Magnesium often comes up when people talk about better sleep and feeling calmer. It helps your muscles relax, supports your nerves and plays a role in how your body handles stress, so it can make a difference if you are not getting enough.
In this post, I’ll keep things simple and show you which type of magnesium is best for sleep, which works better for anxiety, and which one can help with both.
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Quick summary: Best magnesium types for sleep and anxiety
Magnesium glycinate (or bisglycinate) – Best starting point if you want to sleep better and feel calmer. Gentle, well absorbed and naturally calming, so a good all-round option for sleep and mild anxiety.
Magnesium L-threonate – Best when your main problem is a busy, overthinking mind. Designed to reach the brain; small studies suggest better sleep quality, mood and mental clarity.
Magnesium taurate – Sometimes used when anxiety feels very physical (racing heart, tight chest). Calming and heart-friendly, but evidence is mostly indirect and it hasn’t been properly studied for anxiety on its own.
Magnesium can help, especially if your levels are low, but it’s only one part of the picture. The rest of this post explains how it works and how to choose the right type for you.
How magnesium helps with sleep and anxiety
Magnesium plays a quiet but important role in how your body handles stress and unwinds at the end of the day. When you’re low, you’re more likely to feel tense, restless or “on edge”, which can affect both your sleep and your mood.
Here’s what it actually does:
- Helps your body settle down at night
Magnesium supports the signals that tell your brain it’s safe to relax, making it easier to drift toward sleep instead of feeling overstimulated. - Keeps your stress response in check
It helps balance the hormones involved in stress, which can make everyday worries feel a little less overwhelming. - Reduces physical tension
Tight shoulders, a clenched jaw, jumpy legs – magnesium helps your muscles release properly, which can make your body feel calmer. - Supports a smoother sleep cycle
It plays a part in how your body prepares for sleep and stays asleep, which is why low magnesium is often linked with lighter, more broken sleep. - May ease the “wired-but-tired” feeling
When your mind is exhausted but your body won’t switch off, magnesium can help bridge that gap by calming both at the same time.
These effects are gentle, not dramatic, but if you don’t sleep well or carry a lot of day-to-day stress, even a small shift can make nights feel a bit easier and mornings a bit steadier.
Magnesium types that actually help with sleep and anxiety
Magnesium comes in lots of forms, but in this article I’m focusing on the ones that are most useful for better sleep and calmer nerves: glycinate (bisglycinate), L-threonate and, to a lesser extent, taurate.
Magnesium glycinate – the best all-rounder for sleep and mild anxiety
Magnesium glycinate (often sold as magnesium bisglycinate – it’s the same type) is the form most people do best with when they want to sleep better. It’s naturally calming, absorbs well and is gentle on your stomach.
In this form, magnesium is joined to glycine, an amino acid that has a mild calming effect, so it may give you a little extra support at bedtime.
Because it has a gentle, steady effect and rarely causes diarrhoea, it’s also a sensible first choice if your anxiety is on the milder side and mixed in with poor sleep.
What the research shows
Research on magnesium for sleep and anxiety isn’t huge, but the better trials and reviews mostly point the same way: magnesium can give a small boost to sleep and may ease mild anxiety, especially when your levels are low.
Magnesium bisglycinate can slightly improve insomnia symptoms
In a recent study, adults with poor sleep took either 250 mg of magnesium bisglycinate a day or a placebo. The people taking magnesium slept a little better and their insomnia scores improved compared with the placebo group.
Magnesium supplements can improve sleep quality and deep sleep
Another trial in adults with ongoing sleep problems found that magnesium supplements improved overall sleep quality, time spent in deep sleep and how efficiently people slept, as well as some measures of mood and daytime energy.
Reviews suggest magnesium can reduce mild anxiety and stress.
A 2017 review of magnesium and subjective anxiety found that, across several small studies, supplements tended to reduce anxiety in people who were already stressed or had mild to moderate anxiety, although the authors noted that better trials are still needed.
Magnesium (especially with vitamin B6) can ease stress and anxiety.
In an 8-week study in adults with low magnesium and high stress, both magnesium alone and magnesium plus vitamin B6 reduced anxiety and low mood, but the magnesium + B6 group improved the most.
All of this doesn’t make magnesium glycinate a miracle fix, but it does make a gentle, well-absorbed form like this a sensible first thing to try if you sleep badly and feel a bit on edge.
Who magnesium glycinate is best for
Magnesium glycinate is likely to suit you if:
- You struggle to fall asleep or stay asleep
- You’re a light sleeper and wake easily
- You feel a bit “wired” or on edge in the evenings
- Other magnesium supplements have upset your stomach in the past
If you decide to take it: keep in mind that magnesium glycinate is one of the better tolerated forms, but it can still cause issues for some people – things like looser stools or a slightly unsettled stomach if you take too much at once.
