As a certified sleep specialist, I have seen firsthand the many benefits of magnesium for sleep. Magnesium is an essential mineral that plays a crucial role in our sleep-wake cycle. It helps to regulate melatonin, the hormone that controls our sleep patterns, and also has a calming effect on the nervous system.
However, not all magnesium supplements are created equal. When it comes to finding the best magnesium for sleep, Dr Axe recommends looking for a chelated form of magnesium. Chelated magnesium is a highly absorbable form of the mineral, meaning it is more easily absorbed by the body and can be utilized more effectively. This makes it a great option for those looking to improve their sleep quality.
One of the best forms of chelated magnesium for sleep is magnesium glycinate. This form of magnesium is highly bioavailable and has been shown to have a calming effect on the brain and nervous system. It can help to promote relaxation and reduce anxiety, making it an ideal choice for those struggling with sleep disorders or insomnia.
In addition to magnesium glycinate, other forms of chelated magnesium that Dr Axe recommends for sleep include magnesium citrate and magnesium malate. These forms of magnesium have also been shown to have a positive impact on sleep quality and can help to improve overall sleep duration and efficiency.
Understanding the Importance of Magnesium for Sleep
As someone who has struggled with sleep issues for a long time, I have learned the importance of magnesium in promoting a good night’s rest. Magnesium is a crucial mineral that plays a vital role in various bodily functions, including managing stress, relaxing muscles, and promoting healthy sleep patterns.
Magnesium acts as a natural relaxant by binding to GABA receptors in the brain, which helps to calm and quiet the nervous system. This calming effect reduces anxiety and promotes relaxation, making it easier to fall asleep and stay asleep throughout the night. Magnesium also helps to regulate melatonin production, which is the hormone responsible for controlling our sleep-wake cycle.
Although magnesium can be obtained from certain foods, many people may not consume enough to meet their daily needs. In such cases, supplementation with a high-quality magnesium supplement is recommended. It is important to choose a magnesium supplement that is easily absorbed by the body, such as magnesium citrate or magnesium glycinate, as these forms are better utilized by the body compared to others.
When it comes to selecting the best magnesium supplement for sleep, it is also crucial to consider the dosage. It is generally recommended to start with a lower dose and gradually increase it if needed. Consulting with a healthcare professional can help determine an appropriate dosage based on an individual’s specific needs and health conditions.
In conclusion, understanding the importance of magnesium for sleep has been a game-changer in my quest for a restful night’s sleep. Incorporating magnesium-rich foods into my diet and supplementing with a high-quality magnesium supplement has significantly improved my sleep quality and overall well-being. If you struggle with sleep issues, I highly recommend considering magnesium as a natural and effective solution.
Key Factors to Consider When Choosing the Best Magnesium Supplement
When it comes to choosing the best magnesium supplement, there are several key factors that you need to consider. As an expert in the field, I have compiled a list of these factors to help you make an informed decision.
Purity and Quality: It is crucial to choose a magnesium supplement that is pure and of high quality. Look for supplements that are sourced from reputable manufacturers and undergo rigorous testing for purity and potency. This ensures that you are getting a supplement that is free from contaminants and provides the maximum benefits.
Form of Magnesium: There are different forms of magnesium available, each with its own benefits and absorption rates. Some popular forms of magnesium include magnesium citrate, magnesium glycinate, and magnesium oxide. It is important to choose a form that suits your specific needs and preferences. For example, if you are looking for a supplement that promotes relaxation and sleep, magnesium glycinate may be the best option for you.
Dosage and Bioavailability: The dosage and bioavailability of a magnesium supplement are also important factors to consider. The dosage will depend on your individual needs and any underlying health conditions you may have. Bioavailability refers to how easily the body can absorb and utilize the magnesium. Look for supplements that have high bioavailability to ensure that your body can effectively absorb the magnesium and reap the benefits.
