10 Best Magnesium Supplements for Sleep in 2024: Unlock Restful Nights

10 Best Magnesium Supplements for Sleep in 2024: Unlock Restful Nights

Supplements for Sleep - Benefits Of Magnesium

Magnesium is a vital mineral that plays a crucial role in various bodily functions, including regulating sleep. In recent years, sleep has become a significant concern for many people. With the increasing demands of modern life, it has become even more important to find natural ways to improve sleep quality and duration, including myself.

One such solution is magnesium supplements, which have gained popularity for their ability to promote relaxation and improve sleep. When selecting the best one, it is essential to pay attention to the type of magnesium used in the product, its dosage, and potential interactions with other medications or conditions.

After carefully researching and reviewing various magnesium supplements, and testing many of them myself, I have identified the top choices that can help individuals achieve a more restful sleep.

Let me present you with these options and see which one is best suited to meet your specific needs.

1. Doctor’s Best High Absorption

Doctor's Best High Absorption
vegan, non-GMO, gluten-free, and soy-free

Customer Satisfaction: 76%

After trying several magnesium supplements, I recently started using Doctor’s Best High Absorption Magnesium Glycinate Lysinate to improve my sleep quality. I have noticed significant improvement in my sleep pattern, much-needed relaxation, and a regular, normal heartbeat.

What sets this magnesium supplement apart is the patented TRAACS system, which ensures high bioavailability and easy absorption of the magnesium. The 100% chelated formula provides a pure, unbuffered experience unlike other brands on the market.

It’s also free of common allergens and additives, making it suitable for those with dietary restrictions. I must mention that some users may experience side effects such as muscle spasms or tightness, and it is essential to consult a healthcare professional before starting any supplement, especially for those with medical conditions.

This supplement requires four tablets daily to meet the recommended magnesium intake, which can be inconvenient for some users. Additionally, the tablet size may pose a challenge for individuals who have difficulty swallowing larger pills. Because of all these reasons, I still use these, even today.

Microcrystalline cellulose
Croscarmellose sodium
Magnesium stearate
Stearic acid
Hydroxypropyl cellulose (coating)
What I liked
  • Promotes healthy sleep and cardiovascular health
  • High absorption formula with TRAACS chelated magnesium
  • Vegan, non-GMO, gluten-free, and soy-free
What I didn't like
  • There could be possible side effects such as muscle spasms
  • Requires four tablets daily to meet recommended magnesium intake
  • Tablet size may not be suitable for everyone

“An estimated 50–70 million U.S. adults have chronic sleep and wakefulness disorders” – CDC, Unhealthy Sleep-Related Behaviors, 2009

2. InnovixLabs Advanced Capsules

InnovixLabs Advanced Capsules
supports bone and muscle health

ebay button
Customer Satisfaction: 79%

After testing InnovixLabs Capsules myself, I noticed a significant improvement in my sleep quality. I fell asleep more easily and had fewer instances of waking up during the night. The product’s claim of helping with relaxation held true as I felt more at ease during the evenings before bedtime.

The high bioavailability of magnesium glycinate and magnesium malate in this supplement is top notch. It ensures that the magnesium is easily absorbed and gentle on the stomach, unlike some other forms of magnesium that can cause digestive issues.

I didn’t experience any side effects, which has been an issue for me with other supplements in the past.

While using InnovixLabs Capsules, I found that my muscle cramps were minimized and my post-workout soreness was less intense. One thing to take note of is that these capsules are not specifically designed to target bowel health, so if you are seeking a supplement for that purpose, you may need to consider other options.

Vegetarian capsule
Medium chain triglyceride
Rice extract
Non-BE (Bioengineered), suitable for vegans
What I liked
  • Promotes restful sleep and relaxation
  • High bioavailability ensures fast absorption
  • Supports bone and muscle health
What I didn't like
  • Not specifically targeted at bowel health
  • May not work for everyone
  • Some may find the capsules slightly large

3. Thorne Magnesium CitraMate

Thorne Magnesium CitraMate
supports energy production, heart and lung function

Customer Satisfaction: 80%

I tested Thorne CitraMate some time ago, as part of my daily supplement routine, and I’ve noticed a significant improvement in the quality of my sleep. The combination of magnesium, citrate, and malate works well to support my energy levels and overall wellness.

