Without a doubt, magnesium glycinate is the best form of magnesium for sleep. Magnesium glycinate is a combination of magnesium and the non-essential amino acid that induces sleep, glycine. There are many different types of magnesium supplements, but selecting the best one for your unique needs doesn't have to be a challenge. Let's take a look at 10 different types of magnesium supplements and the ways they can benefit your body.
Magnesium glycinate is often used in sleep supplements to help you rest better. This supplement may also have calming properties and may be effective in treating mental health disorders or insomnia. However, more research is needed to understand its full effectiveness. As a general rule, I recommend 150 to 350 mg of magnesium daily.
The amount you need may also depend on your individual magnesium levels, and your doctor can help you determine your ideal dose. Magnesium is a relatively new treatment recommendation for better sleep. This nutrient plays an important role in regulating sleep. Current research shows that extra magnesium can help the body relax and even improve symptoms of insomnia.
One of the most popular forms, magnesium glycinate (also known as magnesium bisglycinate) is a combination of magnesium and the amino acid glycine. This organic chelate complex is gentle on the stomach and has good bioavailability. Magnesium malate is thought to be easier to digest than other forms of magnesium and may help regulate it, Gans says. Magnesium citrate is most often used to treat magnesium deficiency and is often used to treat constipation in higher doses.
Magnesium l-threonate is often used for its potential brain benefits and may help control certain brain disorders, such as depression and age-related memory loss. Like magnesium citrate, it is useful for treating magnesium deficiency and constipation, but it is also an effective treatment for heartburn. While you can take magnesium in the hours before bedtime, as recommended for melatonin, you can also take magnesium supplements during the day. Each tablet contains 500 mg of magnesium in the form of magnesium oxide, so it dissolves quickly and is absorbed immediately.
Along with magnesium glycinate, citrate is one of the most popular forms of magnesium; this is one of the most bioavailable magnesium supplements, Keatley says. Magnesium malate is easily absorbed in the digestive tract, making it effective in restoring low magnesium levels. There are several different types of magnesium supplements, but magnesium glycinate is the most commonly used in sleep studies and can be purchased at most grocery or wellness stores. Magnesium glycinate is normally included in many OTC magnesium supplements, but always be sure to check it out, as it is especially recommended for improving sleep.
However, it's important to note that if you don't have a magnesium deficiency, increasing your magnesium intake is unlikely to improve your sleep, says Rami N. While researchers recognize that magnesium plays an important role in regulating sleep, they do not fully understand the effect of magnesium on sleep behaviors. Magnesium L-threonate may help brain health, which could help treat disorders such as depression and memory loss. Magnesium citrate is one of the most popular types of magnesium supplements and is easily absorbed by your body.
Each capsule of this supplement contains 120 mg of magnesium glycinate, a form of the mineral that is often recommended for those who experience digestive problems when taking other forms of magnesium supplements. This supplement not only contains 325 mg of magnesium oxide and magnesium bisglycinate in each serving, but it also contains 25 mg of organic ashwagandha.