Best magnesium for sleep

Magnesium threonate or bisglycinate (also called glycinate) are the forms discussed for sleep. A commonly suggested amount is 145 mg of magnesium threonate, taken 30–60 minutes before bed; individual needs can vary. Magnesium threonate may cause diarrhea or other gastrointestinal distress—if it does, stop using it. 1 2

Threonate is described as being transported preferentially to the brain, where it engages GABA-related pathways that can quiet forebrain activity and support falling asleep. Magnesium malate is associated more with muscle recovery, while citrate is described as having a laxative effect. 3