The right magnesium supplement will naturally activate neurotransmitters in your brain that help reduce stress and relax muscles. When your body transitions into a deep state of calm, you’ll fall asleep faster and stay asleep longer because magnesium also optimizes sleep cycles by controlling the release of melatonin. 

Like Ambien (but not really), this mineral aids neurotransmitters (GABBA) receptors to reduce unwanted nerve movement during the night.  Magnesium can help alleviate hormone and mood disorders which cause stress and sadness that inhibit quality sleep. 

Much of the population has some level of magnesium deficiency, and lower levels cause disruptive and negative effects on your ability to sleep. Some estimate that nearly 80% of Americans are deficient in this sleep and pain-remedying mineral.  

Magnesium supports over 600 healthy functions in the human body, and healthy sleep is one of them. Symptoms such as stress, dreamless sleep, restless legs, and muscle cramps, can be improved simply by having sufficient levels of magnesium in your system.

Now with all this being said, magnesium comes in many forms, and not all types help with sleep. There’s different magnesium required for the various functions in your body (yes it can get complicated). If you take more than needed, or too much for your system (maybe not someone else's), you can end up displacing other important minerals, and possibly having diarrhea. 

Less is more in this situation, so staying between 300-500 mg a day, in divided doses is optimal. As far as the many types of magnesium, the shortlist is malate is best for muscle health, glycinate is needed for “energy production” in your bodies many processes, and citrate is more for acute muscle issues, and has a laxative effect. Please note that the citrate form could exacerbate any reflux symptoms. 

What’s the best form of absorption? Well, you will need to discover that for yourself because we are all different. I prefer powders or capsules, versus the hard-compressed tablets for better absorption. There’s a lot of research going on for the use of topical magnesium sprays, and they are suggesting it’s better absorbed through the skin versus the gut.  I am still on the fence with this one, but I could see its use for something like leg or muscle cramps. Trial and error will lead you to the best form for you unless of course, you work with me to find the right magnesium fit for you.