The Best Magnesium Supplement for Sleep

Updated: August 21, 2025

Woman peacefully asleep

You’re Taking Magnesium for Sleep. But Is It the Right Magnesium?


You’re not alone. Falling asleep — and staying asleep — has become harder than ever for millions of people.

And you’ve probably heard that magnesium can help. Maybe you’ve even tried it, hoping it would make a difference.

But if you’re still wide awake at 2 a.m., staring at the ceiling and doing the math (If I fall asleep now, I’ll get four hours and twenty-three minutes), it’s easy to wonder:

Is magnesium really the answer? Or is something wrong with me?

Here’s the truth:

Magnesium can help with sleep. In fact, when used the right way, it can be one of the most powerful tools for calming your brain and relaxing your body.

The problem is, most magnesium supplements aren’t designed to actually do that.

They use forms of magnesium your body struggles to absorb. They leave out crucial co-factors that help magnesium work properly. Or they overload you with the wrong type so your gut rebels, and you end up spending more time in the bathroom than in bed.

No wonder so many people feel let down.

If you want real results––the kind that helps you drift off faster, sleep more deeply, and wake up feeling human again, you need more than just magnesium. You need the right magnesium, in the right form, in the right combination.

Here’s what to look for. And just as importantly, what to avoid.

And it starts with understanding what the best magnesium supplements for sleep have that the others don’t.

Here’s what you need to know.

Magnesium Helps You Sleep Longer and Deeper 

If your brain won’t shut off at night. If you lie awake staring at the ceiling, begging for rest that never comes… the problem might not be in your mind.

It might be a magnesium deficiency.

In one placebo-controlled trial from the Journal of Research in Medical Sciences1, researchers gave 46 older adults with chronic insomnia 500 mg of elemental magnesium daily.

And the results?

They didn’t just sleep better — they slept deeper, longer, and easier.

Graphic of Statistics

But maybe the biggest shift?

Their Insomnia Severity Index score dropped by 4.6 points.  The Insomnia Severity Index isn’t some fluffy wellness quiz from social media. It’s a clinical tool used by doctors, psychologists, and sleep researchers in hospitals and trials all over the world.

And your score tells them exactly how bad your sleep really is.

Low scores = no big deal.
High scores = a lack of sleep is wrecking your life.

Think of it like a credit score for sleep:

  • 0–7 means you’re in the clear
  • 8–14 = mild insomnia
  • 15–21 = moderate
  • 22–28 = severe

In other words, if you’re pushing past 15 you’re not just tired –– you’re drowning in sleep debt, and your brain knows it.

Now here’s what makes this magnesium study so powerful:

In just 8 weeks, people taking 500 mg of magnesium dropped their Insomnia Severity Index score by 4.6 points.

That’s a clinical-level improvement. The kind of change that turns “I’m losing my mind” into “I can finally sleep again.”

And just to be clear. They didn’t ‘fix their lives’ or go on a vacation to Bali. They just got more magnesium.

And it didn’t just work in one study…

A separate meta-analysis2 covering over 7,500 adults found higher magnesium intake was linked to longer sleep duration, fewer night wakings, reduced daytime sleepiness

How Much Magnesium Do You Really Need For Sleep?

Some of the studies above used very high doses of magnesium. But here’s the thing: you don’t need that much from a supplement.

Because ideally, you’re already getting magnesium from the best source: your diet.
And if you’re taking one of the bone-health formulas from AlgaeCal — like AlgaeCal Plus or The Bone Builder Pack — you’re also getting an additional 350 mg per day.

So all you need is a complementary dose of around 150 mg to top you up, not overload you.

And ideally you want it in a blended formMagnesium Glycinate (chelated), Magnesium Citrate, and Magnesium Malate which are very easy for your body to absorb.

In fact, studies show that when you take some cheaper forms of magnesium only 4% of it is actually absorbed3, the rest passes right through your system. That means a 500 mg capsule might deliver just 20 mg your body can actually use.

That’s why a blended formula of Magnesium Glycinate (chelated), Magnesium Citrate, and Magnesium Malate is better. Because when it comes to nutrients, it’s not how much you take –– it’s how much your body can actually use.

But even the best magnesium can only take you so far on its own.

