The 5 Best Magnesium Supplements for Sleep (2019 Review)
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Whether it’s an occasional leg cramp or a more serious issue like heart palpitations or anxiety, magnesium supplements can be very helpful. One of the results of taking magnesium supplements and having proper levels of magnesium in one’s system should be a more restful, uninterrupted sleep.
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Here's a quick look at our top choices for the best magnesium for sleep:
If you need help finding the best magnesium for sleep, this guide is here for that. We’ve scoured the web for the best magnesium supplements available. Here they are, and don’t forget to check out the buyer’s guide that follows.
Magnesium for Sleep Reviews
Combining some of the most important forms of chelated magnesium, Natural Rhythm’s Triple Calm Magnesium can be a fitting solution for a wide variety of issues. Besides supporting a stable and healthy circadian rhythm, this magnesium supplement can bring many improvements to your overall health.
The Triple Calm supplement contains three highly beneficial forms of magnesium:
- Magnesium taurate – Supports a healthy cardiovascular system
- Magnesium malate – Contains malic acid that helps maintain muscle and nerve health
- Magnesium glycinate – Calms the body and mind
Taken together, these forms of magnesium combine to deal with many issues that might cause poor sleep quality. The pills are highly absorbable and magnesium has proven to be a very effective mineral for sleep issues. A vast majority of people said it helped to calm their nerves, reduce heart palpitations, relax their muscles, and offer deeper sleep.
The pills are non-GMO and gluten-free. They’re also 100% vegan as the inactive ingredients include vegetable leucine, vegetarian cellulose, and vegetarian microcrystalline cellulose. They’re produced in the US, which is where all the ingredients are sourced from as well.
The supplement comes in 150mg dosage. Unfortunately, there are no other options, and some users felt that 150mg wasn’t high enough. Luckily, Triple Calm is currently working on bottles of higher doses as well.
It’s recommended that you take two pills each day. Even though it’s not imperative, it might be best to take the pills with food for the highest absorption. You should also drink a lot of water when taking this magnesium supplement. Don’t go over the recommended daily dose even if you feel like it isn’t strong enough. If you need to make any adjustments to the way you take the supplement, always discuss them with your doctor.
As far as side effects go, most users don’t feel any. Since the supplement doesn’t contain citrate or similar forms of magnesium, the connected digestive issues are very rare. If they do occur at all, they’re usually temporary and should resolve on their own in a few days.
For all that it offers, the Natural Rhythm Triple Calm Magnesium comes at a price that’s more than fair. Even though you can find cheaper options, this one’s effectiveness should provide great value for money.
If you’re looking for an affordable way of dealing with sleep issues, the Life Extension Magnesium can be a good choice. However, it might not be suitable for everyone, mainly due to the potential side effects. Still, many users have seen various benefits to their health.
This is one of the best budget magnesium supplements out there. At a very low price, the Life Extension Magnesium can offer many general health improvements and help with a good night’s sleep. The bottle contains 100 pills of 500mg each. You’re supposed to take 1-3 pills each day so one bottle may last more than three months.
As far as the ingredients go, this one isn’t as powerful as other magnesium supplements that use higher amounts of the most desirable magnesium chelates. The main ingredients include magnesium oxide, succinate, glycinate, and citrate. Unfortunately, magnesium glycinate isn’t present is abundance but rather full magnesium citrate.
Even though it offers multiple benefits, magnesium citrate is usually recommended as a laxative. If you have a sensitive stomach, you might experience diarrhea after taking this supplement. To avoid this, discuss your gastrointestinal health with your doctor before purchasing.
Much like other magnesium supplements, this one is very effective at resolving issues like muscle cramps, anxiety, insomnia, and more. In addition, if you suffer from constipation, this might be the best magnesium supplement for you. If not, be aware of its side effects before you give it a try.
If the main reasons behind your sleep issues include muscle soreness, pain, or cramping, this MgSport can be the best magnesium for sleep you can get. Thanks to the careful formulation, it’s more effective than most supplements when it comes to muscle issues.
The first thing that sets the MgSport Magnesium apart from the competition is the increased cellular absorption. A study has shown that it’s absorbed up to three times faster than most regular magnesium supplements.
