Magnesium is involved in over 300 enzymatic reactions in your body. It helps regulate blood sugar, blood pressure, muscle function, nerve signals, and — critically — sleep. Despite this, deficiency is extremely common. Here’s everything you need to know.
Signs you might be deficient
- Difficulty falling or staying asleep
- Muscle cramps or twitching (especially at night)
- Anxiety or restlessness that seems to have no cause
- Fatigue despite adequate sleep
- Headaches or migraines
- Constipation
- Chocolate cravings (your body craving magnesium)
The different types — and which one to choose
This is where most people go wrong. “Magnesium” on a label doesn’t tell you enough — the form matters significantly.
Magnesium Glycinate — Best for sleep, anxiety, and general deficiency. Gentle on the stomach, highly absorbable. This is my daily form. → Doctor’s Best on Amazon
Magnesium Malate — Better for energy and muscle fatigue. Good for people who exercise regularly or have fibromyalgia.
Magnesium Citrate — Works well but has a laxative effect. Good if you also deal with constipation.
Magnesium L-Threonate — The brain-targeting form. Newer research suggests this crosses the blood-brain barrier better than any other type — making it the best choice for focus, memory, and cognitive support. → MagTech L-Threonate on Amazon
Magnesium Oxide — Avoid this one. It’s cheap, poorly absorbed, and mostly used as a laxative.
My top magnesium picks
These are the ones I’ve personally used and trust:
→ Doctor’s Best Magnesium Glycinate — For sleep & anxiety (my daily driver)
→ Pure Encapsulations Magnesium Glycinate — Premium pick, ultra-clean formula
→ MagTech Magnesium L-Threonate — For cognitive support & brain health
How to take it
Start with 200mg elemental magnesium per day, taken at night (it promotes relaxation and sleep). After 2 weeks, you can increase to 400mg if needed. Take it with food to avoid any stomach discomfort.
Most people notice improved sleep within the first week. Muscle cramps typically resolve within 2-3 weeks. Anxiety and energy improvements take longer — give it 60 days for a fair assessment.