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The Best Magnesium Bisglycinate Supplements For Sleep in 2025
Reviewed by Steph Baker
registered MSc (ANutr/mBANT) nutritionist
Last Updated: October 16, 2025
Here's something that might surprise you: even if you eat well and take care of yourself, you could still be magnesium deficient. In fact, more than one in two of us living in the UK may suffer from magnesium deficiency. But why is this happening, and what does it mean for your sleep?
The truth is, modern life has created a perfect storm for magnesium deficiency. Decades of intensive farming have stripped this essential mineral from our soil, meaning the vegetables and grains we eat today contain significantly less magnesium than they did 70 years ago.
Add to this our increasingly processed diets, high stress levels, and the fact that nearly 50% of people may not be getting enough magnesium, and you've got a recipe for widespread deficiency that's quietly undermining our health – particularly our sleep quality.
What makes this especially concerning is that magnesium plays a crucial role in over 300 biochemical processes in your body. When it comes to sleep, it's absolutely essential.
Magnesium helps regulate the production of melatonin, the hormone responsible for sleep-wake cycles, and supports muscle relaxation, contributing to a more restful night's sleep.
Without adequate magnesium, your body simply can't wind down properly at the end of the day.
How Does Magnesium Help Us Sleep?
Understanding how magnesium influences sleep can help you appreciate why supplementation might be the key to finally getting those elusive eight hours.
Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day.
Magnesium works its sleep-enhancing magic through several mechanisms. First, it helps regulate neurotransmitters that influence mood and stress levels, particularly GABA – your brain's primary calming neurotransmitter. This calming effect on the nervous system is why many people report feeling more relaxed within days of starting supplementation.
Magnesium glycinate has been suggested to have a calming effect on the nervous system, potentially helping individuals fall asleep faster and experience more restorative sleep.
Additionally, magnesium helps regulate your circadian rhythm – your body's internal clock that tells you when to sleep and wake. It also plays a vital role in muscle relaxation, which is why magnesium deficiency often manifests as restless legs, muscle cramps, or that frustrating inability to get comfortable in bed.
Potential Signs of Magnesium Deficiency
Could magnesium deficiency be sabotaging your sleep? Here are the warning signs to watch for:
Sleep & Energy:
Difficulty falling asleep despite feeling tired*
Frequent night-time waking*
Restless legs or muscle cramps at night*
Persistent fatigue despite adequate sleep*
Brain fog or feeling mentally sluggish*
Sleep & Energy:
Difficulty falling asleep despite feeling tired*
Frequent night-time waking*
Restless legs or muscle cramps at night*
Persistent fatigue despite adequate sleep*
Brain fog or feeling mentally sluggish*
Physical Symptoms:
Eye twitches or facial tics*
Muscle tension, especially in neck and shoulders*
Headaches or migraines*
Heart palpitations or irregular heartbeat*
Poor stress tolerance*
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Magnesium Benefits
Beyond improved sleep, magnesium bisglycinate offers a wealth of health benefits that make it worth considering as a daily supplement:
Supports overall wellness
Supports skin health*
Has antioxidants that may help oxidative stress
Supports brain health
Supports mobility & joint health
Supports restful, restorative sleep*
Reduces muscle tension and cramps*
Helps manage stress and anxiety levels*
Supports healthy bone density*
Contributes to normal energy metabolism*
Helps regulate blood pressure*
Supports normal psychological function*
May reduce frequency of migraines*
*These statements are based on scientific research but individual results may vary.
What Is The Best Magnesium For Sleep?
The main one is called curcumin, which is why you will often find turmeric supplements sold as turmeric curcumin.
Because the popularity of turmeric has skyrocketed, there are constantly more and more turmeric supplements hitting the market. They come in different forms and types which you will see below.
Not all magnesium supplements are created equal, especially when it comes to improving sleep. While magnesium citrate might be effective for digestive issues, and magnesium oxide is often the cheapest option, magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles.
The form of magnesium you choose matters enormously. Some forms, like magnesium oxide, have poor absorption rates and can cause digestive upset. Others, like magnesium citrate, while better absorbed, can have a laxative effect that's hardly conducive to a good night's rest. This is where magnesium bisglycinate truly shines.
Why Magnesium Bisglycinate?
Magnesium bisglycinate (also known as magnesium glycinate) is the gold standard for sleep support.
This chelated form combines magnesium with glycine, an amino acid that has its own sleep-promoting properties. This structure not only enhances absorption but also makes it a gentle form of magnesium ideal for individuals who may not tolerate other forms of magnesium well.
