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Best Magnesium for Sleep
Magnesium glycinate (bisglycinate) is the most recommended form for sleep. The amino acid glycine enhances absorption and has calming properties of its own. Avoid magnesium oxide (poor absorption) and citrate (laxative effect).
Quick answer
Thorne Magnesium Bisglycinate is the best magnesium for sleep in 2026. Magnesium glycinate is the gold standard for sleep support — it has excellent bioavailability, doesn't cause digestive issues, and is NSF Certified for Sport. Health Score: 95, Trust Score: 97. Take 200-400mg 30-60 minutes before bed.
Buying guide
What to look for
- Glycinate or bisglycinate form — best absorption, gentle on stomach
- 200-400mg elemental magnesium per serving
- Third-party tested — especially important for mineral supplements
- Minimal fillers and additives
- Take 30-60 minutes before bed for best results
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Common questions
FAQ
Which form of magnesium is best for sleep?
Magnesium glycinate (bisglycinate) is the best form for sleep. It has high bioavailability, is gentle on the stomach, and the glycine component has additional calming effects. Avoid oxide (poor absorption) and citrate (can cause digestive issues).
How much magnesium should I take for sleep?
Most sleep research uses 200-400mg of elemental magnesium taken 30-60 minutes before bed. Start with 200mg and increase if needed. The RDA is 320mg for women and 420mg for men.
Can I combine magnesium with melatonin?
Yes, but many sleep experts recommend trying magnesium alone first. Magnesium supports natural sleep architecture, while melatonin shifts your circadian clock. A combo of magnesium + apigenin + L-theanine (as in the Momentous Sleep Pack) is a popular evidence-based stack.
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