The days might be getting shorter and darker, but the fact we’re spending more time being cosy and sleepy inside doesn’t necessarily mean we’re getting more sleep.
In fact, not getting as much sunlight in the day can impact our melatonin levels, leaving us feeling more groggy and sluggish in winter than we do in summer.
As someone who often finds herself tossing and turning at night, one thing I turn to at this time of year is magnesium supplements.
In case you don’t already know, our bodies can’t naturally make magnesium, so our levels are entirely dependent on what we eat and the supplements we take.
And it’s important to do that because magnesium is responsible for over 300 processes in our bodies – including sleep.
So you don’t have to go through the effort of testing it yourself, I’ve done the heavy lifting (and sleeping) of finding the best magnesium for you.
The 8 best magnesium supplements to shop now
Unlike the metallic, boring taste of other magnesium powders, this one from JS Health tastes like raspberry lemonade.
Don’t worry though, it only contains 0.1g of sugar per serving, of which there are 30 per pot, and it can be mixed into a glass of cold water when you’re ready to wind down.
Blended with three kinds of magnesium, to boost absorption, the powder has been formulated to boost muscle function and bone health, as well as energy.
Rating:5/5
Number of servings:30
Types of magnesium:Magnesium citrate, magnesium glycinate dihydrate, magnesium amino acid chelate
Magnesium serving per serving:402mg.
Sure, magnesium is great and all, but if you have to take a pill every day you might as well go for one that contributes to your health in other ways, too.
These tablets from New Nordic are blended with vitamin B, vitamin B, and herbs such as long pepper and maritime pine bark to improve heart function, mental performance, and overall fatigue.
The packet recommends taking one in the morning and one at night, which is new (and inconvenient if you, like me, forget to take even one a day.
It might be pricey, but you do get 90 servings in there, so you win some, you lose some.
Rating:4.8/5
Number of servings:90
Types of magnesium:Magnesium glycinate
Magnesium serving per serving:240mg.
If you’re thinking, okay enough already with flavoured supplements, this capsule from Unfabled will tick all your boxes.
Within 20 minutes of taking these pills I find myself starting to drift off, and that’s thanks to them being packed with 250mg of magnesium glycinate, taurate, and malate, which work together to reduce anxiety, pain, fatigue, and improve relaxation, sleep, and heart health.
Rating:5/5
Number of servings:60
Types of magnesium:Magnesium malate, magnesium glycinate, magnesium taurine chelate
Magnesium content per serving:250mg.
Sweet Bee Magnesium Butter for Sleep with Shea Butter Fragrance Free
For some, relaxation finds them in rituals. If that just so happens to be you, this balm will add something new to your bedtime routine.
It’s not only 100% organic, but it can help support sleep, reduce muscle aches, and prevent headaches. Rubbing a little onto your feet 20 minutes before bed can help you relax, while it can also be applied topically when you feel aches and pains come on.
Rating:4.5/5
Number of servings:N/A
Types of magnesium:Magnesium chloride
Magnesium content per serving:N/A
If you have a sensitive stomach (same) you might want to opt for a magnesium tablet that only contains glycinate.
This one comes with a lower dose than the New Nordic capsules, which is ideal if you’re easily knocked out, so you can start low, or take up to four capsules per day for relaxation and stress relief.
Rating:4.8/5
Number of servings:90
Types of magnesium:Magnesium glycinate
Magnesium serving per serving:120mg.
Magnesium is only one part of the equation; if you really want to unwind before bed, Rheal has added botanicals into its formula to support with recovery and relaxation.
As well as 200mg of magnesium per serving, there’s also 360mg of L-Theanine, and 250mg of chamomile extract in there too, and trust me, it’ll have you knocked out in no time.
Rating:4.9/5
Number of servings:30
Types of magnesium:Magnesium glycinate
Magnesium serving per serving:200mg.
Sometimes I don’t want to make myself a whole drink before bed in case I get up to pee in the night, so I love that these gummies are easy to take and delicious.
They only contain one type of magnesium, but if you need a cherry-flavoured sweet to remember to take your supplements, this one is for you.
Rating:3.5/5
Number of servings:60
Types of magnesium:Magnesium citrate
Magnesium content per serving:56.25mg.
Here’s another balm that comes highly rated: a creamy, vitamin-infused formula from Fierce Nature that can help soothe sore muscles and improve relaxation.
Simply apply it to your ‘problem’ areas a few minutes before bedtime, and you’ll find yourself sinking into a deep sleep. It’s also great for your skin, as it’s blended with vitamins A, D, E, and K and organic tallow to make it feel silky smooth.
Rating:4.7/5
Number of servings:N/A
Types of magnesium:Magnesium chloride
Magnesium serving per serving:N/A.
How I tested the best magnesium supplements
Honey Jane Wyatt
As a certified Sleepy Girl, I take my honk shooing very seriously. To make sure I could get the most out of each supplement, I tested each one for at least a week, ensuring I took the recommended serving size.
While some could be taken throughout the day, I only took them before bed, averaging around 20 minutes before I went to sleep. However, how long you need to take it before your intended sleep time will vary depending on your sensitivity.
For each supplement, I considered whether I liked the taste or formula, including how many tablets made up a serving size (three is too many in my opinion).
I also looked at what kind of magnesium was used (favouring glycinate for better sleep) and if there were any bonus ingredients such as botanicals or other types of magnesium, and the amount of magnesium you get per serving.
What type of magnesium shall I take for sleep?
There are plenty of different types of magnesium, including: glycinate, citrate, malate, threonate, taurate, oxide, and chloride. The difference between the types of magnesium is how they are absorbed into the body.
If you’re trying to improve your sleep, magnesium glycinate is the way to go because it absorbs quickly; it’s just a bonus that it can improve stress.
However, if you also want to boost energy and improve muscle pain, look for a supplement that also includes magnesium malate.
Magnesium taurate and citrate have a mild impact on your sleep, but are best for heart health and digestion respectively.
