Best Magnesium for Sleep: Get the Rest You Deserve
Do you have trouble getting a good night’s rest? Have issues with falling asleep, wake through the night, or rise feeling more tired than when you laid down?
There are many steps you can take to help support a better quality sleep, but if you already keep a decent bedtime routine, avoid stimulants, and address various lifestyle choices and still struggle, you might want to consider a sleep aid supplement.
Magnesium has recently gained attention as a popular sleep aid choice. It is a mineral we already depend on for essential health processes, but not having enough could influence our sleep processes. Take a look why considering this as a natural way to help you get a better night’s sleep should be considered. Our top Magnesium sleep aid picks are listed below.
| Rank | Product | Highlights |
| #1 |  Zenwise Probiotics Kombucha Sleep Non-Melatonin Rest Aid
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| #2 |  FarmHaven Magnesium Glycinate & Malate Complex w/ Vitamin D3
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| #3 |  Triple Calm Magnesium
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| #4 |  Natural Vitality Calm Sleep Magnesium Citrate with Melatonin
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| #5 |  Pure Encapsulations Magnesium
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| #6 |  Nobi Nutrition High Absorption Magnesium Complex
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| #7 |  Form ZZZZs – Natural Nootropic for Sleep
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| #8 |  Jigsaw Health MagSoothe Calming Magnesium Powder Supplement
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Table Of Contents
- What Is Magnesium?
- Magnesium Benefits
- What Happens If You Don’t Get Enough Magnesium?
- Suggested Magnesium Dosing
- Types of Magnesium
- Our Top Magnesium Supplements for Sleep
- 1. Zenwise Probiotics Kombucha Sleep Non-Melatonin Rest Aid
- 2. FarmHaven Magnesium Glycinate & Malate Complex w/ Vitamin D3
- 3. Triple Calm Magnesium
- 4. Natural Vitality Calm Sleep Magnesium Citrate with Melatonin
- 5. Pure Encapsulations Magnesium
- 6. Nobi Nutrition High Absorption Magnesium Complex
- 7. Form ZZZZs – Natural Nootropic for Sleep
- 8. Jigsaw Health MagSoothe Calming Magnesium Powder Supplement
- Conclusion
What Is Magnesium?
Magnesium is a nutrient that is important to regular bodily functions. It is involved with regulating blood pressure and blood sugar, is supportive of both muscle and nerve function, and even provides healthy bone growth. It is amongst the most common naturally occurring minerals on earth and is present in many of the foods we eat each day.
Magnesium Benefits
As explained above, magnesium is crucial to proper body function. But it also provides other benefits when we help keep it well balanced. For starters, it fights inflammation and is a natural way to combat minor pain. It also helps in relieving constipation and works to lower blood pressure.
It has been found to help alleviate anxiety and depression as well. Since both of these can interrupt your sleep and create insomnia and physical tension and stressors that interrupt sleep, magnesium may be a good choice to help combat these possible triggers.
Magnesium also helps to activate the parasympathetic nervous system– which is responsible for creating a calm and relaxing feeling. It does this by regulating the neurotransmitters, which send signals that travel through your nervous system and brain. These are called gamma-aminobutyric acid receptors, also known as GABA receptors, and when magnesium binds to them, nerve activity calms. Prescription drugs used for sleep problems use this same technique to help soothe your nervous system.
Plus, it works to regulate melatonin, the natural hormone which influences your circadian rhythm- the natural wake and sleep cycles, amongst other things, in your body. Combined this helps stimulate a very strong relaxation response.
What Happens If You Don’t Get Enough Magnesium?
Despite being such a prolific mineral, sometimes we just don’t get enough. Whether this is due to issues that inhibit its uptake into your system, or simply not getting what you need through the day, chances are your sleep will suffer. This goes both ways as well, too much magnesium might also cause a disruptive sleep.
There are groups of people who may struggle with naturally low levels however, and if you fall into any of these categories, this may very well be a culprit for a poor night’s sleep.
- People with digestive issues, GERD, and other diseases that affect the bowels can interrupt how well certain vitamins and minerals are absorbed, resulting in deficiencies.
- Diabetes and insulin resistance are linked with excessive magnesium loss.
- Heavy alcohol intake is linked to a decrease in mineral and vitamin deficiencies.
