The most important thing you can do to recover is SLEEP (learn more about why here). That is when our bodies’ critical anabolic (building) processes happen. As adults (if you are under the age of 30, your hormones can get you through less sleep), we don’t get enough sleep, our bodies will not recover, and we’ll never heal from injury or get stronger and faster; we’ll struggle to maintain a healthy weight & our emotional and cognitive processes will be 60-70% of what they should be.
Unfortunately, as an adult, getting good sleep can be challenging. When we lay in bed, our minds wander to my never-ending to-do list or series of “what if” worst-case scenario questions.
Luckily, our dietician, Shawn Pitcher, says there is a very affordable, all-natural supplement that will help us sleep better and recover: magnesium.
Read on to learn what kind of magnesium supplement is best for you and which brand to buy.
(Note: alcohol, Ambien, and ZzzQuil are not healthy options; watch this interview with Dr. Kirk Parsley to learn more, but if you are using those things to sleep, you need to get off of them ASAP!)
What Kind Of Magnesium Supplement Is Best?
There are several different forms of magnesium. Here is a quick breakdown of their uses.
- Glycinate is Best for sleep & relaxation and best for people with high anxiety.
- L-threonate improves brain function & sleep; it is best to use this if you suffer from brain fog.
- Taurate Calms the nervous system and is extremely helpful if you have high blood pressure.
- Malate Reduces muscle pain but only helps you sleep mildly.
- Citrate Helps with digestion but won’t help you sleep.
So Which One Should I Take?
Magnesium Glycinate is generally the best choice for sleep.
Best Dosage & How to Take Magnesium for Sleep
Recommended Dosage for Sleep
- Men: 300–400 mg per day
- Women: 200–300 mg per day
- Older adults: May require higher doses due to decreased absorption
- Children (if needed): 50–200 mg, depending on age
🔹 Higher doses (above 400 mg) can cause diarrhea or digestive discomfort.
- Take it 30–60 minutes before bed for optimal sleep benefits.
- Taking it with food reduces the risk of stomach upset.
- Avoid taking it with calcium or zinc at the same time, as they can compete for absorption.
Stacking Magnesium with Other Sleep Aids
Several other natural supplements are good for sleep. Stacking them together can help make you sleep even better. Here are the stacks we recommend at ASR.
- Glycine (3g): Enhances relaxation and sleep quality.
- L-Theanine (100–200 mg): Found in green tea, promotes calmness.
- Melatonin (0.5–3 mg): Helps regulate sleep cycles, but should be used sparingly.
- Ashwagandha (300–600 mg): Reduces stress and cortisol, aiding sleep.
CONTRAINDICATIONS!!!
- If you have kidney problems, don’t take magnesium
- If you take diuretics, antibiotics, or muscle relaxants, check with a pharmacist first.
Which Magnesium Brands Are Good?
Here are the magnesium supplements we recommend.
- Thorne Magnesium Bisglycinate Powder
- Life Extension Neuro-Mag Magnesium L-Threonate (for the brain foggers out there)
- Magnesium L-Threonate Capsules by Magtein
- Vitabright Magnesium Glycinate
In closing, we want to remind y’all that magnesium is a fantastic, all-natural way to get better sleep but can not compensate for poor health habits.
If you are looking for more help with supplementation or nutrition strategies for better recovery you should book a free 15-minute phone consultation with our dietician Shawn. Doing a few sessions with him may change your life.
