Best magnesium for sleep (2025): what works, how much, and when to take it
If your goal is better sleep, start with magnesium glycinate. It’s gentle on the gut and widely preferred for night-time calm. Some people also consider L-threonate for a brain-forward approach, while citrate and oxide are less ideal before bed due to GI effects.
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Top magnesium picks for sleep
1) Magnesium glycinate (bisglycinate) — first choice for most
Glycinate is highly tolerated, gentle on the stomach, and aligns with relaxation goals. It’s the most common pick for winding down without unwanted GI surprises.
2) Magnesium L-threonate — brain-forward option
L-threonate is often discussed for cognitive support and a calmer mind. It’s typically more expensive; some sleepers like it for “busy brain” nights. If you’re new to magnesium, try glycinate first and evaluate.
3) What about citrate, malate, or oxide?
- Citrate: helpful for digestion but may loosen stools → better earlier in the day for sensitive sleepers.
- Malate: often feels more daytime-friendly (energy, muscles) → consider morning or afternoon.
- Oxide: high elemental amount but lowest absorption → not a typical sleep pick.
How much to take for sleep — and when
Typical starting range: 100–150 mg elemental magnesium 60–90 minutes before bed. Increase gradually every few days if needed. Many people land around 200–300 mg elemental daily across food + supplements.
- Sensitive stomach? Take with a small snack and start at the low end.
- Split dosing: If you also want daytime calm, try AM + PM split (e.g., 50–100 mg each).
- Label check: Confirm the elemental magnesium amount; don’t confuse it with compound weight.
More detail: Best time to take magnesium • How much per day? • Side effects & safety
Simple sleep stack ideas
- Glycinate + sleep routine: Dim lights, screens off, same bedtime daily.
- Glycinate + glycine (or theanine): Add one element at a time so you can judge effects.
- Hydration & minerals: Evening dehydration can mimic restlessness—sip water earlier, not right at bedtime.
- Keep it simple: Avoid stacking with multiple laxative-leaning forms (e.g., high citrate) at night.
Who benefits (and who should be cautious)
- Light sleepers / busy minds: Start with glycinate; consider L-threonate if you want a cognitive angle.
- GI-sensitive sleepers: Choose glycinate; avoid higher nighttime citrate doses.
- Active people: Malate in daytime for training; glycinate at night to unwind.
Cautions
- Kidney disease: Get medical guidance before supplementing.
- Drug interactions: Space several hours from certain meds (antibiotics, thyroid).
- Side effects: If stools loosen or you feel nauseous, lower dose or switch form.
Compare magnesium forms for sleep
| Form | Sleep fit | Absorption | GI tolerance | Notes |
|---|---|---|---|---|
| Glycinate | Excellent | High | Excellent | First choice for most sleepers |
| L-threonate | Good (mind-calm) | Targeted | Good | Premium price; cognitive-leaning |
| Citrate | Fair (daytime) | High | Moderate | Can loosen stools—use cautiously at night |
| Malate | Fair (daytime) | Moderate-high | Good | Often better earlier in the day |
| Oxide | Poor | Low | Variable | Not a typical sleep pick |
FAQs: magnesium for sleep
Which magnesium is best for sleep?
Glycinate is the most common choice thanks to its gentle GI profile and relaxation fit. L-threonate is another option for a mind-calming angle.
How much magnesium should I take before bed?
Start with 100–150 mg elemental magnesium 60–90 minutes before bed. Increase slowly if needed while monitoring tolerance.
Can I take magnesium every night?
Many people do. If you notice loose stools or discomfort, reduce the dose or switch to a gentler form like glycinate.
Is magnesium safe to combine with sleep aids?
Keep stacks simple—try one change at a time (e.g., glycinate + sleep hygiene). Speak with a clinician before combining with medications or multiple sedative supplements.
What if magnesium upsets my stomach?
Take with a small snack, lower the dose, or switch to glycinate. Avoid higher nighttime citrate if you’re GI-sensitive.
Related reading
© 2025 Vitality Health Wellness. Educational only. Not medical advice.