Struggling to fall asleep or calm your mind? Magnesium might be your missing link! But with so many magnesium supplements on the market — each claiming its own benefits — it’s tough to know which one to trust.
Finding the right magnesium could make all the difference whether you want to calm your mind or get a restful night’s sleep.
Let’s break down everything you need to know about the different types of magnesium supplements. We’ll talk about their role in addressing sleep and anxiety and give you some product suggestions, like BIOptimizers Magnesium Breakthrough.
What Is the Link Between Magnesium, Sleep, and Anxiety?
So, just how is magnesium, sleep, and anxiety connected? Let’s take a look at each effect separately:
Magnesium’s Role in Sleep
Magnesium is a true game-changer for promoting healthy sleep patterns. Studies have found that having more of this mineral in your system can lead to longer, deeper sleep, help you doze off faster, and even reduce that groggy feeling the next day [1].
So, how does it work? Magnesium plays a big role in balancing neurotransmitters like gamma-aminobutyric acid (GABA), melatonin, and NMDA, which are key players in your sleep-wake cycle. Plus, it helps to reduce cortisol, the stress hormone that keeps you up at night.
Magnesium’s Role in Reducing Anxiety
The perks don’t stop at sleep — magnesium is also linked to lowering anxiety. Research shows that it can help ease restlessness, irritability, and that tense, tired feeling we know too well.
Magnesium’s soothing effect on your nervous system is likely the magic behind its stress-busting powers [2]. By boosting GABA and keeping cortisol in check, magnesium helps calm your mind and dial down stress levels, leaving you feeling more grounded and relaxed.
How Does Magnesium Deficiency Affect Mental Health?
Magnesium doesn’t just help your body relax — it plays a vital role in keeping your mental health in check, something we don’t discuss enough. Think of magnesium as the behind-the-scenes player that helps keep your mood steady, stress levels in check, and your mind calm.
One of magnesium’s main jobs is to regulate neurotransmitters, the chemicals that carry signals between your brain cells. Neurotransmitters like GABA are responsible for relaxing your nervous system, and magnesium helps increase their activity, which can reduce feelings of anxiety and stress.
On top of that, magnesium can lower cortisol levels — the stress hormone that tends to spike during high-pressure situations. When cortisol is kept under control, your body can handle stressful situations better without sending you into panic mode.
How Much Magnesium Is Needed to Combat Anxiety or Depression?
Magnesium dosage isn’t a one-size-fits-all deal. How much you need depends on your age, gender, and overall health. For most adults, the health bodies suggest taking around 310 to 240 mg a day [1].
But what is the best magnesium for anxiety and depression? One study found that between 125 to 300 mg of magnesium effectively treated depression [3].
That said, finding the right amount depends on the individual. Before diving into a new supplement routine, check in with a healthcare provider. They can guide you toward the right dosage based on your situation.
How Can Magnesium Help With Sleep and Anxiety?
Let’s break down exactly how magnesium works for sleep and anxiety.
1. Regulates Neurotransmitters
We’ve said it before, but magnesium is vital in helping balance neurotransmitters like GABA. Why is this particularly important for sleep and anxiety? GABA is known for slowing down brain activity and putting your mind in “chill mode.” Without enough magnesium, your brain might get stuck in overdrive, making it harder to relax or fall asleep.
2. Supports Melatonin Production
Melatonin — aka the body’s natural sleep hormone — signals to your body when it’s time to wind down for the night. Magnesium plays a big part in the hormone’s production. If your melatonin levels are out of whack, it’s a recipe for tossing and turning.
By boosting melatonin production, magnesium helps keep your internal clock on track, making it easier to doze off and stay asleep through the night.
3. Reduces Cortisol Levels
Cortisol, often called the “stress hormone,” is another factor that can mess with your sleep and ramp up anxiety. High cortisol levels at night can keep you wired when you should be winding down. Magnesium helps to lower cortisol, allowing you to shift from “fight or flight” into a more relaxed state, making it easier to drift off into restful sleep.
4. Reduces Stress Hormones
Beyond just cortisol, magnesium also helps manage other stress hormones that can build up and wreak havoc on your mental health. When magnesium levels are balanced, your body is better equipped to handle stress, preventing those intense, anxious moments from taking over your day or night.