The main one is called curcumin, which is why you will often find turmeric supplements sold as turmeric curcumin.
Because the popularity of turmeric has skyrocketed, there are constantly more and more turmeric supplements hitting the market. They come in different forms and types which you will see below.
What makes bisglycinate special is its superior bioavailability – your body can actually use what you're taking. Unlike other forms that might give you an upset stomach or send you running to the loo, magnesium bisglycinate is gentle on your digestive system. Magnesium glycinate may have fewer gastrointestinal side effects than other magnesium supplements, making it perfect for nightly use.
The glycine component adds another layer of benefit. Glycine itself has been shown to improve sleep quality by lowering body temperature and calming the nervous system. When combined with magnesium, you get a synergistic effect that's particularly powerful for sleep.
How Much Magnesium Do I Need For Sleep & When Should I Take It?
The main one is called curcumin, which is why you will often find turmeric supplements sold as turmeric curcumin.
Because the popularity of turmeric has skyrocketed, there are constantly more and more turmeric supplements hitting the market. They come in different forms and types which you will see below.
The NHS recommends 300mg daily for men and 270mg for women as a general guideline, but many experts suggest slightly higher amounts for therapeutic purposes, particularly if you're addressing a deficiency. It's worth noting that the Tolerated Upper Intake Level for magnesium from supplements has been established at 350mg daily to avoid potential side effects, though this refers to elemental magnesium content.
Timing is crucial: For sleep benefits, take your magnesium bisglycinate approximately 1-2 hours before bedtime. This gives your body time to absorb the mineral and allows the calming effects to kick in just as you're ready to sleep.
Some people find splitting their dose – taking half in the evening and half before bed – works even better.
What To Look For In A Magnesium Supplement
The Ultimate Magnesium Bisglycinate Checklist:
Chelated Form
Look for "chelated bisglycinate" on the label – which offers superior absorption compared to oxide or sulphate forms. The chelation process binds magnesium to glycine molecules, protecting it from digestive interference and ensuring maximum uptake
no Unnecessary Fillers
Quality supplements should be free from bulking agents, artificial colours, and unnecessary additives. Check the ingredients list – if it's longer than a few items, question what else you're putting in your body.
Third-Party Testing
Reputable brands will have their products independently tested for purity and potency. Look for certifications or testing information on the packaging or company website.
Appropriate Dosage
Each serving should provide 200-400mg of elemental magnesium. Be careful to check whether the label shows elemental magnesium or total compound weight – there's a big difference!
GMP Certified Manufacturing
Good Manufacturing Practice certification ensures the supplement is produced in a facility that meets strict quality standards. UK-made products with GMP certification offer additional peace of mind.
Top Magnesium
Bisglycinate
Supplements 2025
Purolabs
Thorne
Wunder Workshop
Better You
Indigo
Nutrition
WHAT TO LOOK FOR:
Form
Capsules
Powder
Liquid
Liquid
Gummies
Biglycinate
Absorption
Excellent
Excellent
Very Good
Good
Moderate
Clean Formula
Value
TRY TO AVOID:
No Black Pepper Extract
Try To Avoid:
There are certain things you may want to avoid when it comes to picking a curcumin supplement.
Don't Buy Turmeric Powder:
As mentioned above, your grocery store's ground-up turmeric is generally less effective than turmeric extract.
Do not sacrifice quality for price:
Buying turmeric powder instead of extract or buying a cheap product without black pepper extract are mistakes to look out for.
Avoid products made outside the UK:
Again, try to choose turmeric products formulated and tested in the UK.
How We Rated The Top 5
Magnesium Bisglycinate
Supplements
Each of our reviews is based on a factual analysis and comparison. We examine the ingredients, dosages and manufacturing processes to understand the quality of the product. In addition, we evaluate customer reviews, value for money and customer service to protect our readers from negative buying experiences. Although we may receive compensation for these reviews, we strive to provide objective comparisons based on facts.
EFFECTIVENESS
INGREDIENTS
PRICE PERFORMANCE
CUSTOMER SERVICE
Top Magnesium Bisglycinate Supplements 2025
Best Overall
magnesium
Formula
9.8
TOTAL RATING
PROS
Pure bisglycinate chelate with no fillers
Optimal 400mg elemental magnesium per serving
Zero fillers, bulking agents, or artificial additives
UK-manufactured in GMP-certified facility
Third-party tested for purity and potency
Gentle on stomach with no laxative effect
60-day guarantee
Subscribe & Save option
CONS
Premium pricing (though cost per mg is competitive)
Only available online, not in high street stores
Why It's Our Top Choice:
Purolabs delivers the most comprehensive magnesium bisglycinate supplement on the UK market, combining superior purity with optimal absorption in a formula specifically designed for sleep support. While slightly pricier than competitors, it contains no fillers or bulking agents plus the superior quality and consistent results make it worth every penny for those serious about improving their sleep.
