8 Best Magnesium Supplements for Sleep in 2025

Magnesium supplements could help your body relax, calm your nervous system, and produce sleep-friendly neurotransmitters like GABA. They may also help lower stress, reduce anxiety, and promote deeper, more restful sleep.

A poor diet, high-stress levels, and certain health issues can lead to low magnesium levels, making it harder to sleep. Choosing the right magnesium formula may help fill this gap and support a natural, healthy sleep cycle.

However, with so many products in the market, choosing the one that aligns with your specific health goals could be overwhelming.

To make it easier, this article highlights the 8 best magnesium supplements for sleep to help you achieve a full night of restful sleep.

We’ve also included some key tips on choosing the right formula for yourself, along with potential drawbacks to keep in mind before adding magnesium to your routine.

8 Best Magnesium Supplements for Sleep

1. Micro Ingredients Magnesium Glycinate

   

   Micro Ingredients Magnesium Glycinate claims to support relaxation and restorative sleep. It offers 500mg of Magnesium Glycinate per serving (3 capsules), which may help you unwind after a hectic day.

   The makers state that the Micro Ingredients Magnesium Glycinate formula may also prevent nighttime cramps and tension by supporting proper muscle function, allowing you to rest more comfortably.

   Micro Ingredients Magnesium Glycinate could also help regulate cortisol, the stress hormone, calming your nervous system and creating a more relaxed state for sleep.

   Micro Ingredients Magnesium Glycinate is said to support a steady heart rhythm and balanced blood pressure, which might help promote deeper sleep by reducing nighttime restlessness.

   According to the official website, Micro Ingredients Magnesium Glycinate is made in the USA using non-GMO ingredients, free from preservatives, artificial colors, sugar, dairy, soy, gluten, and tree nuts. It has also undergone rigorous third-party lab testing to ensure purity and potency.

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   Pros

   • High absorption magnesium glycinate for better bioavailability.
   • Supports stress relief, muscle relaxation, and restful sleep.
   • Gentle on digestion, reducing the risk of stomach discomfort.
   • Free from artificial additives, dairy, soy, gluten, and tree nuts.
   • It is a third-party lab tested for purity, potency, and safety.
   • Manufactured in the USA with non-GMO ingredients.

   Cons

   • Requires three capsules per serving for full dosage.
   • You may take time to notice the full benefits of improved sleep and relaxation.
   • Not flavored, which you may find less appealing.

2. SaltWrap Mag R&R

   

   As per the official website, SaltWrap Mag R&R is a natural muscle recovery and sleep support formula that may help relieve and prevent nighttime leg cramps while improving sleep quality. It is said to contain eight science-backed ingredients, including magnesium glycinate, KSM-66 ashwagandha, and passion flower, that could help relax your muscles, reduce pain symptoms, and regulate healthy nerve function.

   SaltWrap Mag R&R might help calm muscle contractions and reduce involuntary spasms, allowing your body to relax fully before bedtime. It may also help minimize disturbances that can interfere with deep, restorative sleep by easing muscle tightness and soothing nerve signals.

   KSM-66 ashwagandha and passion flower in SaltWrap Mag R&R could support neurotransmitter function, reducing stress and promoting a calm, relaxed state that makes it easier to drift into sleep naturally.

   The makers advised taking 3 SaltWrap Mag R&R capsules in the evening, about 30 minutes before bed. They also state that to assess tolerance, you may start with 1-2 capsules and adjust as needed.

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   Pros

   • Contains clinically effective doses of 8 science-backed ingredients.
   • It may help relieve and prevent nighttime leg cramps.
   • Supports deeper, more restorative sleep.
   • Promotes muscle relaxation and reduces tension.
   • Includes KSM-66® Ashwagandha for stress relief.
   • Uses magnesium glycinate, a highly absorbable form of magnesium.

   Cons

   • It may not work instantly for severe muscle cramps.
   • You may experience mild digestive discomfort.
   • Larger capsule sizes might be difficult for some to swallow.
   • It may interact with medications that affect muscle relaxation or sleep.

3. Pure Encapsulations Magnesium Glycinate

   

   Pure Encapsulations Magnesium Glycinate claims to support relaxation and restful sleep. It may aid in the metabolism of carbohydrates, amino acids, and fats, ensuring efficient energy production during the day so your body can unwind at night.

   According to the makers, Pure Encapsulations Magnesium Glycinate might help regulate blood pressure and maintain a steady heart rate by promoting cardiovascular health, which is essential for deep sleep.

   Pure Encapsulations Magnesium Glycinate could support cognitive and neuromuscular function by regulating neurotransmitters like GABA, which may promote relaxation and reduce stress. It might also support calcium metabolism, helping prevent muscle cramps and restlessness that can disrupt sleep.

