Best Magnesium Supplements for Sleep – Tested By Our Experts 

If you’re looking to catch up on sleep debt with the help of a magnesium supplement, we recommend Legion Sucrosomial Magnesium as a top consideration. This capsule uses a patented form of magnesium — Sucrosomial magnesium — that’s more bioavailable than other popular options, meaning it can be easily absorbed for the sake of improved muscle recovery and better evening relaxation. (2)(3)

Our expert contributor, Chelsea Rae Bourgeois, MS, RDN, LD, also liked the clean formulation that’s third-party tested, rating the Legion offering at 5 out of 5 for the category. “While some may prefer a higher magnesium serving per dose, I appreciate the 150 milligrams per capsule as it better exhibits what supplements are — a bridge between your dietary intake and nutritional needs,” Bourgeois noted. “Plus, I appreciate how Legion links up-to-date research on the product page, and the ingredient transparency is top notch.”

Each serving of Legion Sucrosomial Magnesium consists of a single quarter-sized capsule. Certified personal trainer and expert product tester Kate Meier said the capsules are larger than your typical multivitamin but still easy to consume before bed. “I had no issues with the serving size, just pour a small glass of water and have it ready for a washdown gulp,” she stated in reference to her 4-out-of-5 swallowability rating.

Of course, we understand that not everyone enjoys consuming capsules. If you’d rather take your magnesium in liquid form, consider a supplement like Thorne Magnesium Bisglycinate.

Finally, you can purchase Legion Sucrosomial Magnesium for roughly $0.29 per serving, which earns a 5-out-of-5 rating for value from our expert panel. Legion also offers a “Subscribe & Save” platform that can lower your order total in exchange for repeat orders. That said, a subscription may not be necessary, as a single container features 120 servings. If you’re taking just one capsule nightly, that equates to roughly four months of stock.

According to Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, “Both magnesium and melatonin can be safe options for improved sleep when taken in appropriate dosages,” but if you’re susceptible to common melatonin-related side effects like dizziness and nausea, you may be better off with a magnesium-only profile. (5) Transparent Labs Sleep & Recover is available in a melatonin-free profile capable of delivering worthwhile muscle relaxation without having a negative influence on your circadian rhythm.

Sydney Lappe, MS, RDN, LDN, rated the formulation at 4 out of 5, stating, “I like the inclusion of multiple recovery- and relaxation-supporting compounds such as magnesium, L-theanine, glycine, tart cherry powder, vitamin B6, and zinc. Plus, the fact that you can purchase these capsules with or without added melatonin gives you room to fine-tune your supplement regimen based on your personal sensitivities.”

Sleepopolis senior staff writer and certified sleep coach Sosha Lewis, who tested the melatonin-containing version of Sleep & Recover, added that while the serving size is four capsules, the dosage is manageable. “You do need an accompanying beverage to get all four capsules down, but there are no flavor notes, so it’s not all too bad,” she noted in reference to her 3-out-of-5 swallowability rating. For an easier consumption regimen, consider something like Legion Sucrosomial Magnesium — a sleep supplement that requires just one capsule for an effective dose.

When it comes to brand transparency, Transparent Labs (naturally) earned high marks thanks to its Informed Choice-certified formulation, as well as the provided Certificate of Analysis for Sleep & Recover. Accordingly, we rated this magnesium supplement at 5 out of 5 for the category.

However, you do need to pay a premium for such reassurance. With costs per serving hovering around $1, this is one of the more expensive supplements we’ve tested. Thankfully, though, the brand does offer a “Subscribe & Save” service for discounted rates on auto-ship orders.

You can’t go wrong with a good deal — we have entire roundups dedicated to the best cheap mattresses, bed frames, pillows, and more. When it comes to budget-minded picks in the magnesium supplement category, it’s tough to ignore the value at play with Nutricost’s Magnesium Complex. For roughly $0.07 per serving these capsules can deliver eight months worth of magnesium benefits, thanks to a complex formulation that includes 250 milligrams of magnesium oxide, magnesium citrate, and magnesium glycinate.

While we’ve yet to personally test this particular Nutricost offering, our expert panel is well aware of the brand’s quality and attention to detail. As a certified sports nutrition coach, I’ve also had the pleasure of testing multiple Nutricost products over the years, spanning a range of different supplement categories.

In terms of formulation, I rate these capsules at 4 out of 5. The multiple magnesium forms can be helpful for such benefits as improved relaxation, cognition, digestive support, and more. (4) Plus, Nutricost subjects this Magnesium Complex to third-party testing, although there is limited information on the results stemming from this accreditation. I also score these capsules as less than perfect since the complex is essentially a proprietary blend, and you don’t know for certain how much of each magnesium form is in each capsule.