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1. Magnesium Bisglycinate
By
Purolabs
Best
powder
format
8.5
TOTAL RATING
PROS
High-quality bisglycinate form
NSF Certified for Sport
Dissolves easily in water
Pleasant citrus flavour
No artificial sweeteners
Trusted brand used by athletes
Flexible dosing options
Available in travel packs
CONS
More expensive at £35-40
Requires daily mixing
Lower magnesium content per serving
Powder can settle if not stored properly
THE BOTTOM LINE:
Thorne's powder offers premium quality bisglycinate in a convenient mixable format. Perfect for those who struggle with capsules, this NSF-certified powder delivers 200mg per scoop with a pleasant, lightly sweet taste. A trusted choice for athletes and health professionals.
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2. Magnesium Bisglycinate Powder
By Thorne
Best
premium
liquid
8
TOTAL RATING
PROS
Pure magnesium glycinate form
Easy liquid format - no pills
Pleasant fruit flavour
Well-absorbed liquid delivery
Free from common allergens
Trusted professional brand
CONS
Very expensive at £45-50 per bottle
Lower magnesium per serving
Requires refrigeration after opening
Contains some sugar alcohols
Harder to find in shops
THE BOTTOM LINE:
A premium liquid option that delivers 165mg of bisglycinate per serving in a pomegranate-orange flavour. Ideal for those who can't swallow pills, though the liquid format means you're paying more for convenience.
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3. Magnesium Glycinate Liquid
By Pure Encapsulations
Best
liquid
Format
7
TOTAL RATING
PROS
Combines glycinate and malate forms
Natural tangerine flavour
200mg magnesium per serving
Holistically balanced formula
No artificial colours or flavours
45+ year reputation
More affordable liquid option
CONS
Not pure bisglycinate
Contains agave nectar (sugar)
Requires measuring each dose
May cause loose stools in sensitive individuals
THE BOTTOM LINE:
This tangerine-flavoured liquid combines magnesium glycinate with malate for dual benefits.
A good middle-ground option that's easier to find and more affordable than pure glycinate liquids, though with slightly lower absorption.
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4. Liquid Magnesium
By Nature's Answer
Best
gummies
format
6
TOTAL RATING
PROS
Contains real magnesium glycinate
Delicious pineapple flavour
Easy to take - like eating sweets
Includes complementary ingredients (ashwagandha, lemon balm)
Sugar-free formula
Good for supplement beginners
CONS
Lower bioavailability in gummy form
Contains artificial sweeteners (xylitol)
More expensive per mg of magnesium
May stick to teeth
Includes unnecessary additives
Need multiple gummies for therapeutic dose
THE BOTTOM LINE:
These pineapple-flavoured gummies make taking magnesium enjoyable, especially for those who hate pills. However, the added ingredients and lower absorption rate make them less effective than other options for serious supplementation.
LEARN MORE
5. Magnesium Glycinate Gummies
By Izkan
Based on 847 Reviews
Manesium Bisglycinate
By
Purolabs
- From £24.99/bottle
After testing every major magnesium bisglycinate supplement available, Purolabs is the clear winner. With pure bisglycinate delivering 250mg of elemental magnesium, this supplement offers maximum absorption without the fillers found in competitor products.
At £29.99 monthly, you're getting pharmaceutical-grade quality for less than the cost of inferior powders or liquids that require daily mixing.
The 60-day money-back guarantee proves their confidence - this is the one magnesium supplement that actually delivers better sleep, steady energy, and the calm you've been missing.
MADE IN
THE UK
FREE
DELIVERY
NO
ADDITIVES
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Based on 847 Reviews
Magnesium Bisglycinate
By
Purolabs
After extensive testing and analysis, Purolabs Magnesium Bisglycinate stands out as the clear winner for sleep support in 2025.
What sets Purolabs apart is their commitment to purity and potency. Each capsule contains 400mg of elemental magnesium in highly bioavailable chelated bisglycinate form, with absolutely no fillers, bulking agents, or unnecessary additives.
The UK manufacturing in GMP-certified facilities and comprehensive third-party testing provide the quality assurance that's often missing from budget brands.
The 60-day money-back guarantee proves their confidence - this is the one magnesium supplement that actually delivers better sleep, steady energy, and the calm you've been missing.
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