A few people also find they feel a bit groggy the next morning if they use a high dose very late at night. If that happens it usually helps to lower the amount or take it earlier in the evening.
Magnesium L-threonate – when your brain won’t switch off
Magnesium L-threonate makes more sense than glycinate when your main problem is your mind, not your body. If your nights are ruined by racing thoughts, worry or low mood rather than tight, restless muscles, this is often the form people look at.
It’s designed to help more magnesium reach the brain, so it may support sleep, mood and mental clarity at the same time.
What the research says
Better sleep and daytime functioning
In a recent good-quality study, adults with self-reported sleep problems took magnesium L-threonate or a placebo for three weeks. The magnesium group kept better overall sleep quality and had improvements in deep and REM sleep, mood, energy and daytime functioning compared with placebo.
Less stress and anxiety in older adults
In a 12-week trial in older adults who felt stressed and anxious, those taking a magnesium L-threonate supplement (Magtein®) had bigger improvements in anxiety scores and self-rated stress than people taking a placebo.
Who magnesium L-threonate is best for
Magnesium L-threonate may be a good fit if:
- You lie in bed overthinking and can’t switch your brain off
- Your sleep problems sit alongside low mood or brain fog
- Stress makes it harder to think clearly or focus in the day
- You’d like support for daytime focus and mood as well as calmer evenings
The main downside is that brain-targeted formulas like this tend to be more expensive, and each capsule usually contains less magnesium than forms such as glycinate, so you often need several capsules a day to match study amounts.
It’s generally well tolerated, but if you’re on medication for mood or sleep, it’s always worth checking in with your doctor or pharmacist before adding it.
Magnesium taurate – gentle support when anxiety feels very physical
Magnesium taurate combines magnesium with taurine, an amino acid that supports normal heart rhythm and has a gentle calming effect on the nervous system. People often look at this form when their anxiety feels very physical – a fast heartbeat, tight chest or a lot of body tension.
What the research actually shows
There isn’t any good human trial looking at magnesium taurate for sleep or anxiety on its own. Most of the evidence we have is around heart health and stress markers:
For example, in one small study in people with long-term high blood pressure, magnesium taurate taken for several weeks helped lower blood pressure and improved some heart-related markers compared with another magnesium form.
Cortisol (a key stress hormone) also went down, and blood magnesium levels went up. High cortisol is common when you’re stressed or anxious and can make sleep lighter and more broken, so this drop is a useful sign that stress in the body was easing.
This fits with the idea that magnesium taurate is well absorbed, feels “steady” and is heart-friendly. It doesn’t prove that it directly treats anxiety or insomnia, but because it raises magnesium levels and seems to ease stress-related markers, it may offer gentle support for sleep and stress alongside other well-absorbed forms when your levels are low.
Where it fits alongside the other forms
Magnesium taurate is a chelated form, so it’s generally easy to absorb and often kinder on the stomach than something like magnesium oxide. The taurine part helps support a steady heart rhythm and has a gentle calming effect, which is why some people reach for it when their anxiety feels very physical and “heart-aware”.
If your anxiety is mild and mostly in your body (fast heartbeat, chest tightness, feeling wired), it can be one option to discuss with your doctor, especially if you’re already keeping an eye on your blood pressure.
For most people with everyday stress and poor sleep, magnesium glycinate is still the simplest first step, with magnesium L-threonate as a more targeted option if the main problem is an overactive mind.
Because taurate can affect heart rhythm and blood pressure, it’s important to speak to your GP or pharmacist first if you have any heart condition or take heart/blood-pressure medication.
How much magnesium should you take – and how to use it safely
Magnesium is generally safe for most people when taken in sensible amounts, but labels can be confusing and more is not always better. Here’s how to make sense of the dose and use it in a safe way.
Understanding “elemental magnesium” on the label
When you look at a magnesium supplement, you’ll often see two numbers:
- one for the compound (for example, “magnesium bisglycinate 1000 mg”)
- and one for magnesium itself (for example, “providing 200 mg magnesium”)
That second number is the important one – it’s the elemental magnesium.
This is how much actual magnesium you’re getting, no matter which form you use (glycinate, L-threonate, taurate, etc.).
When I talk about dose below, I’m talking about elemental magnesium, not the total weight of the capsule.
Typical daily amounts for sleep and anxiety
Most adult supplements for sleep and anxiety are in this range:
- Around 200–350 mg elemental magnesium per day
That’s roughly the amount used in many of the sleep and stress studies, and it’s also in line with common “sleep support” products.
