If you struggle with falling asleep, staying asleep, or waking up refreshed, you’re not alone — and magnesium might be the missing link. This essential mineral plays a key role in regulating sleep, stress, and recovery. In this blog, we’ll explore the science behind magnesium and sleep, the best forms to take, and how to optimise your intake naturally.
How Does Magnesium Help You Sleep?
Magnesium supports sleep in several ways:
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Regulates neurotransmitters like GABA, which promote relaxation and calm the nervous system
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Reduces cortisol (the stress hormone), helping the body transition into rest mode
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Supports melatonin production, the hormone that controls sleep-wake cycles
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Relaxes muscles and prevents cramping or twitching during the night
Several studies show that low magnesium levels are linked to poor sleep quality, insomnia, and restless nights.
The Best Forms of Magnesium for Improved Sleep
Not all magnesium supplements are created equal. For sleep and relaxation, the following forms are best:
Magnesium Glycinate
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Highly bioavailable
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Bound with glycine, an amino acid that also promotes calm and deeper sleep
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Gentle on the stomach
Magnesium Citrate
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Well-absorbed
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Has a mild laxative effect, which can benefit those with sluggish digestion
Magnesium L-Threonate
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Penetrates the blood-brain barrier
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May support cognitive function and reduce mental chatter before sleep
Aquamin™ Magnesium
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Sourced from marine red algae
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Contains a unique multi-mineral matrix with highly bioavailable magnesium
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Shown to support sleep quality, recovery, and muscle relaxation
Aquamin Magnesium is the key ingredient in Organic Performance’s sleep-supporting products due to its superior absorption and natural source.
Avoid: Magnesium oxide — it's poorly absorbed and less effective for sleep.
Which Foods Contain the Most Magnesium?
You can boost magnesium levels through your diet with these nutrient-rich foods:
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Pumpkin seeds (1 oz = ~150mg magnesium)
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Almonds and cashews
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Dark leafy greens like spinach and Swiss chard
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Black beans, lentils, and chickpeas
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Avocados
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Dark chocolate (70%+ cocoa)
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Bananas (also a good source of sleep-supporting potassium)
While food is the best long-term strategy, supplementation may help if you're deficient or need targeted sleep support.
How Much Magnesium Should I Take to Improve Sleep?
The recommended daily intake (RDI) of magnesium varies:
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Men: 400–420 mg/day
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Women: 310–320 mg/day
For sleep, many experts suggest starting with 200–300 mg of magnesium glycinate about 30–60 minutes before bed. Always consult your healthcare provider before adding a new supplement to your routine.
Signs of low magnesium include:
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Trouble sleeping
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Muscle cramps
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Fatigue
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Anxiety or irritability
Final Thoughts: Should You Take Magnesium for Sleep?
If you’re not sleeping well, magnesium could be a game-changer. It’s safe, natural, and plays a key role in calming the body and mind. Choosing the right form and dose — whether through food or supplements — can help improve sleep quality, reduce stress, and support recovery.
At Organic Performance, we believe in clean, effective nutrition that supports your entire day — and night. Our Natural Electrolytes, now available, feature 210mg of Aquamin™ Magnesium per serve, helping you stay hydrated, recover faster, and sleep deeper — naturally.
Looking for natural sleep and recovery support? Check out our Natural Electrolytes.