Comparing Magnesium Supplements: The Best Ones for Sleep
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Poor sleep affects millions of people, and while magnesium supplements can help, not all forms of magnesium work equally well for sleep. Some forms absorb better than others, and certain types are specifically shown to promote relaxation and deeper sleep.
Below, we’ll take a look at each type of magnesium supplement and compare their effectiveness for better sleep, including:
- How they specifically help with sleep
- Who they’re best for
- The potential downsides of each supplement
- How to pick between popular brands
- Optimal dosages for sleep improvement
Comparing Magnesium Supplements and How They Affect Sleep
The most popular forms of magnesium include:
Magnesium Glycinate: Good option for overall sleep support
Magnesium Threonate: Highly effective for sleep and cognitive support; most effective at crossing the blood-brain barrier
Magnesium Taurate: Good for overall relaxation
Magnesium Citrate: Good for muscle relaxation, which can indirectly offer sleep support
Magnesium Malate: Good for energy production, muscle function, and mood primarily, but also effective for promoting restful sleep
Magnesium Oxide: Helpful in reducing blood pressure and blood sugar, but not optimal as a sleep aid
Magnesium Glycinate
How it helps with sleep:
Combined with glycine, which research suggests may support relaxation and sleep quality
Generally well-absorbed and may help support natural sleep-wake cycles
May help with occasional sleeplessness and support overall relaxation
Best for:
People seeking a gentle, well-absorbed form of magnesium
Those who need a form that's less likely to cause digestive issues
Potential downside:
Generally more expensive than basic magnesium forms
Magnesium Threonate
How it helps with sleep:
Shows good ability to cross the blood-brain barrier
May support mental calmness and relaxation before sleep, helping to calm the nervous system
Could help support both sleep quality and cognitive function
Best for:
People interested in both sleep and cognitive support
Those who haven't found success with other forms
Potential downside:
More expensive
Magnesium Taurate
How it helps with sleep:
Combined with taurine, which may have calming properties
May support overall cardiovascular health alongside sleep
Could help support general relaxation
Best for:
People looking for general relaxation support
Those interested in combined cardiovascular support
Potential downside:
Can be harder to find than more common forms
Magnesium Citrate
How it helps with sleep:
Well-absorbed form that may support overall magnesium levels
Can support muscle relaxation
May help with occasional sleep support
Best for:
People seeking a cost-effective, well-absorbed option
Those who also want gentle digestive support
Potential downside:
Side effects can include mild laxative effects at higher doses
Magnesium Malate
How it helps with sleep:
Combined with malic acid
May support daytime energy, potentially leading to better natural sleep cycles
Supports muscle function and recovery
Best for:
Athletes and/or people looking for daytime magnesium support
Those interested in muscle function and health and/or those looking to help prevent muscle cramps
Potential downside:
Best taken earlier in the day due to potential energizing effects
Magnesium Oxide
How it helps with sleep:
Provides magnesium, though with lower absorption than other forms
Common in basic supplements
Best for:
Those seeking a basic, economical magnesium supplement
Potential downside:
Lower absorption rate compared to other forms
Side effects can include digestive discomfort
How to Find a High-Quality Magnesium Supplement to Enhance Your Quality of Sleep
In our relentless pursuit of optimal human performance, here’s what we think you should look for in a high-quality magnesium supplement that can help enhance your sleep quality:
No additives and/or fillers: be aware of everything in the supplement, not just the active ingredients. Many lower-quality products include additives and fillers.
The correct dosage: Check how much of the active ingredient is in the supplement and cross reference this with recommended dosages to ensure you’re getting adequate amounts. For example, the recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
Third-party testing: Look for brands that have third-party certifications, such as NSF Certified for Sport . This guarantees the safety, purity, and efficacy of the product you’re consuming.
Momentous Magnesium L-Threonate is a premium, third-party tested magnesium supplement that can help improve your sleep, cognitive performance, and brain health. It holds the prestigious NSF Certified for Sport certification, which is a certification trusted by professional sports teams and organizations.
It includes 2 grams of Magtein® per serving. Magtein® is a patented form of magnesium L-threonate, distinguished by its unique ability to effectively cross the blood-brain barrier. This enhanced bioavailability is significant because magnesium plays a crucial role in numerous brain functions, including memory, learning, and overall cognitive performance.
Recent customer reviews of Momentous Magnesium L-Threonate recognize its quality and efficacy when it comes to improving sleep:
I’ve been using Magnesium L-Threonate for a few months now, and the difference in my sleep quality and overall relaxation has been incredible. I initially started taking it because I struggled with falling asleep and staying asleep, and I wanted something natural to support my sleep without grogginess in the morning.
What I’ve noticed:
✔ Deeper, more restful sleep – I fall asleep faster and wake up feeling more refreshed.
✔ Calm, relaxed mind – It helps quiet racing thoughts, making it easier to wind down at night.
✔ No morning grogginess – Unlike other sleep aids, I wake up feeling clear-headed and ready for the day.
I also love that Magnesium L-Threonate is one of the most absorbable forms of magnesium, specifically supporting brain health and cognitive function. I’ve noticed subtle improvements in mental clarity and focus as well. If you’re looking for a natural sleep aid that also supports brain function, I highly recommend giving Magnesium L-Threonate a try!
⭐ 5/5 – A must-have for better sleep and relaxation!
-Michelle C.
Helps ensure a good night’s sleep! I use this nearly every night and ALWAYS notice I feel better rested the next morning!
-Angela D.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