A few simple guidelines:
- For most adults, 200–250 mg is a sensible starting point
- Some people go up towards 300–350 mg, as long as they tolerate it well
- Always check the label and don’t exceed the product’s recommended daily dose unless your doctor tells you to
Remember, this is on top of what you already get from food, so there’s no need to push the dose very high.
When to take magnesium for sleep
For sleep, timing usually matters more than being ultra-precise about the dose:
- Take it in the evening, with or after food
- Aim for 1–2 hours before bed, so it has time to settle in without sitting on an empty stomach
- If you’re using a product that suggests split doses (for example, morning and evening), you can still keep the bigger portion in the evening if sleep is your main goal
If you notice you feel a bit heavy or groggy in the morning, try taking it earlier in the evening, or slightly lowering the dose.
How long to give it before you decide if it helps
Magnesium is not like a sleeping pill – it doesn’t knock you out, and the effect is often gradual.
As a rough guide:
- Give it at least 2 weeks, ideally up to 4 weeks, to see if your sleep or anxiety feels any different
- Keep the dose consistent over that time
- Pay attention to small changes – falling asleep a bit faster, fewer night wake-ups, feeling a little less on edge
If nothing at all has changed after a month, it may not be the right form, dose or supplement for you, or there may be other things going on that need medical advice.
Who needs to be extra careful
Magnesium is not right for everyone. You should speak to your doctor or pharmacist before taking a supplement if you:
- have kidney problems (your body may struggle to clear extra magnesium)
- are pregnant or breastfeeding and want to take more than a basic prenatal amount
- take medicines for your heart or blood pressure
- take regular antacids or laxatives that already contain magnesium
- are on certain prescription medicines (for example, some antibiotics, thyroid medication or osteoporosis drugs, which need to be taken hours away from magnesium)
If you ever feel unwell – chest pain, shortness of breath, very low blood pressure, unusual weakness or anything that doesn’t feel “normal” for you – stop the supplement and seek medical advice.
There are tons of magnesium supplements on the market, and not all of them are good. Many include cheap fillers, binders and unnecessary additives — avoid those.
A good magnesium supplement should have just a few ingredients (ideally 2–3) and use a form that’s actually helpful for sleep and anxiety.
Some brands also add ingredients like vitamin B6 or AstraGin® to support absorption. These aren’t essential, but they’re definitely a bonus.
To make things easier, I’ve already done the research for you.
Here are some of the best-quality magnesium supplements for sleep and anxiety, with clean formulas and minimal additives:
Earth’s Secret Magnesium Bisglycinate with AstraGin®
UK + International shipping
This supplement uses pure, unbuffered magnesium bisglycinate, so it isn’t mixed with cheaper forms like magnesium oxide. A full daily serving of 2 capsules gives you 183 mg elemental magnesium, with a very clean formula and no unnecessary fillers.
It also includes AstraGin® (a blend of astragalus and Panax notoginseng), which helps your body absorb magnesium more effectively.
Con: The magnesium dose per serving is lower than some other options, so if 2 capsules don’t feel enough and you move up to 3 a day (as the label allows), you’ll go through the pouch more quickly.
Check it out here >
Turmeric Vitality Magnesium Glycinate
UK-based company with international delivery
Each serving (2 capsules) provides 280 mg elemental magnesium from magnesium glycinate, so you get a good daily dose in a gentle, well-absorbed form. The formula is clean with no unnecessary additives, and a bottle gives you around a 3-month supply, so it’s excellent value.
Con: It doesn’t include any extra ingredients to support absorption.
Check it out here >
Sport Supplies Magnesium Glycinate + Vitamin B6
Available on Amazon UK
Each daily serving (2 capsules) provides around 315 mg elemental magnesium from magnesium glycinate plus vitamin B6 (100% of the recommended daily intake). B6 doesn’t just support energy and the nervous system – it may also help your body use magnesium more effectively.
The ingredient list is very basic, with no unnecessary binders or fillers, and you get 60 servings per bottle, so it’s good value if you want glycinate and B6 together in one supplement.
Check it out on Amazon >
Note for US readers: I haven’t been able to find a magnesium glycinate + B6 supplement in the US with a similarly clean ingredient list – most of the ones I checked contain fillers like magnesium stearate or other additives. If you’re in the US and want this combination, it’s usually better to buy a simple magnesium glycinate and a separate vitamin B6, rather than compromise on quality.
Time Health Magnesium L-Threonate (Magtein®)
UK-based, international shipping
This supplement uses Magtein®, a patented form of magnesium L-threonate that’s been designed to cross the blood–brain barrier more easily. It’s aimed at supporting learning, memory, mood, relaxation and sleep, rather than just muscles or digestion.
