Parade aims to feature only the best products and services. If you buy something via one of our links, we may earn a commission.
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.
More specifically, he suggested magnesium in powder form—he prefers drinkable supplements over pills for better absorption (more on that below). With that in mind, I started taking BioOptimizers Magnesium Breakthrough before bed.
🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
That was six months ago—and since then, I’ve gotten my husband, sister and father all taking my powder magnesium for sleep too. Why? Because I simply won’t shut up about it. When I say this stuff changed my life, I’m not kidding—I’ll tell anyone who will listen. Which, I guess, now includes you.
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.
Magnesium powder
Danielle Sinay
View the 2 images of this gallery on the
original article
The biggest surprise? I’m more alert and clear-headed during the day, so much so that I was able to lower my ADHD medication by 10mg. That part, I definitely didn’t see coming. But I am certainly grateful, and will continue to tell everyone I meet about how obsessed I am.
Naturally, 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.
Related: This 3-Minute Habit Could Help You Sleep Through the Night
How Magnesium for Sleep Works, According to Experts
In short, magnesium helps you (and your body) relax.
It calms the nervous system
“Magnesium supports sleep by calming the nervous system,”Hayley Miller, MS, RDN, LD, a registered dietitian and senior regulatory specialist at Physician’s Choice, tells Parade. “It promotes the production of calming neurotransmitters like GABA, which supports relaxation.”
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.
This is especially important, since the stress of modern life “exhausts people’s energy,” adds Jacob Teitelbaum, MD, a board-certified internist and author of From Fatigued to Fantastic. “That’s why, paradoxically, people are getting exhausted and insomnia at the same time,” he explains. “The magnesium helps both, helping the body fall and stay asleep.”
What’s more, he adds, is that it’s “especially helpful for stress-induced insomnia.”
It promotes healthy melatonin production
Magnesium also supports melatonin production, says Davis. Melatonin is the hormone that helps regulate your sleep-wake cycle—so by promoting more of it, “this creates ideal conditions for sleep,” she explains.
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.
That’s not just a metaphor—relaxing really does take energy. Your body needs ATP to move calcium back where it belongs, which is what allows your muscles to actually let go.
In other words? We could (and should) use the extra help winding down.
Related: Why You Keep Waking Up in the Middle of the Night—and What Your Body’s Trying To Tell You
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.
“Magnesium glycinate is likely the best form for sleep due to its calming, anxiety-reducing properties without causing digestive upset,” Davis tells Parade.
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.”
(The magnesium powder I take contains a proprietary blend of magnesium chelate and bisglycinate.)
Related: ‘I’m a Cardiologist—These Are the 2 Best Types of Magnesium for Heart Health’
Magnesium Powder vs. Pills: Which Works Better?
Now that you know which type of magnesium to get (glycinate!), what’s the best form to take it in? I’m a fan of powder, as you know—and so are most experts.
“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.”
Of course, that depends on your preferred delivery method—and how much you actually need. “You don’t need a large dose for it to work, so most recommended amounts can fit in a capsule,” adds Miller. “However, powders often include additional ingredients that may help to support your sleep beyond magnesium alone.”
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.”
Related: 5 Supplements for Anxiety According to Registered Dietitians
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.
Assuming you’re not popping a supplement pill, how you take magnesium doesn’t matter quite as much. “Magnesium powder can be mixed into warm water, herbal tea or a drink like the popular ‘sleepy girl mocktail,’ which includes tart cherry juice and a low-sugar prebiotic soda,” says Miller.
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.
Related: The Military Sleep Method for Falling Asleep in Two Minutes
Who Should Take Magnesium for Sleep?
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.
Other signs you could benefit include muscle cramps, restless legs, anxiety and even frequent headaches, according to Miller. Dr. Teitelbaum adds daytime fatigue and tight muscles to the list, especially if you’re feeling both exhausted and unable to sleep.
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.
Related: What Happens to Your Body if You Take Melatonin Every Night, According to a Behavioral Sleep Medicine Expert
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.
“Taking too much magnesium can cause digestive upset like diarrhea or cramping, so it’s important to stick to recommended doses and check with a healthcare provider if you have kidney issues or other medical conditions,” says Davis.
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.
Finally, Miller points out that quality matters: “Look for brands that follow high-quality standards to ensure the product is accurate, safe and reliable.”
Up Next:
Related: I Tried Mouth Taping for Two Months and the Results Were Mind-Blowing
Sources
- Hayley Miller, MS, RDN, LD, a registered dietitian and senior regulatory specialist at Physician’s Choice
- Magnesium 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 consultant
- Jacob Teitelbaum, MD, a board-certified internist and author of From Fatigued to Fantastic
- Magnesium 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.