Magnesium is an important mineral that promotes sleep by supporting melatonin production, relaxing muscles, and calming the nervous system. Various types of magnesium and application methods can enhance sleep quality. This text introduces the best options.

Magnesium Glycinate

Magnesium glycinate is highly bioavailable and bound to glycine, which has a calming effect. It is considered the best choice for sleep as it promotes relaxation, is well-tolerated, and has no laxative effect. Ideal for difficulty falling asleep or waking up at night.

Magnesium Citrate

Magnesium citrate is well-absorbed and supports muscle relaxation, which can promote sleep. It has a mild laxative effect that helps with constipation but might interfere with falling asleep. Suitable for individuals with digestive issues who want to improve their sleep.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, which provides energy. It relieves muscle tension and can support sleep but is less calming than magnesium glycinate. Better for mornings or afternoons when energy is needed during the day.

Magnesium in Tablet Form

Tablets are convenient and easy to dose. For sleep, it is recommended to take 200–400 mg, 30–60 minutes before bedtime. They provide a convenient method, but absorption depends on the preparation.

Magnesium as Powder

Magnesium powder is dissolved in water and consumed, which accelerates absorption. It is suitable for individuals who have difficulty swallowing tablets and can maximize relaxation before bedtime. Flexible and effective.

Transdermal Magnesium Application

Magnesium oil or lotions are applied to the skin and bypass the digestive tract. A bath with magnesium sulfate (Epsom salt) is particularly calming before bedtime. Ideal for individuals who cannot tolerate oral supplements.

Magnesium-Rich Foods

Spinach, almonds, pumpkin seeds, and dark chocolate provide natural magnesium. A magnesium-rich snack in the evening, such as nuts, can promote sleep without the need for supplements. Supports daily requirements.

Conclusion

Magnesium glycinate is optimal for better sleep, followed by magnesium citrate and malate. Tablets and powders are common, while transdermal applications and magnesium-rich foods complement them. The choice depends on individual needs – consult a doctor if unsure.