dealing with jet lag or wanting to knock out on a long flight. Let’s have a look at other supplements for sleep and how they measure up to magnesium:

• Sleeping pills: Prescription medicine for sleep is highly effective. Most people start feeling drowsy about 30 minutes after taking the medication, making it a fast and efficient way to fall asleep immediately. However, consuming sleeping pills regularly can result in an addiction, leaving you craving a higher dose and being unable to fall asleep without it.

• Melatonin: Melatonin supplements work by boosting the level of the melatonin hormone in your brain, causing you to feel tired and sleepy. Melatonin is the halfway mark between prescription medication and natural supplements. In the short-term, it may be more effective than the latter, but it’s not entirely safe for consumption in the long-run. The supplement, though available over-the-counter, may create a tolerance.

• Valerian: Valerian root is a natural solution to sleep problems. Available in the form of teas and supplements, it can reduce anxiety and promote better sleep quality. The substance isn’t addictive, but it’s generally not recommended for long-term use. It has not proven effective for people suffering from sleep issues like insomnia. Though valerian can be helpful, it is not widely considered a highly potent supplement for sleep. 

• CBD: CBD comes in the form of oil, vapes, gummies, and other edible snacks. The substance is often recommended for pain and anxiety relief. Its potential to improve sleep is being researched, with multiple studies pointing to a positive answer. CBD is not addictive and can be taken in small doses for a short time. Regular consumption of the substance has not proven to have a significant effect on sleep quality.

Magnesium Supplements

When you’re choosing a magnesium supplement for sleep, make sure that you’re looking at magnesium glycinate specifically. Though other types of magnesium may be beneficial for your body, they will not put you to sleep as well as this one. Here are some supplements to consider:

• Magnesium Glycinate by Norm: It only takes three of these capsules daily to relax and fall asleep with ease every night. The dietary supplement promises to have a calming effect on the body and brain.

• Magnesium Glycinate Complex by SFI Health: Created for sensitive individuals, these tablets promise to aid in muscle recovery, bone strengthening, and relaxation.

• Rest Support by Sleep is the Foundation: These capsules mix magnesium with camomile, lemon balm, and jujube fruit for optimal efficacy. The recommended serving for a healthy adult consists of two capsules per day.

• Vegan Magnesium by Future Kind: As is evident from the name, these capsules are entirely vegan. By mixing two different types of magnesium together, Future Kind promises to improve sleep quality and boost relaxation.

 Your magnesium intake directions will depend on your age, gender, and needs. Women are generally advised to take no more than 350 mg per day, while men can handle a higher dose of up to 420 mg. However, the perfect universal dose does not exist. The best way to find out how much magnesium your body needs daily to improve your sleep quality and duration is to consult your doctor.

Whether you take your magnesium on an empty stomach or not rarely makes a difference. Though food may help with absorption, there is not enough research to prove that. Many people choose to take magnesium before bed. If you find the supplement works for you, you can continue taking it for years without any adverse effects.