   Made with scientifically backed vegan ingredients, Pure Encapsulations Magnesium Glycinate is said to be gentle on digestion and free from gluten, GMOs, and animal products.

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   Pros

   • It may support relaxation and improve sleep quality.
   • Helps regulate muscle function and prevent cramps.
   • Promotes heart health and steady blood pressure.
   • Aids in stress reduction by balancing neurotransmitters.

   Cons

   • You may experience mild drowsiness if taken during the day.
   • Requires multiple doses per day for optimal results.

4. Designs For Health NeuroMag

   

   As per the official website, Designs for Health NeuroMag features Magtein (magnesium L-threonate), a patented form of magnesium that may support brain function, enhance cognitive performance, and promote restful sleep.

   Designs for Health NeuroMag may also help improve your sleep quality by reducing stress and supporting neurotransmitter function, helping you relax and achieve deeper, more restorative rest.

   Magtein in Designs for Health NeuroMag can efficiently cross the blood-brain barrier, potentially supporting better memory, learning, and focus. It could also help regulate neurotransmitters like glutamate and GABA, promoting mental clarity while calming the nervous system.

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   Pros

   • Features Magtein® (magnesium L-threonate) for maximum effectiveness.
   • It may enhance memory and focus by maintaining healthy synaptic connections.
   • It could support stress relief and deeper sleep.
   • Free from gluten, dairy, soy, and GMOs and suitable for vegetarians and vegans.

   Cons

   • Patented Magtein® may make the formula expensive.
   • Benefits for cognitive function and sleep may take time to become noticeable.

5. ELMNT Triple Sleep Magnesium

   

   According to the makers, ELMNT Triple Sleep Magnesium is a melatonin-free sleep aid that may help you relax, fall asleep faster, and wake up feeling refreshed without grogginess or brain fog.

   ELMNT Triple Sleep Magnesium is said to combine 1,000 mg of Magtein (Magnesium L-Threonate), 200 mg of L-Theanine, and 50 mg of Apigenin to help calm your mind and support deep, restorative sleep.

   ELMNT Triple Sleep Magnesium could help relax your nervous system, enhance cognitive function, and improve sleep quality. The makers added l-theanine in ELMNT Triple Sleep Magnesium, which might promote relaxation by reducing stress, making it easier to sleep.

   ELMNT Triple Sleep Magnesium also features apigenin, which may further enhance sleep by reducing oxidative stress and balancing brain chemicals that regulate rest and relaxation.

   This formula claims to be third-party lab tested, made in a GMP-certified facility, and free from fillers, proprietary blends, or unnecessary ingredients. For added transparency, the makers also provide the certificate of analysis upon request, ensuring the highest quality and purity.

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   Pros

   • It may help promote natural sleep without disrupting your sleep cycle.
   • It could support brain health while improving relaxation and sleep quality.
   • It might promote calmness and reduce stress.
   • It may help enhance sleep depth by reducing oxidative stress.
   • No grogginess or brain fog the next morning.
   • Third-party lab tested and GMP-certified for quality, purity, and safety.
   • No fillers or unnecessary ingredients, ensuring a clean and transparent formula.

   Cons

   • Doesn’t cause drowsiness, so it may not work if you need a sedative effect.
   • It may cause mild bloating in those sensitive to magnesium.
   • Capsules may be hard to swallow for some users.
   • Not strong enough for severe sleep issues.

6. Future Kind Vegan Magnesium

   

   Future Kind Vegan Magnesium claims to deliver 200mg of bioavailable magnesium, sourced from magnesium bisglycinate chelate and magnesium oxide, to support essential body functions.

   Future Kind Vegan Magnesium could help calm your nervous system by increasing gamma-aminobutyric acid (GABA) levels, a neurotransmitter that reduces brain activity and promotes relaxation. It might also help quiet and relax your mind, making it easier to fall asleep.

   As per the manufacturer, Future Kind Vegan Magnesium may contribute to an uninterrupted sleep cycle by balancing hormones like cortisol. It may help relax your muscles and reduce tension, which could further enhance your comfort, preventing restlessness and nighttime discomfort that can disrupt sleep.

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   Pros

   • Contains highly absorbable magnesium for better relaxation and sleep support.
   • Helps regulate stress hormones and promote a calm nervous system.
   • Supports muscle relaxation, reducing nighttime restlessness.
   • Aids in energy production without causing drowsiness during the day.
   • 100% vegan and free from GMOs, gluten, soy, and artificial additives.

