Nutritionists Explain the Best Forms of Magnesium for Sleeping, Thinking and Just Calming Down

You might know that magnesium oil is TikTok's favorite topical foot-centric sleep remedy, but have you also explored this wonder nutrient as a dietary supplement? After hearing our friends talk about taking vitamin cocktails including magnesium for overall well-being, as well as mixing magnesium powders into pre- and post-workout water bottles, we were curious: What are the best forms of magnesium to take for maximum benefit? Magnesium citrate, magnesium oxide, magnesium L-threonate and magnesium glycinate are all some of the forms, which can be found in powders, tablets, gelcaps and even skin patches.

• Georgi Stoychev is a licensed naturopathic doctor in the state of California. He completed a one-year primary care residency program at the Center for Health and Wellbeing with a heavy focus on naturopathic psychiatry and mental health. He received his undergraduate degree in Nutrition and Dietetics in London, UK, where he became a registered dietitian. 
• Rachel Jones is a registered dietician and nutritionist. She is Senior Vice President, Chief Product Innovation and Science Officer at GNC, partnering nationally with recognized researchers, scientists, toxicologists, statisticians and universities.
• Dr. Blanca Lizaola-Mayo is an Arizona-based gastroenterologist and transplant specialist on the team behind the low-sugar, high-mineral SOS Hydration brand.
• Jonathan Goodman is naturopath in Bristol, Connecticut. His practice focuses on alleviating causes of ill health using nutrition, herbal medicine, homeopathy and naturopathic physical medicine including spinal manipulation.
• Jamie Koll is a certified health coach and functional supplement specialist certification whose rare chronic disease diagnosis inspired her work in clean and non-toxic living.

Magnesium is a mineral found in nature‚ a simple, inorganic substance that your body needs to provide structure to bones, make hormones and even make your heart beat. Along with vitamins, minerals including magnesium make up the cornucopia of micronutrients that your body needs to be healthy.

"Magnesium is a mineral that is critical for the body to function. Our body stores almost half of our magnesium in our bones," says Koll, citing its role in cellular repair, regulating blood sugar, better sleep, improving mood, nerve function and bone health. "While it is naturally found in certain foods and we get it through our diet, many people are deficient in this vital mineral—some stats say 45 percent of the US population is deficient," she says.

"Ongoing research has linked magnesium to heart health, mental health, premenstrual syndrome, sleep health and more recently headaches," according to Jones. "While additional research in these areas is needed, magnesium appears to be a truly magnificent mineral." This mineral, which is naturally occurring in that balanced diet we don't all get, is a part of more than 300 enzyme systems which regulate vital physical processes. Energy production, protein synthesis, muscle and nerve contraction, carbohydrate metabolism, electrolyte balance, normal heart rhythm and bone health all need magnesium to stay on track.

The way to choose the best types of magnesium for you depends on the desired effect. Dr. Lizaola-Mayo developed SOS Hydration for fast hydration. “SOS rehydrates you three times faster than drinking water alone, and one part of our formula is magnesium citrate, which helps improve osmolarity [mineral concentration] and speeds absorption of water into the cells faster. We chose magnesium citrate because we found it has a better taste than other forms of magnesium,” she says. Alternatively, Goodman recommends magnesium threonate for focus, since it’s highly effective in crossing the blood-brain barrier so that it can activate enzymes, break down plaque and otherwise keep the brain functioning. Want a pick-me-up? Dr. Stoychev says, “Magnesium malate is used for giving you energy. Though it doesn’t give you an unhealthy boost of energy, it would be better to take it earlier in the day.” And finally, magnesium glycinate has been shown in a 2012 study to curb insomnia and improve sleep quality—that’s the powder you’ll find people adding to their sour cherry juice in “Sleepy Girl mocktails” on TikTok.