Unfortunately, magnesium deficiency is quite common. This can lead to issues like muscle cramps, restless leg syndrome, difficulty falling asleep, or waking up frequently during the night. By ensuring you’re getting enough magnesium, you can address these sleep problems naturally. The good news is that magnesium can be absorbed both from the foods you eat and through various forms of supplements—each type of magnesium offering unique benefits.
Understanding the Different Types of Magnesium
1. Magnesium Glycinate: The Sleep Support Superstar
What it is: Magnesium glycinate is a compound that combines magnesium with glycine, an amino acid known for its calming effects.
How it works: This type of magnesium is particularly effective for promoting relaxation and improving sleep quality. Glycine helps to relax the nervous system and magnesium’s muscle-relaxing properties work hand in hand, making it a great choice for those who struggle with insomnia or restlessness at night.
Best for people looking for gentle, effective support for anxiety, stress, and insomnia without the laxative effects found in other forms of magnesium.
What it is: Magnesium citrate is magnesium combined with citric acid, making it highly absorbable by the body.
How it works: While magnesium citrate is often used to help with digestion and alleviate constipation, it also has a calming effect on muscles and nerves. Its gentle laxative effect can be an added bonus for those whose digestive health impacts their sleep.
Best for: Those who experience constipation alongside poor sleep, or anyone needing a well-rounded, easy-to-absorb form of magnesium.
What it is: Magnesium threonate is a newer, more advanced form of magnesium, paired with threonic acid. It’s particularly known for its ability to cross the blood-brain barrier.
How it works: This type of magnesium has been shown to improve cognitive function, memory, and mood, all while supporting relaxation. Because it reaches the brain more easily, it’s a top choice for those dealing with stress-related sleep disturbances or brain fog.
Best for individuals seeking to improve mental clarity, reduce anxiety, and support restful sleep.
What it is: Magnesium malate combines magnesium with malic acid, which is found naturally in fruits and plays a role in energy production.
How it works: While this form of magnesium is excellent for muscle function and combating fatigue, it’s also gentle enough for daily use without causing digestive upset. Its energy-boosting properties make it ideal for those who feel fatigued during the day but need better rest at night.
Best for those with chronic fatigue or muscle pain who need a boost in energy during the day but also want to support better sleep at night.
What it is: Magnesium oxide is one of the most commonly available forms of magnesium, often found in over-the-counter supplements.
How it works: While not as easily absorbed as some other forms, magnesium oxide is effective at drawing water into the intestines, making it useful for relieving constipation. It’s a simple, budget-friendly option, though it may not be the most effective for sleep on its own.
Best for occasional use for digestive support, or for individuals looking to boost their magnesium levels without specific sleep-focused concerns.
What it is: Magnesium chloride is a highly absorbable form of magnesium often found in topical sprays or flakes for baths.
How it works: When applied to the skin, magnesium chloride absorbs quickly and can help soothe sore muscles and promote relaxation, making it a great option for nighttime use. It’s also available in oral supplements and is known for being easy on the stomach.
Best for people who prefer topical treatments or want a fast-acting magnesium source for muscle relaxation and calming before bed.
Why you should start with food first
Supplements can be a game-changer, but nothing beats the power of magnesium-rich foods. Whole foods offer a balanced mix of nutrients that naturally enhance magnesium absorption and provide additional health benefits. For example, pairing magnesium from a supplement with a meal rich in spinach or pumpkin seeds can help your body better absorb the mineral, leading to even better sleep results.
What’s Next: Delicious Recipes Await!
Stay tuned for our magnesium-packed recipes—exclusive for Instagram followers
In the coming weeks, we’ll be sharing five exclusive recipes that are not only magnesium-rich but also delicious and easy to make. These recipes will cover everything from hearty meals to satisfying snacks, all aimed at helping you improve your sleep through the power of food. Whether you’re looking for a breakfast boost or a nighttime treat, each recipe will give you the magnesium your body needs for rest and recovery.
Make sure you’re following us on Instagram to unlock these exclusive recipes and take charge of your sleep with the right balance of food and supplements! Don’t miss out on this limited series—your path to better sleep starts here.