I appreciate that this supplement is free from common allergens like gluten, eggs, and dairy. In addition to better sleep, I’ve found that Thorne CitraMate has helped me manage occasional muscle discomfort.

Sometimes, I experience muscle cramps after an intense workout, and this supplement has made a noticeable difference in reducing that tenderness and the frequency of cramps. The only downside I’ve experienced is the powdery residue on the capsules, which can be a bit messy.

I’ve also read a few reviews from customers who reported heartburn after taking Thorne CitraMate. This hasn’t happened to me personally, but it’s something worth considering before making a purchase.

Hypromellose capsule
Medium chain triglyceride oil
What I liked
  • Supports energy production, heart and lung function, and bone health
  • May help with muscle tenderness and occasional discomfort
  • Can promote kidney function
What I didn't like
  • A bit more expensive than some other magnesium supplements
  • Capsules may have a powdery residue
  • Some customers reported heartburn after taking the supplement

4. Natural Factors Stress-Relax Powder

Natural Factors Stress-Relax Powder
non-habit-forming with versatile dosage options

Customer Satisfaction: 42%

I was pleasantly surprised by the Natural Factors Stress-Relax Nighttime Magnesium Powder in helping me drift off to a peaceful sleep after a long day.

The calming blend of ingredients, including Pharma GABA, L-Theanine, and melatonin, worked effectively to reduce my stress levels and ease me into a relaxed state, paving the way for a restful night.

The powder form of this magnesium supplement made it simple for me to blend the required amount with water right before bedtime.

The tropical flavor, while enjoyable at first, did leave a mild bitter aftertaste that took me a moment to adjust to. However, the overall effectiveness of the product far outweighed any concerns about the taste.

It’s crucial for potential buyers to note that while this product significantly improved my sleep, it might not work for everyone in the same way. Additionally, some users might require additional melatonin supplementation based on personal preferences and needs.

Citric acid
Organic tapioca maltodextrin
Natural flavors
Stevia leaf extract
Rice hull concentrate
Organic beetroot juice
What I liked
  • Calming blend to aid relaxation and sleep
  • Easy-to-use and convenient powder form
  • Non-habit-forming with versatile dosage options
What I didn't like
  • Bitter aftertaste may not appeal to everyone
  • May not work effectively for all users
  • Melatonin content may require supplemental use for some

“Magnesium supplementation with 320–900 mg of magnesium daily brings significant improvement sleep efficiency.” – The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature

5. Life Extension Vegetarian Capsules

Life Extension Vegetarian Capsules
vegetarian-friendly capsules

Customer Satisfaction: 84%

Initially, I started taking Life Extension Magnesium Vegetarian Capsules to improve my sleep quality. I quickly noticed that these capsules indeed helped to relax my body and mind, allowing me to drift off to sleep effortlessly.

I have a cardiovascular issue, and over time, I observed that these capsules aided in supporting my heart health too. Considering these improvements, I decided to continue taking this supplement. It worked for me just fine for a while, until I moved to another option.

It is crucial to mention that these magnesium capsules might not work for everyone in the same way. Some customers may experience side effects, such as digestive discomfort. I have seen some reports of users struggling with an upset stomach after taking these capsules.

Sure, it is a little more expensive compared to other magnesium supplements available on the market, which could be a downside for those on a budget.

