You’d think my family mines the stuff, the way I’m so bullish on magnesium powder. This trace mineral has become a dietary go-to for me, a woman who hates taking supplements, as well as for lots of TikTok creators who are touting its benefits in spray form. Many nights before bed, especially when I’ve not had a moment to slow down all day but need to hurryupandsleep to get my required seven hours, I’ll have a warm mug of magnesium powder (pro tip: add it to lavender or mint tea with honey for a dessert-like experience). Within 10 minutes, my eyelids are heavy and soon I’m lights out…even if I’ve been bingeing some series I can’t wait to finish. And I wake up the next day clear-eyed and rested. What are the best forms of magnesium for relaxation and the biomechanics of this wonder elixir, and is it safe to use forever? Here’s the science behind my sleepy-time friend—and some products that will make it yours, too.
Magnesium Powder Is the TikTok-Approved Trend That Helps Me Fall Asleep and Stay Asleep
I’m drug-free, and this is my faux Xannie
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Meet the Expert
Dr. Stephanie Nichols is a naturopathic doctor with Onyx Integrative Medicine in Gilbert, Arizona. She is the lead formulator of Big Sister, a hormone-focused supplement brand dedicated to addressing the root causes of PMS, PMDD, PCOS and other hormone imbalances.
What Is Magnesium Powder Used for?
Magnesium powder is an easy-to-use supplement of the mineral, magnesium. When mixed with water or juice, it forms a magnesium drink that is often used to support various functions in the body. "Depending on the form of magnesium, it can be great for different things—like magnesium glycinate for calming the nervous system, sleep or muscle cramps or magnesium citrate for supporting digestion," says Dr. Nichols, who often prescribes it to her patients for various uses. For example, if anxiety and overthinking and your brain won’t turn off is your main concern, "magnesium L-Threonate is the way to go, she says. "That’s because it actually crosses the blood-brain barrier and relaxes the brain.”
Is It Safe to Take Magnesium Powder Before Bed?
I like taking magnesium as a sleep aid because, unlike when I take melatonin, I don’t wake up so groggy I’m impaired the next day. Instead, I feel as though I’ve slept really soundly. "Magnesium plays a role in regulating neurotransmitters like GABA, which help calm the brain and prepare the body for sleep. Many people find it helps with restless legs, muscle tension, or even anxiety before bed," Dr. Nichols says. "Magnesium glycinate or magnesium L-threonate are particularly good for this."
Magnesium Powder to Try
1. Perelel
Perelel
Formulated by ob/gyns and naturopaths, these three different types of magnesium help relax your muscles as well as encourage sleep
Fast Facts
- Contains: Magnesium biglycinate, glycerophosphate and citrate in with a lemon balm leaf extract
- How to take it: with nut milk and peppermint tea
- Servings per container? 30
2. Thorne Magnesium Biglycinate
Thorne
I’ve long used this trusted brand’s products and love its clean supplements.
Fast Facts
- Contains: Magnesium Biglycinate, touch of sweetner
- How to take it: dissolved in 8 ounces of water
- Servings per container? 60
3. Recess Mood Drink Mix Powder
Recess
This 15-count box of packettes of berry, citrus and unflavored magnesium powder adds adaptogens to magnesium L-Threonate, the form of magnesium that Dr. Nichols says crosses the blood-brain barrier to calm racing thoughts.
Fast Facts
- Contains: Magnesium L-Threonate, passion flower, L-Theanine
- How to take it: add to smoothies, tea or coffee
- Servings per package? 15
4. 365 by Whole Foods Market Magnesium Fizz Lemon
365 by Whole Foods Market
I take a cup of this with tea on nights when I need to downshift quickly, and it does the trick. It’s my little glass of wine replacement—and unlike wine, you’re not tempted to have another cup, you’re just happy to drift off to sleep.
Fast Facts
- Contains: ionic magnesium (blend of citric acid and magnesium carbonate)
- How to take it: add a scoop to half a cup of hot water, then when it fizzes down fill with more water
- Servings per container? 57
Frequently Asked Questions
Is it OK to take magnesium powder every day?
According to the National Institutes of Health, the upper limit of daily magnesium, including from food sources, is 350 milligrams, which is less than the scoop of powder I take to sleep. Further, diarrhea, nausea and abdominal cramping occur when our bodies ingest too much magnesium, so stop magnesium supplementation if you notice those signs. Additionally, Dr Nichols cautions against taking magnesium at the same time as other supplements, such as calcium, because the two nutrients will be competing for absorption. Overall, it’s important to check with your healthcare provider when taking a new supplement, to make sure there’s no complications. And the right dose matters, says Dr. Nichols: "too much can cause loose stools, especially with forms like magnesium citrate. For most people, 200-400mg per day is a good range, but it depends on individual needs."
What are the benefits of magnesium?
Think of magnesium as a key team player in your body’s overall health. It is part of more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. You need magnesium for energy production, oxidative phosphorylation and glycolysis, bone health and and synthesizing DNA, RNA, and the antioxidant glutathione. And since magnesium aids in carrying calcium and potassium ions across cell membranes, it’s important for nerve impulse conduction, muscle contraction and normal heart rhythm. "It also supports stress resilience and can reduce PMS symptoms like bloating, mood swings, and cramps," says Dr. Nichols. "For people with PCOS or diabetes, it can even improve insulin sensitivity."
Who should not take magnesium?
Most people can take magnesium safely, but there are a few exceptions. According to Dr. Nichols, people with severe kidney disease should avoid high doses because their kidneys may struggle to excrete it. Medications including certain antibiotics or diuretics can interact with magnesium. And if you have very low blood pressure, taking too much magnesium at once might cause dizziness or fatigue.
