Best Magnesium for Sleep | 2022 Guide & Reviews
If you are having trouble sleeping, a lack of magnesium might be the cause. This trace mineral is very effective at promoting a feeling of calm and well-being, helping you fall to sleep more easily and enjoy a deep and restful slumber. While you can boost your magnesium levels by making adjustments to your diet, a far simpler way of ensuring you have enough of the good stuff in your system is to turn to supplements.
Magnesium supplements can be found in various forms, from conventional capsules to things like oils, providing you with plenty of options when it comes to introducing the mineral into your system. Need some guidance to find the right supplement solution for you? Our guide has all the key information you need to consider when searching for supplements, along with a round-up of some of the best magnesium for sleep on the market.
Magnesium is a naturally-occurring trace mineral that can also be found within the human body. When it comes to ensuring optimal health and bodily functions, magnesium is one of the most important minerals in your repertoire, it is linked to both good mental health and wellness. Adult males are advised to consume approximately 420 milligrams of magnesium on a daily basis, while women require around 320 milligrams.
However, other factors will ultimately determine how much magnesium you should be looking to consume. Things like pregnancy and age may mean that you may require high doses of magnesium in your diet, while some health conditions may dictate that you should avoid excess intake of magnesium. It is recommended to consult with a doctor for medical advice to ensure you are taking the correct amount of magnesium for your individual circumstances.
The Sleep Benefits of Magnesium
Magnesium is just one of around two dozen essential mineral that your body requires in order to function properly. If your magnesium levels are significantly low, the impact on your overall health and quality of sleep can be severe.
One huge factor that affects the quality of sleep is stress. High stress levels and general anxiety are obvious barriers to a good night’s sleep. Magnesium is crucial in alleviating these factors. The mineral helps to regulate neurotransmitters in the brain, specifically GABA. This neurotransmitter has been associated with things like depression, chronic pain symptoms and anxiety. Those suffering from depression who have introduced magnesium supplements to their daily routine have been proven to experience a marked improvement in mood and an alleviation of symptoms of depression.
A lack of magnesium has also been linked to issues with digestive health and overall digestive function. Clinical studies have indicated that magnesium deficiency can impact your gut flora to a significant amount, so much so that it can actually trigger symptoms of depression. Obviously, this can affect your sleep if the symptoms are pronounced enough.
A magnesium deficiency can also lead to things like aches, pains and muscle cramps. Some research studies have linked a lack of magnesium to conditions such as restless leg syndrome, a poorly understood ailment that is known to have a detrimental effect on the quality of sleep of those who suffer from it.
Recommended Magnesium Dosages
As we have already highlighted, it is advised that you consult with a doctor or healthcare adviser to properly determine how much magnesium you should be taking. This is particularly important when it comes to deciding on an ideal dosage to improve your sleep quality. You should consider any additional factors that may affect how much magnesium you can safely take, such as any other prescriptions you may be taking that might counteract the effectiveness of consumed magnesium supplements.
Generally speaking, a suitable dose can be as little as 100 milligrams daily. However, some individuals may be better suited to a more substantial starting dose, with 350 milligrams regularly prescribed to some people. It is however always better to start small. Begin with a moderate magnesium dose and build up to higher concentrations to get the best health benefits.
Making some changes to your diet can also be an effective way of ensuring that you are getting enough magnesium intake. Foods rich in magnesium include pumpkin seeds, almonds, black beans and spinach. Even indulgent foods like dark chocolate can serve as a useful source of magnesium.
For those with significantly low magnesium levels, supplements are the easiest option. Magnesium supplements come in a variety of different forms, with the most common type being a conventional tablet or capsule. If you are planning on consuming capsules tablets, bear in mind that these contain different types of magnesium. These types include magnesium citrate, magnesium chloride and magnesium chelate. Consider what you are lacking in to find a suitable supplement that will bring you the biggest benefits.
