- About magnesium and sleep
- How we chose
- Our picks
- Dosage and safety
- What to look for
- FAQs
Getting quality sleep is one of the best ways to maintain your health, but it also happens to be something many Americans have trouble with. According to the Centers for Disease Control and Prevention (CDC), roughly 70 million Americans have chronic sleep problems .
To boot, recent research suggests that lockdowns during the COVID-19 pandemic may have worsened sleep quality in many people who previously slept well .
Some studies found that women were more likely to be affected (3).
With concerns around new variants, stress may persist for many. And that may continue to affect our sleep quality.
So, what can be done?
Your mind may jump right to Googling the best melatonin supplements when looking for a supplement to help with sleep. However, other vitamins and minerals, including magnesium, also play a role in helping you get those quality hours of sleep.
What is magnesium?
Magnesium is a mineral that plays a key role in nearly every aspect of your health. It affects more than 300 enzyme reactions that help regulate many of your body’s critical functions, including sleep .
In fact, magnesium supplements are sometimes used to treat sleep disorders, improve sleep quality, and reduce sleep latency, which is how long it takes you to fall asleep (5Trusted Source).
One 2020 study in young women found that adequate intake of several nutrients, including magnesium, is important for sleep quality. Other crucial nutrients are vitamin K, vitamin B2, potassium, iron, zinc, copper, and tryptophan .
There are many different types of magnesium, and magnesium supplements can include a combination of types.
How we chose
With so many products on the market, it can be difficult to find the right fit for you. This article evaluates some of the top magnesium supplements that:
- contain bioavailable forms of magnesium
- have undergone third-party testing to evaluate the quality
- set strict standards for purity, potency, and safety
- are free of unnecessary additives like artificial sweeteners and fillers
- We’ve also avoided magnesium supplements that contain magnesium oxide because it has been shown to have low bioavailability, meaning your body doesn’t actually absorb much of it. It can also act as a laxative — not exactly ideal to take before bedtime
Picks for the best magnesium supplements
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.09–$0.67 per serving, or $15–$40 per container, though this may vary depending on where you shop.
Note that serving sizes vary by product.
Best overall capsule
Nature Made Magnesium Citrate
With 250 mg of magnesium in each serving, this supplement is a great option for those looking to increase their intake of the mineral to support better sleep.
It’s produced using magnesium citrate, a type of magnesium that may be more easily absorbed by your body than other forms
This product is also verified by United States Pharmacopeia (USP), a third-party organization that sets specific standards for the purity and potency of supplements.
Best if you’ve had digestive issues with other magnesium supplements
Klean Athlete Klean Magnesium
Each capsule of this supplement features 120 mg of magnesium glycinate, a form of the mineral that’s often recommended for those who experience digestive issues when taking other forms of magnesium supplements.
It contains a lower dose per capsule than many on this list if you need a low dose.
Klean Athlete is also certified by NSF International, an organization that tests supplements to ensure that they meet specific standards for quality and safety.
Best softgel capsule
Thorne Magnesium CitraMate
Thorne Research is one of the few supplement companies certified by the Therapeutic Goods Administration, the government agency responsible for regulating the safety of supplements in Australia.
This high quality supplement contains 135 mg of magnesium per serving and is formulated with a blend of magnesium citrate and magnesium malate to support better sleep.
It’s also made without any major allergens and free of gluten, dairy, soy, and artificial flavors.
Best slow-release magnesium supplement
Jigsaw Health MagSRT
This supplement uses sustained-release technology, which slows the release of magnesium over 8 hours to optimize absorption and prevent digestive distress before bed.
Each serving provides 500 mg of magnesium malate, along with B vitamins like folate and vitamins B6 and B12.
Some studies suggest that B vitamins may help treat insomnia, especially when combined with magnesium and melatonin (10Trusted Source).
Best magnesium supplement with ashwagandha
New Chapter Magnesium + Ashwagandha
This supplement not only contains 325 mg of magnesium oxide and magnesium bisglycinate in every serving but also has 25 mg of organic ashwagandha.
Ashwagandha is an herb with sleep-inducing properties that may improve sleep quality and insomnia.
A 2019 study found that it helped with sleep latency and overall sleep quality in patients with insomnia and anxiety
However, participants were taking 300 mg twice daily, which is significantly more than the New Chapter supplement contains. If you find it’s not enough, you may want to consider additional ashwagandha supplementation.