>>Check out BIOptimizers Magnesium Breakthrough here
Best Foods for Magnesium
Supplements can be handy when you need a quick magnesium boost, but getting your fix from whole foods is always better. Why? Because food offers more than just magnesium — you’re getting a mix of other vital nutrients your body needs. Let’s look at some of the best magnesium-packed foods you can easily add to your diet.
Beans
Legumes, like black beans, kidney beans, and lentils, are packed with magnesium. For example, a cup of cooked black beans has over 120 mg of this mineral, making them a no-brainer to add to your diet.
Whole Grains
Whole grains are another excellent way to increase your magnesium intake. Quina, brown rice, and oats all make the cut. Just half a cup of cooked quinoa gives you about 75 mg of magnesium.
Leafy Greens
Spinach, kale, and other leafy greens aren’t just good for your overall health — they’re also loaded with magnesium. In fact, 1 cup of cooked spinach delivers over 150 mg of this essential mineral. Throw it in a salad or stir-fry, and you’re good to go.
Nuts
Looking for a healthy, crunchy snack? Try nuts like almonds, cashews, or peanuts. A quarter cup of dry-roasted almonds contains roughly 80 mg of magnesium, a perfect midday pick-me-up.
Which Magnesium Is Best for Sleep and Anxiety?
Like dosages, there’s no one-size-fits-all answer to picking the right magnesium supplement. Each type has its perks and potential drawbacks. Let’s look at some of the most popular types of magnesium for sleep and anxiety:
Magnesium Threonate
This specialized form of magnesium was engineered with brain health in mind. It’s designed to cross the blood-brain barrier — meaning it can pass through the protective membrane surrounding the brain. There, magnesium can directly influence brain activity, cognitive function, and mood regulation.
So, if you have trouble “turning your brain off” at night, magnesium threonate could be a good choice for you.
Magnesium Glycinate
Looking for something to calm your mind and help you relax? Magnesium glycinate is a highly absorbable nutrient known for its soothing effects. This form also helps balance neurotransmitters and can lower stress hormone levels like cortisol.
Magnesium Malate
Formed by pairing magnesium with malic acid, this form of magnesium is much easier for your body to absorb. It’s beneficial for those battling muscle tension, fatigue, or even fibromyalgia-related discomfort [4].
Magnesium Taurate
A bit different from the others, magnesium taurate combines magnesium with taurine, an amino acid. Together, they may help to create a calming effect on your nervous system, which makes it a potential go-to for those struggling with anxiety or insomnia.
Magnesium L-Threonate
Like its cousin, magnesium threonate, this type is crafted to cross the blood-brain barrier, directly impacting cognitive function. Researchers have studied this particular magnesium in relation to sleep. They’ve found that supplementing magnesium l-threonate can significantly improve deep sleep, REM sleep scores, and more [5].
What Are the Best Magnesium Supplements for Sleep and Anxiety?
With so many supplements on the market, how can you know which one to go with? We’ve done the research for you, compiling some of the top-rated magnesium supplements in the UK.
1. BIOptimizers Magnesium Breakthrough
BIOptimizers takes a comprehensive approach to magnesium supplementation, making it our top pick for the best magnesium for sleep and anxiety. It addresses so many aspects, whether you’re chasing deeper sleep, dealing with low energy, or managing stress and muscle tension.
It addresses all these issues because it’s packed with 7 different forms of magnesium — saving you from choosing between different types. One of its main benefits for sleep is how it tackles stress, often the root cause of insufficient sleep. Beyond that, it could also help with digestion, anxiety, memory, focus, and more.
What Do Customers Think?
Users on Trustpilot praise this supplement for how it has improved their sleep and reduced stress after just a couple of weeks of use [6]. But, despite the supplement’s effectiveness, one customer shared their frustration of waiting 3 weeks only to find out their order had been canceled due to a system change [7].
>>Check out BIOptimizers Magnesium Breakthrough here
2. Organifi Essential Magnesium
Organifi Essential Magnesium is one of the best magnesium glycinate for sleep, designed to be ultra-absorbable so you can fully reap the benefits of this mineral. These vegan-friendly supplement keeps it simple with just 1 key ingredient: magnesium glycinate.
