{"id":62422,"date":"2024-01-09T10:19:24","date_gmt":"2024-01-09T15:19:24","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=62422"},"modified":"2025-10-16T14:43:33","modified_gmt":"2025-10-16T18:43:33","slug":"best-magnesium-for-sleep","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/best-magnesium-for-sleep\/","title":{"rendered":"What is the best magnesium for sleep?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Magnesium is an important mineral needed to maintain the health needs of the human body. The main functions of magnesium include maintaining the immune system, regulating the heartbeat, and supporting nerve, bone, and muscle function. The benefits of magnesium are also associated with sleep quality. Luckily, magnesium can be consumed in your daily diet. It is naturally found in dark leafy greens, seeds, nuts, legumes, whole grains, and dairy products such as milk and yogurt. Here are some more health benefits of magnesium:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Migraine relief<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhances the production of DNA<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aids with nerve transmission and repair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps maintain healthy blood sugar levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps the body produce proteins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces risk of stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces risk of heart attack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces risk of diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces risk of osteoporosis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Used to treat heartburn and indigestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Used as a laxative, relieves constipation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces stress and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eases migraine symptoms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eases cramps and muscle contractions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep aid<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep is essential to living a quality life. Poor sleep can interfere with both <\/span><span style=\"font-weight: 400;\">physical and mental health<\/span><span style=\"font-weight: 400;\">. Many people are familiar with a general lack of sleep or insomnia, but luckily magnesium can help. Teenagers and older adults, especially men, are more <\/span><span style=\"font-weight: 400;\">at risk<\/span><span style=\"font-weight: 400;\"> for having magnesium deficiency which can affect the sleep cycle. Teenagers often struggle with mental health, stress, and anxiety and require additional <\/span><span style=\"font-weight: 400;\">cognitive growth<\/span><span style=\"font-weight: 400;\"> that can all result in the need for more than 9 hours of sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But no matter your age, stress and anxiety play a significant role in overall health. Magnesium helps reduce the levels of the stress hormone cortisol released by the adrenal glands, especially during times of anxiety. In addition, magnesium\u2019s effect on regulating melatonin levels contributes to a healthy sleep-wake cycle. Don\u2019t allow low levels of magnesium to affect your sleep needs.\u00a0<\/span><\/p>\n<h2 id=\"types-of-magnesium\"><span style=\"font-weight: 400;\">Types of Magnesium<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many types, or salt forms, of magnesium, each aiding the body a little differently. For example, magnesium sulfate, also known as Epsom salt, has a relaxing effect that can promote sleep when the body is soaked in the mineral bath. Magnesium sulfate consumed orally, on the other hand, has a laxative effect. Be aware of the various magnesium supplements available for your health needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oral magnesium supplements must be bioavailable to be absorbed in the body effectively. Some other types of magnesium include <a href=\"https:\/\/www.singlecare.com\/prescription\/mg-plus-protein\/what-is\">magnesium oxide<\/a>, magnesium chloride, magnesium taurate, magnesium glycinate, magnesium citrate, and magnesium L-threonate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Specific types of magnesium will help the body\u2019s specific needs, such as sleep. While magnesium supplements are available for purchase over-the-counter (OTC), it is always a good idea to consult a healthcare provider before treating sleep disorders with dietary supplements. Analyzing the different types of magnesium will provide a better understanding of which is the best form to take for quality sleep.\u00a0<\/span><\/p>\n<table class=\" singlecare-table\">\n<tbody>\n<tr class=\"header-row\">\n<td><span style=\"font-weight: 400;\">Supplement<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Helps with Sleep?<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium Oxide<\/span><\/td>\n<td><span style=\"font-weight: 400;\">No<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium Chloride<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yes<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium Taurate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yes<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium Glycinate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yes<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium Citrate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yes<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Magnesium L-threonate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Yes<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"best-magnesium-supplements-for-sleep\"><span style=\"font-weight: 400;\">Best magnesium supplements for sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Magnesium is needed for more than <\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002423.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">300 chemical reactions in the body<\/span><\/a><span style=\"font-weight: 400;\">, including sleep function. Eating a balanced diet rich with magnesium can naturally aid sleep, but sometimes a magnesium supplement can further assist in achieving a good night\u2019s rest. It is important to know about various types of magnesium and choose the best magnesium form for sleep.