If you really want to calm your nervous system, lower stress hormones, and unlock your deepest, most restorative sleep, there’s something else to consider: the hidden factors that keep your body stuck in “high alert” mode.

That’s where a remarkable natural ingredient, one that’s been studied in peer-reviewed clinical trials, comes into play.

The Stress-Sleep Connection: How Sensoril® Helps You Relax

Ever wonder why you’re bone-tired, but your mind won’t shut off?

Chances are, it’s because you’re stressed.

That’s because when you’re too stressed, your nervous system stops powering down at night. And it stays locked in survival mode:

  • Your brain races.
  • Your muscles tense.
  • And cortisol, the hormone that once helped your ancestors run away from Sabre Toothed Tigers, floods your system long after the “danger” is gone.

That’s why you can feel tired but wired. Your body’s still standing guard. And it refuses to stand down.

And no matter how much magnesium you take, if your stress hormones are still screaming “stay alert!”, true rest remains out of reach.

That’s where Sensoril® comes in.

Sensoril® is a patented, full-spectrum extract of ashwagandha. It’s one of the most studied adaptogens in the world. But it’s not just any ashwagandha. Sensoril® is carefully standardized to deliver a potent dose of calming compounds (withanolides) while keeping harsh compounds (like withaferin A) extremely low.

The result? A natural ingredient clinically supported to help lower cortisol, boost resilience, and calm the mind — without sedation or next-day grogginess. In one placebo-controlled clinical study4, 130 adults dealing with chronic stress took Sensoril® daily for 60 days.

The results were remarkable:

  • 62% reduction in measured stress levels‡*
  • 24.2% drop in cortisol, the body’s main stress hormone‡*
  • 32.2% increase in DHEAS, the resilience hormone that helps you bounce back from stressful situations‡*
  • 36.6% reduction in C-reactive protein –– an important biomarker of stress‡*

In simple terms: Sensoril® didn’t just help people feel calmer. It helped rewire their stress response — so their bodies could finally shift out of “fight or flight” and into the deep, restful state needed for true sleep.

And just as importantly, participants reported these changes without the side effects so common with many so-called ‘sleep solutions.’ 

Because when your nervous system finally gets the message that it’s safe to relax, sleep comes naturally. No forcing. No fighting. No white-knuckling your way through the night.

Magnesium is great at laying the foundation for better sleep. But when you add Sensoril® you give your body something even more powerful: the ability to switch off the stress response that keeps you wired at night.

Together, they help calm both the mind and the body — allowing sleep to happen naturally, the way it’s meant to.

But there’s another piece of the puzzle that can make a real difference. A trace mineral that’s essential for balancing sleep hormones, supporting your nervous system, and helping you stay asleep once you finally drift off.

That mineral is zinc.

Zinc & Magnesium For A Great Night’s Sleep

Let’s talk about one of the most brutal, high-pressure jobs on the planet: ICU nursing.
Long shifts. Endless alarms. Life-or-death decisions. And zero room for error.

So it’s no surprise that half of ICU nurses report poor sleep. In fact, over 80% say they’re under extreme stress. And nearly a quarter rely on sleep medications to get through the night.

But here’s where things get interesting…

A double-blind, placebo-controlled clinical trial5 conducted by The Australian and New Zealand Society of Occupational Medicine asked a simple question:

What happens if you give these nurses zinc?

54 ICU nurses with poor sleep and low zinc levels were randomly assigned to two groups. One group got a placebo. The other received 220 mg of zinc sulfate every 72 hours — for just one month.

Then the researchers measured what changed.

  • They fell asleep faster. The nurses in the study reported falling asleep up to 30 minutes faster each night!
  • They stayed asleep longer. Study participants went from sleeping less than 6 hours a night to closer to 7 or more. That’s 30 extra hours of sleep each month!

Let that sink in. Zinc helped real people—working in one of the most sleep-deprived, stress-saturated environments in healthcare––actually sleep better.

Naturally. Safely. Without a single reported side effect. 

Now, those studies were conducted with VERY high doses of zinc. But you don’t need that much. In fact, clinical studies6 show that low-dose zinc (when combined with magnesium) increases melatonin, decreases cortisol, and improves sleep, naturally.

But there’s another nutrient that works hand-in-hand with it. One that plays a critical role in calming your brain.

It’s vitamin B6. 

