which forms of magnesium is best for sleep

For improving sleep quality, Magnesium Threonate and Magnesium Bisglycinate are considered the best forms of magnesium. Both are known for their ability to effectively cross the blood-brain barrier, which enhances their calming effects:

1. Magnesium Threonate:

   • This form is associated with neuroprotective potential and is particularly effective for promoting relaxation and enhancing sleep depth by engaging the GABA system, an inhibitory neurotransmitter that helps reduce forebrain activity 1.

2. Magnesium Bisglycinate:

   • Similar to threonate in effectiveness for sleep, this form also supports relaxation without the sedative effects of some other magnesium types. It's noted to assist in transitioning into sleep and improving sleep depth 2.

Other forms of magnesium, like Magnesium Malate and Magnesium Citrate, have different effects. While Malate is useful for muscle recovery and Citrate can have a laxative effect, they are not specifically beneficial for sleep 3 4.

In general, magnesium supplementation can particularly benefit those who are magnesium deficient or older adults with sleep issues, but the effects on healthy individuals without deficiencies are less clear 3. Always consult with a healthcare provider before starting any supplementation regimen.