In addition, the supplement contains vitamins B6, D, and E, which are very effective at dealing with issues like leg cramps and restless leg syndrome (RLS). Each pill contains (excluding the inactive ingredients):
- Magnesium - 380mg
- Vitamin B6 - 10mg
- Vitamin D - 400 IU
- Vitamin E - 50 IU
Most users experienced great improvements, but it hasn’t worked for everyone. Some of those who suffer from severe muscle spasms or RLS complained about the supplement not working for them. Still, this is rare and typical of any health supplements or medications.
It comes in a bottle of 60 pills, but you can also go with the 100-pill bottle. The pills are vegetarian and gluten and dairy-free and made without artificial colors, stearates, or propylene glycol. They’re completely safe to use, although some users experienced stomach discomfort and diarrhea after taking the pills.
The recommended daily dose is one pill every night right before bedtime. This means that one bottle should last around two months.
The supplement is especially beneficial if you’re an athlete. Those who live an active lifestyle are often more magnesium-deficient than those who don’t work out. The MgSport Magnesium is designed with athletes in mind, but it’s equally adept at relieving the general public of the symptoms of various muscle conditions.
Unfortunately, this is the main thing that it’s good for and it’s not as effective at relieving other common issues that might cause difficulties falling asleep. So, unless your sleep-related issues stem mostly from muscle problems, this might not be the best option for you.
As the manufacturer’s name suggests, this supplement contains pure magnesium chelate that is very beneficial to your overall health. The price is slightly higher than expected for a magnesium supplement, but for some, it may very well worth the money.
The Pure Encapsulations Magnesium comes in a bottle of 180 capsules, each containing 120mg of pure magnesium glycinate. It is also available in 90 and 360 counts. The pills are non-GMO, vegan, and free of soy, dairy, and gluten. All the ingredients, active and inactive, are carefully selected for everyone to take.
However, it should be noted that some users broke out in rashes after taking the supplement. Despite this, none of them experienced any serious side effects because of this. Just something to keep in mind.
The recommended daily dose is 1-4 capsules a day. Most people might not experience any benefits unless they take at least three a day, so a 180-capsule bottle should last about two months. In light of this, this supplement does come at a higher price than most magnesium supplements.
As far as effectiveness goes, a majority of users experienced great benefits after the supplement. These include headache relief, less severe muscle spasms, lower anxiety, and various general health improvements. Of course, the actual benefits are going to vary from one person to another.
Aside from the aforementioned rashes, most users didn’t experience any side effect at all. Magnesium glycinate doesn’t act as a laxative, so it shouldn’t upset your stomach. There are no artificial sweeteners, color, and coating, and the pills are advertised as 100% hypoallergenic.
Overall, this is a good magnesium supplement that has helped many people overcome their sleep-related issues. If you’re willing to pay a bit more for a magnesium supplement, this one is worth considering.
The Morning Pep Magnesium combines magnesium bisglycinate and malate chelates for use against a variety of issues that might interrupt your sleep.
Chelated with TRAACS (The Real Amino Acid Chelate System), this supplement offers a high absorption combination of magnesium bisglycinate and malate that is more effective than many other magnesium supplements out there. The pills are non-GMO and don’t contain preservatives, gluten, corn, milk, or soy.
As for the inactive ingredients, they are Hypromellose, microcrystalline cellulose, silicon dioxide, and magnesium stearate in descending order. These inactive ingredients are not fancy but as standard as they come in capsules and health products.
If you’re sensitive to any of these compounds, it would be best to skip this one. It’d be very unlikely though, as they’re all chemically inert. This supplement is made in a facility that has no issue with cross contamination of soy, shellfish, wheat, gluten, dairy, yeast, eggs, and preservatives.
In addition, the company offers a 90-day money-back guarantee, so you can always return the supplement if you’re not satisfied with it.
As far as effectiveness goes, most users have been satisfied with the supplement. It has been proven (by word of mouth) effective against mood swings, headaches, blood pressure, muscle pain, and many other issues. Also, users haven’t reported any side effects like drowsiness and stomach issues, which can be common with magnesium supplements.
A bottle of the Morning Pep Magnesium contains 240 capsules of 200mg each, and the recommended daily dose is two pills once or twice a day. It’s also recommended that you take the pills with a meal, unless your doctor instructs otherwise. Since the supplement is fairly affordable, you should be able to get your money’s worth here.
