About Sleep
Sleep Related Conditions
Sleep Disorders
Find it hard to get good quality sleep despite improving your sleep hygiene? You’ve exhausted all methods and you’re still lacking deep, restorative sleep. In cases like this, you may want to turn to sleep supplements such as magnesium as a last resort. In this article, let’s have a look at the 5 best magnesium for sleep 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 is Magnesium?
Magnesium is an essential mineral that helps to support the activity of more than 300 biochemical reactions in the body, including protein synthesis, optimal nerve and muscle function, blood glucose control, and blood pressure regulation [1].
Not consuming enough magnesium or a magnesium deficiency can lead to symptoms such as loss of appetite, nausea, fatigue, and weakness. In more severe cases, you may experience numbness, muscle contractions, abnormal heart rhythm, hypocalcemia, or hypokalemia [1].
For this reason, our bodies need to maintain a certain amount of magnesium which is made possible by consuming magnesium-rich foods or magnesium supplementation.
Benefits of taking magnesium for sleep
Besides preventing magnesium deficiency, taking magnesium supplements is said to be potentially beneficial for sleep. Here’s how:
- Promoting the production of melatonin: Studies have found that magnesium has the ability to influence melatonin levels, a hormone that helps to regulate the body’s sleep-wake cycle. Low magnesium levels will lower the production of melatonin, increasing sleep difficulties [2].
- Maintaining healthy levels of GABA: Magnesium also helps to support deep sleep by maintaining healthy levels of GABA, a neurotransmitter in the body that promotes sleep [3].
- Helps with stress reduction: In addition to magnesium maintaining good GABA levels, it also helps to encourage relaxation which regulates the body’s stress-response system [3]. As such, you will feel a calming effect.
5 Best Magnesium for Sleep
1. Best Overall: BiOptimizers Magnesium Breakthrough Supplement 4.0
This Magnesium Breakthrough Supplement 4.0 is BiOptimizers’ latest improved version for promoting better and deeper sleep quality. Its unique formula is made up of seven forms of magnesium including magnesium chelate, magnesium citrate, magnesium bis-glycinate, magnesium malate, magnesium sucrosomial, magnesium taurate, and magnesium orotate.
Each of these forms targets specific aspects of health, ensuring that every function in the body performs at optimal conditions. Additionally, with a dosage of 500 mg, it is designed to promote better stress response and calm the nervous system to prevent sleep disruptions and ensure a good night’s sleep.
The supplement formula is made vegan, gluten-free, and soy-free, ideal for those with making it suitable for those with sensitivities or dietary restrictions.
User rating: 4.5/5 Stars
| Pros | Cons |
| Comprehensive formula made with seven types of magnesium | Have to consume 2 capsules per serving |
| Quickly dissolve capsules for fast absorption | The formula may not be suited for those with sensitivity |
| Supports bone health, muscle relaxation, and improved sleep quality | Comes only in 30 or 60 capsules |
| Made with naturally derived ingredients only | |
| Vegan, gluten-free and soy-free |
Price: $22 for a one-time purchase or $19.80/month for a subscription
2. Best Magnesium Powder: Natural BioScience Magnesium Sleep Night Time Powder
Natural BioScience’s Magnesium Powder is specially crafted with premium-quality ingredients, creating a powerful blend for sleep. It’s specifically formulated with 200 mg of magnesium citrate and magnesium glycinate, 5 mg of melatonin, 100 mg of GABA, and 50 mg of L-theanine to support deep, restful sleep, reduce anxiety, and promote muscle relaxation before bedtime.
It makes a good choice for those who are looking for a convenient way to consume magnesium. All you need to do is to mix it with water and consume it before going to sleep. Additionally, it’s made with no added sugar or artificial ingredients, perfect for health-conscious individuals.
User rating: 4.3/5 Stars
| Pros | Cons |
| Dissolves easily in water | Does not offer a subscription basis |
| Two flavors to choose from: Raspberry Lemon or Mixed Berry | Requires mixing in water |
| An effective blend of components that induce a calming effect | Powder may clump if not stored well |
| No added sugar or artificial ingredients | Some may not find the flavors pleasant to taste |
| 100% vegan and gluten-free |
Price: $24.95 for a one-time purchase
3. Best Magnesium Gummies: Purawex Magnesium Glycinate Gummies 400mg
Purawex Magnesium Glycinate Gummies offer a tasty and convenient way for you to get your daily dose of magnesium. Each serving delivers 400 mg of magnesium glycinate to support your sleep, stress relief, and muscle relaxation needs. Magnesium glycinate is well known for its calming and easy absorption properties.
For those who do not prefer capsules or powder, these gummies make a great option for meeting your daily magnesium requirement. In addition, the gummies are vegan and made with non-GMO, gluten, soy, and sugar-free ingredients.
