I’ve broken down everything you need to know about using magnesium for sleep, including the best types, supplement brands, dosage, and how it works in the body to improve constipation and reduce anxiety. It really is a miracle mineral!
I have suffered from low grade insomnia my whole life. When I was too young to swallow pills, I remember my parents trying to give me a few drops of valerian root and catnip in hopes that I would eventually calm down enough to fall asleep and stay asleep.
Needless to say, over the years, I’ve tried many more Natural Sleep Supplements More than I can count, including the ever-popular melatonin, GABA, L-theanine, and yes, catnip.while in my bookI wrote that what you do before you go to bed—from the moment you start your day—is the biggest factor in ensuring a night of sleep, hopeful or hopeless, and I’ve also found that in times of desperation, there are some sleep that really Aids to help me settle down.
One of the real things I’ve tried is using magnesium for sleep.
Not only does this mineral relax the nervous system, but it can have a similar effect on all your muscles, which means it can also help with digestive issues (especially constipation) and any acute pain.
While a restless mind is an important component of insomnia, many other adjacent chronic conditions have a negative halo effect on sleep, especially thyroid hormone imbalances, blood sugar levels, and digestive issues like IBS.
because i know this applies to many people Sibo and Hashimoto, Magnesium is an all-purpose triple threat in the natural sleep aid department. It’s also fairly user-friendly and low-risk, so it’s a great option to play with for yourself and see how it improves your health in every way.
Here’s an overview of what we’ll cover in this post:
What is magnesium?
Vitamins often play a role, but minerals like magnesium are just as important in supporting a variety of metabolic functions. We need magnesium to regulate our blood pressure, use our muscles, send messages through the nervous system and control our emotions.
With so many responsibilities, magnesium deficiency is often linked to a range of seemingly disparate ailments: from diabetes to heart disease to mental health issues.
A century ago, when we ate mostly whole foods, there were far fewer of these modern diseases. There are of course many factors at play, but one of the difficulties is not getting enough magnesium through green leafy vegetables, legumes, whole grains (especially buckwheat), nuts and seeds.
While I always say there’s no way to get rid of a bad diet, magnesium is a fairly easy mineral to add to your routine, and it’s often used to improve sleep, get your gut moving, and relieve anxiety and stress.
Different Types of Magnesium and Their Benefits
When it comes to magnesium supplements, there are over a dozen forms of magnesium combined with different elements or acids. Some are more easily absorbed by the gut and offer various benefits that lean more towards one use or another.
You’ll first decide which type of magnesium formulation to use, then choose a carrier: powder to dissolve in water, bath salts, oils to rub on the body, or traditional capsules or tablets.
magnesium citratewhich combines the mineral with citric acid, is one of the most common magnesium preparations and has been studied to be more effective than magnesium oxide, Gastrointestinal malabsorption. Ironically, the latter is often used to treat acute constipation, but it is not a good choice for boosting magnesium levels in the body because it is not absorbed well.
Citrate, on the other hand, is a magnesium panacea that can be used to treat a deficiency, aid relaxation and sleep, or be used as a mild laxative. natural calm is a popular powdered supplement that dissolves in water and uses magnesium citrate as a base.
Magnesium GlycinateCombining the mineral with the amino acid glycine is the most popular and well-researched combination for treating sleep disorders and helping reduce anxiety, depression and stress. It absorbs well in the gut, so it can also improve peristalsis and constipation symptoms when taken at night.
Amino acids help repair proteins and are generally good for your gut, especially if you have damaged tight junctions in your gut lining (leaky gut), which is common in people with IBS-related conditions.is also a popular SIBO Supplement. More info on my favorite brands below.
magnesium sulfate Commonly known as Epsom salt, it looks like coarser table salt. It is often used in bath water to soothe sore muscles and promote relaxation. There is little evidence that this method of absorption through the skin is sufficient to combat magnesium deficiency, so it is best taken as a self-care tool rather than a supplement. You can buy large bags of Epsom salts at the drugstore to use in the bath, or higher-end salt combinations with lavender essential oil and other calming scents.I love this dip if you splurge high dose.
magnesium chloride is another chemical combination that forms salts. You can find this in tablet or capsule form, as another easily absorbed multi-purpose supplement, or for topical application. For those who don’t want to keep salt bags in the bathroom, there are more space-saving magnesium sprays that use magnesium chloride, often with a light carrier oil. These are great to use as a muscle relaxant before the bath or sauna when your pores are open. But as with sulfates, there isn’t much specific information on using them as supplements to boost your magnesium levels if you’re magnesium deficient. HigherDose also makes a good oneor this brand more widely available.