You can also consider other magnesium supplements, such as magnesium oil. This alternative to traditional capsules is essentially a blended mixture of water and magnesium chloride. Magnesium oil is effective at promoting a feeling of calmness and relaxation, helping you enjoy a better night’s sleep. You can apply magnesium oil topically and massage it into the skin, administer it as a spray, or even add it to your bathwater.
Potential Side Effects
Compared to other supplements used to promote better sleep, magnesium is considered a very safe option. However, you will need to ensure you stick well within the recommended daily dosage guidelines. In addition to consulting your health provider if you suffer from existing ailments, it is important that you refer to the manufacturer guidance of any supplement you are intending to take. Avoid consuming high levels of magnesium as the excess will simply pass through your system.
Magnesium For Sleep | Product Reviews
Desperate for a great night’s sleep? Below, you will find some of the best magnesium supplements for sleep currently available for you to consider.
Doctor’s Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets
Second-rate magnesium supplements tend not to provide you with effective rates of absorption. This Doctor’s Best High Absorption Magnesium Glycinate Lysinate supplement overcomes that hurdle, providing you with a magnesium source that is far easier for your body to absorb. The benefits of this are obvious. These supplements promote much higher magnesium retention in the body and are also better tolerated by your system. If you have previously experienced a laxative effect when consuming magnesium, switching to a high absorption alternative is something you should seriously consider. This magnesium supplement is also very effective at promoting a feeling of calmness, helping you overcome mild anxiety symptoms and drift off to a deeper, less disturbed sleep.
This Doctor’s Best magnesium supplement is chelated with amino acids including lysine and gylcine. This significantly optimises bioavailability and makes the magnesium for more tolerable for your system. The chelation process also serves to protect the magnesium you are consuming until it finds its way into the lower intestine. This is crucial as this is where the mineral is best absorbed so your body can enjoy the biggest benefits.
Triple Calm Magnesium – 150mg of Magnesium Taurate, Glycinate, and Malate for Optimal Relaxation, Stress and Anxiety Relief, and Improved Sleep. 120 Capsules.
This magnesium supplement from Triple Calm is a good choice for those looking to target anxiety and relieve stress symptoms. This is essential for promoting a feeling of calm, allowing you to relax more easily. If you have trouble switching off at bedtime and find it difficult to fall asleep as your mind races, this supplement will help you unwind more easily, leading to better sleep. Triple Calm uses first-rate raw ingredients to provide you with a premium supplement. This supplement source brings together quality sources of chelated magnesium supplement, allowing for optimal absorption so your body can benefit from the best possible effects.
Unlike other supplements that are high in citrate and more aggressive forms of magnesium, Triple Calm’s blend is far kinder to the stomach. If other supplements have led to stomach upsets, consider switching to Triple Calm for a far milder way to combat anxiety and enjoy improved sleep. Triple Calm magnesium can also be consumed by just about everyone, with all ingredients suitable for vegetarians or those looking to avoid gluten.
Natural Vitality Calmful Sleep is a great supplement solution for those who suffer from sleeplessness. Unlike other supplements that come in oil and capsule form, this magnesium supplement takes the form of a powder that needs to be mixed with hot water, then dissolved before drinking. If you enjoy relaxing with a hot drink or herbal tea before bedtime, but want to avoid consuming anything that might exacerbate anxiety, Calmful Sleep is an obvious choice.
Unlike Natural Calm, which promotes a more subtle feeling of relaxation, Calmful Sleep is designed with those who have considerable difficulty getting to sleep. The chief ingredients here is magnesium glycinate, which is very effective at promoting a feeling of restfulness. Other essential ingredients include melatonin, GABA and L-theanine, all of which combine to help you ease into a deep and restful sleep. The great thing about this powdered supplement is that it is easy to tailor to the dosage to best meet your needs. If you find the starter dose insufficient, you can simply add a bit more powder to enjoy stronger effects.
