Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body. Clinical research demonstrates that magnesium supports sleep by binding to GABA receptors and down-regulating evening cortisol.
Comparing the Most Common Magnesium Forms
- Magnesium Glycinate: Bound to the amino acid glycine. Highly bioavailable with minimal gastrointestinal side effects. Best for overall relaxation and muscle recovery.
- Magnesium L-Threonate: Demonstrated in clinical studies to cross the blood-brain barrier. Supports cognitive function and synaptic density.
- Magnesium Citrate: Highly water-soluble but acts as an osmotic laxative at doses above 250mg. Best for constipation, less ideal for uninterrupted sleep.
- Magnesium Oxide: Very low absorption rate (approx. 4%); primarily used as an antacid.
Peer-Reviewed Clinical Sources & Research
- PubMed (NIH/NLM). The Effect of Magnesium Supplementation on Primary Insomnia in the Elderly: Double-Blind Clinical Trial. PMID: 23853635.
- National Institutes of Health (NIH) ODS. Magnesium Fact Sheet for Health Professionals. NIH Publication.
- Mayo Clinic. Magnesium supplement: Can it help you sleep better?. Mayo Clinic Q&A.