Additives and Allergens: When choosing a magnesium supplement, it is important to check for any additives or allergens that may be present. Some supplements may contain fillers, artificial colors, or allergens such as gluten or dairy. If you have any allergies or intolerances, it is crucial to choose a supplement that is free from these substances.
Reviews and Recommendations: Finally, consider reading reviews and recommendations from other users before making your decision. This can give you valuable insights into the effectiveness and potential side effects of the supplement. You can also consult with a healthcare professional or naturopath to get personalized recommendations based on your specific needs and health goals.
My Top Recommendations for the Best Magnesium Supplements for Sleep
If you struggle with sleep issues like insomnia or restless nights, supplementing with magnesium can be an effective natural remedy to promote better sleep. As a health enthusiast and researcher, I have tried and tested various magnesium supplements and have found a few that I highly recommend for improving sleep quality.
1. Magnesium Glycinate: This form of magnesium is known for its high bioavailability and gentle nature, making it a great choice for promoting relaxation and better sleep. It is easily absorbed by the body and is less likely to cause digestive upset. I have personally experienced calm and restful sleep after taking magnesium glycinate before bedtime.
2. Magnesium Citrate: If you struggle with constipation or irregular bowel movements, magnesium citrate can be a good option for improving both sleep and digestion. It has a mild laxative effect, which can help regulate bowel movements and promote relaxation. However, be cautious with the dosage as higher amounts of magnesium citrate can sometimes cause loose stools.
3. Magnesium L-Threonate: This form of magnesium has been shown to have unique benefits for brain health, including improved cognitive function and memory. It also has a calming effect on the nervous system, making it a good choice for promoting deep and restful sleep. While more research is needed on its specific effects on sleep, many people have reported positive results when taking magnesium L-threonate before bed.
Remember, it’s always best to consult with your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are currently taking medication. Finding the right magnesium supplement that works for you may require some experimentation, but the potential benefits for your sleep and overall health are worth it.
How to Incorporate Magnesium into Your Nightly Routine for Better Sleep
Adding magnesium to your nightly routine can help promote better sleep and improve overall sleep quality. Here are some simple ways to incorporate magnesium into your routine:
- Take a magnesium supplement: Consider taking a magnesium supplement before bed to increase your magnesium intake. Look for a supplement that contains magnesium citrate or magnesium glycinate, as these forms are better absorbed by the body.
- Use magnesium oil: Apply magnesium oil to your skin before bed. This topical application can help relax your muscles and promote a sense of calm and relaxation, making it easier to fall asleep.
- Take a relaxing magnesium bath: Add Epsom salts (magnesium sulfate) to a warm bath and soak for at least 20 minutes before bed. The warm water and magnesium can help relax your muscles and prepare your body for sleep.
- Include magnesium-rich foods in your evening meal: Incorporate magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your evening meal. These foods can help increase your magnesium intake naturally.
Remember, consistency is key when incorporating magnesium into your nightly routine. It may take some time for your body to adjust, so be patient and give it a chance to work its magic. If you have any existing health conditions or are taking medication, it’s always best to consult with your healthcare provider before making any changes to your routine.
10 Best Magnesium For Sleep Dr Axe
Pure Encapsulations Magnesium (Glycinate) - Supplement to Support Stress Relief, Sleep, Heart Health, Nerves, Muscles, and Metabolism* - with Magnesium...
Features
| Part Number | MG3 |
| Model | mg3 |
| Is Adult Product | |
| Size | 360 Count (Pack of 1) |
- Heart Health Supplements: This magnesium glycinate capsule activates the enzymes necessary for neuromuscular contractions, cardiac function, and more*
- Overall Health & Nutrient Metabolism: This magnesium glycinate supplement helps the metabolism and utilization of vitamin B6, vitamin C, vitamin E, and more*
- Energy & Bone Support: Magnesium supports metabolism of carbs and amino acids; supports energy production and use of calcium, phosphorus, sodium, and potassium*
- Magnesium Capsules for Sensitive Individuals: Magnesium glycinate is a form of magnesium that's less likely to cause loose stools than other forms of magnesium
- Pure Difference: What we leave out matters, too; Pure Encapsulations products are free from common allergens, artificial or unnecessary ingredients, and GMOs
Designs for Health Magnesium Glycinate Complex - Chelated Magnesium Bisglycinate + High Absorption Magnesium Oxide for Heart Health, Immune Support & Bone...
