The Best Forms of Magnesium to Help You Sleep Better

Key Takeaways

  • Magnesium is a sleep game-changer—it helps calm the nervous system and sets the stage for deep, restful sleep.

  • Magnesium glycinate is the GO-TO for sleep support! With its high absorption and calming effects, it’s your best bet for better rest.

  • Getting enough magnesium helps boost melatonin production, the hormone that regulates sleep, so your body knows when it’s time to wind down.

  • Not all magnesium is created equal! Choosing the right type means considering bioavailability and what your body needs most.

  • LiveGood’s Ultra Magnesium Complex gives you the perfect blend—magnesium glycinate (the gold standard for sleep) plus magnesium gluconate for full-body support. This dynamic duo relaxes your mind, promotes deep sleep, and supports your nerves, muscles, bones, and heart.

Why Magnesium Matters for Sleep

Role in Sleep Quality

Magnesium is an absolute powerhouse when it comes to improving sleep. It works by interacting with GABA (gamma-aminobutyric acid), a neurotransmitter that calms nerve activity. When GABA is activated, your brain slows down, making it easier to fall asleep and stay asleep.

Impact on Relaxation and Stress

Beyond sleep, magnesium acts as a natural muscle relaxant. It helps ease tension and stress—two of the biggest culprits behind restless nights. When your body and mind are in a relaxed state, deep, restorative sleep becomes much more achievable.

Connection to Melatonin Production

Here’s where it gets really interesting—magnesium actually boosts melatonin production, the hormone that controls your sleep-wake cycle. When your melatonin levels are balanced, falling asleep and waking up feels natural, instead of a daily struggle.

With all these benefits, it’s clear that magnesium is essential for better sleep. But not all magnesium is created equal! The type you choose can make a big difference.

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Top Magnesium Types for Sleep

Magnesium Glycinate

Magnesium glycinate is the gold standard for sleep support. It’s highly absorbable and has powerful calming effects that relax both the body and mind. This form is bound to glycine, an amino acid known for its role in promoting relaxation and deeper sleep. 

If you struggle with anxiety or find it tough to unwind at night, magnesium glycinate is your go-to. Plus, it’s gentle on the stomach, making it perfect for long-term use.

Magnesium Citrate

Magnesium citrate is another solid choice—especially if you need digestive support. It’s well known for its mild laxative effect, making it ideal for those who experience constipation. 

But that’s not all! Magnesium citrate is also well-absorbed and helps calm the nervous system, making it easier to drift into a peaceful sleep. It’s a versatile option that delivers multiple benefits beyond just sleep support.

Magnesium Chloride

Magnesium chloride is not just great for sleep—it’s also one of the fastest ways to replenish magnesium levels in the body. It’s commonly used in topical applications, like magnesium oils or lotions, allowing it to be absorbed directly through the skin. 

This is a huge advantage if you struggle with digestive issues that might interfere with oral supplement absorption.

Research backs it up—a review of randomized controlled trials (RCTs) found that oral magnesium supplementation, including magnesium chloride, reduced sleep onset latency by an average of 17.36 minutes in older adults with insomnia. That means falling asleep faster and getting the rest you need.

Magnesium chloride also plays a key role in cellular energy production, helping your body function optimally while supporting deep, restful sleep. If you’re looking for a magnesium option that tackles both deficiency and sleep struggles, this might be the one for you.

Magnesium L-threonate

Magnesium L-threonate (MgT) is a next-level form of magnesium that stands out for one major reason—it can cross the blood-brain barrier (BBB). 

That means it can directly impact brain function, potentially enhancing cognition, memory, and sleep quality. Think of it as giving your brain a little extra love while also helping you unwind.

If you deal with brain fog, cognitive decline or just want to sharpen your mental clarity, magnesium L-threonate is worth considering. By optimizing brain health, it can keep you feeling sharp and focused during the day while also promoting deep, restorative sleep at night.

One thing to keep in mind is that MgT is often more expensive than other forms of magnesium. But with its potential to support both brain function and sleep, it’s an investment that could seriously pay off.

Choosing the Right Magnesium

Understanding Bioavailability

Let’s talk bioavailability—aka how well your body actually absorbs and uses magnesium. Not all magnesium is the same, and some forms are way more efficient than others. Magnesium glycinate and magnesium citrate? Absolute rockstars. They’re highly absorbable, meaning your body doesn’t have to work as hard to put them to good use.

Choosing the right magnesium isn’t just about taking it—it’s about absorbing it. And if you’re looking to boost sleep, ease stress, and support overall wellness, you want a form that delivers results.

Dosage Recommendations

When it comes to magnesium, more isn’t always so great. The sweet spot? 200-400 mg per day to start, then adjust based on how you feel. Too little, and you might not feel the benefits. Too much? Hello, stomach issues.

With magnesium, more isn’t always better. Start with 200–400 mg daily and adjust as needed—too much can cause stomach issues.

