Nutritionists Explain the Best Forms of Magnesium for Sleeping, Thinking and Just Calming Down
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You might know that magnesium oil is TikTok's favorite topical foot-centric sleep remedy, but have you also explored this wonder nutrient as a dietary supplement? After hearing our friends talk about taking vitamin cocktails including magnesium for overall well-being, as well as mixing magnesium powders into pre- and post-workout water bottles, we were curious: What are the best forms of magnesium to take for maximum benefit? Magnesium citrate, magnesium oxide, magnesium L-threonate and magnesium glycinate are all some of the forms, which can be found in powders, tablets, gelcaps and even skin patches.
Meet the Experts
What Is Magnesium?
Magnesium is a mineral found in nature? a simple, inorganic substance that your body needs to provide structure to bones, make hormones and even make your heart beat. Along with vitamins, minerals including magnesium make up the cornucopia of micronutrients that your body needs to be healthy.
"Magnesium is a mineral that is critical for the body to function. Our body stores almost half of our magnesium in our bones," says Knoll, citing its role in cellular repair, regulating blood sugar, better sleep, improving mood, nerve function and bone health. "While it is naturally found in certain foods and we get it through our diet, many people are deficient in this vital mineral—some stats say 40 to 50 percent of the US population is deficient," she says.
"Ongoing research has linked magnesium to heart health, mental health, premenstrual syndrome, sleep health and more recently headaches," according to Jones. "While additional research in these areas is needed, magnesium appears to be a truly magnificent mineral." This mineral, which is naturally occurring in that balanced diet we don't all get, is a part of more than 300 enzyme systems which regulate vital physical processes. Energy production, protein synthesis, muscle and nerve contraction, carbohydrate metabolism, electrolyte balance, normal heart rhythm and bone health all need magnesium to stay on track.
How to Choose the Best Type of Magnesium for You
The way to choose the best types of magnesium for you depends on the desired effect. Dr. Lizaola-Mayo developed SOS Hydration for fast hydration. “SOS rehydrates you three times faster than drinking water alone, and one part of our formula is magnesium citrate, which helps improve osmolarity [mineral concentration] and speeds absorption of water into the cells faster. We chose magnesium citrate because we found it has a better taste than other forms of magnesium,” she says. Alternatively, Goodman recommends magnesium threonate for focus, since it’s highly effective in crossing the blood-brain barrier so that it can activate enzymes, break down plaque and otherwise keep the brain functioning. Want a pick-me-up? Dr. Stoychev says, “Magnesium malate is used for giving you energy. Though it doesn’t give you an unhealthy boost of energy, it would be better to take it earlier in the day.” And finally, magnesium glycinate has been shown in a 2012 study to curb insomnia and improve sleep quality—that’s the powder you’ll find people adding to their sour cherry juice in “Sleepy Girl mocktails” on TikTok.
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1. Magnesium Citrate
Why We Love It: fast absorption, hydrating
Cautions: might upset stomach
Studies show this is the the form of magnesium that's most readily absorbed by our digestive tract; it's naturally found in citrus fruits and gives them their sour flavor. While small amounts enable healthy nerves and muscles, in large doses, it aids in constipation relief.
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Natural Vitality Calm Drink
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2. Magnesium Glycinate
Why We Love It: calms nervousness, aids in falling asleep
Cautions: large amounts can cause palpitations
According to the Cleveland Clinic, the right level of magnesium in your body allows you to fall asleep faster, enjoy enhanced sleep quality and reduces restless syndrome, which can cause fitful sleeping. That's why you'll see magnesium along with other sleep aids such as melatonin on the ingredient list of so many over-the-counter sleep aids. "The Sleepy Girl mocktail helps to make you sleepy because it combines tart cherry juice, which contains naturally occurring melatonin mixed with magnesium," says Knoll. "Since the best form of magnesium to improve sleep is glycinate, that is the form I would recommend. I think it’s important to pair this drink with a wind down routine that includes limiting screen time, reading, stretching and meditating."
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Thorne Powdered Magnesium Bisglycinate
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3. Magnesium Oxide
Why We Love It: can ease headaches and blood pressure
Cautions: too much might cause diarrhea
Studies show that this magnesium form is high in its concentration of the mineral, however it's got the lowest absorption rate among magnesium forms—and that low rate of absorption is accompanied by a laxative effect, which is why this form is often recommended as a supplement to remedy constipation.
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4. Magnesium L-Threonate
Why We Love It: aids in concentration, pain relief
Cautions: too much can cause nausea
This magnesium is used as a brain boost. Studies suggest that this form, which is a combination of magnesium and threonic acid, a water-based substance produced in the breakdown of vitamin C, is especially effective in concentrating magnesium in brain cells, thus suggesting applications in certain brain disorders including depression and age-related memory loss.
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