What’s great about this supplement is its versatility—it helps increase your natural energy levels while also promoting better sleep. It’s a win-win for both day and night!
What Do Customers Think?
“Love this product…been using it for a while now and it really helps with my sleep,” a customer on Amazon shared [8].” Another user appreciated that the product is organic and free from unhealthy additives [9]. However, not all feedback is positive, with one user mentioning that the supplement caused them stomach issues [10].
>>Check out Organifi Essential Magnesium here
3. Akasha Naturals Magnesium Glycinate
Akasha Naturals Magnesium Glycinate stands out for its effects on resolving muscle tension, making it a strong contender for promoting a peaceful night’s sleep for people with sore muscles or restless legs. What makes it so effective? It uses magnesium glycinate, which allows your body to absorb the ingredients quickly.
Their key ingredient—magnesium bis-glycinate—is known for being gentle on your system while working to relax muscles and support deeper sleep. This is perfect for those nights when stress keeps you tossing and turning.
What Do Customers Think?
Akasha Naturals gets glowing reviews on its official website, with one reviewer calling its magnesium “the best on the market,” although another user mentioned that it’s a bit hard to swallow since it’s not in capsule form [11].
>>Check out Akasha Naturals Magnesium Glycinate here
4. MagTech Magnesium Supplement
Natural Stacks’ MagTech Magnesium Supplement is designed to help you get a deep, restful sleep without waking up groggy. It doesn’t stop with sleep benefits — it’s also great for boosting energy during the day, managing stress, sharpening your brainpower, and more.
Its secret sauce? A special MagTech blend created by MIT scientists that’s highly absorbable, ensuring your body gets the most out of every dose.
What Do Customers Think?
MagTech Magnesium Supplement has received glowing reviews on Amazon, with one user noting that it helps them sleep peacefully through the night without any morning grogginess [12]. On the downside, some users reported it didn’t improve their sleep, so it’s something to consider before trying it out [13].
>>Check out MagTech Magnesium Supplement here
Potential Side Effects of Magnesium Supplements
While magnesium supplements are usually easy on the system, it’s still good to keep an eye out for possible side effects — especially if you’re taking higher doses. Some common effects include:
- Diarrhea
- Abdominal cramps
- Nausea
- Bloating
These issues tend to pop up in certain forms, like magnesium oxide or carbonate, which the body doesn’t absorb so well. To play it safe, start small. Begin with a lower dose, maybe 300 mg or less, and slowly work your way up if needed.
You can also opt for a form that’s easier to absorb, like magnesium glycinate or threonate. This may help reduce the chances of having stomach issues.
FAQs on Magnesium, Sleep and Anxiety
Let’s look at other frequently asked questions so you won’t be left in the dark about other questions you may have about this supplement.
Magnesium Citrate or Glycinate: Which Is Better for Sleep?
Both forms of magnesium can help with sleep, but glycinate often steals the show. It’s more easily absorbed and has a soothing effect on the nervous system, making it a great option for those who want deeper, restful sleep.
What Is the Best Magnesium for Deep Sleep?
Looking primarily for a deeper, rejuvenating sleep? Forms of magnesium that combine the mineral with threonate or L-threonate are often recommended. They can directly influence brain activity, improving the quality and duration of your sleep.
Is It Safe to Take Calm Magnesium Every Night?
For most people, taking Calm Magnesium — a popular magnesium supplement — every night is safe if you stick with the recommended dose (300 to 400 mg daily). Always check with your doctor to be sure, especially if you’re taking other medications or dealing with other medical conditions.
Magnesium vs. Melatonin: Which Is Better for Sleep?
Magnesium and melatonin both have their strengths when it comes to sleep, but they work differently. Magnesium helps regulate your sleep-wake cycle and supports melatonin production, while melatonin is a hormone that tells your body when it’s time to wind down. Some people find combining the two can offer the best of both worlds for a better night’s sleep.
Which Magnesium Is Best for Anxiety?