Magnesium for Sleep Buyer’s Guide
It’s time to learn more about everything that magnesium and magnesium supplements actually do. It’s important to remember that not everyone will benefit from, and not just because you might be getting enough magnesium from your diet (more on this later). In any event, keep reading to see whether they’re a good choice for you.
Who Should Take Magnesium Supplements?
In the US, it’s estimated that two out of three people have a magnesium deficiency. Even though in most cases this doesn’t create any severe symptoms, it can impair the quality of your life. Some of the most common symptoms are:
- Muscle twitches
- Anxiety and possible panic attacks
- Arrhythmia (irregular heartbeat)
- Loss of appetite
If any of these sound familiar, you might want to consider taking magnesium supplements. Keep in mind that these symptoms can also stem from other health conditions, so to be absolutely sure, you might want to get tested for your magnesium levels.
One of the most common symptoms of magnesium deficiency is restless sleep. The affected either finds it hard to fall asleep or wakes up frequently in the night for not being able to maintain the deep sleep phase for long enough to rest properly.
How Does Magnesium Help You Sleep Better?
There’s a strong correlation between magnesium and melatonin levels. Melatonin is a hormone produced in the pineal gland that’s essential for regulating the sleep-wake cycle. Low levels of melatonin result in poor sleep habits, and the much-hyped melatonin supplements might not be the most effective for this, as magnesium also has a strong impact on your circadian rhythm.
In addition, magnesium has a calming effect on the nervous system. When your nervous activity is too high, your brain isn’t able to fall asleep. Magnesium binds itself to GABA receptors, which lowers nerve activity and prepares your brain for sleep.
Lastly, magnesium can help to relieve symptoms of many conditions behind difficulty falling asleep. This includes restless leg syndrome, muscle cramps, heart palpitations, headaches, and mental issues such as anxiety and depression.
Which Forms of Magnesium Are the Best for You?
Not all magnesium supplements serve the same purpose. Depending on the magnesium molecules they contain, a given magnesium supplement can target specific issues. Here are some of the most common forms.
Malic acid helps your cells produce more energy and distribute it better in the body. It also relaxes muscles and soothes pain and soreness.
Quickly absorbed by your brain, magnesium threonate helps to boost your cognitive abilities and protect from neurodegenerative diseases.
Relaxes both your brain and muscles, making it easier to fall asleep. However, it can cause diarrhea, especially if you don’t work your way up to the right dose.
This is the best magnesium chelate for sleep, as it’s absorbed quickly and can raise magnesium levels in a short period of time. It binds to glycine, an amino acid that has a calming effect on your brain and helps you fall asleep.
Almost exclusively used for constipation. It supports your digestive system and boosts metabolism.
How Much Magnesium Should You Take?
The recommended daily intake for magnesium is between 240-400mg for adults. In general, men and pregnant women need more magnesium than others. Also, your need for magnesium increases with age, mostly because your bone density goes down as you get older.
For most people, around 350mg of magnesium per day is enough to maintain a healthy balance. Of course, if your doctor recommends otherwise, always follow their instructions.
It’s important that you don’t take more magnesium that you should. Other than interrupting your sleep, magnesium can build up in the body and cause serious side effects like hypotension, difficulty breathing, hot flashes, or depression. At extremely high doses, magnesium can even be fatal, so always stick to your recommended daily dose.
Who Should Avoid Magnesium Supplements?
As magnesium influences a wide variety of biochemical processes, it interacts with many other systems in your body, as well as certain medications. This is why you should always check and see if the supplement is suitable for you. People don’t just wake up and think that they need to take magnesium supplements. Ideally, you should get a recommendation from a qualified health care professional.
For example, magnesium can interact with some antibiotics, diuretics, and blood pressure-lowering medication. This can cause a variety of negative effects like magnesium toxicity, which might seriously harm your body.
Also, people with certain medical conditions should avoid magnesium supplements. For example, those with kidney disease would not be able to rid the body of excess magnesium.
Based on its effectiveness and the variety of problems it tackles, the Natural Rhythm Triple Calm is the best magnesium for sleep on the market, in our opinion.
It combines three of the most important magnesium chelates designed for high absorption and many health benefits including better sleep habits. All things considered, it’s also quite affordable.
However, if you’re on a budget, the Life Extension Magnesium may be the right one. Potential stomach issues aside, it’s a high-quality supplement at 500mg a pop that should do a good job of ensuring a full night of restful sleep.