Struggling to fall asleep or waking up in the middle of the night and not getting back to sleep? You’re not alone, sleep issues affect millions of people, often without a clear cause, but one common factor behind restless nights is a lack of magnesium. That essential mineral supports over 300 functions in the body, including muscle relaxation, nervous system balance, and the production of calming neurotransmitters, all of which contribute to falling asleep more easily and staying asleep longer.
Obviously, when magnesium levels drop, it can quietly disrupt sleep patterns and leave you feeling fatigued, even after a full night in bed. In cases like this, the right magnesium supplement can help restore balance and support more consistent, restorative rest.
The guide reviews the best magnesium supplements for sleep in 2025, highlighting what sets each one apart and how to choose the most effective option for your needs.
What to Look for in a Magnesium Supplement?
Once you have decided to start taking a magnesium supplement, the first step is to know what to look for when purchasing one. Here are a few considerations to look for when purchasing magnesium supplements:
Types of Magnesium
There are multiple types of magnesium, each with its benefits and uses. Here is a run-down on a few main ones:
· Glycinate
Along with magnesium and amino acid glycinate, magnesium glycinate is undeniably the best magnesium supplement for sleep. It is found naturally in many protein-rich foods, such as fish, dairy, meat, and legumes, and is also available in supplement form globally. Apart from improving sleep, it also aids in muscle recovery and alleviates inflammatory conditions, and its calming properties are believed to help treat depressive symptoms as well.
· Citrate
This type of magnesium is bound with citric acid, a naturally occurring element found in citrus fruits. Hence, due to its high potential in fruits, it is more bioavailable to the human body than its other types.
Moreover magnesium citrate is a relatively common form of magnesium supplement formulation and can be purchased globally. It is taken orally and helps tackle low magnesium levels, anxiety, weakened bones, and metabolic syndrome.
· Oxide
The next up on our list of symptoms is magnesium oxide. That specific form of magnesium is shown to improve conditions like upset stomach and heartburn. However, the natural form of magnesium oxide is less bioavailable to the body compared to other types.
Hence, consuming magnesium oxide supplements may cause side effects, such as diarrhea, in a few people; therefore, consulting with a health professional is always important.
· Acetyl Taurate
Magnesium taurate contains both magnesium and an amino acid called taurine. Indeed, the adequate consumption of magnesium and taurine helps regulate blood sugar levels.
It is also believed to show a significant impact on maintaining a healthy blood pressure level, but more studies on this aspect are still needed.
Dosage, Purity, and Third-Party Testing
In addition, other aspects to consider when selecting the best magnesium supplement for sleep and health include dosage, purity, and third-party testing. It is always advisable to consume magnesium supplements that have undergone proper studies and have been clinically tested for purity and safety. Moreover, consuming them in the correct dosage, as recommended by the healthcare provider or the manufacturing company, is important.
Who Should or Shouldn’t Take It?
Magnesium supplements are generally safe to use. However, if you have any underlying health condition, it is always advisable to ask your healthcare professional before starting on magnesium supplements.
Moreover, people with kidney diseases or failure are not recommended to consume magnesium supplements. This is because kidneys that don’t work well have a hard time clearing the naturally consumed magnesium from the body. Taking up extra magnesium can lead to magnesium build-up to dangerous levels.
Top Magnesium Supplements for Sleep in 2025
Now that you know the key considerations to look into when choosing the best magnesium supplements for sleep, we are sure you’d want to learn about the best magnesium supplements on the market. We have a few of the best ones listed for you:
1. Nature Made High Absorption Magnesium
The Nature Made High Absorption Magnesium Citrate gummy is one of the highest recommended vitamin and supplement brands by pharmacists and health care providers. These supplements are made from pectin and not gelatin, are gluten-free, and contain no synthetic dyes, high-fructose corn syrup, artificial flavors, or artificial sweeteners.
Pros | Cons: |
Magnesium supports the production of melatonin. | May not be suitable for those who prefer capsules or tablets |
Berry-flavored, making them ideal and tasty enough to consume daily. | The product is not intended to diagnose, cure, treat, or prevent any disease. |
No synthetic dyes, artificial flavors, or high-fructose corn syrup Gluten-free and made with pectin, not gelatin (suitable for vegetarians) | |
There are 60 gummies in each pack, making it a worthwhile purchase. | |
Trusted brand recommended by pharmacists |
Why is it Recommended?
These naturally made gummies for adult support muscle relaxation, as well as nerve, bone, and heart health.
Price Range
- $9.38 for one pack of 60 gummies
2. Pure Magnesium Oil Spray
The pure magnesium oil spray is made from 100% pure magnesium chloride oil and is a topical solution designed to relieve muscle cramps and aches as well as promote relaxation. It comes packed in an 8 oz (240 ml) bottle and offers spray application for targeted relief. Simply spray the solution onto the skin, leave it for 20 minutes, and then rinse it off thoroughly.
