Magnesium is one of the most impactful supplements for sleep quality — and most people don't get enough of it. An estimated 50% of Americans are magnesium deficient, and the effects on sleep can be profound.
Why Magnesium Matters for Sleep
Magnesium plays a role in over 300 enzymatic reactions in your body. For sleep specifically, it helps regulate neurotransmitters that calm the nervous system and prepare your body for rest. It also helps regulate melatonin, the hormone that guides your sleep-wake cycle.
Types of Magnesium
Not all magnesium supplements are created equal. The form of magnesium determines how well your body absorbs it and what benefits you get:
Magnesium Glycinate — Best for sleep and relaxation. Highly bioavailable and gentle on the stomach. This is our top recommendation for sleep.
Magnesium L-Threonate — Crosses the blood-brain barrier effectively. Good for cognitive function and may help with sleep quality.
Magnesium Citrate — Well-absorbed and affordable. Can have a laxative effect at higher doses.
Dosing
The recommended daily allowance for magnesium is 310-420mg for adults, depending on age and sex. For sleep benefits, many practitioners recommend 200-400mg of magnesium glycinate taken 1-2 hours before bed.
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