How does magnesium work as a sleep aid?
The main benefit of magnesium is as a mild muscle relaxant. This helps activate bowel movements by stopping your digestive system from contracting, and is especially helpful for nighttime peristalsis.
Magnesium works similar to sleep, allowing your body and mind to relax. It activates the parasympathetic nervous system, which also helps relieve anxiety and stress, which are often the result of falling into fight-or-flight mode.
Best Magnesium Supplements for Sleep
While I used to love Natural Calm before bed, using a powder that dissolves in water has sometimes had the unintended consequence of having to get up in the middle of the night to pee, disrupting my sleep! If you have a large bladder and your problem is falling, not staying asleep, this is a great and welcome option. It comes in a variety of flavors, but if you don’t mind the sour taste of citric acid, the healthiest option is always plain.
I have since switched to taking magnesium in capsule form, my preferred brand is Mag-HP for a healthy gut. Their products are always formulated with gut health in mind (they are also one Best Digestive Enzyme Supplements). My code PHOEBE gets you $15 off all their products.
This formula contains 360 mg magnesium and 1,440 mg glycine (approximately 1:2 ratio). This form of magnesium (chelated magnesium glycinate) is gentle on the gut and won’t cause an upset stomach, loose stools, or lower stomach acid like other forms. It also contains zero fillers or additives, so you don’t have to worry about negative reactions.
Based on bladder issues above, I also like that the pills have a stronger dose per serving than most brands, so I don’t have to swallow as many pills before bed.
In 3 separate human studies, 3,000 mg of Glycine has been shown to help you fall into deep sleep faster, feel less groggy the next day, and feel more refreshed in the morning.
I’ve personally found it to be very effective at night when my brain is tense and I’m worried that having too many things on my to-do list will torment me before bed. I take it about an hour before and it has a similar effect to reading a book, gently relaxing my mind and making me drowsy.
What is the optimal dose of magnesium for sleep?
When considering magnesium dosage, you always have to consider your goals.
As a daily sleep aid or exercise aid, approximately 300-360 mg at bedtime is an ideal maintenance dose.I usually take two capsules Magnetic HPie 360 mg.
For severe constipation not relieved by the doses above, you can try doubling up to 600-720 mg with dinner or at night. Magnesium glycinate is not a traditional laxative or stool softener, so its effects are usually mild even in larger doses. But everyone needs to find their sweet spot.
If you suffer from a magnesium deficiency or stress disorder, talk to your doctor about the correct dosage for your treatment and how to space out your pills throughout the day.
When to Take Magnesium for Sleep
Taking magnesium at night before bed is an ideal time to prepare your body for sleep, encourage your gut to move through the night, and fight nighttime anxiety.
Some people take it with dinner. I personally find that the hour before bed is my sweet spot.
The 10 Best Magnesium-Rich Recipes
As I mentioned above, foods high in magnesium include green leafy vegetables, legumes, whole grains (especially buckwheat), avocados, bananas, nuts and seeds. Here are some recipes from the Feed Me Phoebe archives that fit the bill and can be part of your ongoing magnesium supplement!
Difference Between Magnesium and Melatonin Compare the Difference Between Similar Terms
Magnesium and melatonin are two completely different sleep aids. Melatonin is a hormone, so it’s best to use it at the same time each day, starting with a low dose and working your way up. Note that this is not how most people use it. But this is how it is most effectively applied to the body.
Magnesium is a more humane option, and you get the added benefit of improved digestion and mental health, two things that often disrupt sleep cycles. In many ways, it’s a more holistic approach than melatonin, and you don’t risk losing other hormones in the process.
None of these sleep supplements will make you drowsy like ambien or Nyquil. For something quicker, more powerful, but still natural, you can look into other compounding formulas.
if you are curious about other natural sleep aid In addition to magnesium, I have detailed different OTC options in another of my articles.
Still have questions about magnesium for sleep? Ask questions in the comments section!if you try Magnetic HP Be sure to use code PHOEBE to save $15.
