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Top 5 Magnesium Supplements For Sleep in 2025
Reviewed by Steph Baker
registered MSc (ANutr/mBANT) nutritionist
Last Updated: October 17, 2025
Having trouble drifting off to sleep? Tossing and turning for hours? You're not alone.
In fact, one in three UK adults struggle with poor sleep, and the solution might be simpler than you think.
Magnesium deficiency affects up to 70% of the population, and research shows this essential mineral plays a crucial role in regulating our sleep-wake cycles.
Key Takeaways:
Magnesium bisglycinate is the most effective form for sleep support due to superior absorption
Taking 200-400mg before bedtime can significantly improve sleep quality
Look for supplements without synthetic fillers for better bioavailability
What is Magnesium And How Does It Affect Sleep?
Magnesium is an essential mineral involved in over 300 enzymatic processes in your body. When it comes to sleep, magnesium acts as nature's relaxant, calming your nervous system and preparing your body for rest.
It works by regulating neurotransmitters that send signals throughout your nervous system and brain, specifically activating the parasympathetic nervous system responsible for helping you feel calm and relaxed.
This mighty mineral also regulates melatonin, your body's natural sleep hormone. Without adequate magnesium levels, your body struggles to produce sufficient melatonin, leading to those frustrating nights of staring at the ceiling.
Additionally, magnesium binds to gamma-aminobutyric acid (GABA) receptors, the same neurotransmitter targeted by many sleep medications, naturally promoting deeper, more restorative sleep.
Which Form Of Magnesium Is Best For Sleep?
Not all magnesium supplements are created equal. The form of magnesium you choose dramatically impacts its effectiveness for sleep support.
Here's what the research tells us:
Magnesium Bisglycinate
Stands out as the superior choice for sleep. This chelated form binds magnesium to glycine, an amino acid that independently promotes relaxation and sleep.
Studies show bisglycinate offers the highest bioavailability, meaning your body can actually use what you're taking. Unlike other forms, it's gentle on the stomach and won't cause the digestive upset that keeps many people awake.
Magnesium Citrate
It's great daily option for supporting digestion and other benefits, but probably not the best option for sleep, calm and relaxation.
Magnesium Oxide
The most common and cheapest form, has poor absorption rates of only 4%, making it largely ineffective for sleep support.
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Why Take Magnesium For Sleep?
Modern life depletes our magnesium stores faster than ever. Stress, caffeine, alcohol, and processed foods all rob your body of this essential mineral. Even if you eat a healthy diet, modern farming practices have significantly reduced magnesium content in our soil and food supply.
The benefits of optimising your magnesium levels extend far beyond better sleep:
Reduced Anxiety And Stress:
Magnesium regulates cortisol levels, helping you unwind naturally
Muscle Relaxation:
Say goodbye to restless legs and night-time cramps
Improved Sleep Quality:
Experience deeper REM sleep and wake feeling refreshed
Better Mood Regulation:
Adequate magnesium supports serotonin production
Enhanced Recovery:
Your body repairs itself more efficiently during quality sleep
Reduced Anxiety And Stress:
Magnesium regulates cortisol levels, helping you unwind naturally
Muscle Relaxation:
Say goodbye to restless legs and night-time cramps
Improved Sleep Quality:
Experience deeper REM sleep and wake feeling refreshed
Better Mood Regulation:
Adequate magnesium supports serotonin production
Enhanced Recovery:
Your body repairs itself more efficiently during quality sleep
Top Magnesium Supplements Of 2025
Magnesium
Bisglycinate
Calm
Magnesium
Magnesium
Sleep
Magnesium
Gummies
Magnesium
Liquid
WHAT TO LOOK FOR:
Magnesium Bisglycinate
Made In The UK
GMP Standards
Money Back Guarantee
TRY TO AVOID:
No Taste
No Sugar
No Additives
No Preparation
What To Look For In A Magnesium Bisglycinate Supplement
Bioavailable Forms
Choose bisglycinate or glycinate forms for maximum absorption and minimal digestive upset. These chelated forms are gentler on your stomach and more readily absorbed by your body.
Clean Formulation
Avoid supplements with unnecessary fillers, artificial colours, or synthetic additives. These can interfere with absorption and may cause unwanted side effects.
Optimal Dosage
Look for supplements providing 200-400mg of elemental magnesium per serving. This range is effective for sleep support without causing digestive issues.
Third-Party Testing
Choose products manufactured in GMP-certified facilities with quality testing to ensure purity and potency.