<\/span><\/p>\n<h3 id=\"magnesium-glycinate\"><span style=\"font-weight: 400;\">Magnesium Glycinate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Magnesium glycinate is highly recommended within the magnesium group as one of the top picks as a natural sleep remedy. Glycine is an essential amino acid that can increase serotonin levels which can boost mood, stimulate memory, and aid sleep. The amino acid glycine is also a neurotransmitter that inhibits neuronal firing and helps calm the mind. This form of magnesium is easily absorbed by the body and is less of a laxative than other forms of magnesium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium glycinate can lower the body\u2019s temperature and is linked with reducing anxiety and mental stress. Low levels of magnesium may be linked to cramping and the condition <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/restless-leg-syndrome-treatment-and-medications\"><span style=\"font-weight: 400;\">Restless Leg Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (RLS). Research indicates the use of magnesium glycinate lysinate could be helpful when dealing with muscle contractions associated with RLS or insomnia. Because it relaxes the muscles and the nervous system, a magnesium glycinate supplement can be taken in the evening as a sedative to promote better sleep.<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/magnesium-glycinate\"><span style=\"font-weight: 400;\">Magnesium glycinate coupons<\/span><\/a><\/p>\n<h3 id=\"magnesium-citrate\"><span style=\"font-weight: 400;\">Magnesium Citrate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Though this form of magnesium is sometimes used as a mild laxative, magnesium citrate also has a relaxing effect that could aid in the sleep process. Citrate is bioavailable, allowing for easy absorption of the mineral into the body. Increasing magnesium levels with magnesium citrate assists the body in managing the stress hormone cortisol, reducing mental stimulation to relax the mind for a good night\u2019s sleep.\u00a0<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/magnesium-citrate\"><span style=\"font-weight: 400;\">Magnesium citrate coupons<\/span><\/a><\/p>\n<h3 id=\"magnesium-l-threonate\"><span style=\"font-weight: 400;\">Magnesium L-threonate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Magnesium L-threonate is a type of magnesium that may help with memory function and insomnia in older adults. This magnesium is often combined with the amino acid L-theanine to enhance the quality of sleep. This combination of magnesium and amino acids can reduce stress associated with poor sleep. Calming the nerve cells plays a crucial role in achieving deep sleep. Adding a magnesium L-threonate supplement to your daily routine could reduce sleep problems.<\/span><\/p>\n<h3 id=\"magnesium-chloride\"><span style=\"font-weight: 400;\">Magnesium Chloride<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A common use of magnesium chloride is to help improve sleep quality. Magnesium chloride is also linked to supporting mental health issues such as depression and anxiety that often lead to poor sleep quality. A natural muscle relaxer, magnesium chloride can help increase sleep time.\u00a0<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/magnesium-chloride\"><span style=\"font-weight: 400;\">Magnesium chloride coupons<\/span><\/a><\/p>\n<h3 id=\"magnesium-taurate\"><span style=\"font-weight: 400;\">Magnesium Taurate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because of its sleep-inducing qualities, a healthcare provider may suggest consuming the recommended daily intake of magnesium taurate before bedtime. This combination of magnesium may also help with anxiety as well as prevent migraines, support heart health, and regulate blood sugar.\u00a0<\/span><\/p>\n<h2 id=\"best-magnesium-rich-foods-for-sleep\"><span style=\"font-weight: 400;\">Best magnesium-rich foods for sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The adage, drink a warm cup of milk to help you sleep, actually has scientific value. Milk contains magnesium and tryptophan, which can promote sleep. While warming the milk does not alter the effectiveness of the magnesium, warm beverages in the evening could have calming effects on the body and promote relaxation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming foods rich in magnesium can improve overall health and help get a good night\u2019s rest. Dark leafy greens or tofu for dinner can help relax the body for bedtime. A bowl of cereal or oatmeal topped with walnuts and raisins is packed with magnesium. In addition, a handful of almonds or cashews in the evening could be a good snack to eat. Eating toast loaded with avocado or peanut butter can increase magnesium intake. Yogurt or bananas are also a good choice for a magnesium-rich snack before going to bed.<\/span><\/p>\n<h2 id=\"side-effects-of-magnesium-for-sleep\"><span style=\"font-weight: 400;\">Side effects of magnesium for sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While magnesium is needed to stay healthy, ingesting too much magnesium could cause undesirable side effects. Used as a laxative, magnesium can relax the bowels and increase water content in the intestines promoting a healthy bowel movement. However, too much of this nutrient can cause stomach aches, urine retention, diarrhea, or vomiting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because magnesium can slow down the heart rate, arrhythmias, or irregular heartbeats, can occur. Low blood pressure (hypotension) may also happen if too much magnesium is consumed. Individuals also experienced hyperventilation, impaired reflexes, irregular heartbeat, and muscle cramps when magnesium levels were too high. Dizziness, confusion, and lethargy are also associated with taking more than the recommended dose of magnesium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extreme cases of too much magnesium could cause serious side effects. Cardiac arrest, seizures, respiratory disease, or coma could result if magnesium levels are too high. Magnesium can also interfere with medications or existing health conditions. Consult a doctor or other healthcare provider for the recommended daily dosage or if side effects occur.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium is an important mineral needed to maintain the health needs of the human body. The main functions of magnesium include maintaining the immune system, regulating the heartbeat, and supporting nerve, bone, and muscle function. The benefits of magnesium are also associated with sleep quality. Luckily, magnesium can be consumed in your daily diet. It [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":62424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[816,812],"coauthors":[8861],"class_list":["post-62422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-sleep","tag-supplements","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What is the best magnesium for sleep? | SingleCare<\/title>\n<meta name=\"description\" content=\"Magnesium glycinate, magnesium citrate, and magnesium L-threonate are just a few of the types of magnesium that can help contribute to a good night&#039;s sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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