Choosing the Best Magnesium for Sleep | Our Top Supplements

According to a global study, 49% of Irish people wake up feeling tired, and sleep less than what is recommended. Many factors may cause difficulty getting to sleep, including chronic pain, caffeine addictions, phone screens, anxiety and depression, and the overall environment. Once a complex sleep cycle has started, it can be difficult to get back on track.

To address sleep problems, you may want to consider supplements that contain calming ingredients. Magnesium is the perfect example – it balances neurotransmitters and plays a key role in mood, muscle movement, memory, and sleep.

Here, we will explore the best magnesium for sleep, and ingredients to look for. We will explore which magnesium supplement is best for the job, and our top picks to consider.

What Are the Different Types of Magnesium Supplements?

Connecting your brain and body, magnesium is a powerhouse mineral that is critical to the maintenance and health of your nerve function, as well as more than 300 other enzyme systems.

Many adults may not get enough magnesium through diet alone, leading to deficiency issues such as fatigue, cramps, high blood pressure, insomnia or poor sleep quality. Supplements are a convenient and effective way of restoring these levels.

Magnesium is bound to various substances to become stable, leading to various compounds and supplement types. Here are some of the most common and effective:

• Magnesium Glycinate (or bisglycinate) - gentle on the stomach and highly absorbable. When combined with glycine, it enhances its calming effects, making it beneficial for stress and anxiety.
• Magnesium Taurate – bound to the amino acid taurine, which is known for its cardiovascular benefits. Supplement benefits include calming effects on the nervous system to help with stress and anxiety.
• Magnesium Malate – good absorption and often recommended for people suffering from fatigue.
• Magnesium Citrate – widely available and incredibly bioavailable, with a natural laxative effect. Benefits include helping with constipation and muscle tension.
• Magnesium Threonate (L-Threonate) - crosses the blood-brain barrier and may improve memory, mood, and cognitive function.

Unsure of the best magnesium supplement for your needs?

Compare the types of magnesium supplements and tips for combining them into your beauty routine in our comprehensive guide.

Which is the Best Magnesium for Sleep?

The standout choice for sleep concerns is magnesium glycinate, also known as magnesium bisglycinate. This magnesium form is incredibly absorbable and easy on the stomach; unlike magnesium oxide, which is known for its natural laxative effect.

Both magnesium and glycine are crucial in cognitive support and nervous system functions. Magnesium helps calm your brain down and relaxes your muscles by interacting with neurotransmitters. The added glycine, with antioxidant, anti-inflammatory, and calming properties, can potentially help you fall asleep faster and promote better sleep quality.

The potential benefits of magnesium glycinate include:

• May improve sleep quality
• May help reduce stress and anxiety
• Supports bone health
• Contributes to a regular, healthy heart rhythm
• Helps lower blood pressure

For more information, read our expert guide to magnesium glycinate supplements, including their health benefits and whether this is the best form for you, here.

Our Top Picks for the Best Magnesium Supplements for Sleep

At Meaghers Pharmacy, we’re stocked with the most effective and sought-after supplements, including high-quality magnesium.

Here are our top recommended magnesium supplements to help with sleep problems:

1) MAG365 Exotic Lemon Magnesium Powder

MAG365 creates high-quality magnesium supplements – perfect for relaxing, natural stress relief, and improving sleep quality. Containing magnesium citrate, the premium ionic powder offers excellent bioavailability and is a convenient, effective choice. Simply, mix with 20 to 30ml of hot water until completely dissolved.

This supplement is available in delicious Exotic Lemon or unflavoured.

2) MAGTrio Magnesium Taurate, Bisglycinate & Threonate Blend

Blending three highly absorbable forms of magnesium, MAGTrio’s supplement provides an all-encompassing approach for mind, body and sleep focus. Combining Taurate, Glycinate, and L-Threonate, this premium magnesium supplement has calming properties that target a steady heart rhythm, support memory and overall cognitive performance, and promote relaxation.

For this supplement, take four capsules daily: these can be all at once or spread across the day.

3) PrizMAG+ Magnesium Bisglycinate

Combining pure magnesium bisglycinate with added vitamins (D3 & K2), this supplement is perfect for those who suffer from sleep problems, supporting optimal bone, muscle, and nervous system health.

PrizMAG’s magnesium supplement improves calcium levels in the body, is easy on the digestive system and is highly absorbable.

Take three daily capsules with or outside of meals.

4) Revive Active Sleep

Available in tasty flavours and targeting various issues, Revive Active is one of our favourite brands. From their Active range, helping you unlock your true potential, to premium omega supplements, Revive Active comes in easy-to-take sachets.

Their Sleep Capsules blend high-quality magnesium (Bisglycinate) and potent Montmorency cherry extract to support relaxation and improve sleep quality. Expect calming properties with added ingredients including chamomile, lavender and passionflower.

For the best results, take two capsules per night, one hour before bed, for at least two weeks.

5) Novomins Night-Time Gummies

Novomins is a doctor-led, certified gummy company, with many products targeting various issues, including sleep problems.

In a tasty raspberry flavour, their Night-time Gummies use only the highest-quality ingredients, blending premium magnesium, essential amino acids, vitamins, and botanicals. Perfect for relaxation, nervous system function, and overall wellbeing.

Chew two gummies daily, 30 minutes before going to bed for the best results.

But magnesium is not just for improved sleep quality. With countless available forms, you may find a different type more suitable for your needs.

Shop our entire collection of magnesium supplements here.

What to Look for When Choosing Magnesium Supplements

With a vast number of supplements on the market, choosing the best magnesium depends on your goals. For sleep, relaxation and helping ease stress and anxiety, consider the following factors:

• Type of Magnesium – for relaxation and sleep support, consider magnesium glycinate or L-threonate.
• Other Active Ingredients – look for relaxing or supportive nutrients, including glycine (a naturally calming amino acid), Montmorency cherry (with melatonin-supporting compounds), Vitamins D3 & K2, and soothing botanicals.
• The Form – magnesium capsules are convenient and easy to take, whereas powder supplements offer faster absorption.
• Amount of Magnesium – typically, supplements range between 100 and 350mg per day.
• Brand – look for no unnecessary fillers or artificial additives, and consider the brand’s reputation.

Frequently Asked Questions

Are There Any Side Effects to Taking Magnesium for Sleep?

Most people tolerate magnesium supplementation well, especially forms such as glycinate and taurate. However, potential side effects include loose stools or digestive upset (common with magnesium oxide).

How Effective Are Topical Magnesium Supplements for Sleep?

Topical magnesium, such as sprays and lotions, is also popular; however, it may not be as effective as oral supplements. They are a great method to include magnesium into a night-time wind-down routine for better relaxation before bed.

Shop the BetterYou Magnesium Sleep Lotion