If you’re a chronic insomniac, you know how hard it is to shut off your brain long enough to fall asleep and stay asleep. Magnesium can help move this process along by balancing out the parasympathetic system, allowing you to relax and calm down.
The question is: Which magnesium is best for sleep and anxiety? This article takes an in-depth look at the answer to this question and more.
Custom text 1: Best Overall | Custom text 1: Best Powder Supplement | Custom text 1: Best Magnesium Gummies | Custom text 1: Best Broad-Spectrum Capsules | Custom text 1: Best Bioavailable Magnesium |
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Our Score: 9.8 | Our Score: 9.7 | Our Score: 9.5 | Our Score: 9.4 | Our Score: 9.2 |
Item form: Capsule | Item form: Powder mix | Item form: Gummy | Item form: Capsule | Item form: Capsule |
Active ingredient: Magnesium malate, glycinate, taurate | Active ingredient: Magnesium glycinate, carbonate | Active ingredient: Magnesium citrate | Active ingredient: Magnesium malate, glycinate, citrate, aspartate, gluconate | Active ingredient: Magnesium malate, bis-glycinate, taurate, chelate, orotate, citrate, sucrosomial |
Flavor: Natural | Flavor: Mixed Berry | Flavor: Raspberry | Flavor: Natural | Flavor: Natural |
Diet type: Gluten-free, vegan-friendly, sugar-free, organic | Diet type: Gluten-free, vegan-friendly, organic | Diet type: Gluten-free, vegan-friendly, organic | Diet type: Gluten-free, vegan-friendly, sugar-free, organic | Diet type: Gluten-free, vegan-friendly, sugar-free, organic |
Unit count: 120 | Unit count: 435 g | Unit count: 435 g | Unit count: 120 | Unit count: 60 |
How We Tested and Compared These Products
In our search for which magnesium is best for sleep and anxiety, we tested the top brands on the market based on several criteria. Top on our list was whether the magnesium supplementation in question contained a bioavailable form of magnesium. We eliminated any products that contained magnesium oxide due to its low availability.
Next, we only reviewed magnesium supplements tested by independent third-party labs and manufactured in FDA-approved facilities.
Best Overall: Rhythm Triple Calm Magnesium Capsules
Product Overview:
- Item form: Capsule
- Active ingredients: Magnesium malate, magnesium glycinate, magnesium taurate
- Flavor: Natural
- Diet type: Gluten-free, vegan-friendly, sugar-free, organic
- Unit count: 120 pieces
Rhythm Triple Calm Magnesium supplements are one of the most effective sleep aids and anxiety relievers on the market right now. It contains a potent blend of magnesium malate, glycinate, and taurate, all of which work in tandem to promote relaxation, lower stress and anxiety levels, and improve sleep.
What We Like About It
This brand of magnesium supplements contains magnesium in its most bioavailable form. As a result, it is easily absorbed by the body and does not have the laxative-like side effects you get with other forms of magnesium compounds.
What We Don’t Like
Due to these capsules’ high absorption rate, individuals sensitive to high magnesium rates may develop toxicity symptoms. The most common ones are nausea, lethargy, and flu-like symptoms.
What Previous Buyers Had to Say
One user who reported suffering from extreme anxiety, panic attacks, heart palpitations, and insomnia noticed major improvements after two weeks of taking Rhythm Triple Calm Magnesium supplements. Several users reported being able to sleep through the night after taking 1-2 capsules 30-60 minutes before bedtime.
Best Alternatives
Best Powder Magnesium Supplement: Natural Vitality Calm Drink Mix
Product Overview:
- Item form: Powder
- Active ingredients: Magnesium glycinate, magnesium carbonate
- Flavor: Mixed berry
- Diet type: Gluten-free, vegan-friendly, organic
- Unit count: 453 g
Natural Vitality Calm magnesium mix is a powdered supplement that contains magnesium glycinate, magnesium carbonate, melatonin, GABA, and suntheanine. These ingredients are all designed to reduce stress levels and promote deep restorative sleep.
What We Like About It
The fact that it is in a tasty, refreshing powdered mix makes it easy to incorporate it into your bedtime routine. You can sip on it slowly as you unwind and enjoy the wave of peaceful calmness that washes over you.
What We Don’t Like
We found that because it is in powder form, it tends to run out faster than capsule magnesium supplements.
What Previous Buyers Had to Say
Many users report that Natural Vitality Calm magnesium mix works better than most of the prescription sleeping aids they previously tried. One consumer in particular who suffers from sleep apnea, ADHD, and traumatic brain injury reported great results after a few weeks of consistent use.
Best Magnesium Gummies: Atlantis Nutrition
Product Overview:
- Item form: Gummy
- Active ingredient: Magnesium citrate
- Flavor: Raspberry
- Diet type: Gluten-free, vegan-friendly
- Unit count: 60 pieces
Atlantis Nutrition magnesium gummies are as tasty as they are healthy. Not only did we find them highly potent when it comes to reducing symptoms of stress and anxiety, but they are also effective in regulating high blood pressure.
What We Like About It
Each gummy contains magnesium citrate, which is known to lower stress levels and promote calcium absorption, which is vital for healthy bone formation. This makes it especially beneficial to older adults.