   Cons

   • The magnesium oxide component has lower bioavailability compared to bisglycinate.
   • It is only available on its official website for purchase.
   • It might not provide immediate relief for stress or sleep disturbances.

7. Momentous Magtein Magnesium

   

   According to the official website, Momentous Magtein Magnesium delivers 145mg of magnesium from 2 grams of Magtein Magnesium L-Threonate per serving. It may help regulate neurotransmitters and nerve signals by increasing magnesium levels in your brain, promoting a sense of calm that may improve sleep quality. This targeted support for the nervous system could help quiet a busy mind, making it easier to fall asleep and stay asleep. Momentous Magtein Magnesium could also help aid in cognitive function by enhancing synaptic plasticity, memory, and focus, helping to reduce mental strain that can interfere with your rest.

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   Pros

   • Contains 145mg of magnesium for optimal brain absorption.
   • It may enhance sleep quality by promoting relaxation and calming your nervous system.
   • Supports cognitive function, including memory, focus, and learning.
   • Aids in neurotransmitter regulation, which could help reduce mental stress before sleep.
   • It might support muscle function, enzyme activity, and blood pressure regulation.

   Cons

   • You might experience mild digestive discomfort.
   • You’ll need to take multiple capsules per serving, which may feel inconvenient.
   • It’s primarily available online, so finding it in local stores could be difficult.

8. Performance Lab Magnesium

   

   Performance Lab Magnesium claims to use high-quality NutriGenesis and L-Threonate Magnesium to help your body absorb this essential mineral effectively.

   It may help boost your energy by supporting ATP production, reducing fatigue, and helping you stay active during the day while promoting better rest at night. It could also help strengthen your bones and teeth and may prevent muscle cramps that can disrupt sleep.

   As per the official website, Performance Lab Magnesium might support brain function by improving memory, focus, and learning while balancing neurotransmitters like GABA to help you relax and fall asleep faster. It could also help your muscles stay relaxed, reducing tension for a deeper, more restful sleep.

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   Pros

   • Combines NutriGenesis® and L-Threonate Magnesium for superior absorption.
   • Supports energy, brain function, and muscle relaxation in one formula.
   • Helps balance stress hormones for better mood and sleep quality.
   • It may reduce muscle cramps and tension that disrupt sleep.
   • Promotes heart health by supporting healthy blood pressure and heartbeat.

   Cons

   • Only available in capsule form, which may not suit if you prefer powders or liquids.
   • L-Threonate form is effective for the brain but has a lower elemental magnesium content.

How To Choose The Right Magnesium Supplement?

1. Understanding Magnesium’s Role In Sleep

   Magnesium supplements may play a significant role in your body’s ability to relax and achieve restful sleep. They may work by increasing GABA (gamma-aminobutyric acid), a neurotransmitter that slows down nerve activity, helping your brain and body transition into a calm, sleep-ready state. Without sufficient GABA, your mind may remain overstimulated, making it difficult to unwind and sleep.

   Look for a magnesium supplement whose formulation could help control stress hormones like cortisol, which can interfere with sleep when elevated. High cortisol levels signal your body to stay alert, often leading to restlessness and nighttime awakenings. If you often experience muscle tension, restless legs, or nighttime anxiety, magnesium supplementation may help ease these symptoms and create the conditions for better sleep.

2. Types Of Magnesium For Better Sleep

   When choosing a magnesium supplement for sleep, you need to know that not all types work the same way. Some forms are better absorbed and more effective at helping you relax, while others serve different purposes. Magnesium glycinate is known to support better sleep because it’s highly absorbable and combined with glycine, an amino acid that may promote calmness. This combination could help reduce stress, relax your muscles, and improve sleep quality. Magnesium citrate could also be a suitable choice, as it’s well-absorbed and may also support digestion, making it helpful if you deal with bloating or constipation at night.

   If you’re looking for cognitive benefits alongside sleep support, magnesium L-threonate could be a good option. It crosses the blood-brain barrier and supports brain function, which may help quiet your mind and improve sleep quality over time. However, magnesium oxide isn’t suitable for sleep since it has low absorption and is mainly used for relieving constipation.

3. Other Ingredients To Look For

   You should look for magnesium formulas that include additional sleep-supporting ingredients to enhance relaxation. Melatonin is a common addition, as it helps regulate your sleep-wake cycle and can make it easier to fall asleep. Some magnesium supplements also include l-theanine, an amino acid found in green tea, which could help promote calmness by increasing alpha brain waves and reducing stress. This can complement magnesium’s relaxing effects. Magnesium products with chamomile might help ease anxiety and improve sleep quality.