Pros | Cons: |
Works as a natural sleep aid when applied before bedtime. | Not everyone prefers the feel of an oil spray |
Free from synthetic additives, making it ideal for those seeking natural remedies. | Needs to be rinsed off after 20 minutes to avoid residue |
Doesn’t contain any artificial or unpleasant smell. | Some people may experience slight stinging or itching if they have sensitive skin. Therefore, it is advisable to perform a patch test first. |
Made with pure magnesium chloride sourced from the Zechstein seabed |
Why is it Recommended?
This magnesium oil spray is a practical choice for those who prefer a natural, non-oral supplement to enhance sleep quality. Definitely, making it ideal for users with sensitive stomachs or a preference for clean, simple ingredients.
Price Range
- USD 9.97 for an 8 oz (240 ml) bottle
3. Qunol Magnesium Glycinate 300mg
The Qunol Magnesium Glycinate 300 mg is a dietary supplement formulated with 100% chelated magnesium glycinate – which is one of the most bioavailable and easily absorbed forms available. Given that magnesium is bound with an amino acid, it offers a protective coating, increasing potency and a higher absorption rate.
Pros | Cons: |
Less likely to cause any digestive issues compared to other magnesium forms. | Tablet size may be large for some users. |
Helps relieve muscle cramps, spasms, and tension. | Tablet size may be large for some users. |
May help alleviate anxiety and enhance sleep quality. | |
Formulated with magnesium glycinate, known for high absorption |
Why is it Recommended?
An optimal choice due to its high absorption rate, stomach-friendly profile, and a broad range of health benefits, including improvements in magnesium deficiency and sleep disturbances.
Price Range
- A bottle of 90 tablets is available for $17.99.
4. Bronson Magnesium Glycinate
The Bronson magnesium glycinate is a high-absorption chelated magnesium supplement. It is a vegetarian capsule free from gluten, GMOs, and soy, making it perfect for people with limited dietary preferences. Each serving of this supplement provides 200 mg of magnesium in a buffered bis-glycinate chelate form, ensuring proper bioavailability and digestion.
Pros | Cons: |
Made by Bronson, a trusted supplement brand since 1960 | The tablets are large, which can make them challenging to swallow for some consumers. |
Manufactured in a cGMP-certified facility, ensuring potency and purity. | |
Buffered formulation of this product helps minimize any stomach discomfort. | |
Free from gluten, soy, and GMOs, suitable for various dietary needs. |
Why is it Recommended?
Ideal for individuals seeking a high-quality magnesium supplement from a brand with a long standing reputation for quality and results.
Price Range
- 1 pack (60 capsules) is available for $9.99
5. Life Extension Extend-Release Magnesium
This Life Extension Extend-Release Magnesium is made from scientifically supported, finest raw ingredients and doses that offer the potency and purity your body needs. Also, these supplements are non-GMO and gluten-free certified, featuring an effective formulation that meets the highest standards and incorporates scientific findings. All this together provides several benefits.
Pros | Cons: |
Supports maintaining cardiovascular health. | My not be good fit for some people because of unflavored and unpleasant taste. |
Relax the smooth muscles within the blood vessels, encouraging a healthier blood flow. | |
Gluten-free, made with high quality ingredients. |
Why is it Recommended?
The magnesium oxide present in this supplement provides a more consistent and prolonged release of magnesium and citrate, facilitating immediate absorption.
Price Range
- $9.75 for a single pack of 60 capsules.
How to Use Magnesium for Better Sleep?
Here are a few recommended tips for using magnesium for better sleep:
Timing
While there is no fixed timing, taking magnesium before bed helps it bind to and activate the brain receptors, which ultimately helps relax your brain and body, aiding in better sleep quality.
Dosage Tips
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but most adults need 310–420 mg per day. However, it is recommended to consume at a lower dose to see how your body responds.
Safety Considerations
It is recommended that individuals with kidney issues avoid consuming magnesium, as it can be difficult for a weak kidney to eliminate it.
FAQs
Can I take magnesium every night?
Yes! It is safe to take magnesium every night before bed.
What are the signs of low magnesium in the body?
Generally, lower magnesium is signaled by muscle weakness, fatigue, nausea, and loss of appetite.
What vitamins cannot be taken with magnesium?
It should be noted that magnesium may interfere with the absorption of calcium, iron, and zinc when taken at the same time. Space them out by a few hours.
Conclusion
Above all, choosing the best magnesium supplement for sleep depends on your needs, preferences, and any health considerations. Whether you prefer capsules, sprays, or gummies, there’s an option that can support your sleep goals.
If you’ve been exploring magnesium supplements to improve your health, we hope this guide to the best magnesium supplement for sleep has helped you make an informed choice. Finally, let us know which type of magnesium supplement you decided to try.
