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Magnesium is a mineral that plays a key role in nearly every aspect of your health, including sleep (
In fact, magnesium supplements are sometimes used to treat sleep disorders, improve sleep quality, and reduce sleep latency — which is how long it takes you to fall asleep (
However, with so many products on the market, it can be difficult to find the right fit for you. This article evaluates some of the top magnesium supplements that fit the following criteria:
- contains bioavailable forms of magnesium
- has undergone third-party testing to evaluate the quality
- sets strict standards for purity, potency, and safety
- free of unnecessary additives like artificial sweeteners and fillers
Here are the 10 best magnesium supplements for sleep in 2021.
With 250 mg of magnesium in each serving, this supplement is a great option for those looking to increase their intake of the mineral to support better sleep.
It’s produced using magnesium citrate, a type of magnesium that may be more easily absorbed by your body than other forms (
This product is also verified by United States Pharmacopeia (USP), a third-party organization that sets specific standards for the purity and potency of supplements.
Each capsule of this supplement features 120 mg of magnesium glycinate, a form of the mineral that’s often recommended for those who experience digestive issues when taking other forms of magnesium supplements.
Klean Athlete is also certified by NSF International, an organization that tests supplements to ensure that they meet specific standards for quality and safety.
Thorne Research is one of the few supplement companies certified by the Therapeutic Goods Administration (TGA), which is the government agency responsible for regulating the safety of supplements in Australia.
This high quality supplement contains 135 mg of magnesium per serving and is formulated with a blend of magnesium citrate and magnesium malate to support better sleep.
It’s also made without any major allergens and free of gluten, dairy, soy, and artificial flavors.
This supplement uses sustained-release technology, which slows the release of magnesium over 8 hours to optimize absorption and prevent digestive distress before bed.
Each serving provides 500 mg of magnesium malate along with B vitamins like folate and vitamins B6 and B12.
Some studies suggest that B vitamins may help treat insomnia, especially when combined with magnesium and melatonin (
This supplement not only contains 325 mg of magnesium oxide and magnesium bisglycinate in every serving but also 25 mg of organic ashwagandha.
Ashwagandha is an herb with sleep-inducing properties that may improve sleep quality and insomnia (
What’s more, this product is vegetarian, kosher, and certified gluten-free by NSF.
As one of the most budget-friendly products on the market, this magnesium supplement is a great option for those looking to try magnesium for better sleep.
It contains 400 mg of magnesium per capsule in the form of magnesium oxide, magnesium citrate, and magnesium aspartate.
It’s also certified by Underwriters Laboratories (UL), an organization that conducts third-party testing to ensure the safety of supplements.
In addition to providing 500 mg of magnesium in each serving, this supplement contains four forms of the mineral to maximize absorption.
It’s produced in a facility that is Good Manufacturing Practice (GMP) registered by NSF International, which means that it’s regularly tested for safety and quality.
This powerful supplement packs a serious punch, with zinc, vitamin B6, and 300 mg of magnesium taurinate and gluconate squeezed into each serving.
Some research suggests that supplementing with zinc, in particular, may help improve overall sleep quality, especially among those who are deficient in this nutrient (
Puori products also undergo third-party testing for purity, and all results are available on their website.
For those seeking a sleep-promoting supplement that’s free of artificial flavors, colors, and chemical preservatives, this product may be a good fit.
Each serving contains 270 mg of magnesium glycinate chelate.
Every product also contains a QR code on the packaging, which provides detailed information on the quality, safety, and origin of the ingredients.
With 150 mg of magnesium citrate in each capsule, this product may work well for those seeking a supplement with a lower dosage than most other options on the market.
All of Pure Encapsulations’ products are manufactured using strict quality standards in facilities that are GMP-registered by NSF International.
Plus, this supplement is hypoallergenic, vegan-friendly, gluten-free, and made without the use of genetically modified organisms (GMOs).
There are several factors to consider when selecting a magnesium supplement.
First, it’s important to consider the type of magnesium.
Certain types, like magnesium citrate, are more readily absorbed by your body but may cause digestive side effects in some people (
Be sure to also check the ingredient label if you prefer to avoid products containing fillers, preservatives, or artificial ingredients.
Some products may contain additional beneficial ingredients to promote sleep, such as zinc, B vitamins, ashwagandha, melatonin, or valerian root extract.
If you have any dietary restrictions or food allergies, check the label or opt for products that are certified gluten-free, kosher, or vegan.
It’s also a good idea to look for products that have been certified by organizations like USP or NSF International, as well as undergone third-party testing to ensure quality.
Although there’s limited research on the recommended dosage of magnesium for sleep, one study found that taking 500 mg daily improved symptoms of insomnia in older adults (
However, research in other populations, including children and women who are pregnant or breastfeeding, is limited. As such, it’s best to only use it as directed and consult a healthcare professional to determine the right dosage for you.
Finally, if you’re taking medications or have any underlying health conditions, be sure to talk to your doctor before starting a supplement.