You get a high-strength daily dose (2100 mg Magtein®) in vegan capsules with no fillers, binders or additives, made in the UK to GMP standards. It’s a good option if your main issues are brain fog, low mood or racing thoughts at night and you want something more targeted than a standard magnesium.
Con: You have to consume 4 capsules to get 151mg of Elemental Magnesium.
Check it out here >
Life Extension Neuro-Mag Magnesium L-Threonate
Available in the US and Europe
Each daily serving (3 capsules) provides a clinically studied amount of magnesium L-threonate (Magtein®), designed to raise magnesium levels in the brain rather than just in muscles.
It’s marketed for memory, focus, mood and sleep quality, so it’s a good fit if your anxiety and sleep issues are mostly “in your head” – things like overthinking, stress and brain fog.
The formula isn’t quite as minimalist as Time Health’s, but it’s still fairly simple compared to many “sleep blends”, and it’s easy to find if you’re in the US or EU and want an L-threonate option from a well-known brand.
BioCare Magnesium Taurate
Available in the UK and EU
This supplement combines magnesium with taurine, an amino acid that supports the heart and nervous system. A daily serving (2 capsules) provides 146 mg magnesium as magnesium taurate, with a short ingredient list and no unnecessary extras. It’s a good option if your anxiety feels quite physical – a fluttery chest, tightness or a “wired” body.
Con: 2 capsules provide only 146 mg magnesium, which is less than some other supplements on this list. If that doesn’t feel enough for you (and your healthcare professional is happy with it), 3 capsules a day may work better.
Check it out here >
Note for US readers: A similar option in the US is Double Wood Magnesium Taurate on Amazon. The formulas aren’t identical, but the idea is the same: magnesium paired with taurine in a form often chosen when stress and anxiety feel more “heart-aware” than purely in your thoughts.
Mother Nature Magnesium Complex (Glycinate, Taurate & L-Threonate)
Available in the UK (ships to various countries)
Each vegan capsule combines magnesium glycinate, taurate and L-threonate, providing around 70 mg elemental magnesium in total, with no fillers or additives. This means you’ll usually need 2–3 capsules a day to reach a meaningful intake.
It’s a clean option if you want broad support for sleep, mood and stress from one product instead of buying separate bottles. The trade-off is that each individual form is present in a smaller amount than you’d get from a dedicated single-form supplement.
Check it out here >
Peak Performance 3-in-1 Advanced Magnesium Complex
Available on Amazon US
This supplement combines three forms of magnesium – L-threonate (Magtein®), glycinate and taurate – in one product. A daily serving (3 capsules) provides 200 mg elemental magnesium aimed at supporting sleep, mood, focus and stress rather than just digestion.
The formula is fairly simple: the magnesium blend in a vegetable capsule, plus silica and vegetable stearate. These last two aren’t active ingredients – they’re just common “flow” and anti-caking agents that help the powder fill the capsules evenly and stop it clumping or sticking to the machinery. They’re used in very small amounts.
Con: You only get 30 servings per bottle, so it runs out faster than some of the other magnesium supplements.
Check it out on Amazon here >
FAQs
Is magnesium citrate good for sleep and anxiety?
Magnesium citrate does raise magnesium levels, so it can help if you’re low, but it’s mainly known for its laxative effect. That makes it less ideal if your main goal is sleep or anxiety, especially at higher doses. If you tolerate it well and keep the dose modest, it may still support you, but glycinate, L-threonate or taurate are usually a better fit for calmer sleep and nerves.
Can magnesium make anxiety worse?
For most people, magnesium is either neutral or slightly calming. It can feel worse if you take too much at once and end up with stomach upset, loose stools or just feeling “off” – and that discomfort can make anxiety feel bigger. If you notice you’re more jittery or unsettled after starting magnesium, stop, let things settle, and either try a lower dose/gentler form (like glycinate) or speak to your doctor or pharmacist.
Can you take magnesium with antidepressants or anxiety medication?
Many people do take magnesium alongside antidepressants or anxiety meds, but this is not something to guess on. Magnesium can affect how some medicines are absorbed if you take them at the same time, and only your doctor or pharmacist can see the full picture of your meds, kidney function and health history. The safest approach is to check with them first, and if they’re happy with it, they may suggest taking your medicine and magnesium at different times of day.
Is it better to get magnesium from food instead?
If you can, it’s always worth starting with food and using supplements as a top-up. Foods like leafy greens, nuts, seeds, beans, lentils, wholegrains and a bit of dark chocolate naturally give you magnesium plus other helpful nutrients. A supplement is most useful if your diet has been low for a while, you’re going through a stressful patch, or you’ve tried other basics and still feel your sleep or anxiety could use extra support.
