Magnesium is a mineral that is essential for human health, and one of the most abundant electrolytes in the human body. Like all essential nutrients, magnesium cannot be produced by the body and so it must be obtained from food or supplementation.
Once obtained from the diet, magnesium is involved in more than 300 enzyme systems and biochemical reactions in the human body, including:¹
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Despite its important role in the body, national intake data shows that 49% of Americans have a magnesium nutrient gap, meaning they consume less than the recommended amount of magnesium each day.² This could be due to changes in eating patterns, like increased consumption of processed foods, and even changes in magnesium content in the soil used to grow our food (Cazzola, 2020). Regardless, magnesium plays a key role in neurotransmitter and hormone function to support sleep, and this lack of magnesium intake from our everyday diet could contribute to the growing number of people reporting sleep issues.
Curious about how much magnesium you should consume daily? The recommended daily amount varies by sex, age, and other factors. However, most adults require 310–420 mg per day.3 When looking to make food choices that are good sources of magnesium, look for the following:
If you’re one of the almost 60% of Americans who regularly take a nutrition supplement, you may have looked into taking a magnesium supplement and discovered that there are many different types of magnesium available (CDC). Magnesium L-threonate, magnesium glycinate, magnesium citrate, magnesium malate, and magnesium oxide are just some of the supplement options available.
Magnesium supplements are named based on the substance attached to it that helps your body to absorb magnesium. These different substances may result in different absorption rates, and different gastrointestinal side effects. For example, magnesium citrate is a combination of magnesium ions and citrate, and when combined, form the salt known as “magnesium citrate.”
As a part of AGZ, we utilize a blend of two science-backed magnesium sources, magnesium L-threonate, or Magtein®, and magnesium bisglycinate. Magtein® in particular is a bioavailable source of magnesium with research backing to show that it may support sleep quality (Hausenblas 2024).
If you are trying to determine which magnesium is best for sleep, here are five of the most common types of magnesium to choose from:
Magnesium L-Threonate (Magtein®)
Magnesium Glycinate
Magnesium Citrate
Magnesium Malate
Magnesium Oxide
Key feature: Less easily absorbed and more likely to cause digestive discomfort compared to other forms.
Magnesium plays a crucial role in helping the body transition into rest. Research suggests that higher levels of magnesium are linked with better sleep quality, longer sleep duration, and reduced daytime fatigue.5
While there is much to learn about all the ways that magnesium can impact sleep, evidence shows magnesium may influence a few key processes that impact how relaxed or tired you may feel, including:6
Put all of these functions together, and it’s no wonder magnesium is one of the most popular and science-backed tools for supporting sleep.
If you’re not getting enough magnesium in your diet or want more targeted support, a magnesium supplement for sleep or other reasons may be a worthwhile option to explore.
Here are a few things to keep in mind:
So, which magnesium is best for sleep? While no single form works for everyone, magnesium L-threonate and magnesium bisglycinate are among the most recommended for relaxation and nighttime use. Combining magnesium-rich foods with the right supplement can help your body stay balanced and better prepared for restorative rest.
