There are many supplements that you can take to improve your sleep, which is exciting. It means that you can use natural supplements instead of harsher pharmaceutical drugs to remedy your sleep problems. 

Magnesium is one of the more common supplements used. However, there are many different versions of magnesium that you can take. So, which is the best magnesium for sleep? 

We’ll discuss the properties of magnesium, as well as the magnesium you should be taking for sleep. It’s generally healthier to manage sleep troubles with supplements versus prescription sleep aids, so magnesium could be the answer to fixing your sleep schedule. 

What is Magnesium?

Magnesium is a common mineral that can be found in food and supplements. We need this mineral for our bodies to stay in good overall health. Our bodies use magnesium in over 600 cellular reactions. This mineral is necessary for every single cell, tissue, and organ in our bodies to function. So, magnesium is responsible for helping your body run. 

This mineral is also responsible for helping brain function, bone health, muscle function, and heart function.[1] If you have a lower amount of magnesium in your body you can take supplements. Not all magnesium supplements are the same, and there are many on the market. Some of the more common are: magnesium chloride, magnesium oxide, magnesium citrate, and magnesium glycinate. 

What do the different types of magnesium supplements do?

Now that you know about the different types of supplements on the market, how do you know which is the best form of magnesium for better sleep? Thankfully, there are many studies that have tested the effects of these supplements to determine what they should be used for. 

  • Magnesium citrate: Citrate might sound familiar to you, because it reminds you of citric acid. Similar to this food preservative, magnesium citrate is also used to help preserve your body’s digestion. If you are suffering from constipation or indigestion, this is the supplement for you. However, you must drink lots of fluid with this supplement as it can lead to dehydration.
  • Magnesium chloride: This could be considered one of the most popular magnesium supplements on the market. Made from ocean water, magnesium chloride can: optimize sleep, improve digestion, bone health, and ease anxiety. It’s not as easily absorbed in the gut, which is why Remrise chose magnesium glycinate in our products. 
  • Magnesium glycinate: Those that are stressed out will enjoy the effects of this supplement. Magnesium glycinate will relax your muscles, help you sleep, and calm your body and mind. Unlike magnesium chloride, there aren’t any major side effects (such as laxative effects) and it’s more easily absorbed compared to other types of magnesium. 
  • Magnesium oxide: This supplement is beneficial for those that suffer from indigestion and heartburn. You can also take magnesium oxide to help with the symptoms of a migraine. A negative effect of this supplement is magnesium oxide operating as a laxative. 

Best form of magnesium for sleep

There are several forms of magnesium that are beneficial to your sleep, but which is the overall best magnesium supplement for sleep? Magnesium glycinate is effective in improving the amount and quality of sleep, and this is one of the few supplements that doesn’t have as many side effects. 

Many sleepers have begun to replace the use of melatonin with magnesium, which is a big deal. Melatonin was seen for a long time as the leader of natural sleep aids, but supplements blended with natural ingredients are the most effective. If you take the same thing every day to fall asleep, your body will adjust to it. You will need to continue raising your doses to get the same effect. The same holds true with melatonin. 

That’s why at Remrise, we use a rotation of natural sleep aids to ensure you never build a tolerance to any given ingredient. In the Remrise rotation you’ll only use Magnesium glycinate twice per week.

Magnesium and sleep

When you think of magnesium and sleep, it doesn’t seem like you would group these two together. Magnesium is something that you learn about in school, but it’s not something that you would naturally associate with any sleep supplement. 

Nevertheless, if you research some of the most effective natural sleep aids, magnesium is close to the top of the list. Many people can get the magnesium they need through a balanced diet, but in some cases, it’s beneficial to include a magnesium supplement in your health routine to prevent deficient levels that can lead to symptoms like low energy, muscle aches, leg spasms, and anxiety. 

The magnesium dosage to benefit general health and wellness is 350 mg. To enhance sleep, most supplements average 400 mg, which is our Remrise dose. 

Can I get more magnesium into my body through diet?

Yes. There are many magnesium-rich foods that you can eat to increase the amount of magnesium that you have in your body. These are some of the healthiest foods that are also high in magnesium:

  • Dark Chocolate
  • Avocados
  • Nuts
  • Beans
  • Tofu
  • Seeds
  • Whole Grains
  • Salmon, Mackerel, or Halibut 
  • Bananas
  • Leafy Greens

If you aren’t getting enough magnesium, take a closer look at your diet. Remember, a balanced diet will also improve your sleep cycle, but sometimes it’s not enough, which is why integrating supplements into your health routine can be useful. This is particularly true with magnesium. 

What are the symptoms of a magnesium deficiency?

Some of the most common symptoms of a magnesium deficiency correlate with sleep problems. There have been studies that show magnesium levels must be at appropriate levels to optimize restful sleep. There are many other physical and emotional symptoms associated with your magnesium levels, which include:[2]

  • Aches
  • Fatigue
  • Depression 
  • Anxiety
  • Restless leg syndrome symptoms
  • Muscle twitches and cramping
  • Osteoporosis 
  • High Blood Pressure
  • Asthma
  • Irregular Heartbeat

These are some of the most common symptoms you can face when you have a magnesium deficiency. While just 2% of the population experiences symptoms of a magnesium deficiency, up to 75% of the population is not meeting the recommended daily intake. It’s important to monitor your mood and how your body feels. 

Most of the time low levels of magnesium goes unnoticed because it doesn’t affect your life unless it is critically low. So, it is easy for doctors to overlook, but it can be treated once it is diagnosed. Remember, you should never take any new medication or supplements without the guidance of a medical professional. 

Remrise only uses effective ingredients 

We can’t speak to our competitors, but we know what goes into our supplements. Our sleep aid was created as a healthy alternative to facilitate and maximize better sleep, from the first night and throughout the rotation.

Magnesium is a key ingredient in the Remrise rotation because of its therapeutic ability to relax tight muscles, soothe tension, and calm the nervous system. Through these actions our formulations prepare the physical body for deep, restorative rest and ultimately improves your sleep quality. 

Magnesium glycinate appears in the ingredient cycle on day two and day six, paired with calcium citrate to support absorption, phosphatidylserine to regulate stress hormones and curb the body’s desire to wake up in the middle of the night, and finally, valerian root, a soothing anti-anxiety herbal medicine.

The careful blending of natural ingredients hones in on optimal sleep, eliminating common side effects that arise with over-the-counter sleep aids like grogginess. Your sleep cycles, and so should your supplements. Try Remrise to naturally align with your body’s own rhythm.  

References

  1. De Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev 95: 1–46, 2015.
  1. Guerrera MP Volpe SL Mao JJ. Therapeutic uses of magnesium. Am Fam Physician 2009; 80: 157–62.