Speaking of, we also score the convenience at 4.5 out of 5 since each serving is a single capsule. This may be to the dismay of pill-averse users, though, so if this is you,  we recommend a liquid magnesium supplement such as Thorne Magnesium Bisglycinate or a chewable gummy like Nature Made High Absorption Magnesium Glycinate Gummies.

Despite these subjective shortcomings, we cannot ignore the value of this comprehensive magnesium option. At less than $0.08 per serving, Nutricost’s Magnesium Complex is easily one of the most affordable options we’ve had in testing. Add in, too, that a single container features 240 capsules, meaning you can be well-stocked on magnesium for roughly eight months for less than a $20 bill.

“Proper hydration is essential for maintaining good sleep quality,” states Jordan Hill, a registered dietitian. While you can certainly consume many of the sleep-ready magnesium supplements with an accompanying glass of water before bed, this magnesium bisglycinate powder from Thorne can be a potentially more convenient option, especially for individuals less enthused about swallowing capsules.

In testing, certified nutrition coach Amanda Dvorak noted this Thorne Magnesium Bisglycinate mixed easily in a simple glass of water, rating the solubility at 4 out of 5. “There wasn’t an apparent grittiness to the beverage, and any settling could be resolved with just a few twirls of my mixing spoon,” she added.

RELATED: Hydration and Sleep

Additionally, the flavorless profile can be blended with your drink of choice before bed, although Amanda says there is an apparent sweetness that may throw off some palates. “I wouldn’t drink it on its own — it takes like sugar water — but I’d also caution adding it to something savory since the included monk fruit extract may offset any present flavor profiles,” she said. Accordingly, we score the taste at a conservative 3 out of 5.

Thorne Magnesium Bisglycinate also features third-party testing credentials and is NSF Certified for Sport. This can be beneficial for athletes that need to abide by strict governing policies on supplementation within their respective sport. While we rated the third-party testing at 4.5 out of 5, though, this added accreditation did influence the final cost.

Each jar of Thorne Magnesium Bisglycinate can be purchased for roughly $0.83 per serving. While this sub-$1 is approachable, it isn’t the most wallet-friendly option we’ve had during trials. We rate the value at a modest 3.5 out of 5 and recommend Nutricost Magnesium Complex for those seeking a better magnesium supplement bargain.

There is a distinct relationship between sleep and the brain — if you’re unable to comfortably rest each night, you could suffer cognitive drop-off the next day. Well, magnesium helps with brain function on its own, so why not choose a sleep-oriented supplement that can power your wellness while your body recovers from the day’s list of activities? Double Wood Magnesium L-Threonate packs roughly 34 percent of your daily magnesium value into a convenient capsule, which can be beneficial when trying to improve your sleep quality while also setting yourself up for success the following morning. (6)(7)

Matt Schickling, director of content and expert sleep product tester, tested Double Wood Magnesium L-Threonate for multiple weeks and noted some positive responses. “I felt more relaxed before bed and did experience some vivid dreams,” he added in reference to his 4-out-of-5 effects rating. “Plus, other customer reviews state this Double Wood offering helped improve their cognitive function each day.”

In terms of swallowability, Matt scored these capsules at 4 out of 5. “They’re easy to get down with a glass of water, but I wouldn’t be surprised if some individuals have complications with the four-capsule serving size,” he said. For those less interested in consuming multiple capsules each night, it may be best to consider a liquid magnesium supplement like Thorne Magnesium Bisglycinate.

We should also point out that while Double Wood Magnesium L-Threonate capsules are non-GMO and gluten free, they do contain gelatin. As such, this may be a less than preferred supplement option for those following a plant-based diet.

Lastly, we scored the transparency at 4.5 out of 5 thanks to Double Wood’s third-party testing protocols and available Certificate of Analysis. We didn’t rate this score as perfect, though, since there are no popular seals of approval from the likes of institutions such as NSF or Informed Choice.

Perhaps you’re looking for a more potent supplement to raise your magnesium levels before bed. For those that don’t normally consume magnesium through their regular nutrition, LifeForce Magnesium can be an excellent option thanks to its 315 milligrams of the vital nutrient per serving — equivalent to roughly 75 percent of your recommended daily value,

We scored this formulation at a perfect 5 out of 5, too, since the complex includes multiple forms including magnesium bisglycinate chelate, magnesium L-threonate, dimagnesium malate, and magnesium N-acetyltaurinate. Each form can be ideal for supporting a range of health conditions including restful sleep, mental clarity, immune support, and more. (4)

As impressive as these magnesium levels are, though, you should take your personal consumption into consideration before signing up for such a high dosage. “Excessive magnesium intake can lead to such side effects as diarrhea, stomach cramps, and nausea,” noted Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “If you’re unsure of your current levels, be sure to consult your personal healthcare professional prior to beginning your supplement routine.”

