Magnesium powder is a relatively new treatment recommendation for sleep. Recent studies have shown that this nutrient plays a critical role in sleep regulation. Supplementing with magnesium powder can help your body to relax and even improve symptoms of insomnia.
Personally, my sleep hasn’t been the best over the past couple of years. Between having young kids, busy schedules, and everything else going on in the world, it can be hard to shut down and get the deep, restful sleep I need. As someone who is very sensitive to supplements and medications, I am always looking for the safest and most natural ways to improve my sleep.
I was recently introduced to the concept of taking magnesium powder at nighttime as a natural sleep aid, and I was eager to give it a try myself. I've also tried other sleep type drinks, such as Beam Dream powder and Som Sleep - both worked great and do you know what they have in common? You guessed it. Magnesium.
If you’re interested in learning more about magnesium powder for sleep, talk to your doctor about whether it’s a good option for you, and then take a look at my top magnesium powders below to find one that best suits your needs.
Quick Summary of the Best Magnesium Powder for Sleep
1st Phorm Magnesium Powder
Promotes mental and physical relaxation, improves cardiovascular health, strengthens bone structure/
Moon Juice Magnesi-Om
Relaxation, brain health and better sleep.
Calm the mind, lift the mood
What is Magnesium?
Magnesium is a naturally occurring nutrient that is responsible for more than 300 processes in your body, including helping with maintaining a healthy immune system, regulating muscle and nerve function, helping to keep your bones strong, blood sugar management, and better quality sleep.
Magnesium is naturally occurring in the following foods:
- Leafy green vegetables
- Nuts, legumes, and seeds
- Yogurt and milk products
- Tofu and soy products
- Whole grains
- Breakfast cereals
How Does Magnesium Impact Your Sleep?
Research is still unclear on exactly how magnesium impacts sleep, but what is known is that a lack of magnesium negatively affects sleep. So while researchers are still searching for the link between magnesium and sleep, it’s clear that there is most definitely a correlation between the two.
In a study of elderly patients with insomnia who took 500 mg of magnesium daily for 8 weeks, the results concluded that there were significant improvements in many subjective and objective measures of insomnia. The study found that the patients:
- Fell asleep faster and stayed asleep for longer
- Improved their sleep efficiency
- Woke up later and decreased early morning awakening
- Experienced increased concentrations of melatonin
- Experienced decreased concentrations of cortisol, or the stress hormone
Is Powder Magnesium Good For You?
Yes, magnesium powder can be very good for you when used safely and with the consent of your doctor. Magnesium powder can provide your body with a wealth of benefits, including improving your sleep quality, lowering the risk of diabetes, improving bone health, reducing symptoms of depression, and helping to reduce your blood pressure. As with any supplement, it’s important to make sure that you are choosing a high-quality brand that includes clean, integral ingredients.
Magnesium Powder Buying Guide: Here’s What to Look For
Choosing the right supplements can be tough as the supplement industry is huge and not every brand and product is created equally. Finding the right magnesium powder to help improve your sleep quality is important, which is why I put together a quick buying guide so that you know what to look for.
When choosing a supplement company, it’s important to take a look at the brand as a whole to make sure that you’re investing your money into one that’s integral. It seems as though new supplement companies pop up every single day, so be mindful of the brand’s reputation and customer feedback.
How much magnesium is in each serving? Is it in alignment with your needs? Is it a safe dosage? The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg, for reference.
Does the formula you’re choosing contain additional ingredients? These can be anything from other vitamins and minerals, additives, artificial flavorings, and more. Be sure to take a close look at the ingredients label and be wary of any product that contains a proprietary blend as this is a tactic the supplement industry uses to avoid disclosing all of the ingredients inside their formula.
3rd Party Testing
In the supplement industry, 3rd party testing is the gold standard for assuring the quality and integrity of the supplement. I like to find brands that utilize 3rd party testing in a separate lab environment as it gives me peace of mind that the supplement contains what it says it does and in the correct dosages.
Top Rated Magnesium Powder Options
Now that we know the benefits of magnesium powders and what to look for, let’s get to finding the right supplement for your needs and goals. Below are my top choices for the best magnesium powders on the market right now.
1. 1st Phorm Magnesium
1st Phorm’s Magnesium is designed to help you fulfill your daily recommended intake of magnesium, which will, in turn, help you feel calm, relaxed, and get better sleep.
