I tried a range of magnesium sprays, patches, creams, gummies, drinks and supplements, using each product for seven days, with a two day gap in between where I didn’t take anything. For each, I noted how easily I drifted off to sleep and how well I slept.
For oral supplements, I looked closely at the ingredients list. Firstly, to see whether it contained a form of magnesium that’s known to improve sleep. Secondly, to look at the amount of sugar and other added ingredients, which could counteract this.
The ingredients of topical products were important too, particularly as I have sensitive skin and some products can sting upon application, so I wanted to avoid any known irritants. Magnesium glycinate and oxide can have a slightly sulphurous smell too, so I also considered which masked this best, making the application process as relaxing as possible. Any patches needed to be discreet and comfortable to wear for eight hours.
Finally, I judged the price, hoping to discover whether the more expensive products were really worth it. All reviews are based on independent expert opinion and our hands-on testing. Visit our Who We Are page to learn more.
How to choose magnesium for sleep
The type of magnesium you take is what makes all the difference, so read the labels of products you’re considering carefully. Here are the options, as explained by Trotman:
Magnesium oxide is the cheapest form of magnesium; lots of brands use it, but it is really poorly absorbed in the body, so it doesn’t do much.Magnesium glycinate or bisglycinate is the best form for sleep, it’s really well absorbed and calming due to the amino acid glycine, which is another calming neurotransmitter.Magnesium threonate is also good if sleep problems are more cognitive, so if you have a busy mind or your insomnia is anxiety driven. That’s because it’s the only form that crosses the blood/brain barrier.Magnesium citrate isn’t recommended for sleep but has a laxative effect, so can be useful to use to occasionally aid digestion.Magnesium chloride is commonly used in topical magnesium sprays and lotions, and people find these products relaxing for muscle tension or post-exercise recovery.Magnesium sulfate is the form found in Epsom salts, which are commonly added to baths. We don’t yet have strong evidence that large amounts of magnesium are absorbed through the skin during bathing, but many people find the experience relaxing. Clients I work with report benefits for relaxation, muscle tension and winding down before bed.
In terms of how you take it, Trotman says there is more evidence to support oral supplements than topical ones, like creams and patches. “The research supporting oral magnesium supplementation is currently much stronger, so I’d still focus primarily on choosing a well-absorbed oral form such as glycinate, bisglycinate or citrate.”
But, Trotman herself sometimes uses topical magnesium: “Some people report benefits anecdotally, and I’ve personally seen some clients find them helpful in the clinic, particularly for relaxation, muscle tension and evening routines.”
The products I liked