Money-Back Guarantee
Reputable brands stand behind their products with satisfaction guarantees, giving you confidence in your purchase.
Top 5 Magnesium Supplements
For Sleep In 2025
We base our reviews on thorough research and transparent comparisons. We look closely at the ingredient quality, dosages, and production standards to ensure product safety and effectiveness. Beyond that, we assess real customer experiences, affordability, and brand support to help our readers avoid poor choices. While we may receive compensation for some recommendations, we always aim to deliver honest, fact-based guidance.
EFFECTIVENESS
INGREDIENTS
VALUE FOR MONEY
GUARANTEE
Best Overall
for Sleep Support
9.8
TOTAL RATING
PROS
Premium bisglycinate form for maximum bioavailability
250mg elemental magnesium per serving (66% NRV)
Clean formula without synthetic fillers or additives
Gentle on stomach - no digestive upset
Made in GMP-certified UK facilities
60-day money-back guarantee
CONS
Only available online
Regularly sells out
Why It's Our Top Choice:
Purolabs has created the ideal magnesium supplement for sleep support. The bisglycinate form is scientifically proven to be the most effective for promoting relaxation and improving sleep quality. Unlike cheaper alternatives, this formula uses only clean, natural ingredients without the titanium dioxide, magnesium stearate, or silicon dioxide found in many competitors.
The optimal dosage hits the sweet spot for sleep support without causing morning grogginess, and the 60-day guarantee means you can try it risk-free.
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1. Magnesium Bisglycinate
By
Purolabs
best
magnesium
drink
8.5
TOTAL RATING
PROS
Raspberry-lemon flavoured drink mix
325mg magnesium citrate per serving
Fast-acting liquid format
Available in multiple flavours
Well-established brand
CONS
Contains stevia and natural flavours
More expensive per serving
Must be mixed with water
Can have laxative effects
Citrate form may cause digestive issues
THE BOTTOM LINE:
This popular magnesium drink has helped thousands improve their sleep, though the citrate form isn't as gentle as bisglycinate. The flavoured powder makes it easy to create a calming bedtime ritual, but some users report stomach upset.
LEARN MORE
2. Calm Magnesium Powder
By Natural Vitality
best
topical
spray
8
TOTAL RATING
PROS
Transdermal absorption bypasses digestion
Combined with lavender and chamomile
No pills to swallow
Quick absorption through skin
CONS
Can leave sticky residue
Some find the sensation uncomfortable
Must be mixed with water
More expensive than oral supplements
Difficult to measure exact dosage
May irritate sensitive skin
THE BOTTOM LINE:
This innovative spray delivers magnesium through the skin, making it ideal for those with sensitive stomachs. However, absorption rates vary between individuals, and some find the tingling sensation distracting at bedtime.
LEARN MORE
3. Magnesium Sleep Spray
By Better You
best
Gummy
Option
7
TOTAL RATING
PROS
Tasty raspberry gummies
120mg magnesium per serving
No water needed
Vegan-friendly
CONS
Lower magnesium content
Contains added sugars
More expensive per mg of magnesium
May stick to teeth
Not suitable for diabetics
THE BOTTOM LINE:
These gummies give a tasty, on-the-go magnesium boost, but the lower-absorption citrate form and relatively small dose mean they may not fully cover those with significant deficiency.
LEARN MORE
4. Magnesium Gummies
By Novomins
Best Liquid Supplement
6
TOTAL RATING
PROS
High absorption liquid format
215mg magnesium citrate per serving
No tablets to swallow
Can be added to drinks
Suitable for elderly users
CONS
Slightly sweet taste or unusual
Requires refrigeration after opening
Glass bottle not travel-friendly
Citrate form may cause loose stools
Shorter shelf life once opened
THE BOTTOM LINE:
This liquid option offers good absorption but lacks the sleep-specific benefits of bisglycinate. The convenience of liquid format appeals to some, though many find the taste off-putting.
LEARN MORE
5. Magnesium Liquid
By Pure Encapsulations
Getting the Most From
Your Magnesium Supplement
To maximise the sleep benefits of magnesium supplementation, timing and consistency are key:
Take your magnesium supplement 30-60 minutes before bedtime to allow it to take effect.
Start with a lower dose and gradually increase to avoid digestive upset.
For best results, combine your magnesium supplement with good sleep hygiene practices: maintain a consistent bedtime, keep your bedroom cool and dark, and avoid screens before bed.
*Remember, whilst magnesium is generally safe, it's always wise to consult with your healthcare provider before starting any new supplement regimen, especially if you take medications or have kidney issues.
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