RELATED: Magnesium the New Melatonin?

In terms of taste and swallowability, certified personal trainer Kate Meier stated, “I had no problems consuming the capsules with an accompanying drink, although the four-capsule count was more than I typically prefer to consume before evening rolls around.” Thankfully, though, the taste isn’t off-putting, so while we scored the swallowability at 4 out of 5, taste earned a 5 out of 5. If you’d prefer a magnesium supplement in lower quantities, consider Legion Sucrosomial Magnesium or Nutricost Magnesium Complex that call for a single capsule nightly.

Another red flag with this LifeForce supplement is the cost, which comes in at roughly $1.83 per serving. This is a definite standout from the average price tag between $0.50 and $1, so we scored the value at 1 out of 5. That said, if you’re in need of a potent magnesium formulation and your body can handle the higher dose, this could be a worthwhile profile for your sleep needs.

OK, so we understand that not everyone is willing to take multiple capsules each night for the sake of better sleep and slumber. A possible resolution? Magnesium gummies that, like melatonin sleep gummies, can be a fun, enjoyable way to hit your nutrient goals without struggling through multiple swallows of large pills. Of the bunch, we’re fans of Nature Made High Absorption Magnesium Glycinate Gummies, given their approachable price point and use of magnesium bisglycinate — a type of magnesium more absorbable than others for quick, effective results. (4)

Expert contributor Chelsea Rae Bourgeois, MS, RDN, LD praised these gummies for using magnesium bisglycinate over other forms, stating, “Research indicates that bisglycinate can be more bioavailable than other magnesium options, which can lead to quicker results post-consumption.” (8) However, we conservatively rated the formulation at 1 out of 5 given that each gummy features added sugars and there are no notes on third-party testing accreditation.

We’ve yet to personally test these chewable magnesium supplements, but from my experience as a certified sports nutrition coach, I can confidently rate the swallowability at 4.5 out of 5. Nature Made gummies, in my experience, don’t have a hardness or chalkiness to them, so I’m assuming these will be similar. Plus, a gummy can be a far more accommodating profile than a large capsule.

In terms of taste, you only have one flavor to choose from — Mixed Berry. Still, though, this can be a nice reprieve from tasteless powders and capsules, so we’ll score these chewables at 4 out of 5. If you’re looking for another sweet alternative to tasteless capsules, consider Thorne Magnesium Bisglycinate, which features monk fruit extract as a sweetening agent.

As a final note, our expert contributor stated, “I wouldn’t use these gummies as a primary source of magnesium given the lower 100-milligram serving. As a supplement, it’s fine, but if you’re in need of higher counts, consider adding more magnesium-rich foods to your regular diet.”

As you’ve gathered from this roundup, there are various types of magnesium available in supplement form — each with their own perks and main functions. If you’d like to supplement with magnesium for purposes beyond better sleep, it may be wise to opt for a magnesium complex supplement such as Bettervits Magnesium Complex, our top pick in the category. This two-capsule serving combines magnesium citrate, glycinate, and malate to help improve bioavailability (how easily the magnesium can be absorbed post-consumption) and benefit users dealing with symptoms such as poor sleep, constipation, mental fog, and more. (4)

Certified personal trainer Kate Meier appreciated this multifaceted approach to magnesium supplementation, rating the formulation at 5 out of 5. “The brand is also fairly transparent when it comes to the supplement facts, and the capsules are third-party tested for label accuracy and purity,” she added in reference to her 5-out-of-5 transparency rating.

Each serving of Bettervits Magnesium Complex is confined to just two capsules, which can be helpful when trying to avoid large pill quantities just before bed. Kate also said that the pills are sized relatively well, resulting in a 4-out-of-5 swallowability rating. “I also experienced no unpleasant side effects, but that’s mainly due to the fact that my body is accustomed to magnesium supplementation,” she said. “It may be best to speak to your healthcare provider before starting with this profile, especially if you’re unclear on which type of magnesium supplement is best for your needs.”

In terms of cost, the price per serving equates to roughly $1 — a median cost compared to other magnesium supplements we’ve tried. As such, we score the overall value at 2 out of 5. If you’re in need of a cheaper option, consider Nutricost Magnesium Complex.