The ingredients inside 1st Phorm’s Magnesium supplement are meant to help improve your mental and physical relaxation, cardiovascular health, and bone structure. Each tub comes with 90 servings, and each serving contains 420 mg of magnesium.
The other ingredients listed include citric acid, natural flavors, Stevia Leaf Extract, Silicon Dioxide, and Monk Fruit Extract. There are currently 3 flavor options available. To drink, you simply mix a scoop in with 8 oz of cold water and enjoy.
- 420 mg of magnesium per serving (full daily dose)
- Amazing flavors (Peach Ring is my favorite)
- High-quality ingredients and standards
- 90 servings per container
- FREE shipping with my link
- No unflavored option
- No information about 3rd party testing
2. Moon Juice Magnesi-Om
Magnesi-Om by Moon Juice is “meditation you can sip.” With three bioavailable forms of Magnesium for a time-release effect, plus L-theanine, this magnesium powder is promotes alpha wave activity shown to encourage feelings of calm and improved cognitive function.
Magnesi-Om is naturally sweetened with monk fruit and comes in a sweet berry flavor. Inside each serving is 310mg of magnesium from three different sources. Additional ingredients include L-theanine (used for relaxation), natural mixed berry flavor, citric acid, monk fruit extract, and beetroot juice powder (for color).
Consuming Magnesi-Om is simple, just mix with water and enjoy before bedtime.
- Contains three types of magnesium
- Time-released formula
- Includes L-theanine for increased relaxation benefits
- Up and coming brand with a lot of positive reviews
- Tasty berry flavor
- Only one flavor option to choose from
- Only 30 servings per container at a higher price point than others
3. Recess Mood
Recess Mood is a three-in-one super blend of magnesium, adaptogens, and electrolytes designed to calm the mind while lifting your mood. This unique blend was formulated to support the “feel good” neurotransmitter production that occurs naturally in your body.
In addition to magnesium L-threonate, this blend also contains L-theanine to keep you feeling relaxed bit focused, electrolytes to help your brain stay hydrated, and passionflower to help balance your mood.
Each tub of Recess Mood comes with a 28-day supply, however, they also offer the product in a stick pack sampler for easy, on-the-go drinking and enjoying. There are three flavors to choose from; Gradient Berry, Lemon Citrus, and unflavored. To consume, simply mix a serving of magnesium powder into water.
- Blended with adaptogens and electrolytes for additional benefits
- 3 flavors to choose from
- Comes in a tub or single serving packs
- Designed to lift your mood while also relaxing you
- There are several added vitamins and minerals that some don’t want/need
- It’s a newer brand, so not a ton of user feedback yet
- Only 28 servings per tub
Frequently Asked Questions
I'm sure you've come across some questions at this point, which is what this section is for, and I'd like to provide answers to the most common questions that people have before choosing a magnesium powder.
Is It Ok to Take Magnesium Every Day?
As with any supplement, you should speak with your doctor before starting. Magnesium in proper dosages is considered safe to take daily for most adults. In some rare cases, people might experience adverse side effects like nausea, vomiting, and diarrhea.
Who Should Consider Taking Magnesium Powder?
Magnesium powder might be a good option for those who struggle with falling asleep at night and getting enough quality, restful sleep. Additionally, those who would like to add a natural supplement to their daily routine that has the potential to increase feelings of calmness, boost inflammatory benefits, and improve their heart health.
Will Magnesium Powder Make Me Sleepy?
Magnesium powder can help your body to relax and feel calm, which can help promote a natural sleep session. Magnesium will not inherently make you sleepy, however, the calming effects, when taken prior to bedtime can certainly help the sleep process.
After testing and reviewing several magnesium powder supplements, I chose the above options as the best. I highly recommend taking a close look at the nutrition labels of each of the above options to ensure that you’re getting a magnesium supplement that’s in alignment with your goals and needs.
Taking an appropriate dose of magnesium at nighttime can help promote a more relaxed mind and body, which can translate into a deeper, more restful sleep.
The Nutritionist's Recommendation
Although all three of these magnesium supplement powders are excellent for sleep, 1st Phorm Magnesium stands out the most. It is really hard to beat this brand as they source their own ingredients in the USA, which makes their magnesium powder the highest quality.
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