Features
| Part Number | MGC240 |
| Model | No Model |
| Is Adult Product | |
| Release Date | 2013-10-20T00:00:01Z |
| Size | 240 Count (Pack of 1) |
| Publication Date | 2013-10-23T00:00:01Z |
- New Name, Same Great Product - Magnesium Buffered Chelate is now Magnesium Glycinate Complex. This chelated magnesium supplement complex contains high absorption magnesium glycinate, with each capsule providing 150 mg of elemental magnesium. Mag glycinate can support a sense of calm, bone health, restful nights, muscle health and energy support.*
- Improved Absorption with Magnesium Glycinate - High absorption magnesium glycinate can bypass normal modes of absorption in the intestine, which helps allow larger amounts of magnesium to be absorbed more quickly.*
- Easier On The Stomach - Love magnesium, but not its digestive impact? This chelated magnesium supplement complex should not cause the unfavorable GI symptoms associated with magnesium supplements due to the very stable chelate formed between two glycine molecules and each magnesium ion via a patented process.*
- Vegan & Non-GMO - These magnesium bisglycinate chelate complex capsules are vegan-friendly, Non-GMO and contain No Gluten, Dairy, or Soy. DFH magnesium pills and our entire magnesium supplement linr is manufactured in a GMP registered facility in the USA from US and globally sourced ingredients.*
- Clinically-Trusted Care - DFH is the #1 practitioner supplement brand recommended by functional medicine professionals and the #1 practitioner supplement brand personally trusted by functional medicine professionals.**
Sports Research Magtein Magnesium L-Threonate Capsules - Magnesium Supplement for Memory, Focus & Cognition - Magnesium L Threonate Supports Brain Health,...
Features
| Part Number | FG430 |
| Size | 180 Count (Pack of 1) |
- HIGHLY BIOAVAILABLE FORM: Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C. Easily absorbed, our magnesium L threonate capsules are used for their overall brain health benefits and may help support memory, focus, relaxation, mood, and cognition.
- MADE WITH MAGTEIN: Magtein is a patented compound called threonic acid developed by a group of MIT researchers. Magtein is the only form that effectively crosses the blood-brain barrier and increases magnesium levels in the brain, which is critical for improving cognitive function. Our easy-to-swallow Magtein magnesium L-threonate veggie capsules are the easiest, most convenient way to add this essential mineral to your daily diet.
- PREMIUM QUALITY: Sports Research takes pride in offering products that use only the best ingredients available so that you can have total peace of mind in the supplements that you are taking. Our magnesium supplement is verified non-GMO and free of gluten and gelatin.
- MANUFACTURED IN THE USA: Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements. We offer ninety (90) magnesium pills for a one (1) month supply. Reap all the benefits of this powerful and healthy magnesium threonate supplement!
- THE SPORTS RESEARCH DIFFERENCE: Created in 1980, Sports Research is a privately-owned business born from a passion for fitness, wellness, and healing. Our goal is to help people live their best lives through real, research-backed ingredients created for every body — inside and out. We're fully dedicated to sourcing the highest quality products from around the world, backed by third party testing. We all deserve the best in our quest for healthy living. Our mission is to give you just that.
CYMBIOTIKA Magnesium L-Threonate 1300mg, Liposomal Delivery, Focus Memory Brain Support, Magnesium Supplement for Sleep, High Absorption, Keto, Vegan, Gluten...
