Top 5 Expertly Reviewed Magnesium Supplements for Sleep in 2025
Evidence Based- Expert Reviewed
We tested over 40+ magnesium supplements to find which ones actually help with sleep. Read our review to see which one won.
Our Main Sources
Sources used for research purposes. Supplement-informer.com are not officially affiliated with these sites.
Benefits of a High Quality Magnesium Supplement
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Calms Your Busy Brain
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Helps Promote Sleep Hormones
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Relaxes Your Muscles
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Induces a Deeper Sleep
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Keeps Stress Chemicals in Check
Why Sleep Problems Are Getting Worse
The rise in sleep disorders and sleep quality concerns is happening for several reasons:
Digital Overload:Blue light from screens disrupts natural melatonin production, making it harder to fall asleep.
Rising Stress Levels: Anxiety and worry keep minds racing at night when magnesium levels are low.
Magnesium-Depleted Diets: Modern processed foods contain up to 80% less magnesium than traditional diets.
Magnesium for Sleep FAQ
When Will I Notice Better Sleep?
Most people feel calmer the first night. Within 1-2 weeks, you'll likely fall asleep faster and wake up less. By 3-4 weeks, you should notice deeper, more refreshing sleep.
Which Magnesium Works Best for Sleep Problems?
Different types of magnesium help sleep in different ways: Glycinate is the sleep champion - it calms your mind and relaxes your body, Citrate helps you fall asleep faster when you're restless, Malate helps you stay asleep through the night
Why Do I Wake Up at 3 AM Without Magnesium?
Without enough magnesium, stress hormones can spike in the middle of the night. Magnesium helps keep these sleep-disrupting chemicals under control so you stay asleep until morning.
How Can I Avoid Stomach Issues While Taking Magnesium for Sleep?
Some magnesium supplements cause stomach upset that can actually wake you up. Look for delayed-release forms with glycinate that bypass your stomach and work while you sleep.
Does Magnesium Work Better With Other Nutrients for Sleep?
Yes! Zinc helps your brain use magnesium to make sleep chemicals. Vitamin D3 works with magnesium to relax muscles for better sleep. Together, they create the perfect sleep-supporting team.
Vitamin D3's inclusion is critical because it helps your body properly use magnesium and supports many of the same functions, like bone health and muscle performance.
What Dosages of Elemental Magnesium Are Suitable?
Clinical studies indicate around 200-400mg per day is usually enough to see real benefits. Many supplements contain too little active magnesium, sometimes as low as 50-100mg per serving.
These low doses often fail to reach therapeutic levels in your body. The form and quality of magnesium matters more than just the number on the label - look for supplements that clearly state the elemental magnesium content.
Why A Complete Magnesium Formula Matters
Taking just one type of magnesium is like having only one tool in your toolbox. For your body to get the full benefits, magnesium needs to work with other key nutrients and use the right delivery system.
Three Types of Magnesium Work Better Than One
• Glycinate helps you sleep better and recover faster
• Citrate gives quick energy when you need it most
• Malate provides steady energy throughout your day
Zinc Enhances Sleep Benefits by working with magnesium to produce more melatonin, your natural sleep hormone. Sleep studies show zinc and magnesium together improve deep sleep by 18%.
Vitamin D3 partners with magnesium to help your muscles fully relax during sleep. Since most people lack both nutrients, this combination creates dramatic sleep improvements.
Special Delayed-Release Capsules release magnesium gradually during the night when you need it most. This prevents the sleep disruption that stomach upset from regular magnesium can cause.
What To Avoid:
Single-Form Magnesium
Basic magnesium supplements only help one aspect of sleep. For truly restorative sleep, you need multiple forms that work on different sleep pathways.
Low-Dose Sleep Formulas
Many "sleep" supplements contain tiny amounts of magnesium that can't actually improve sleep. Research shows you need 200-400mg for real sleep benefits.
Relying on Amazon reviews
60% of reviews are written by folks paid to leave positive feedback. Risking your health with reviews that are false is too dangerous a game to play when choosing a supplement.
With these guidelines in mind, we scoured the market for the best of the best magnesium supplements.
Our Top 5 Magnesium Supplements Ranked
We tested 42 different supplements, and based on our 5 Pillars of Excellence: ingredient safety, projective effectiveness, value, return policy, and customer satisfaction, we narrowed them down to the top 5. Let's do this...
