Getting a good night's sleep is essential for your overall health and wellbeing. But if you're having trouble sleeping, you may want to consider taking a magnesium supplement. Magnesium is an essential mineral that helps regulate sleep, immune health, and lower blood pressure. It can also help reduce stress and anxiety, which can interfere with your sleep.
But with so many different types of magnesium supplements available, it can be hard to know which one is best for you. Here's a look at the 8 best magnesium supplements for sleep, plus tips on dosage and safety.
About Magnesium and SleepMagnesium is an essential mineral that plays an important role in regulating sleep. Studies have found that magnesium helps reduce stress and anxiety, which can interfere with your sleep. It also helps relax the muscles and nerves, which can help you fall asleep faster and stay asleep longer.
Magnesium also helps regulate melatonin, the hormone responsible for regulating your sleep-wake cycle. Low levels of magnesium have been linked to poor sleep quality and insomnia.
How We ChooseWhen choosing a magnesium supplement for sleep, it's important to consider the type of magnesium, dosage, and safety. Magnesium comes in many different forms, including magnesium glycinate, citrate, chloride, and oil.
Each form has its own benefits and drawbacks. Magnesium glycinate is one of the most popular forms of magnesium because it is gentle on the stomach and has good bioavailability. It is also combined with an additional sleep aid and an amino acid, glycine, making it one of the most common magnesium supplements used to achieve better sleep. Magnesium citrate is another popular form of magnesium because it has a high absorption rate and is often used to treat constipation in higher doses. Magnesium chloride is also useful for treating magnesium deficiency and constipation, but it is also an effective treatment for heartburn. Finally, magnesium oil is a popular choice for a magnesium supplement because it has a high absorption rate and can be applied directly to the skin for maximum absorption.
Our PicksHere are our top picks for the 8 best magnesium supplements for sleep:
- Magnesium Glycinate: This supplement contains 120 mg of magnesium glycinate per capsule.
It is gentle on the stomach and has good bioavailability.
- Magnesium Citrate: This supplement contains 200 mg of magnesium citrate per capsule. It has a high absorption rate and is often used to treat constipation in higher doses.
- Magnesium Chloride: This supplement contains 100 mg of magnesium chloride per capsule. It has a high absorption rate and is useful for treating magnesium deficiency and constipation.
- Magnesium Oil: This supplement contains 100 mg of magnesium oil per capsule. It has a high absorption rate and can be applied directly to the skin for maximum absorption.
However, do not exceed the tolerable upper limit of 350 mg daily or you may experience abdominal cramps and diarrhea. It's important to talk to your doctor before taking any supplements to make sure they are safe for you. Your doctor can also help you determine the right dosage for your needs.