- Age can also play a factor in how well they absorb essential minerals and nutrients, and those over age of 55 may not be getting enough through their diet due to this.
Suggested Magnesium Dosing
The Institute of Medicine suggests that you get a dietary intake of at least 310 – 360 mg (women) and 400 – 420 mg (men) per day. Much of your magnesium is absorbed through foods such as green veggies, cereals, meat, nuts, fruits, and fish, and so it might be worthwhile keeping track of what you are eating and seeing if you see a relationship between your average magnesium intake and sleep issues.
Plus, this could help you determine if you have a problem with absorption, and about how much you should take to help get enough. Obviously, if you have any questions or concerns, you should always speak with your healthcare professional.
Types of Magnesium
Generally, magnesium supplements offer a 200 mg dose. But there is more than one kind of magnesium, and you want to know the difference to get the benefits you are looking for.
Magnesium glycinate and citrate are your go to for concerns with magnesium deficiencies and a boost to your body to help get a better night’s rest. These are more gentle on your stomach and safe to take. But, if you are taking any medications, be sure to check with your doctor to avoid any interactions that could disrupt your prescriptions strength.
Try to avoid magnesium oxide unless you need it. This is a stool softener and is used specifically for that purpose. If anything it may upset your stomach, and be a cause of poor rest.
Our Top Magnesium Supplements for Sleep
The following supplements are either in pill or powder form for easy body absorption. All are quality options and many have other natural ingredients that work to help calm and soothe as well. Take a look at our top picks to see why they are so popular with consumers in helping with a better night’s rest.
1. Zenwise Probiotics Kombucha Sleep Non-Melatonin Rest Aid
SPECS:
- Magnesium Source: Magnesium Hydroxide
- Type: Capsules
- Amount: 60 pills, 2 pills serving size
- Other Active Ingredients: Probiotics, ginger, apple cider vinegar, Valerian root, tart cherry
Editor’s Top Pick
Did you know that many of our problems stem from gut health? The Zenwise company does, and that is why they formulated these capsules to help aid in both digestion, and allow you a better night’s sleep. Made from premium substances to support your GI track, such as Kombucha, ginger, and apple cider vinegar- they combine with magnesium and valerian root to help promote a deeper rest.
Adding a probiotic to your daily regimen is always a great suggestion, and this way you can get 2 things your body needs in just one dose. Allow your gut to heal while you sleep soundly, and influence an overall healthier you.
2. FarmHaven Magnesium Glycinate & Malate Complex w/ Vitamin D3
SPECS:
- Magnesium Source: magnesium Glycinate & Malate
- Type: Capsules
- Amount: 120 pills, 2 pills per serving
- Other Active Ingredients: Vitamin D3, natural vegetable formula
Runner Up
Surprisingly, many people are Vitamin D deficient, and are unaware unless they have blood labs run by their doctor. Luckily this is an easy vitamin to add back into your diet, and is important as it aids in the uptake of other nutrients into your body. The FarmHaven products understand this relationship, and make sure to include 800 IU of vitamin D3 into their magnesium capsules to help make sure you have maximum absorption.
The vegetable blend included is rich in natural magnesium sources as well, providing extra relief from migraines, headaches, and body aches and pains. Together the entire formula is designed for improved cellular function to help with energy levels when you are aware, and to help you relax in the evening.
3. Triple Calm Magnesium
SPECS:
- Magnesium Source: Magnesium Taurate, Magnesium Glycinate, Magnesium Malate
- Type: Capsule
- Amount: 120 pills, 2 pills per serving
- Other Active Ingredients: none
Best Magnesium Blend for Cardiovascular Health
This triple blend of magnesium is specifically blended to help support a healthy cardiovascular system all while helping to promote relaxation, provide a better quality of sleep, and work to heal muscle soreness and cellular energy. Created to work with other supplements, you can easily add a probiotic and take daily vitamins without worry that you are taking too much of any one thing by combining pills.
Easy on your stomach, it is vegetarian, non-GMO, and gluten free to help meet a wider range of use in people needing such a pill. Designed to take once in the morning, and once in the evening to help promote both daily energy and relaxation for sleep, this is a great choice to add to your daily regimine.
