The Right Amount Of Magnesium To Take For Deep Sleep — Sans Groggy Wakeup*
If a great night's sleep is what you're after, reducing your caffeine intake, avoiding screens before bed, setting a more regular nightly schedule, and making your bedroom more conducive to rest could help. And if you're already doing all these things and still feel like your sleep could be deeper, it may be time to consider a nightly supplement.*
Two of the most common ones you'll find are the mighty M's: melatonin and magnesium. While melatonin can help you fall asleep, it doesn't do much in the way of improving sleep quality or quantity.* Magnesium, on the other hand, can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed and energized.*
"[Magnesium] helps the whole body calm down,"* functional medicine doctor Robert Rountree, M.D., explains on the mindbodygreen podcast. "It may also support healthy blood pressure. So it does basically all the things that you want to do to get the body ready for sleep and to help maintain sleep."*
There are many types of magnesium supplements on the market, with magnesium bisglycinate (a chelate of magnesium and the amino acid glycine) being one of the most bioavailable and the form most well-designed for sleep.* Magnesium and glycine have been shown to help enhance sleep quality in clinical trials.*
OK, I'm sold on magnesium. What's the recommended dose for sleep?
The National Academies recommends that adults cap their supplemental magnesium uptake (i.e., the amount we get in things other than food) at 350 mg per day. As mbg's director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN explains, "This upper limit is actually 'the maximum daily intake unlikely to cause adverse health effects,' so while it's prudent for most people to stay below it, your health care practitioner may recommend you take a higher amount, and many published clinical studies leveraging magnesium supplementation exceed 350 mg as well."
As long as you don't have impaired kidney function, taking slightly more magnesium than this won't necessarily be harmful, but it might cause unpleasant side effects (as a result of magnesium naturally making your bowels move) like diarrhea and abdominal cramping—though these are more much common with other forms of magnesium, like carbonate, chloride, gluconate, and oxide, than they are with magnesium bisglycinate.
The deep and restorative sleep you've always dreamt about, featuring magnesium glycinate.*
Luckily, it doesn't take much magnesium to reap the mineral's relaxing benefits. mbg worked with scientists, nutritionists, and health care practitioners to develop our own targeted magnesium supplement, sleep support+, that comes in at 120 mg of magnesium bisglycinate per serving. After multiple rounds of testing, we found this to be the sweet spot: It's enough to help the body and mind slow down after a long day but not too much to lead to a groggy morning.*
As for how it should make you feel when you wake up? Rountree summed it up best: "You want to wake up feeling like something really beneficial happened. Like you had the best massage of your life."*