BioStacksHow Magnesium supports sleep
When it comes to sleep, Magnesium is one of the most key nutrients to consider. Cofactor in over 300 enzymatic reactions including energy production, protein synthesis, and nervous system regulation. Magnesium glycinate is preferred for calm and sleep support with minimal GI effects, threonate (Magtein) crosses the blood-brain barrier for cognitive benefits, and citrate has a mild laxative effect useful for constipation. Oxide is cheap but poorly absorbed (~4%).
What dose to look for
Clinical studies typically use 100–400 mg of magnesium. Common clinical supplemental range; RDA for total intake is 310-420 mg. Supplements that fall short of this threshold are unlikely to match what clinical trials achieved.
What form to look for
Avoid magnesium oxide — low absorption (~4%). Avoid magnesium stearate — filler, not a bioavailable form. For best results, choose magnesium glycinate or magnesium citrate.
Clinical research
Magnesium has strong clinical evidence for sleep benefits. Meta-analyses confirm benefits for blood pressure, sleep, and glucose; ~50% of adults may be subclinically deficient Learn more
Natural Factors
Stress-Relax Nighttime Magnesium Glycinate With Melatonin, GABA & L-Theanine
magnesium glycinate · 200 mg
Shop Sante
Magnesium, 150 Capsules
magnesium bisglycinate · 420 mg
Solgar
Chelated Magnesium
glycinate chelate · 400 mg
Solaray
Higher Absorption Magnesium Glycinate 350mg
magnesium bisglycinate · 350 mg
KAL
High Absorption Magnesium Glycinate 350
magnesium bisglycinate · 350 mg
Source Naturals
Magtein Magnesium L-Threonate 667 mg
magnesium l-threonate · 2000 mg
NOW
Magtein
magnesium l-threonate · 2000 mg
Nature's Bounty
Magnesium Glycinate, High Absorption, 120 Capsules (120 mg per Capsule)
magnesium glycinate · 240 mg
Paradise Earth's Blend
Magnesium
magnesium glycinate · 250 mg
Doctor's Best
High Absorption Magnesium 200 mg
lysinate glycinate · 200 mg