For sleep, magnesium glycinate is superior due to its calming glycine, promoting relaxation, while magnesium citrate is better for general magnesium replenishment and constipation because it draws water into the intestines, making it a laxative. Choose glycinate for winding down and better sleep, but use citrate cautiously or earlier in the day to avoid nighttime bathroom trips.
You can use magnesium glycinate for stress relief, sleep support, and muscle relaxation. Magnesium citrate may be better for constipation relief, but it may cause diarrhea and dehydration.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
Magnesium Threonate - The Superior Sleep Supplement
Of all the forms, magnesium threonate may be most effective since it easily crosses into the central nervous system. At doses of 150-200mg before bedtime, it binds to NMDA receptors, blocking excitatory neurotransmission.
Yes! And for some people, this combination can be highly effective. Taking both allows you to experience the calming, muscle-supportive effects of glycinate while still promoting digestive regularity with citrate. If you go this route, aim to separate the doses: take citrate in the morning and glycinate in the evening.
If you're deficient in one of the following vitamins, it may be contributing to nocturnal leg cramps:
Best Overall
Magnesium L-threonate (MgT) is believed to not only help you fall asleep but also feel well-rested, alert, and functional during the day. People may benefit from this extra boost if they struggle with nightly sleep and the after-effects the following day.
Advice From a Sleep Doctor
"I usually recommend 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate for sleep,” says Dr. Chester Wu. “Start with a low dose and only increase how much you take if needed and if you don't experience any side effects.
Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
Foods high in magnesium are leafy greens, legumes, nuts, seeds and whole grains. A doctor can check your magnesium levels by a blood or urine (pee) test. If you have low magnesium levels, your doctor may recommend taking a supplement.
Individuals with diabetes, intestinal disease, heart disease, or kidney disease should avoid magnesium unless specifically instructed by their healthcare provider. Overdose: Signs of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue.
Nighttime (1 hour before bed): Magnesium glycinate is most effective for improving sleep quality when taken in the evening. Its glycine content is thought to enhance relaxation and reduce anxiety, helping you fall asleep faster and stay asleep longer.
Magnesium Taurate
This form may support cardiovascular function and lower blood pressure, making it ideal for those with heart concerns.
Magnesium citrate is a popular form for mind and muscle relaxation. Additionally, magnesium may influence melatonin regulation, the hormone that governs our sleep-wake cycle [8]. Studies have shown that magnesium citrate for sleep is a readily available supplement with potential sleep-supportive properties.
The recommended dose of magnesium citrate for adults is typically 250-500 mg taken once daily, as suggested by the most recent and highest quality study 1. When considering the use of magnesium citrate, it's essential to prioritize the single most recent and highest quality study, which in this case is from 2023 1.
For Sleep. If you're expecting Magnesium to knock you out like a sleeping pill, you might be waiting a while. While some people feel more relaxed within an hour, studies suggest it takes a few days to a couple of weeks of consistent use to improve sleep quality.
Choosing between magnesium glycinate and magnesium citrate depends on your health goals. Magnesium glycinate is typically best for stress-related benefits, such as anxiety and better sleep, while magnesium citrate can help relieve constipation and improve migraine management.
The Best Types of Magnesium for Deep Sleep
Magnesium L-Threonate's exceptional capacity to traverse the blood-brain barrier makes it a top choice among forms for enhancing sleep quality. It can directly improve cognitive function while also promoting relaxation because of this.
Dose: 350mg before bed: magnesium glycinate is usually recommended for sleep. Caution: Magnesium may cause stomach upset at higher doses and isn't suitable for people with kidney issues.
Here are 10 unexpected signs of a vitamin D deficiency that may surprise you.
For leg cramps, drink fluids with electrolytes like coconut water, milk, or sports drinks (Gatorade, Pedialyte), focusing on potassium and sodium, but plain water is also key for dehydration; consider a small amount of pickle juice for rapid relief if needed, and avoid dehydrating drinks like alcohol and excessive caffeine.
It is important to consider vitamin deficiencies especially vitamin B12 in patients presenting with leg spasms and cramps.