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Best Magnesium for Sleep

Evidence-based ranking of magnesium options for sleep. Updated February 2026.

#1 PickBased on 48+ studies

Magnesium Glycinate

Score: 9.2/10. Those with magnesium deficiency affecting sleep

300-400mg elemental 1-2 weeks $$

Complete Rankings

#1
9.2

Those with magnesium deficiency affecting sleep

PROS

  • Excellent absorption
  • No GI issues
  • Calming effect

CONS

  • • Higher cost than oxide
  • • Large capsules
Dose: 300-400mg elementalTiming: 30-60 min before bedOnset: 1-2 weeksCost: $$
Full analysis →
#2
L-TheanineBest for Racing Thoughts
8.8

Anxiety-related sleep issues

PROS

  • Works same day
  • No grogginess
  • Pairs with caffeine

CONS

  • • Mild effect
  • • May not work for severe insomnia
Dose: 200-400mgTiming: 30 min before bedOnset: Same dayCost: $
Full analysis →
#3
MelatoninBest for Jet Lag
8.5

Circadian rhythm issues, shift work, jet lag

PROS

  • Fast acting
  • Well-studied
  • Cheap

CONS

  • • Can cause vivid dreams
  • • Not for long-term use
  • • Tolerance possible
Dose: 0.5-3mg (less is more)Timing: 30 min before sleepOnset: Same nightCost: $
Full analysis →
#4
GlycineBest for Sleep Quality
8.3

Those wanting better sleep quality, not just faster sleep onset

PROS

  • Improves deep sleep
  • Safe profile
  • Reduces next-day fatigue

CONS

  • • Large dose needed
  • • Mild effect
Dose: 3gTiming: 1 hour before bedOnset: Same nightCost: $
Full analysis →

Quick Comparison

SupplementScoreDoseOnsetCost
Magnesium Glycinate9.2300-400mg elemental1-2 weeks$$
L-Theanine8.8200-400mgSame day$
Melatonin8.50.5-3mg (less is more)Same night$
Glycine8.33gSame night$

Common Questions

Based on clinical evidence, Magnesium Glycinate ranks as the top choice for sleep. It scores 9.2/10 due to Excellent absorption and No GI issues. Those with magnesium deficiency affecting sleep.

Compare Top 2

Magnesium Glycinate vs L-Theanine

Sleep Stack Guide

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How We Rank

Our rankings are based on: clinical evidence quality (40%), effect size (30%), safety profile (20%), and value (10%). We analyze meta-analyses and RCTs from PubMed, Cochrane, and peer-reviewed journals.

Disclaimer: This is educational content, not medical advice. Consult a healthcare provider before starting any supplement regimen.