Magnesium glycinate, magnesium threonate, and magnesium taurate are all top choices for calming anxiety. They’re highly absorbable and have a soothing effect on the nervous system — perfect for winding down.
How Much Magnesium Glycinate for Sleep?
Most people take between 200 and 400 mg of magnesium glycinate before bed to support sleep. Your best bet is to start on the lower end and see how your body responds.
Final Thoughts on Which Magnesium Is Best for Sleep and Anxiety
Magnesium is a dynamic mineral that may be the missing element for better sleep and anxiety relief. Our top pick, BIOptimizers Magnesium Breakthrough, includes 7 major forms of magnesium, providing comprehensive support for relaxation, muscle function, and overall well-being.
That said, the options on our list contain unique combinations of magnesium forms, targeting different areas of the body for optimal absorption and effectiveness. Understanding the different forms of magnesium — and what each offers — will help you pick the right product for your needs.
>>Check out BIOptimizers Magnesium Breakthrough here
References:
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
- Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Coudray, C., Singewald, N., Brown, E. S., Joffe, R. T., Altura, B. M., Meacham, S. L., Lazard, E. M., Organization, W. H., Varley, C. K., Weston, P. G., Wacker, W. E., Durlach, D., Cernak, I., Aaserud, M., Fromm, L., Meyer, J. S., Anon., Dean, C., Firoz, M., … Mark, L. P. (2006, March 20). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. https://www.sciencedirect.com/science/article/abs/pii/S0306987706001034
- Chen, H. Y., Cheng, F. C., Pan, H. C., Hsu, J. C., & Wang, M. F. (2014). Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. PloS one, 9(1), e85486. https://doi.org/10.1371/journal.pone.0085486
- Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024, August 17). Magnesium-l-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine: X. https://www.sciencedirect.com/science/article/pii/S2590142724000193
- “Laura Wright Gave Magnesium Breakthrough【Official & Deals ✔️✔️✔️ 】 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/66899dcc0a012e3ed4a9e8c4. Accessed 4 Oct. 2024.
- “Jacalyn Gave BiOptimizers 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/60df2ccff9f48702a88ebfe7. Accessed 4 Oct. 2024.
- “Check out This Amazon Review of Organifi Essential Magnesium Glycinate Supplement for Bone Support and Muscle Health, 150mg, 60 Vegan Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0C4ZJX5RM/R46KY5PHKV4Z4?ie=UTF8&ASIN=B0C4ZJX5RM. Accessed 4 Oct. 2024.
- “Check out This Amazon Review of Organifi Essential Magnesium Glycinate Supplement for Bone Support and Muscle Health, 150mg, 60 Vegan Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0C4ZJX5RM/R29G339IO4IJSU?ie=UTF8&ASIN=B0C4ZJX5RM. Accessed 4 Oct. 2024.
- “Check out This Amazon Review of Organifi Essential Magnesium Glycinate Supplement for Bone Support and Muscle Health, 150mg, 60 Vegan Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0C4ZJX5RM/R2X87BSQ5CTK1W?ie=UTF8&ASIN=B0C4ZJX5RM. Accessed 4 Oct. 2024.
- “Magnesium Glycinate – 120 Tablets.” Akasha Naturals, https://akashanaturals.com/products/magnesium-glycinate-120-tabs-akn. Accessed 4 Oct. 2024.
- “Check out This Amazon Review of MagTech Magnesium Supplement – Chelated Magnesium Complex – 3 Forms of Magnesium: Magtein Magnesium L-Threonate, Glycinate & Taurate – Supports Relaxation & Brain Health*, 90 Magnesium Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0CYJC1YP5/R199XJ0JGO7YIF?ie=UTF8&ASIN=B00HZWHGJ4. Accessed 4 Oct. 2024.
- “Check out This Amazon Review of MagTech Magnesium Supplement – Chelated Magnesium Complex – 3 Forms of Magnesium: Magtein Magnesium L-Threonate, Glycinate & Taurate – Supports Relaxation & Brain Health*, 90 Magnesium Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B00HZWHGJ4/R28VGITH342F4L?ie=UTF8&ASIN=B00HZWHGJ4. Accessed 4 Oct. 2024.