What We Don’t Like
The magnesium content in each gummy could have been higher. We found that taking two gummies 45-60 minutes before hitting the sack delivers the best results.
What Previous Buyers Had to Say
Many users like how tasty and easy to chew they are. One user noted remarkable improvement in their anxiety and panic attacks which, as a result, helped them sleep better.
Best Broad-Spectrum Capsules: Terranics Magnesium Complex
No products found.Product Overview:
- Item form: Capsule
- Active ingredients: Magnesium malate, magnesium glycinate, magnesium citrate, magnesium aspartate, magnesium gluconate
- Flavor: Natural
- Diet type: Gluten-free, vegan-friendly, sugar-free, organic
- Unit count: 120 pieces
As far as broad-spectrum magnesium supplements go, it doesn’t get better than Terranics. It is made of high-quality non-GMO ingredients and contains magnesium in its most bioavailable forms – magnesium malate, magnesium glycinate, magnesium citrate, magnesium aspartate, and magnesium gluconate.
What We Like About It
We found this supplemental magnesium to be highly effective in relieving stress and promoting overall relaxation. It was also fast-acting compared to some of the other magnesium supplements we tested.
What We Don’t Like
High dosages come with a host of unpleasant side effects for individuals who are sensitive to high amounts of magnesium. Common signs of toxicity include stomach cramps, nausea, diarrhea, and low blood pressure.
What Previous Buyers Had to Say
Many users were pleased with the high potency of each capsule. While most of the other supplements on the market require users to take at least two capsules, one is enough if you’re on Terranics.
Best Bioavailable Magnesium: BiOptimizers Breakthrough Supplement
Product Overview:
- Item form: Capsule
- Active ingredients: Magnesium malate, magnesium bis-glycinate, magnesium taurate, magnesium chelate, magnesium orotate, magnesium citrate, sucrosomial magnesium
- Flavor: Natural
- Diet type: Gluten-free, vegan-friendly, sugar-free, organic
- Unit count: 60 pieces
BiOptimizers magnesium supplements contain seven of the most bioavailable forms of magnesium. This broad-spectrum sleeping aid is fast acting and is surprisingly effective in combating anxiety symptoms, depression, fatigue, and chronic pain when there is a magnesium deficiency.
What We Like About It
One of our favorite things about this best magnesium supplement is how fast the body absorbs it. Each capsule is designed to dissolve quickly and go through the digestive process in a fraction of the time it would take other supplements. We also like the fact that it is made of naturally-derived ingredients and contains no preservatives.
What We Don’t Like
It might cause laxative-like side effects and muscle cramps in people highly sensitive to this magnesium level.
What Previous Buyers Had to Say
Many users report improved sleep quality after a week of taking BiOptimizers capsules. One consumer noted a marked decline in the daily blood pressure readings since they started taking these magnesium supplements.
Which Magnesium Is Best for Sleep and Anxiety – Buyer’s Guide
The most important factor to consider when choosing the best magnesium supplement is the type of magnesium the product contains. Different forms of magnesium have different benefits, uses, bioavailability, and potential side effects. Below is an overview of some of the most common forms of magnesium and their respective medical uses.
Magnesium Citrate
This is the most bioavailable form of magnesium. It has little to no side effects, even in higher doses.
Magnesium Glycinate
This is also an equally highly bioavailable form of magnesium. It is ideal for individuals with sensitive stomachs.
Magnesium Malate
Supplements with magnesium malate are a great option for people who suffer from gastrointestinal issues.
Magnesium Chloride
This is generally found in topical supplements or skin care products. That said, there isn’t enough research to go on when comparing the bioavailability of topical magnesium versus oral ingestion.
Magnesium Sulfate
Commonly known as Epsom salts, magnesium sulfate is often added to baths to reduce inflammation and soothe muscle aches.
Magnesium Oxide
This is the least bioavailable form of magnesium and is typically used in the treatment of heartburn and digestive upsets rather than as a sleeping aid.
Bottom Line
If you’re looking for a natural sleeping aid and anxiety reliever, consider integrating magnesium into your daily dietary intake. Consistent use has shown remarkable results in reducing stress levels and promoting deep, restorative sleep. Any of the magnesium products we’ve reviewed in this guide would be a great place to start.
In the meantime, if you’re a combination sleeper, find out which pillow you should get for a restful night.
FAQ
How much magnesium should I take?
The sweet spot is somewhere between the 200-400 mg mark. Do not exceed the recommended dose or risk experiencing unpleasant symptoms such as nausea, stomach cramps, and diarrhea.
Which magnesium is best for sleep and anxiety?
Find a supplement that contains magnesium malate, magnesium bis-glycinate, magnesium taurate, magnesium chelate, magnesium orotate, magnesium citrate, sucrosomial magnesium, or combinations of them. These are highly bioavailable and have proven to deliver the best results.
How does magnesium work to help you sleep?
Magnesium activates the parasympathetic system, allowing you to calm down, relax, and eventually fall asleep. It also regulates melatonin levels in your body to promote proper sleep-wake cycles. There is a proven correlation between magnesium and melatonin levels in the body.
