Key takeaways
- Magnesium plays a key role in helping you get quality sleep, which is essential for your health.
- The best magnesium supplements for sleep are bioavailable, third-party tested, high quality, and free from unnecessary additives.
- We selected Thorne Magnesium CitraMate as the best softgel capsule.
- Best magnesium L-threonate supplement : Sports Research Magtein Magnesium L-Threonate Capsules | Skip to review
Getting quality sleep is one of the best ways to maintain your health, but it also happens to be something many Americans have trouble with.
Indeed, according to the
So, what can you do about it?
Your mind may jump right to Googling the best melatonin supplements when looking for a supplement to help with sleep. However, other vitamins and minerals, including magnesium, also play a role in helping you get those quality hours of sleep.
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.09 to $0.67 per serving, or $15 to $40 per container, though this may vary depending on where you shop.
Note that serving sizes vary by product.
Pricing guide
- $ = under $0.20 per serving
- $$ = $0.20–$0.40 per serving
- $$$ = over $0.40 per serving
Here are the 8 best magnesium supplements for sleep in 2025.
Here’s a quick look at how our picks compare:
• third-party tested for purity and potency
• certified gluten-free,
• certified by NSF
• certified by The Clean Label Project
• certified gluten-free
• non-GMO verified
• certified gluten-free
• non-GMO verified
With so many products on the market, it can be difficult to find the right fit for you. This article evaluates some of the top magnesium supplements that:
- contain bioavailable forms of magnesium
- have undergone third-party testing to evaluate the quality
- set strict standards for purity, potency, and safety
- are free of unnecessary additives like artificial sweeteners and fillers
We’ve also avoided magnesium supplements that contain magnesium oxide because they have been shown to have
Although there’s limited research on the optimal dosage of magnesium for sleep, a 2024 review found that higher doses were generally more effective for improving sleep and anxiety symptoms than lower doses.
However, research is limited. As such, it’s best to use it only as directed and consult a healthcare professional to determine the right dosage for you.
Finally, if you’re taking any medications or have any underlying health conditions, be sure to talk with your doctor before starting a supplement.
There are several factors to consider when selecting a magnesium supplement:
- Type of magnesium. First, it’s important to consider the type of magnesium. Certain types, such as magnesium citrate, are
more readily absorbedTrusted Source by your body but may cause digestive side effects in some people. - Slow-release formulas. If you find that the mineral causes digestive issues for you, you may want to consider choosing a slow-release tablet or opting for a gentler form like
magnesium malateTrusted Source or orotate. - Fillers. Be sure to check the ingredient label if you prefer to avoid products containing fillers, preservatives, or artificial ingredients.
- Additional sleep-promoting ingredients. Some products may contain additional beneficial ingredients to promote sleep, such as zinc, B vitamins, ashwagandha, melatonin, or valerian root extract.
- Allergies. If you have any dietary restrictions or food allergies, check the label and opt for products that are certified gluten-free, kosher, or vegan, as needed.
- Certifications. It’s also a good idea to look for products that have been certified by organizations like USP or NSF International and undergone third-party testing to ensure quality.
Useful supplement shopping guides
Check out these two articles to help make supplement shopping a breeze:
Magnesium is a mineral that plays a key role in nearly every aspect of your health. It affects more than 300 enzyme reactions that help regulate many of your body’s critical functions, including sleep.
Magnesium may help you sleep, but the evidence is mixed.
For example, one 2020 study in young women found that adequate intake of magnesium, alongside several other nutrients, such as vitamin K, vitamin B2, and potassium, is important for sleep quality.
Similarly, some observational studies suggest that magnesium levels may be linked to better sleep quality. However, results from clinical trials regarding the effectiveness of supplements are inconsistent.
According to the National Institutes of Health’s Office of Dietary Supplements, the dietary allowance for magnesium in adults ages 18 and over is 400 to 420 mg for males and 310 to 320 mg for females. During pregnancy, the RDA increases to 350 to 360 mg, and during lactation, it ranges from 310 to 360 mg.
If you’re already consuming this much, you may not need a magnesium supplement and may want to talk with your doctor about other potential factors in poor sleep.
Symptoms of a deficiency include appetite loss, nausea, vomiting, fatigue, and weakness.
These are all early signs, but a more severe magnesium deficiency can cause numbness, muscle contractions, muscle cramps, seizures, and more. It can also lead to low calcium and potassium levels.
You can take magnesium supplements at any time of day you prefer. It’s more important to ensure adequate daily intake than to take it at a certain time. Unlike melatonin for sleep, magnesium doesn’t come with a risk of feeling groggy if you take it in the morning.
Magnesium supplements are often used to promote better sleep.
Many types are available, and they vary in dosage and form.
Be sure to check the ingredient label carefully and opt for products that have undergone third-party testing to ensure safety and quality.
