Best Magnesium for Sleep – Top Supplements Reviewed

According to the CDC, an estimated 70 million Americans find it hard to sleep well. This has led to more people facing sleep issues. Magnesium plays a key role in over 300 body functions and has a big effect on sleep. Many are now looking for the best magnesium for sleep to improve their rest.

There are several magnesium supplements helping with sleep problems. They work by making sleep better and helping you fall asleep faster. These supplements are carefully looked at for how well they work. Options like magnesium glycinate or magnesium citrate, alone or together, can help a lot.

A 2020 study showed young women can benefit a lot from enough magnesium for better sleep. The cost of these magnesium supplements varies a lot. They can be as cheap as $15 or as much as $40 for a container. The cost for each serving is between $0.09 and $0.67. It’s important to pick a high-quality magnesium, like those from Nature Made and Thorne. They make different types to suit your sleep needs.

What is Magnesium and How Does it Affect Sleep?

Magnesium is key for over 300 actions in our bodies, affecting things like sleep. This mineral helps make energy, keeps our fluids in balance, and helps our muscles and nerves work. It is vital for better sleep because it works with brain chemicals, lowers stress hormone levels, and boosts the sleep hormone, melatonin.

It’s found in many foods from both animals and plants, which is good for our health. But, many people in the US don’t get enough magnesium in their diets. This can harm sleep quality. Eating a diet loaded with magnesium may also lower the risk of type 2 diabetes and different diseases. This shows how important magnesium is for a healthy life.

Natural magnesium sleep support is known to help with sleep issues like insomnia. It’s effective when taken with melatonin and B vitamins. Magnesium helps the body use key nutrients like vitamin K and B2. It also helps with things like iron and zinc. This all aids in better sleep by supporting the body’s needs and making it easier to fall asleep.

But, people need to be careful not to take too much magnesium. For grown-ups, the normal amount needed each day is between 310 to 420 milligrams. Pregnancy, sex, and age can change this. Taking more than 350 milligrams a day from supplements can cause stomach problems like diarrhea and nausea.

Recommended and the best magnesium for sleep: magnesium glycinate. It’s easily used by the body with less risk of stomach issues. This makes it good for helping you relax before sleep, improving sleep quality. However, there’s still a lot more to learn about how magnesium fully helps with sleep problems like insomnia and restless legs.

Top Magnesium Supplements For Sleep

Looking for the best magnesium for sleep? Here are some top options. They’re known for being effective and well-made.

Nature Made Magnesium Citrate

 

Nature Made’s Magenesium Citrate is highly praised for its easy absorption. This means your body can use all the magnesium it offers. It’s been tested by third-party groups like the USP, backing its quality for sleep improvement.

Klean Athlete Klean Magnesium

Klean Magnesium by Klean Athlete is great for those with sensitive stomachs. It uses magnesium glycinate, known for being easy on digestion. It helps relax muscles and calm nerves, aiding in a healthy sleep pattern.

Thorne Magnesium CitraMate

Thorne’s Magnesium CitraMate combines magnesium citrate and malate for sleep support. It’s a favorite among magnesium supplements for its easy-to-absorb design. Many use it to tackle sleep problems effectively.

Jigsaw Health MagSRT

Jigsaw Health’s MagSRT uses a unique technology for slow release. This means you get a constant magnesium supply all night. It’s highly regarded for promoting better sleep without stomach issues.

By adding these supplements to your daily routine, you can boost how well you sleep. Choosing top-notch sleep-specific magnesium, like those detailed, means enjoying quality sleep and better health overall.

Benefits of Magnesium Beyond Sleep Support

Magnesium is a key supplement for better sleep and has many more health benefits. It helps improve many body functions, boosting overall health.

Bone Health

Magnesium plays a big role in keeping our bones strong. It boosts bone density and lowers the chance of breaks. This mineral is needed for vitamin D and parathyroid hormone to work well, both key for bone health. Making sure you get enough magnesium means healthier, stronger bones.

PMS Relief

Women can benefit from magnesium during PMS. It’s effective in easing PMS symptoms, especially when taken with vitamin B6. Its anti-inflammatory effect reduces pain from cramps and other PMS issues. So, using magnesium as a supplement can be a game-changer for many women.

Migraine Prevention

Magnesium is also great for preventing migraines. Studies show taking 300 mg twice daily reduces how often migraines happen. Magnesium helps with nerve and blood vessel function, key in migraine development. This means magnesium could be key for those prone to migraines.

Blood Pressure Regulation

Magnesium is vital for controlling blood pressure. It’s shown to lower high blood pressure levels, cutting heart disease risk. Even though it’s not a strong effect, it does make a difference in heart health.

Adding magnesium to your daily routine can help with a range of health issues. It does more than boost your sleep, offering better bone strength, PMS relief, fewer migraines, and improved blood pressure.

How to Choose the Best Magnesium Supplement for Sleep

When choosing a magnesium supplement for sleep, look at key aspects. This ensures you find one that helps you sleep well. Start by knowing about different bioavailable forms of magnesium. Types like magnesium citrate and magnesium glycinate are popular. They’re easy on the stomach and absorbed well. According to health experts, daily magnesium needs vary by gender. Adult women should aim for 310–320 milligrams, while men need 400–420 milligrams. Limit supplemental doses to 350 milligrams each day for adults over 18.

Next, check the magnesium supplement purity and safety. Pick products tested by third parties for quality and safety. Make sure they have no harmful additives. This is crucial, especially for those with health issues like kidney problems. Overdosing on magnesium can cause serious side effects.

Consider both your diet and health. Magnesium is vital for over 300 body functions. It helps with muscle and nerve relaxation, which improves sleep. For teens, the RDA is between 360 to 410 milligrams. Younger children need between 75 to 240 milligrams. Meeting these needs leads to better overall health and sleep.

There are many ways to take magnesium. Choices include capsules, gummies, drinks, sprays, and lozenges. Preferences vary. This variety allows you to find what’s best for you to improve your sleep. Since nearly 30% of adults have trouble sleeping, adding magnesium to your routine can make a big difference.

Conclusion of The Best Magnesium for Sleep

Magnesium is a key mineral that can really help with sleep and general health. It’s widely available in a balanced diet. For people looking to improve their sleep, studies show that magnesium can make a difference. For example, a study with older people found that taking 500 milligrams each day improved the time it took to fall asleep.

This amount of magnesium also helped reduce waking up too early. Sadly, it didn’t make the total sleep time better. Still, this shows magnesium can play a key role in aiding sleep.

Natural sleep aid it is indeed. The Institute of Medicine suggests up to 350 milligrams of extra magnesium daily is okay for many. But, be careful. Taking too much might lead to stomach problems, like diarrhea. Dr. Colleen Lance and others think using magnesium to help with sleep issues is safe and might work. Even though the evidence is mixed, it’s a promising start.

When selecting a magnesium supplement, think about how well your body can absorb it, what your health needs are, and how pure the product is. Products like Nature Made Magnesium Citrate and Thorne Magnesium CitraMate are well-reviewed. They give advantages that may help you sleep better. By choosing wisely, you can improve your sleep in a big way with the best magnesium for sleep.