Microcrystalline cellulose
Vegetable cellulose)
Stearic acid
What I liked
  • Promotes relaxation and sleep
  • Supports cardiovascular health
  • Vegetarian-friendly capsules
What I didn't like
  • Might not be suitable for everyone
  • May cause digestive discomfort for some users
  • Not the most budget-friendly option

“Magnesium is also thought to affect levels of melatonin, the hormone associated with when we fall asleep and when we wake up, known as our circadian rhythm.” – Dr. Indira Gurubhagavatula

6. Nature’s Life

Nature’s Life Renewing Magnesium 500 mg

Customer Satisfaction: 81%

Nature’s Life, a dietary aid that includes a blend of magnesium citrate, malate, and oxide, along with Vitamin B-6. As someone who pays close attention to my health and wellness, I found this product intriguing. My experience with it has been somewhat mixed, but overall, I believe it’s a solid choice for those looking to supplement their diet.

The most significant was an improvement in my general sense of well-being. I felt a bit more balanced and less stressed, which I attribute to the magnesium content. I didn’t experience any dramatic shifts or immediate health transformations, which is understandable given the nature of dietary supplements.

I observed a gradual enhancement in my muscle and nerve health. The addition of Vitamin B-6 seemed to complement the magnesium well, contributing to overall muscle and nerve support.

It’s important to note that while I found this product beneficial, results can vary from person to person. It’s not a one-size-fits-all solution, but rather a potential component of a broader health and wellness regimen.

Pyridoxine HCl
Oxide, Citrate, Malate
Vegetable Cellulose
Magnesium Stearate
What I liked
  • Supports muscle and nerve health
  • Vegetarian-friendly capsules
What I didn't like
  • Results may vary

7. Solaray’s Magnesium

Solaray's Magnesium

Customer Satisfaction: 82%

When I first started using Solaray Magnesium, I was optimistic. The product is a magnesium amino acid chelate, which is touted to be more readily available to the body and easier to digest. This was a key factor in my decision to try it, as I’ve had issues with other mineral supplements in the past.

The capsules are vegan, which aligns with my dietary preferences, and the inclusion of a nourishing base of parsley, organic alfalfa, and organic rice concentrate seemed like a thoughtful addition for enhanced absorption.

My muscle recovery after workouts seemed to improve slightly, and I felt a general sense of wellbeing. However, I can’t definitively attribute these improvements solely to this product, as I maintain a balanced diet and exercise regularly. The capsules were easy to swallow and didn’t cause any digestive discomfort, which was a plus.

I believe it’s a good option for those looking to supplement their diet with this essential mineral. It’s important to remember that supplements can vary in effectiveness from person to person, so my experience might not be universal.

Magnesium Amino Acid Chelate
Organic Alfalfa
Organic Rice Concentrate
Vegetable Cellulose Capsule
What I liked
  • Easy to digest
  • Vegan-friendly
  • Supports muscle recovery
What I didn't like
  • Subtle effects
  • Individual results may vary

8. Source Naturals Ultra-Mag

Source Naturals Ultra-Mag

Customer Satisfaction: 74%

While I appreciate the effort to create a supplement that supports muscle and nerve function, my experience was less than satisfactory.

In the first week of using this product, I noticed no significant changes or improvements in my overall well-being. Despite its claims of high bioavailability and the inclusion of various forms of magnesium, I didn’t feel any noticeable difference in my muscle or nerve function.

This was quite disappointing, as I had high expectations based on the product description.

Furthermore, I found the tablet size slightly uncomfortable to swallow. This might not be a major issue for everyone, but it did affect my daily experience with the product. Additionally, I didn’t observe any positive changes in my cardiovascular health. Even though my experience with this one wasn’t positive, I can see many saying their experience was exceptional.

Ingredients List
Vitamin B-6 (as pyridoxine HCl)
Magnesium citrate
Succinic acid complex
What I liked
  • Free from common allergens
  • No artificial colors or flavors
  • Includes various forms of magnesium
What I didn't like
  • Tablets are hard to swallow

Buying Guide

Buying Guide on the best magnesium supplements

When it comes to choosing the best magnesium supplement for sleep, there are several factors to consider in order to make the best decision. Of course, the main one is knowing how much magnesium will stay in your body.

I will go through these factors and provide you with helpful information to help you choose the best product for your needs.

Different Variants

Magnesium is an essential mineral with a variety of forms available, each offering unique benefits, amount of neutrons, and absorption rates. Understanding these differences is crucial for selecting the right type for individual health needs.