User rating: 4.4/5 Stars
| Pros | Cons |
| Easy absorption | Only one form of magnesium |
| A bottle is equivalent to a 2-month supply | May melt or stick together in high temperatures |
| Sugar-free gummies | |
| Made with vegan-friendly ingredients | |
Price: $23.95 for a one-time purchase or $21.55 every 2 months for a subscription
You may also like: Ashwagandha Gummies: Benefits, Uses, and How They Work
4. Best Magnesium Supplement for Relaxation: Dr. Berg Magnesium Glycinate 400 mg
Dr. Berg Magnesium Glycinate 400 mg is a supplement that is crafted for targeted stress relief and improving sleep quality. Curated by renowned sleep expert, Dr. Berg, it is made with chelated magnesium and enhanced with Vitamin B6 and Vitamin D to enhance absorption. It is also made with vegetarian-friendly ingredients, suitable for vegetarians.
Easy on the stomach, this supplement is suitable for daily use without digestive discomfort.
User rating: 4.6/5 Stars
| Pros | Cons |
| High absorption | Most expensive option |
| A bottle is equivalent to a 2-month supply | Can be a lot to take between 2 to 5 capsules a day |
| Added vitamins to support absorption | Requires daily use for effect |
| Gentle on the stomach | |
Price: $25.95 for a one-time purchase or $24.65 every 2 months for a subscription
5. Best Budget: BioSchwartz Magnesium Glycinate 500mg Capsules
BioSchwartz Magnesium Glycinate 500mg Capsules offer a cost-effective solution for those looking to get their daily magnesium dose without hurting their pockets. Each serving delivers 500mg of magnesium glycinate to help support key functions in the body including muscle support, good bone health, nerve function, and good sleep quality.
This supplement is non-GMO, and third-party tested to ensure that it is gentle on the stomach for those with sensitivities and safe for consumption. With a user rating of 4.5 stars, it can be said that this is one of the best options for budget-conscious individuals.
User rating: 4.5/5 Stars
| Pros | Cons |
| Most affordable option | Most expensive option |
| A bottle is equivalent to a 1-month supply | Can be a lot to take between 2 to 5 capsules a day |
| Vegan friendly | Requires daily use for effect |
| No gluten, soy or GMOs | |
| Mini capsules for easy swallowing | |
Price: $13.97 for a one-time purchase or $12.57/month for a subscription
See also: 10 Best Sleep Products to Help You Fall Asleep Faster
Choosing the Best Magnesium Supplement for Sleep
When it comes to choosing a good magnesium supplement that will support your overall sleep health and well-being, it’s important to consider the form of magnesium that is included. Different types of magnesium serve different purposes for the body.
Another thing to consider is whether it is free from artificial ingredients or additives. Ideally, you want to opt for a supplement that is made with clean ingredients and has been third-party tested for safe consumption.
Types of Magnesium for Sleep
Going deeper into the types of magnesium that you should look out for if you are trying to improve sleep, there are a few commonly used types in various supplements.
These forms of magnesium include [4]:
- Magnesium glycinate
- Magnesium citrate
- Magnesium threonate
- Magnesium malate
How to Take Magnesium for Sleep?
Taking your daily magnesium supplements is quite simple to do. Ensure that you are taking your magnesium together with a meal. Don’t take it concurrently with other mineral supplements.
To avoid any severe side effects, you want to also be careful and start with a low dose before gradually increasing it. If you do experience any side effects such as stomach cramps or nausea, do seek medical attention immediately.
When to take magnesium for sleep?
If you are using it for sleep, try to take it at least 2 hours before bed, and don’t take it at the same time as any other mineral supplements.
How much magnesium glycinate should I take?
The dosage required is highly dependent on your age and gender. Here are some recommended amounts based on those two factors [5]:
- For men between the ages of 19 to 30: 300 mg
- For men between age 31 or older: 420 mg
- For women between the ages of 19 to 30: 310 mg
- For women ages 31 and older: 320 mg
- For children between the ages of 1 to 3: 80 mg
- For children between the ages of 4 to 8: 130 mg
- For children between the ages of 9 to 13: 240mg
- For teens between the ages of 14 to 18 (male): 410 mg
- For teens between the ages of 14 to 18 (female): 360 mg
Pregnant women, those on medication and diet may require a different amount of magnesium glycinate. You are advised to seek the advice of your healthcare provider before starting on any new supplement.
Alternative Options to Magnesium Supplements
Besides taking supplements, you can also get your daily dose of magnesium by consuming foods that are rich in it. Foods that are good sources of magnesium include leafy greens, legumes, nuts, and seeds as well as whole grains [6].
Other magnesium-rich options include dark chocolate (with at least 70% cocoa), avocado, bananas, and fatty fish like salmon and mackerel.
By including a variety of these foods in your meals, you can improve your magnesium intake naturally, support overall health, and reduce the reliance on supplements.
See also: 8 Best Natural Sleep Aids of 2024
Conclusion
Magnesium can potentially be one of the ways that help to improve sleep quality and overall health. It can be taken in the form of supplements or by eating foods that are rich in it. We hope that by including a list of 5 best magnesium for sleep, you’ll be able to find one that best suits your sleep needs.
Alternatively, you may also turn to the ShutEye® app to discover natural solutions that will help you sleep better. ShutEye is a patented sleep-tracking app that comes with various sleep aids such as meditation, sleep sounds, and stories to guide you to a better night’s rest. Try it today!