OLLY Sleep Melatonin Gummy, All Natural Flavor and Colors with L Theanine, Chamomile, and Lemon Balm, 3 mg per serving, 30 Day Supply (60 gummies)
If you are searching for a more palatable magnesium supplement, OLLY Sleep will definitely appeal to you. These melatonin gummies are enriched with active ingredients like L-theanine, as well as pleasant botanicals like lemon balm and chamomile. All of these combine to help give your natural sleep hormones a significant boost, promoting a feeling of calmness and allowing you to enjoy a far healthier sleep cycle. If you are keen to avoid supplements loaded with excessive chemicals, these gummies are worth investing in, with a more focus on natural ingredients with innate benefits for quality sleep.
These gummies are also a good option for those looking to introduce youngsters to magnesium supplements. It can be tricky to get children to consume supplements in capsule form, but these delicious gummies make the whole process easier. You certainly will not have any complaints when you present these to the little ones before bedtime. In addition to wholly natural flavours, these supplements contain no artificial colours and are free of any gluten.
Diva stuff Dream Whip Magnesium and Hemp Enhanced Night Body Cream for Relaxed & Sound Sleep, Lavender Chamomile – 8 oz (Made in the USA)
If you are looking to avoid consuming magnesium supplements altogether, you should certainly think about this Diva Stuff Dream Whip magnesium and hemp body cream. This innovative magnesium supplement is an ideal substitute for your regular night cream, providing you with similar moisturising effects, along with the added benefits of magnesium. This body cream is a natural alternative to chemical supplements and can be safely applied to all parts of the body. Along with the magnesium ingredients, this cream is bolstered by hemp oil which works in tandem with the magnesium to provide you with enhanced sleep benefits.
This body cream is loaded with premium ingredients. In addition to melatonin, this cream includes lavender oil, evening primrose oil, chamomile oil, aloe oil and vitamin E. Many of these are known to produce a calming effect and encourage a feeling of relaxation, helping you unwind at the end of the day and allow you to drift off to sleep.
NATURELO Natural Sleep Aid – with Melatonin, Magnesium, GABA, Valerian Root, Lemon Balm, Chamomile Extracts – Best Natural Sleeping Aid – 60 Vegan Capsules
NATURELO Natural Sleep Aid is an affordable and effective choice of magnesium supplement that will make your life easier when it comes to bedtime. This advanced formula combines premium ingredients like melatonin, magnesium, valerian root, camomile and lemon palm to help you achieve a deep and restful sleep more naturally. F you have trouble getting to sleep at the end of the day and often find yourself waking up feeling exhausted, this sleep aid supplement is well worth seeking out.
For best effects, it is advised you take this supplement around 30 minutes before your usual bedtime. Potent ingredients including L-theanine, GABA and 5-HTP ensure rapid absorption into your system, meaning you can look forward to a feeling of calm and a relaxed state in very little time. The focus on natural ingredients also means this supplement can be safely consumed on a regular basis, without the worry of any unsavoury side effects.
Chapter One Magnesium Gummies, Great Tasting Magnesium for Kids, Calm Kids Magnesium, Magnesium Gummies for Women and Men, Certified Kosher, 60 Gummies
These Chapter One magnesium gummies are a great sleep supplement for the entire family. These delicious gummies provide you with a rich source of magnesium that will help you achieve a relaxed state in no time, allowing you to enjoy a more restful night’s sleep with less chance of waking before the morning. Not only will the magnesium used in these gummies promote a sense of calm, it will also support nerve function and muscle health. These chewable magnesium gummies are a particularly good option if you are having trouble getting children to consume magnesium in capsule form, with delicious natural flavours ensuring you will face little resistance from stubborn youngsters.
These magnesium gummies are also a safe choice and suitable for just about everyone. They are free of peanuts, tree nuts, soy and egg, making them ideal for those who suffer from a wide range of allergies. They are also free of dairy products, making them a vegan-friending supplement solution.