Magnesium Citrate

Magnesium citrate is known for its high bioavailability, meaning the body can absorb it easily. This form is often recommended for those looking to improve their sleep quality.

  • Absorption and Benefits: Its high absorption rate makes it effective in raising magnesium levels in the body. This can lead to improved sleep quality due to magnesium’s role in regulating neurotransmitters that calm the nervous system.
  • Usage and Considerations: Magnesium citrate is also used for its laxative effect, helpful in treating occasional constipation. However, it’s important to balance dosage to avoid potential digestive discomfort.

Magnesium Glycinate

This form of magnesium is bound to glycine, an amino acid known for its calming properties, making magnesium glycinate particularly effective for stress and sleep support.

  • Targeted Effects: The combination of magnesium and glycine has a soothing effect on the brain and body, promoting relaxation and better sleep quality.
  • Additional Benefits: Besides improving sleep, magnesium glycinate is gentle on the stomach, making it a preferred choice for those with sensitive digestive systems or for long-term use.

Magnesium L-Threonate

Magnesium L-Threonate is unique in its ability to cross the blood-brain barrier, which allows it to have a direct impact on brain health.

  • Cognitive Function: This form is particularly beneficial for cognitive functions. It supports memory, focus, and overall brain health, in addition to its sleep-enhancing properties.
  • Specialized Use: Due to its specific action on the brain, Magnesium L-Threonate is often more expensive than other forms but can be a valuable investment for those focusing on cognitive health and sleep.

Magnesium Oxide

Magnesium oxide is a less absorbable form of magnesium but has its own set of benefits, particularly in treating constipation.

  • Digestive Relief: Its lower absorption rate means it stays in the intestines longer, exerting a laxative effect. This makes it useful for relieving constipation.
  • Dosage and Efficiency: While not as efficient for raising magnesium levels in the blood, its higher concentration allows for larger doses of elemental magnesium, which can be beneficial in specific situations like constipation relief.

Dosage and Serving Size

Dosage and Serving Size for magnesium supplements

Determining the correct dosage of magnesium is crucial for reaping its benefits without experiencing adverse effects. The recommended daily intake varies based on several factors, including age, sex, and specific health conditions.

Recommended Daily Intake

The daily magnesium intake recommended for adults typically ranges from 310 to 420 mg. However, these values can fluctuate based on individual factors:

Age Female Male
19-30 310 mg 400 mg
31-50 320 mg 420 mg
51+ 320 mg 420 mg

Assessing Supplement Dosage

When choosing a magnesium supplement, it’s essential to consider its dosage and how it fits into your daily requirements:

  • Serving Size: Supplements come in various forms like tablets, capsules, and powders, each with different concentrations of magnesium. Always check the serving size to understand how much magnesium you’re getting per dose.
  • Total Daily Intake: Consider your dietary intake of magnesium. Foods like nuts, seeds, whole grains, and leafy green vegetables are rich in magnesium. Supplemental intake should complement your diet, not exceed the recommended limits.

Balancing Intake and Safety

Exceeding the recommended magnesium intake can lead to side effects, so balance is key:

  • Upper Limit: The upper intake level for supplemental magnesium is 350 mg per day for adults. This doesn’t include dietary magnesium, which is not associated with adverse effects.
  • Monitoring Symptoms: Symptoms of excess magnesium include diarrhea, nausea, and abdominal cramping. If you experience these symptoms, it may be a sign to adjust your dosage.

Quality and Purity

Quality and Purity of magnesium supplements

The quality and purity of magnesium supplements are paramount, especially considering the lack of FDA regulation in the supplement industry. Selecting a trustworthy product ensures you receive the health benefits without exposure to contaminants.

Importance of Third-Party Testing

Third-party testing plays a critical role in verifying supplement quality:

  • Verification of Contents: These tests confirm that the supplement actually contains the stated amount of magnesium, ensuring you get the dosage you expect.
  • Contaminant Screening: They also check for harmful substances, such as heavy metals, pesticides, or microbial contaminants, safeguarding your health.

