Which Magnesium Is Best for Sleep and Anxiety?

women sleeping peacefully

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.

Best Overall
Best Powder Supplement
Best Magnesium Gummies
Best Broad-Spectrum Capsules
Best Bioavailable Magnesium
Natural Rhythm Triple Calm Magnesium 150 mg - 120 Capsules – Magnesium Complex Compound Supplement with Magnesium Glycinate, Malate, and Taurate. Calming Blend for Promoting Rest and Relaxation.
Natural Vitality Calm Sleep, Melatonin & Magnesium Citrate, Sleep Aid Drink Mix, GABA, Sleep Aid, Vegan, Gluten Free & Non-GMO, Mixed Berry, 16 Oz
Magnesium Gummies - 770 MG Magnesium Citrate - Relieves Stress & Anxiety and Improves Sleep. Helps Muscles Recover & Relieves Cramps. Calm Magnesium Gummies for Kids & Adults - 60 Vegan Gummies
Terranics Magnesium Complex, 500mg, 120 Veg Capsules Chelated for Max Absorption, Support Heart, Mood, Sleep, Muscle Health
Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium Like Bisglycinate, Malate, Citrate, and More - Natural Sleep Aid - Brain Supplement - 60 Capsules
Our Score
9.8
9.7
9.5
9.4
9.2
Item form
Capsule
Powder mix
Gummy
Capsule
Capsule
Active ingredient
Magnesium malate, glycinate, taurate
Magnesium glycinate, carbonate
Magnesium citrate
Magnesium malate, glycinate, citrate, aspartate, gluconate
Magnesium malate, bis-glycinate, taurate, chelate, orotate, citrate, sucrosomial
Flavor
Natural
Mixed Berry
Raspberry
Natural
Natural
Diet type
Gluten-free, vegan-friendly, sugar-free, organic
Gluten-free, vegan-friendly, organic
Gluten-free, vegan-friendly, organic
Gluten-free, vegan-friendly, sugar-free, organic
Gluten-free, vegan-friendly, sugar-free, organic
Unit count
120
435 g
435 g
120
60
Best Overall
Natural Rhythm Triple Calm Magnesium 150 mg - 120 Capsules – Magnesium Complex Compound Supplement with Magnesium Glycinate, Malate, and Taurate. Calming Blend for Promoting Rest and Relaxation.
Our Score
9.8
Item form
Capsule
Active ingredient
Magnesium malate, glycinate, taurate
Flavor
Natural
Diet type
Gluten-free, vegan-friendly, sugar-free, organic
Unit count
120
Buy button
Best Powder Supplement
Natural Vitality Calm Sleep, Melatonin & Magnesium Citrate, Sleep Aid Drink Mix, GABA, Sleep Aid, Vegan, Gluten Free & Non-GMO, Mixed Berry, 16 Oz
Our Score
9.7
Item form
Powder mix
Active ingredient
Magnesium glycinate, carbonate
Flavor
Mixed Berry
Diet type
Gluten-free, vegan-friendly, organic
Unit count
435 g
Buy button
Best Magnesium Gummies
Magnesium Gummies - 770 MG Magnesium Citrate - Relieves Stress & Anxiety and Improves Sleep. Helps Muscles Recover & Relieves Cramps. Calm Magnesium Gummies for Kids & Adults - 60 Vegan Gummies
Our Score
9.5
Item form
Gummy
Active ingredient
Magnesium citrate
Flavor
Raspberry
Diet type
Gluten-free, vegan-friendly, organic
Unit count
435 g
Buy button
Best Broad-Spectrum Capsules
Terranics Magnesium Complex, 500mg, 120 Veg Capsules Chelated for Max Absorption, Support Heart, Mood, Sleep, Muscle Health
Our Score
9.4
Item form
Capsule
Active ingredient
Magnesium malate, glycinate, citrate, aspartate, gluconate
Flavor
Natural
Diet type
Gluten-free, vegan-friendly, sugar-free, organic
Unit count
120
Buy button
Best Bioavailable Magnesium
Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium Like Bisglycinate, Malate, Citrate, and More - Natural Sleep Aid - Brain Supplement - 60 Capsules
Our Score
9.2
Item form
Capsule
Active ingredient
Magnesium malate, bis-glycinate, taurate, chelate, orotate, citrate, sucrosomial
Flavor
Natural
Diet type
Gluten-free, vegan-friendly, sugar-free, organic
Unit count
60
Buy button

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

Natural Rhythm Triple Calm Magnesium 150 mg - 120 Capsules – Magnesium Complex Compound Supplement with Magnesium Glycinate, Malate, and Taurate. Calming Blend for Promoting Rest and Relaxation.

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

Natural Vitality Calm Sleep, Melatonin & Magnesium Citrate, Sleep Aid Drink Mix, GABA, Sleep Aid, Vegan, Gluten Free & Non-GMO, Mixed Berry, 16 Oz

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

Magnesium Gummies - 770 MG Magnesium Citrate - Relieves Stress & Anxiety and Improves Sleep. Helps Muscles Recover & Relieves Cramps. Calm Magnesium Gummies for Kids & Adults - 60 Vegan Gummies

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

Terranics Magnesium Complex, 500mg, 120 Veg Capsules Chelated for Max Absorption, Support Heart, Mood, Sleep, Muscle Health

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

Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium Like Bisglycinate, Malate, Citrate, and More - Natural Sleep Aid - Brain Supplement - 60 Capsules

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.

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