The recommended dosage is one capsule per day.
If you're looking to address constipation, magnesium citrate might be your best choice. If you're seeking relaxation and improved sleep, magnesium glycinate may be the better option.
Magnesium Oxide – A less-easily absorbed form that is commonly found in medications to treat migraines, constipation and indigestion. Magnesium Sulfate – Found in Epsom salt and absorbed through the skin, this can be some of the best magnesium powder for sleep, as well as easing aches and pains.
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.
However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
Science has shown the benefits of taking Magnesium before bed can help you fall asleep faster, sleep more efficiently, and wake up more refreshed. A study found that participants who consumed 500 mg of Magnesium daily reported reduced insomnia, increased sleep quality, and improved early morning restfulness.
How long does it take for magnesium to work for sleep? The benefits of magnesium are often associated with long-term use, so it's important to take your supplement consistently. We recommend daily use for at least three months to see the full effects on sleep.
While most social media wellness trends raise questions as to the long-term benefits, health experts agree that additional magnesium can help maximize your health and be more beneficial for a good night's sleep than traditional melatonin supplements.
The optimum dose of between 200-400 mg of magnesium, taken around 30 minutes before bedtime can help the body and mind wind down, relaxing muscles and creating a more peaceful state for sleep. It is safe to combine magnesium with melatonin for added sleep enhancing benefits.
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Reduced symptoms of insomnia and anxiety: Magnesium Glycinate has been found to reduce symptoms of insomnia and anxiety, which are often major contributors to sleep issues. It works by promoting relaxation and calmness in the body, which can help individuals fall asleep more easily and stay asleep throughout the night.
While a healthy kidney is capable of excreting excess magnesium, a damaged kidney may not have this same advantage. Thus, individuals with heart or kidney problems (e.g., chronic kidney disease) should especially get approval from their provider before using the supplement.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
Those still planning to take a magnesium supplement should know that the best magnesium for sleep is magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic.
High magnesium levels (hypermagnesemia) can result from taking too many magnesium supplements. It can lead to lethargy, gastrointestinal symptoms, low blood pressure, and cardiac arrest. The body needs magnesium for more than 300 biochemical processes.
Recommendations for the proper dosage of magnesium to take before bed vary, and they are often slightly higher for men than women. For the most part, something in the range of 200-350 milligrams is the suggested amount.
Supplementing both the mineral magnesium and melatonin together promotes a deeper, longer, more restful sleep. Magnesium glycinate nourishes at least 300 essential metabolic activities in the body, including the relaxation of nerves and muscles, doing so with a low risk of unpleasant side effects or drug interactions*.
Magnesium Glycinate
It's best taken at night before bed.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.