B6 & Magnesium For Better Sleep

If you’ve ever looked at the label on a magnesium supplement, you’ve probably seen vitamin B6 listed too. It’s a common addition — and for good reason.

Vitamin B6 plays an important role in regulating neurotransmitters like GABA, which help your brain wind down at night.

But here’s the problem: Most supplements use the wrong kind of B6.

Instead of giving your body the form it can actually use, they use pyridoxine — a cheap, synthetic version that has to be converted into its active form by your liver.

And that conversion isn’t guaranteed.

Stress, aging, common medications, and even genetics can all block the conversion process — leaving your body stuck with inactive B6 it can’t actually use.

That’s where P5P comes in. P5P stands for pyridoxal-5-phosphate. That’s the active, bioavailable form of vitamin B6. It’s the version your brain already knows how to recognize and use.

And it matters more than you might think.

P5P helps your brain produce GABA. The neurotransmitter that’s often called the “brake pedal” of the nervous system.

GABA slows racing thoughts. It helps quiet overstimulation. And it signals to your body that it’s safe to relax and fall asleep.

Without enough GABA, your brain struggles to switch off. No matter how exhausted you feel.

A 2021 review published in Nutrients7 confirmed what researchers have long suspected:
P5P supplementation boosts GABA production, reduces brain excitability, and helps restore a calmer, more balanced mood.

In plain English?

More P5P = More GABA = Less stress, less anxiety, and a better shot at real, restorative sleep.

When you combine the right forms of magnesium, zinc, and P5P — and pair them with clinically supported adaptogens like Sensoril® — you give your body the full toolkit it needs to finally relax, reset, and sleep the way nature intended.

Ingredient Layout

Until now, finding all those ingredients together — in the right forms and the right doses — has been nearly impossible.

But that’s about to change.

Coming Soon – Magnesium Relax

If you’ve been searching for a natural way to calm your mind, sleep deeper, and wake up feeling truly restored — stay tuned. We’re about to launch a new supplement called Magnesium Relax. It’s built with all the ingredients we’ve talked about today (and more).
It’s designed to give your brain and body exactly what they need to finally switch off at night without pills, sedatives, or next-day grogginess‡*.

The official launch is happening this October.

Bottle of Magnesium Relax

LIMITED SUPPLY

Whenever we launch a new product, we do our best to forecast demand. But we’ve been wrong before. When we launched AlgaeCal Collagen last year, we thought we had enough inventory to last 5 months…

But it sold out in 9 days.

That’s why we want to be completely transparent with you.

We’ve ordered 100,000 bottles of Magnesium Relax for this launch.

It sounds like a lot.

But with stress, burnout, and sleepless nights at an all-time high, and with the clinically-supported results from these ingredients. We know demand is going to be massive.

Especially when you consider this:

You’ll get 20% OFF† during our LAUNCH SALE which means you’ll pay as little as $15.20 a bottle with a 6-month supply

So yeah, it’s sure to fly off the shelves! 

That’s why it makes sense to join our early access list.

That way, you can buy it before it goes on sale to the general public.   So enter your email now — and we’ll send your 20% OFF discount code before the doors open:

Results consistent with Clinical Trials. Results may vary. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Open to US customers only. Offer valid with purchase of first month of subscribe and save, 1, 3, and 6 bottles of Magnesium Relax. While supplies last. Limit one coupon redemption per household. Cannot be combined with any other discounted prices.

Article Sources

  1. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12)
  2. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19.
  3. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001 Dec;14(4):257-62. PMID: 11794633.
  4. Auddy, Biswajit & Hazra, Jayram & Mitra, Achintya & Abedon, Bruce & Ghosal, Shibnath. (2008). A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of American Nutraceutical Association. 11. 50-56.
  5. Gholipour Baradari A, Alipour A, Mahdavi A, Sharifi H, Nouraei SM, Emami Zeydi A. The Effect of Zinc Supplementation on Sleep Quality of ICU Nurses: A Double Blinded Randomized Controlled Trial. Workplace Health & Safety. 2017;66(4):191-200.
  6. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90.
  7. Dakshinamurti, K., & Dakshinamurti, S. (2021). Vitamin B6 in the treatment of neurological diseases: A review. Nutrients, 13(2), 431.