Going over 350 mg from supplements can lead to unwanted side effects (think diarrhea or cramps). So, keep it balanced, and if you’re unsure, a quick chat with your healthcare provider can help you dial in the perfect dose.

When to Take Magnesium

Timing totally matters. If better sleep is your goal, taking magnesium 30 minutes to an hour before bed can help you relax and drift off easier.

But here’s the thing: consistency is key. Taking magnesium at the same time every day trains your body to expect it, kind of like setting a natural bedtime rhythm. Stick with it, and before you know it, your sleep game will be on point.

Incorporating Magnesium into Your Routine

Dietary Sources of Magnesium

So you want to get enough magnesium naturally? That’s totally doable. A balanced diet packed with magnesium-rich foods can boost your levels and set you up for better sleep. Foods like leafy greens, nuts, seeds, and whole grains are all delicious and nutrient-packed.

Green leafy vegetables are a good source of magnesium. 

And the perks don’t stop at sleep. Adding these foods to your meals can also support heart health, muscle function, and energy levels. It’s a win-win for your body!

Supplements and Safety

While food should always be your first choice, sometimes a supplement is the best way to meet your magnesium needs. The key? Go for high-quality options from trusted brands. Not all supplements are created equal, and you want one that actually works.

Always read labels carefully and stick to the recommended dose. If something feels off—like digestive issues or discomfort—stop and check in with a healthcare professional.

Combining Magnesium with Sleep Hygiene

Magnesium works on its own, but when combined with good sleep practices, the effects are next-level.

Start by building a calming bedtime routine. This could be as simple as dimming the lights, taking a warm bath with magnesium-infused salts, or sipping on a soothing herbal tea. These little rituals tell your body it's time to unwind.

By blending magnesium with solid sleep habits, you're setting yourself up for deep, restful sleep and better overall well-being.

Another pro tip? Stick to a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.

And let’s talk about screens. The blue light from your phone or laptop? Not your friend before bed. It messes with melatonin production, which can make falling asleep harder. Swap the scrolling for a book, meditation, or light stretching—your body will thank you.

LiveGood’s Magnesium Means Better Sleep

Quality sleep can feel like a distant dream for many of us! But with the right magnesium supplement, you can finally transform those restless nights into deep, restorative sleep. 

Magnesium works behind the scenes as your sleep's best friend by activating GABA (your brain's chill pill), relaxing tense muscles, and supporting melatonin production. 

The science is clear: Magnesium glycinate, citrate, chloride, and L-threonate are sleep game-changers, each with their own unique benefits for your sleep quality.

At LiveGood, we're OBSESSED with helping you sleep better. That's why our Ultra Magnesium Complex contains premium magnesium glycinate—the gold standard for sleep support. 

This highly bioavailable form is bound to glycine, an amino acid that promotes relaxation, making it perfect for unwinding after a hectic day. We've also included magnesium gluconate to support healthy nerve, muscle, bone, and heart function.

Our Ultra Magnesium Complex supplement is non-GMO and gluten-free. 

Our recommended dosage is 2 capsules daily, and here's a pro tip: take one in the afternoon to crush late-day stress and another before bed to support your sleep cycle. This combo hits differently when it comes to getting those quality zzz's!

Ready to experience better sleep? Try our Ultra Magnesium Complex today and join thousands who've rediscovered what quality rest feels like!

Frequently Asked Questions (FAQ)

How does magnesium improve sleep?

Magnesium works its magic on sleep by interacting with key neurotransmitters in the brain—especially GABA, the one responsible for calming your nervous system. When GABA is activated, your brain slows down, making it easier to relax, drift off, and stay asleep all night long.

What is the best time to take magnesium supplements?

The ideal time to take magnesium is about 30 minutes to an hour before bed. This gives it enough time to start working, helping your body unwind and ease into sleep mode.

Taking magnesium at the same time each night helps regulate your sleep-wake cycle, making it easier to fall asleep naturally.

Can magnesium be taken with other sleep aids?

Absolutely! Magnesium pairs well with natural sleep aids like melatonin or valerian root. But before mixing supplements, check with a healthcare provider to make sure you’re getting the safest and most effective combo.

Are there side effects to magnesium supplements?

Magnesium is generally safe, but taking too much can lead to unwanted side effects like stomach cramps, nausea, or diarrhea. To keep things smooth, always stick to recommended dosages and listen to your body.

Another tip? Choose high-quality supplements from trusted brands—this helps minimize the risk of side effects while ensuring you're actually getting the benefits you’re after.

Does LiveGood's Ultra Magnesium Complex contain magnesium glycinate for better sleep?

Yes! LiveGood’s Ultra Magnesium Complex is formulated with magnesium glycinate, which is widely recognized as the best form for sleep support. This highly bioavailable form is gentle on the stomach and packed with relaxation benefits.

But we didn’t stop there. We paired it with magnesium gluconate for even more well-rounded magnesium support—because better sleep and better overall health? That’s a winning combination!