   If you prefer a pure magnesium supplement, check the ingredient label to ensure it doesn’t contain unnecessary fillers, artificial additives, or preservatives that could interfere with absorption or cause unwanted side effects. Some lower-quality supplements include binders, synthetic colors, or added sugars, which offer no benefits and may even reduce effectiveness.

4. Third-Party Testing And Quality Assurance

   When choosing a magnesium product for sleep, quality and safety should be your top priority. Many supplements on the market aren’t tested thoroughly, which means they could contain lower amounts of magnesium than advertised or even harmful substances like heavy metals, pesticides, or unnecessary fillers. To avoid this, always look for third-party testing, where independent labs check the supplement for purity, strength, and safety before it reaches you. This ensures that what’s listed on the label is exactly what’s inside the bottle.

   To make sure you’re choosing a safe and high-quality supplement, look for certifications from NSF, USP, or ConsumerLab organizations that test products to confirm they meet strict health and manufacturing standards. Make sure to check if the supplement is GMP-certified (Good Manufacturing Practices), non-GMO, and free from artificial additives, as these are signs of a high-quality product.

Side Effects Of Magnesium Supplements For Sleep

1. Digestive Issues

   Magnesium supplements, especially magnesium citrate and magnesium oxide, act as natural laxatives by drawing water into the intestines, which can lead to diarrhea, bloating, and stomach cramps. This happens because excess magnesium that is not absorbed by the body stimulates bowel movements. If you have sensitive digestive systems, you may experience mild to severe discomfort, depending on the dosage and the form of magnesium used.

2. Drowsiness Or Excessive Fatigue

   Since magnesium helps relax muscles and calm the nervous system, taking too much can result in excessive drowsiness or lingering fatigue the next day. This happens when the supplement promotes over-relaxation of the central nervous system, making it harder to feel fully alert upon waking. You may experience difficulty concentrating, sluggishness, or feeling unmotivated throughout the day.

3. Nausea And Vomiting

   Taking magnesium supplements could cause nausea and vomiting due to its potential to irritate your stomach lining. When magnesium enters the digestive tract without food, it may cause an unsettled feeling, mild discomfort, or queasiness as your stomach struggles to process it. In some cases, this irritation can trigger actual vomiting, especially if the dosage is too high. This reaction is more common with poorly absorbed forms like magnesium oxide, which can linger in the stomach longer before being processed.

4. Mental Confusion

   Although magnesium is important for brain function and sleep, extremely high levels can cause neurological symptoms such as brain fog, confusion, difficulty concentrating, and slowed reflexes. This is because excess magnesium suppresses central nervous system activity, leading to a state of cognitive sluggishness. In severe cases, high magnesium levels can result in lethargy, slurred speech, and even loss of consciousness.

5. Kidney Strain

   Your kidneys help flush out excess magnesium. If you have a kidney problem or impaired kidney function, your body may struggle to remove extra magnesium, leading to a dangerous buildup called hypermagnesemia (excess magnesium in the blood). Symptoms include nausea, muscle weakness, confusion, irregular heartbeat, and, in severe cases, cardiac arrest.

6. Muscle Weakness

   Magnesium is known to support muscle function and reduce discomfort during sleep, but it might sometimes cause over-relaxation of muscle fibers, leading to muscle weakness, sluggish reflexes, and lack of coordination. This happens because magnesium blocks calcium from binding to muscle cells, slowing down muscle contraction. Symptoms may include feeling physically weak, having difficulty gripping objects, or struggling with normal movement.

7. Heart Irregularities

   Consuming excessive magnesium can disrupt electrolyte balance and interfere with heart rhythm. In extreme cases, excessive magnesium intake may lead to bradycardia (slow heart rate) or arrhythmias (irregular heartbeat). People with kidney disease, heart conditions, or those on medications affecting heart function should be cautious with magnesium supplementation. You may also experience palpitations, chest discomfort, or shortness of breath.

Alternatives To Magnesium Supplements for Improving Sleep

1. Melatonin

   Melatonin is naturally produced by your brain’s pineal gland in response to darkness. It regulates your circadian rhythm, or sleep-wake cycle, helping signal when it’s time to sleep. Supplementing with melatonin could be helpful if your body’s natural production is disrupted due to jet lag, shift work, or excessive blue light exposure from screens. Melatonin might help you fall asleep faster and improve sleep quality, particularly if you have insomnia or delayed sleep phase syndrome.

2. Valerian Root

   Valerian root contains sedative and anxiolytic (anxiety-reducing) effects. It works by increasing GABA (gamma-aminobutyric acid) levels in your brain, which may help slow down nervous system activity, promoting relaxation and decreasing stress. This effect could be similar to how anti-anxiety medications like benzodiazepines work, but valerian is a natural alternative with fewer side effects. Valerian root may improve sleep latency and sleep quality, making it useful if you struggle with stress-induced insomnia.