4. Natural Vitality Calm Sleep Magnesium Citrate with Melatonin
SPECS:
- Magnesium Source: Magnesium Citrate
- Type: Powder
- Amount: 113 servings
- Other Active Ingredients: Suntheanine±, GABA and Melatonin
Best Magnesium Calming Drink Powder
If pills and capsules aren’t your thing and you prefer a drink, or a powder to mix into your favorite beverages, Natural Vitality provides a natural blend to help make this happen. The mix of magnesium Citrate, Suntheanine±, GABA, and Melatonin are part of a tasty vegan and gluten free supplement powder.
The mixed berry flavor is sourced naturally, and it is suggested you mix this into water or your favorite cold or hot beverage each evening before bed. It also is gentle on your stomach and does not need to be taken with food. Start with one teaspoon to see how well it works for you, and then gradually add 2 if you feel it is needed.
5. Pure Encapsulations Magnesium
SPECS:
- Magnesium Source: Magnesium Glycinate
- Type: capsules
- Amount: 90 capsules
- Other Active Ingredients: none
Best Pure Encapsulation Magnesium for Stress Relief
Calm your mind and body with this pure encapsulated magnesium glycinate that is specifically created to provide positive physiological and cardiac function support. Great to help with energy and bone strength, it also works to metabolize carbohydrates, amino acids, and fats, including important utilization of other minerals.
Made with only pure ingredients, this is a form of magnesium that is not mixed or blended with anything else to provide a dose of exactly what you need without watering it down. Gluten, GMO, and animal byproduct free, it is encapsulated in a vegetable capsule for you to take each evening.
6. Nobi Nutrition High Absorption Magnesium Complex
SPECS:
- Magnesium Source: magnesium oxide/citrate
- Type: pill
- Amount: 60 capsules
- Other Active Ingredients: Vegetable magnesium stearate
Best High Absorption Magnesium to Muscle Recovery and Relaxation
Nobi Nutrition offers a high absorption magnesium glycinate complex supplement that works to promote healthy digestion, heart function, and muscle relaxation and recovery. It also works to help improve bone density and works to promote relaxation via nervous system activation and GABA regulation.
These capsules contain magnesium oxide and citrate, along with natural vegetable magnesium in an easy to swallow option. Created especially for muscle health and recovery, blood vessel flow is enhanced for maximum healing and stress reduction.
7. Form ZZZZs – Natural Nootropic for Sleep
SPECS:
- Magnesium Source: Magnesium Citrate
- Type: pill
- Amount: 30 capsules
- Other Active Ingredients: 5-HTP, AMino Acids, Zinc
Best Immune Support Magnesium Blend
This proprietary blend of 5-HTP, Amino acids and zinc with magnesium citrate work to boost immunity while promoting deep, restorative sleep. 5-HTP helps promote brain serotonin levels and supports melatonin production, while amino acids help aid in a deeper sleep. Zinc helps promote healing and health, and when all combined with magnesium, you have a health blend that provides whole body healing and a true sleep support.
These capsules are designed to take in the evening before bed, and only require one capsule for full effects – unlike many other products that require two. The company is also dedicated to community services, and all purchases support their causes.
8. Jigsaw Health MagSoothe Calming Magnesium Powder Supplement
SPECS:
- Magnesium Source: Magnesium glycinate
- Type: Powder
- Amount: 60 servings
- Other Active Ingredients: potassium
Best Soothing Magnesium Powder
With products aimed at making you feel better, Jigsaws MagSoothe is a fact acting and calming Magnesium glycinate powder for leg, muscle, and brain relaxation. Designed for a better sleep quality, it is made to help you fall asleep faster, sleep deeper, and allow you to wake up feeling refreshed.
With a berry lemonade flavor, this colorless mix dissolves instantly in 4 ounces of water for you to take before bed. It is highly absorbable and works quickly to allow you to relax and fall asleep. It also works to strengthen bones while you sleep, and promotes an overall healthier you.
Conclusion
Obviously many of these are very similar to one another, but all offer the promise of a better night’s rest if magnesium is a supplement that works for you. The addition of other active ingredients is helpful in some places, but just be aware that sometimes addition melatonin can keep a person sensitive to the ingredient awake, rather than aid in their sleep.