Article Comments

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  1. Bonni Garvey

    August 19, 2025 , 2:28 am

    Thanks 4 Reminder!!!

  2. Yoori AlgaeCal

    August 19, 2025 , 3:57 pm

    Our absolute pleasure, Bonni! 🙂
    – Yoori

  3. Pamela Pearson

    August 19, 2025 , 6:19 am

    Interesting research. I would like to give it a try.

  4. Yoori AlgaeCal

    August 19, 2025 , 4:00 pm

    We’re so thrilled to hear that, Pamela! 🙂 You can sign up for our early access list HERE (US only) to be among the first to try it!
    – Yoori

  5. Barbara Zapinski

    August 19, 2025 , 12:23 pm

    Magnesium Relax sounds just what I need. If it can do all what was said in the article, I definitely want to be on th e list to get it in October. I am 85 yrs young, and been having sleep issues since 80. I have tried a lot of sleep aids, and none have worked for any length of time. This sounds very promising and just the next “miracle” for all who can’t sleep. Thank You for developing this!

  6. Yoori AlgaeCal

    August 19, 2025 , 4:19 pm

    Thank you so much for sharing, Barbara!

    Sleep challenges can be so frustrating, and we’re truly touched that you’re hopeful about this new product. While everyone’s experience is unique, we’ve designed Magnesium Relax with research-supported ingredients to gently support relaxation and restful sleep.

    If you haven’t already, you’re welcome to sign up to be on the early access list HERE (US only). I hope this helps! 🙂
    – Yoori

  7. Sharon Pederson

    August 19, 2025 , 2:38 pm

    Please put my name on the early access list for Magnesium!

  8. Yoori AlgaeCal

    August 19, 2025 , 4:20 pm

    Thank you for your interest, Sharon! 🙂

    You’re welcome to sign up to be on the early access list HERE (US only). I hope this helps! Please give us a call at 1-800-820-0184 (US & Canada Toll-free) or email [email protected] if you experience any trouble!
    – Yoori

  9. Barbaara B

    August 19, 2025 , 5:30 pm

    I’m eager to buy this when it’s released. We all need magnesium and other essential vitamins for a good night’s sleep.

  10. Samantha AlgaeCal

    August 20, 2025 , 6:20 am

    Thank you so much for your enthusiasm, Barbara! We’re excited to share this product with you soon, and we’ll be sure to keep you posted as soon as it’s available!
    – Sam

  11. Cherie Elfenbein

    August 19, 2025 , 7:34 pm

    What are the doses of the ingredients of magnesium relax

  12. Samantha AlgaeCal

    August 20, 2025 , 6:23 am

    Cherie, thank you for your interest! More details will be shared closer to the launch in October, so stay tuned! 🙂
    – Sam

  13. Donna Jewkes

    August 19, 2025 , 7:35 pm

    Sounds wonderful and i definitely need.

  14. Samantha AlgaeCal

    August 20, 2025 , 6:38 am

    Donna, you’re welcome to sign up to be on the early access list HERE (US only). I hope this helps! 🙂
    – Sam

  15. Lois

    August 19, 2025 , 7:41 pm

    Since this supplement contains Magnesium Citrate, zinc, and Vitamin B6, as well as Magnesium Glycinate, do you stop taking those supplements individually since they are now contained in Magnesium Relax?

  16. Samantha AlgaeCal

    August 20, 2025 , 6:34 am

    Great question, Lois! Because we haven’t released the full ingredient dosages yet, we recommend waiting until the official launch in October to decide whether to adjust your current routine. More details will be shared soon! 🙂
    – Sam

  17. Lois O’Brien

    August 19, 2025 , 7:43 pm

    I would like to be added to the early release of Magnesium Relax.