9.8
Total Ranking
- Premium delayed-release capsule capsules
- Contains three forms of magnesium (Glycinate, Citrate, Malate)
- Enhanced with Zinc, B6, and Vitamin D3
- Supports sleep, energy, and recovery
- Made in the UK with premium ingredients
- 90-day money-back guarantee
- Sold exclusively online
- Occasionaly runs out of stock
The Bottom Line
Rock & Roses Magnesium Complex beats the competition with its powerful three-magnesium blend. You'll get better sleep, more energy, and faster recovery - benefits you simply won't find in basic single-form supplements.
Their breakthrough delayed-release capsules deliver magnesium exactly where your body needs it without stomach upset. Users report feeling refreshed and energized within just days of starting - results that speak for themselves!
With added Zinc, B6, and D3 to supercharge absorption, this premium UK-made formula delivers maximum results for your money. Don't settle for less when it comes to your health - try the 90-day guarantee and feel the difference yourself!
Pro Tip : Discount code SUPPLEMENT10 on your first purchase for a 10% discount
2. High Absorption Magnesium
7.8
Total Ranking
- Good bioavailability with magnesium glycinate
- Non-GMO and gluten-free formula
- Reasonably priced option
- Vegetarian-friendly capsules
- Single form of magnesium only
- Standard release capsules
- No nutritional table on website
- No additional supporting nutrients
The Bottom Line
Doctor's Best offers a decent entry-level magnesium supplement with their glycinate form providing better absorption than basic oxide supplements. However, it lacks the comprehensive approach of our top pick.
With no delayed-release technology or supporting nutrients, users may experience limited benefits primarily focused on general magnesium supplementation rather than targeted support for sleep, energy, and recovery needs.
3. Natural Calm
6.9
Total Ranking
- Powder form dissolves easily
- Pleasant flavored options available
- Well-established brand reputation
- Good for occasional stress relief
- Contains only magnesium citrate
- Some versions contain added sugars
- Can cause digestive discomfort in sensitive individuals
- Limited comprehensive benefits
The Bottom Line
Natural Vitality's powder format provides good absorption but falls short in comprehensive benefits. While effective for occasional stress relief, its single-form approach limits its effectiveness for sleep quality and recovery.
The addition of flavoring and sweeteners may be appealing for taste but unnecessary for optimal supplementation. Those seeking a complete magnesium solution will find this product too narrowly focused on relaxation benefits.
4. Magnesium Citrate
by NOW Foods
5.3
Total Ranking
- Budget-friendly option
- Consistent manufacturing standards
- Vegetarian-friendly capsules
- Good general-purpose supplement
- Basic single-form formulation
- No delayed-release technology
- Missing synergistic nutrients
- Provides limited targeted benefits
The Bottom Line
NOW Foods delivers a reliable but basic magnesium supplement at an affordable price point. While this citrate form offers better absorption than oxide, it lacks the sophisticated formulation needed for optimal benefits. Without delayed-release technology, users may experience digestive discomfort with higher doses. This supplement works for general magnesium needs but won't provide the targeted sleep, energy, and recovery support found in premium formulations.
5. Magnesium Oxide
5.3
Total Ranking
- Widely available in retail stores
- Affordable entry-level option
- Coated tablets for easier swallowing
- USP verified for purity
- Uses poorly absorbed magnesium oxide
- Basic formula without supporting nutrients
- Large tablets may be difficult to swallow
- Often requires higher doses for effectiveness
The Bottom Line
Nature's Bounty offers an accessible but inferior magnesium supplement. Its oxide form has among the lowest absorption rates of all magnesium types—as little as 4% bioavailability according to some studies. Users typically need higher doses to see minimal effects, which increases the risk of digestive discomfort. While the price point may be attractive, this basic formula lacks the quality ingredients and delivery system needed for meaningful health benefits.
Our Top Pick
A+
Rating
9.8
Total Ranking
CITATIONS
- https://www.apa.org/news/press/releases/stress?tab=1
- https://www.apa.org/news/press/releases/stress/2021/sia-pandemic-report.pdf
- https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/
- https://www.ajol.info/index.php/ajtcam/article/view/67963
- http://anaturalhealingcenter.com/documents/Thorne/articles/Ashwagandha.pdf
- https://medlineplus.gov/druginfo/natural/953.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1560227/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/
What You Will Learn:
- Benefits Of magnesium Peptides
- Ingredients Checklist
- Top 5 magnesium Supplements
Our Top Pick
A+
Rating
9.8
Total Ranking