As someone who's obsessed with sleeping, I was devastated when I suddenly developed insomnia. Desperate for a solution, I asked my doctor for guidance. His advice? Magnesium for sleep.
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Magnesium for Sleep: My Experience
Once I figured out the right dose for me—I don’t even use the full scoop—I started taking it about an hour or two before bed, mixing it with water and SuperBeets (which I may have to write about another time). Within minutes, I feel calm—borderline euphoric. It’s the perfect wind-down: I watch an episode of TV, usuallyLaw & Order: SVU, then peacefully drift off to sleep. Honestly, that alone should prove it works.
It’s completely reshaped my nighttime routine. I don’t need anything else—not even melatonin or Klonopin, which I’m prescribed for panic attacks. And since I quit drinking alcohol around the same time, which initially made falling asleep harder, magnesium has filled that gap without leaving me groggy or hungover the next morning, unless I take it way too late.
Danielle Sinay
View the 2 images of this gallery on the original articleNaturally, I wanted to understand why it worked so well—so I asked the experts to break it down. Ahead, see everything you need to know about taking magnesium for sleep, according to registered dietitians and a doctor.
In short, magnesium helps you (and your body) relax.
It helps alleviate stress
Magnesium also helps reduce levels of the stress hormonecortisol, Amy Davis, RD, LDN, a registered dietitian and Live Conscious nutrition consultant, tells Parade.
What's more, he adds, is that it's "especially helpful for stress-induced insomnia."
It helps your muscles relax
Magnesium doesn't just work on your brain—it helps your physical body unwind too. "Magnesium is a powerful muscle relaxant," says Dr. Teitelbaum. And that's more important than you might think: "It takes more energy for muscles to relax than to contract," he adds.
In other words? We could (and should) use the extra help winding down.
The Best Magnesium for Sleep
Not all magnesium supplements (or powders) are created equal—nor do they necessarily offer the same benefits. So when it comes to the best magnesium for sleep, most pros recommend magnesium glycinate.
While both Miller and Dr. Teitalbaum agree regarding glycinate (sometimes listed as biglycinate), Dr. Teitalbaum says that "any of the magnesium chelates are good, though he "prefers magnesium bisglycinate, as the glycine is calming."
Related: 'I'm a Cardiologist—These Are the 2 Best Types of Magnesium for Heart Health'
"Magnesium powder tends to absorbs faster than pills or capsules, which makes it an ideal option anyone looking for quicker effects before bed," says Davis. "Plus, it's easier to customize the dosage and can be mixed into a calming nighttime drink."
All of that being said, Dr. Teitelbaum warns: "Some pills don't dissolve, and therefore don't work. This is not a problem with the powders."
When To Take Magnesium for Sleep
The time you take your magnesium matters—it can make all the difference in how well it works. All three experts recommend taking it 30 to 60 minutes before bed to give it time to kick in. Just start with a lower dose as you get used to it. "Around 200 to 300 mg is a safe bet," Davis recommends.
Just be mindful of how much liquid you're sipping before bed. "Waking up during the night to use the bathroom can interfere with restful sleep," Miller points out.
Wondering if magnesium is right for you? "If you have trouble relaxing at night or falling asleep, adding magnesium to your nighttime routine might help promote a more restful sleep," says Miller.
Davis agrees—and points out that if you wake up in the middle of the night or often feel “tense or wired,” magnesium could help you unwind. Some blends may also support muscle recovery and mood, depending on the formulation.
Potential Side Effects
Magnesium is generally safe, but more isn’t always better. All three experts warn against exceeding 350 mg per day from supplements unless advised by a healthcare provider.
Dr. Teitelbaum echoes that caution: “You should not use magnesium supplementation without a doctor’s okay if you have severe kidney failure or you’re on dialysis,” he says.
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Sources
Hayley Miller, MS, RDN, LD, a registered dietitian and senior regulatory specialist at Physician's ChoiceMagnesium and stress; Magnesium in the Central Nervous System. University of Adelaide Press. National Library of Medicine.Amy Davis, RD, LDN, a registered dietitian and Live Conscious nutrition consultantJacob Teitelbaum, MD, a board-certified internist and author of From Fatigued to FantasticMagnesium in neuroses and neuroticism; Magnesium in the Central Nervous System. University of Adelaide Press. National Library of Medicine.The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology.The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients.Sarcoplasmic reticulum-mitochondrial through-space coupling in skeletal muscle. Applied physiology, Nutrition, and Metabolism. Read More Details
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