  18. Samantha AlgaeCal

    August 20, 2025 , 6:38 am

    Lois, you’re welcome to sign up to be on the early access list HERE (US only). I hope this helps! 🙂
    – Sam

  19. Bonnie

    August 22, 2025 , 1:56 pm

    Your article says: “ideally, you’re already getting magnesium from the best source: your diet. And if you’re taking one of the bone-health formulas from AlgaeCal — like AlgaeCal Plus or The Bone Builder Pack — you’re also getting an additional 350 mg per day.”
    I went and checked my AlgaeCal Plus bottle, and it says that 4 capsules do indeed contain 350 mg of magnesium, but that it is “as magnesium oxide.” Meanwhile, you cite an article by Firoz et al. which states that “Results indicated relatively poor bioavailability of magnesium oxide (fractional absorption 4 per cent).” How can you say that we already are getting most of the magnesium we need from AlgaeCal Plus, when you are using the form of magnesium shown to be the poorest in terms of bioavailability? It is for this reason that I already supplement additional magnesium in the form of magnesium threonate, a highly bioavailable form of magnesium. https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/. By the way, I also take an Ashwagandha supplement.

  20. Yoori AlgaeCal

    August 25, 2025 , 9:55 pm

    Thank you for bringing this up, Bonnie! You’re absolutely right that in that study, magnesium oxide did show a lower percentage (4%) of absorption than magnesium citrate – but, Magnesium oxide contains far more elemental magnesium. So even if the absorption rate is lower, you’re still absorbing more actual magnesium with oxide due to the higher elemental count.

    AlgaeCal Plus is designed to support your bones, and the high potency of Magnesium Oxide allows it to be effective at fewer capsules. It helps to achieve the optimal 2:1 calcium-to-magnesium ratio for bone health, which is essential for calcium absorption and mineral balance, without adding extra pills! 🙂

    In other words, Magnesium Oxide suits the multi-nutrient approach of our AlgaeCal Plus formulation, as it allows us to deliver magnesium along with all the other ingredients in a way that doesn’t increase capsule size or cause the need for you to take more than 4 capsules daily. I hope this helps! 🙂
    – Yoori

  21. Brenda Searle

    August 30, 2025 , 9:11 am

    This sounds like a great product? Looking forward to trying it. When are you going to sell these new products in Canada?

  22. Yoori AlgaeCal

    September 2, 2025 , 5:10 pm

    Thank you for your interest, Brenda! At this time, Magnesium Relax will only be available for U.S. customers when it first launches. We hope to make it available in Canada, but we don’t have a timeline just yet.

    The best way to stay in the loop is by keeping an eye on our email newsletters and social media updates—we’ll be sharing any news about Canadian availability there. 🙂 I hope this helps!
    – Yoori

  23. JOANN Carol JERDIN

    August 30, 2025 , 7:26 pm

    please add my name to your list. I need Magnesium Relax! I get very little sleep each night.

  24. Yoori AlgaeCal

    September 1, 2025 , 5:35 pm

    Thank you for your interest, Joann! We have added you to our Early Access List. 🙂 Stay tuned for more information!

    In the meantime, I hope our “6 Natural Sleep Aids” blog article HERE will be helpful for you.
    – Yoori

  25. Lori

    September 1, 2025 , 4:54 pm

    Is this something you take everyday?
    Is Ashwagandha safe to take long term?
    Is it contraindicated for use with any other medication and I heard that Ashwagandha could cause liver problems? Is that true?
    What is the daily dose?
    Is the daily dose the same for a 100lb woman and a 250 lb man?
    How many come in a bottle?
    I’m interested and would appreciate you answering these questions for me before I get on the list.
    Thank you!

  26. Yoori AlgaeCal

    September 2, 2025 , 5:35 pm

    Thank you so much for your thoughtful questions, Lori—I completely understand wanting to have all the details before joining the early access list. At this time, we don’t have specifics to share about dosage, safety, or bottle size. However, once the product is ready for purchase, we’ll have all of this information available for you to review so you can make an informed decision. 🙂

    In the meantime, you’re more than welcome to sign up for the list to be among the very first to know when it becomes available. We’ll be sharing all the details ahead of launch, so you’ll have everything you need to decide if it’s right for you.
    – Yoori

This article features advice based on cutting-edge research from our industry experts to give you the best possible information to support your bone-building journey.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Emma Gasinski
PT, DPT, RYT - Physical therapist and certified yoga teacher with a Doctorate in Physical Therapy from Rocky Mountain University of Health Professionals,
Dr. Lawrence (Larry) A. May
MD, FACP, Harvard Medical School Graduate, Physician, Author, Public Speaker - Doctor of Internal Medicine at Providence Cedars-Sinai Tarzana Medical Center and author of several articles and books, including the widely utilized and best selling medical textbook Primary Care Medicine,