Which Types of Magnesium Are Good for Sleep?

You may have heard about the potential benefits of supplementing with magnesium for sleep. Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including those linked to sleep.1 Some research suggests that certain types of magnesium, including magnesium glycinate and magnesium L-threonate, may improve sleep quality and duration.

This article explores how magnesium may help improve sleep quality and the potential benefits and side effects of supplementing with magnesium for sleep.

Types of Magnesium for Sleep 

There are several types of magnesium supplements, and each has potential benefits for your brain and body. The following forms of magnesium may help improve sleep quality:
Magnesium glycinate: Magnesium glycinate is magnesium bound to glycine (an amino acid).2 Easy for the body to absorb, magnesium glycinate is known for its calming properties and may promote relaxation and sleep. Research shows that magnesium glycinate may help relax the mind and body, potentially reducing stress and anxiety that can interfere with sleep.3
Magnesium oxide: Magnesium oxide is sometimes used for magnesium deficiency and to reduce acid reflux (heartburn).4 Some studies suggest that magnesium deficiency may negatively affect sleep duration and quality, so increasing magnesium levels in the body with magnesium oxide may help improve your sleep.5
Magnesium L-threonate: This form of magnesium has gained attention for its potential cognitive benefits. Research suggests magnesium L-threonate may improve cognitive function, address age-related insomnia in older adults, and contribute to a more tranquil sleep.5
Magnesium Citrate for Constipation
Magnesium citrate is often used as a laxative to treat constipation. It draws water into the intestines, which helps soften the stool and relieve constipation.6 Follow a healthcare provider’s recommended dosage guidelines when using magnesium citrate for constipation, and drink plenty of water to prevent dehydration.
Benefits of Supplementing With Magnesium for Sleep
Approximately 30% of adults struggle with insomnia, and magnesium is gaining popularity as a natural sleep aid supplement.7 Though researchers are still exploring the connection between magnesium and sleep, some evidence suggests that magnesium has potential benefits that may help you get a more restful and rejuvenating sleep.

Calm the Nervous System 

Magnesium plays a crucial role in regulating the nervous system by balancing the activity of chemical messengers that send signals within your nervous system and brain (neurotransmitters).
Magnesium also helps regulate melatonin, a hormone that maintains your circadian rhythm (sleep-wake cycle).
Reduce Insomnia
Some research suggests that magnesium deficiency can lead to sleep problems, such as insomnia. Supplementing with magnesium can help restore magnesium levels, promoting healthier sleep patterns.

Alleviate Anxiety and Depression

Mental health disorders, such as anxiety and depression, are linked to an increased risk of insomnia and poor sleep quality.12 Research shows that magnesium supplementation can improve depression symptoms and reduce anxiety, which suggests magnesium may help enhance sleep quality.133

Side Effects From Taking Magnesium for Sleep 

Magnesium is considered safe for most people, but it is possible to experience side effects when supplementing with magnesium, especially when taking large doses. Possible magnesium supplementation side effects include:16
Diarrhea
Nausea
Stomach cramping
Low blood pressure
Drowsiness
Muscle weakness