Features
| Part Number | CYM-Mg-W |
| Model | CYM-Mg-W |
| Size | 0.34 Fl Oz (Pack of 30) |
- MAGNESIUM THREONATE SUPPLEMENT: Cymbiotika's Liposomal Magnesium L-Threonate was developed by a team of MIT scientists and has been shown to increase brain magnesium levels higher than any other form of magnesium. Our supplement utilizes advanced liposomal delivery for fast and efficient absorption which can allow it to significantly help with magnesium deficiency. This can lead to an increase in brain power, improved memory, better balanced mood and can help calm the central nervous system.
- MAGNESIUM FOR SLEEP SUPPORT: Magnesium reduces stress by increasing GABA, a neurotransmitter that promotes calmness. This can allow your mind and body to relax resulting in better sleep cycles.
- COGNITIVE SUPPLEMENT: Magtein magnesium l-threonate included in our formula is the most bioavailable magnesium for the brain, and the only magnesium that can cross the blood-brain barrier to improve cognitive function and focus.
- HOW TO ENJOY: Squeeze the entire contents of the liquid magnesium supplement from the packet directly into your mouth, or stir it into your favorite beverage. The vanilla creme flavor will taste amazing on its own, stirred into coffee or tea, or used as a topping on your favorite treat. Store in a cool, dry place away from direct sunlight. Do not freeze. Refrigeration not required but may be refrigerated for a cold treat. Includes 30 packets per container.
- NATURAL SUPPLEMENT: Cymbiotika strives to create ingredients you can trust. We combine scientific innovation with traditional Eastern medicine to design formulas that synergize with the body. Our magnesium utilizes the most advanced absorption technology and is gluten free, soy free, keto, vegan, and made with ZERO chemicals, animal products, alcohols, additives, and preservatives.
BiOptimizers Sleep Breakthrough 2.0 – Natural Support Supplement | Calming Relief Aid Adults | Non Habit Forming | 202.5 g Powder Blue Berry Dreams
Features
| Part Number | Blue-Berry-Dreams |
| Size | 7.3 Ounce |
- Get to Sleep- Sleep Breakthrough is a powerful, melatonin-free support formula designed to help you fall asleep and wake up feeling refreshed. It also may help to promote production of your body’s natural melatonin
- Melatonin Free- With our natural, melatonin-free formula you do not have to worry about possible negative effects of supplemental melatonin
- No Grogginess- Skip the morning daze for a natural way to help fix your sleep. It is formed to help negate dependency and may help fix your sleep cycle over time so you can get back to feeling relaxed, refreshed, and yourself
- Natural Option- Gluten free, soy free, and vegan optimized formula! Remember: The dose creates the effect; everyone has an optimal dose for their brain and body
- Recommended Usage - Start with a recommended dose of 1 teaspoon or 2 scoops. While 3 scoops are an option, exceeding the recommended dose may have counterproductive effects on sleep. For optimal results, consider combining with 2 capsules of Magnesium Breakthrough
FAQ:
What is the best magnesium supplement for sleep according to Dr Axe?
According to Dr Axe, the best magnesium supplement for sleep is magnesium glycinate.
Why does Dr Axe recommend magnesium glycinate for sleep?
Dr Axe recommends magnesium glycinate for sleep because it has a calming effect on the brain and promotes relaxation, helping to improve sleep quality.
How should magnesium glycinate be taken for sleep according to Dr Axe?
According to Dr Axe, magnesium glycinate should be taken about 30 minutes to an hour before bed to help promote relaxation and improve sleep.
Conclusion
In conclusion, when it comes to finding the best magnesium for sleep, Dr. Axe recommends looking for a form of magnesium that is easily absorbed by the body and has a calming effect. Magnesium glycinate and magnesium citrate are two popular options that fit these criteria. These forms of magnesium can help promote relaxation, improve sleep quality, and reduce sleep disturbances. It is important to consult with a healthcare professional before adding any new supplements to your routine. Remember, quality sleep is essential for overall health and well-being, and finding the right magnesium supplement can be a helpful addition to your sleep routine.
