You've likely heard about the countless benefits of magnesium for overall health, but did you know it also plays a crucial role in sleep? As one of The 3 Pillars of VIGOR, getting sufficient quality sleep must be a nonnegotiable for anyone who wants to maintain good health. Unfortunately, many people struggle with sleep, with almost 10% of Americans taking sleep medication. One way to enhance sleep quality is by getting enough magnesium.



This guide explores the connection between magnesium and sleep, covers various magnesium supplements, and helps you find the best magnesium for sleep to optimize your rest.



Why Magnesium Matters for Sleep



Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including nerve and muscle function, maintaining a healthy immune system, and regulating blood pressure.de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.



One of the most significant roles magnesium plays is in sleep quality. Magnesium contributes to the production of melatonin, a hormone that regulates sleep-wake cycles, and supports the function of GABA, a neurotransmitter that promotes relaxation and sleep.Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences, 17(12), 1161.



Unfortunately, magnesium deficiency is quite common, with studies suggesting that up to 68% of adults in the United States do not meet the recommended daily intake.Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., & LaComb, R. (2009). What We Eat in America, NHANES 2005-2006: Usual Nutrient Intakes from Food and Water Compared to 1997 Dietary Reference Intakes for Vitamin D, Calcium, Phosphorus, and Magnesium. US Department of Agriculture, Agricultural Research Service. A lack of magnesium can result in poor sleep quality, insomnia, and even restless leg syndrome.Hornyak, M., Haas, P., Veit, J., Gann, H., & Riemann, D. (2004). Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep, 27(5), 1040-1048.



Types of Magnesium Supplements



There are several types of magnesium supplements available, each with unique pros and cons:




Magnesium oxide: A common, low-cost option with a high magnesium content but low absorption rate.Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55. Due to its poor bioavailability, magnesium oxide may not be the best choice for sleep improvement.



Magnesium citrate: More readily absorbed than magnesium oxide but may cause gastrointestinal side effects, such as diarrhea, in some individuals.Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183-191. Although it's more bioavailable than magnesium oxide, its potential side effects make it less suitable for sleep improvement.



Magnesium glycinate: A well-absorbed form that is gentle on the stomach and may improve sleep quality.Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. This chelated form of magnesium binds magnesium to the amino acid glycine, which has calming effects on the brain and nervous system, making it an excellent choice for sleep improvement.



Magnesium malate: Known for its energy-boosting properties, it may not be the best option for sleep.Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S.,