Choosing Reputable Brands

The reputation of a supplement brand is a key indicator of its commitment to quality:

  • Brand Transparency: Look for brands that openly share information about their manufacturing processes and quality control measures.
  • Certifications and Standards: Certifications like NSF International, USP, or ConsumerLab indicate that a product meets high standards for quality and purity.

Labels and Claims

Accurate labeling is essential for informed choices:

  • Ingredient List: Check for any additional ingredients or fillers that might be present in the supplement.
  • Claims and Misleading Information: Be wary of exaggerated health claims. Supplements that promise miraculous results or quick fixes should be approached with skepticism.

Additional Tips to Consider

Naturally, there are some other factors you should take into consideration.

Start with a Lower Dose

  • If you’re new to magnesium supplements, it’s wise to begin with a lower dose than what’s recommended on the label. This approach allows your body to adjust to the supplement and helps you monitor how your body reacts to it.
  • Gradually increasing the dose over time can help you identify the right amount for your needs without overwhelming your system. Pay attention to how your body responds at each stage before increasing the dose, ensuring you don’t exceed the recommended daily allowance.

Consistency is Key

  • To reap the full benefits of magnesium supplements for sleep, consistent daily intake is crucial. Irregular usage can diminish the effectiveness of the supplement in improving your sleep patterns.
  • Follow the dosage instructions on the product label carefully. Taking too much or too little can affect the efficacy of the supplement and may lead to unwanted side effects or suboptimal results.

Lifestyle Factors

  • While magnesium supplements can aid in improving sleep quality, they work best when combined with healthy lifestyle choices. Modifying certain habits can enhance the effectiveness of the supplement.
  • Consider reducing the intake of stimulants such as caffeine, especially in the hours leading up to bedtime. Caffeine can interfere with your body’s ability to relax and fall asleep.
  • Creating and maintaining a regular sleep schedule can significantly improve your sleep quality. Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
  • Ensure your sleeping environment is conducive to rest. This includes a comfortable mattress and pillows, a cool room temperature, and minimal light and noise.


Which type of magnesium is preferred for better sleep?
I recommend magnesium glycinate for better sleep as it is highly absorbable and known for its calming effects on the brain and nervous system. It is the preferred option over other forms like magnesium oxide and magnesium citrate, which can cause gastrointestinal side effects and may not be as effective for sleep.
When is the optimal time to take magnesium for sleep?
For optimal sleep benefits, I suggest taking magnesium supplements about 30 minutes to an hour before bedtime. This allows time for the magnesium to be absorbed, and the calming effects to help you fall asleep faster and achieve a more restful sleep.
How often can I take magnesium for sleep?
You can take magnesium supplements daily for sleep, provided you are within the recommended daily dosage for adults (around 320mg for women and 420mg for men). Consult with your healthcare provider to ensure you are taking the appropriate dose based on your individual needs and to avoid any potential adverse effects.
Can magnesium supplements help with constipation?
Yes, magnesium supplements can help with constipation, specifically magnesium citrate and magnesium oxide. These types of magnesium act as osmotic laxatives, drawing water into the intestines to soften the stool and promote bowel movements.
Are there specific magnesium supplements recommended for women?
While there are no specific magnesium supplements solely recommended for women, it’s important to consider individual needs and health goals. For sleep and relaxation purposes, magnesium glycinate is often a preferred choice for both women and men.

Closing Thoughts

Selecting the best magnesium supplement for sleep requires careful consideration of various factors, including the type of magnesium, dosage, quality, and purity. Magnesium Citrate and Magnesium Glycinate are excellent choices due to their high absorption rates and specific benefits for sleep and relaxation.

Quality cannot be overlooked. Opting for supplements from reputable brands that undergo third-party testing ensures you receive a product that is both effective and safe.

Remember, while supplements can significantly aid in improving sleep quality, they should complement a healthy lifestyle that includes a balanced diet, regular exercise, and good sleep hygiene.

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