3. Chamomile Tea

   Chamomile tea contains apigenin, a natural antioxidant that binds to GABA receptors in your brain, leading to a calming effect. This mild sedative action could help reduce anxiety, promote relaxation, and improve sleep onset. Chamomile is believed to relieve sleep disturbances, particularly in people with generalized anxiety disorder. Drinking chamomile tea before bed might help you feel more at ease, making it easier to drift into a restful sleep.

4. Lavender Essential Oil

   Lavender essential oils are believed to offer calming and sleep-inducing effects. It includes linalool and linalyl acetate, compounds that interact with serotonin and GABA receptors in your brain to reduce stress and anxiety. Inhaling lavender oil or utilizing it in aromatherapy may help lower heart rate and blood pressure, signaling the body to enter a relaxed state. Lavender could help improve sleep efficiency and reduce nighttime awakenings, making it a useful natural remedy for improving sleep quality.

5. Glycine

   Glycine could help lower body temperature, which is essential for initiating sleep. It acts on NMDA (N-methyl-D-aspartate) receptors in your brain to promote relaxation and reduce overactive brain activity. Taking glycine before bed may help shorten sleep onset time, improve sleep efficiency, and enhance deep sleep stages. Glycine may also support serotonin production, which indirectly influences melatonin levels, further regulating sleep patterns.

6. L-Theanine

   L-theanine is present in green tea, which could help promote relaxation by increasing alpha brain waves, which can help calm and alert mental state. It may also boost GABA, serotonin, and dopamine levels, helping reduce stress and anxiety, which can otherwise interfere with your sleep. Unlike sedatives, L-theanine does not cause drowsiness but rather helps you transition into sleep more smoothly by calming the nervous system. Studies show that L-theanine supplementation can improve sleep quality, reduce sleep disturbances, and enhance overall relaxation.

7. Ashwagandha

   Ashwagandha is an adaptogenic herb known for its stress-reducing and sleep-enhancing properties. It works by lowering cortisol (the stress hormone) and supporting GABA activity in the brain, helping reduce anxiety and promote relaxation. The active compound triethylene glycol in ashwagandha could help induce non-REM sleep, improving both sleep onset and overall restfulness.

8. CBD Oil

   CBD (cannabidiol) oil is said to interact with the endocannabinoid system (ECS), which plays a role in regulating sleep, mood, and stress responses. It influences CB1 and CB2 receptors, which may help reduce anxiety, decrease stress levels, and promote relaxation. CBD is believed to increase adenosine levels, a neurotransmitter responsible for sleep pressure, which might help signal your brain when it’s time to rest. Research indicates that CBD may be particularly effective if you are dealing with sleep problems, anxiety, or chronic pain, as it can reduce nighttime discomfort and improve overall sleep quality.

Frequently Asked Questions

1. Can Magnesium Supplements Help With Insomnia?
   Magnesium supplements could help with insomnia, especially if it is caused by stress, anxiety, or muscle tension. It may also support melatonin production, reduce cortisol (the stress hormone), and help relax muscles, all of which contribute to better sleep.
2. Will Magnesium Make Me Feel Groggy In The Morning?
   Magnesium does not typically cause morning grogginess. Unlike sedatives, it works by naturally supporting relaxation rather than inducing drowsiness. However, if you still wake up feeling sluggish, you may need to adjust your dosage.
3. Does Magnesium Interact With Any Medications?
   Magnesium can interact with antibiotics, diuretics, and medications for osteoporosis, heart disease, or blood pressure. If you’re on medication, check with your doctor before combining a magnesium supplement to your daily routine.

Final Thoughts

Magnesium supplements could help you relax, reduce stress, and improve sleep quality by calming your nervous system and supporting your body’s natural sleep cycle. In this article, we have mentioned the 8 best magnesium supplements for sleep.

However, remember that prolonged or excessive use of magnesium can cause digestive issues like diarrhea, bloating, or nausea, especially with magnesium citrate or oxide. If you take a high dose, you might feel too drowsy, tired, or even weak the next day.

If you want to improve your sleep naturally, you can try foods high in magnesium, like leafy greens, nuts, seeds, bananas, and dark chocolate. Herbal remedies like chamomile tea, valerian root, and lavender essential oil could also help you relax before bed.

Other natural options like l-theanine, glycine, and ashwagandha may help reduce stress and make it easier to fall asleep. You can also improve your sleep by combining a healthy diet, stress management, and following good sleep hygiene.