This product is vegetarian, kosher, and certified gluten-free by NSF.
Best magnesium supplement with zinc
Puori Organic Magnesium Zinc Supplement
This powerful supplement packs a serious punch, with zinc, vitamin B6, and 300 mg of magnesium taurinate and gluconate squeezed into each serving.
Some research suggests that supplementing with zinc, in particular, may help improve overall sleep quality, especially among those who are deficient in this nutrient
Puori products also undergo third-party testing for purity, and all results are available on their website.
Most servings per bottle
Amazon Elements Chelated Magnesium
For those seeking a sleep-promoting supplement that’s free of artificial flavors, colors, and chemical preservatives, this product may be a good fit.
Each serving contains 270 mg of magnesium glycinate chelate. Each bottle contains 240 tablets, the most on this list.
The product also includes a QR code on the packaging, which provides detailed information on the quality, safety, and origin of the ingredients.
Best low dose magnesium supplement
Pure Encapsulations Magnesium Citrate
With 150 mg of magnesium citrate in each capsule, this product may work well for those seeking a supplement with a lower dose than most other options on the market.
All of Pure Encapsulations’ products are manufactured using strict quality standards in facilities that are Good Manufacturing Practices-registered by NSF International.
Plus, this supplement is hypoallergenic, vegan-friendly, gluten-free, and made without the use of genetically modified organisms (GMOs).
Magnesium supplement dosage and safety
Although there’s limited research on the recommended dosage of magnesium for sleep, one study found that taking 500 mg daily improved symptoms of insomnia in older adults .
However, research in other populations, including children and people who are pregnant or breastfeeding, is limited. As such, it’s best to use it only as directed and consult a healthcare professional to determine the right dosage for you.
Finally, if you’re taking any medications or have any underlying health conditions, be sure to talk with your doctor before starting a supplement.
How to choose a magnesium supplement
There are several factors to consider when selecting a magnesium supplement:
- Type of magnesium. First, it’s important to consider the type of magnesium. Certain types, such as magnesium citrate, are more readily absorbed by your body but may cause digestive side effects in some people .
- Slow-release formulas. If you find that the mineral causes digestive issues for you, you may want to consider choosing a slow-release tablet or opting for a gentler form like magnesium malate or orotate .
- Fillers. Be sure to check the ingredient label if you prefer to avoid products containing fillers, preservatives, or artificial ingredients.
- Additional sleep-promoting ingredients. Some products may contain additional beneficial ingredients to promote sleep, such as zinc, B vitamins, ashwagandha, melatonin, or valerian root extract.
- Allergies. If you have any dietary restrictions or food allergies, check the label and opt for products that are certified gluten-free, kosher, or vegan, as needed.
- Certifications. It’s also a good idea to look for products that have been certified by organizations like USP or NSF International and undergone third-party testing to ensure quality.
Useful supplement shopping guides
Check out these two articles to help make supplement shopping a breeze:
- How to Choose High Quality Vitamins and Supplements
- How to Read Supplement Labels Like a Pro
Other frequently asked questions about magnesium
Is it safe to take magnesium daily?
According to the National Institutes of Health’s Office of Dietary Supplements, the dietary allowance for magnesium in adults over 18 years old starts at 400 mg for males and 310 mg for females but decreases to 350 mg if you’re pregnant or 310 mg if you’re breastfeeding .
Meanwhile, research has shown that daily consumption of upwards of 400–500 mg of magnesium through food and supplements combined (or just through food if you can) may be necessary to have an impact on sleep quality
If you’re already consuming this much, you may not need a magnesium supplement and may want to talk with your doctor about other potential factors in poor sleep.
What are the signs of low magnesium?
Symptoms of a deficiency include appetite loss, nausea, vomiting, fatigue, and weakness.
These are all early signs, but a more severe magnesium deficiency can cause numbness, muscle contractions, muscle cramps, seizures, and more. It can also lead to low calcium and potassium levels.
What time of day should I take magnesium supplements?
You can take magnesium supplements at any time of day you prefer. It’s more important to ensure adequate daily intake than to take it at a certain time. Unlike melatonin for sleep, magnesium doesn’t come with a risk of feeling groggy if you take it in the morning.
