Best Magnesium Supplements for Sleep UK (2025 Guide)
- Phoebe Walsh
- Apr 28
- 5 min read
Magnesium is one of the most popular sleep supplements, with everyone from hardcore biohackers to stressed-out civilians looking to ease their transition to bedtime.
But if you've ever browsed Amazon or walked through the shelves at Boots, the sheer range of brands and formulations can feel overwhelming.
This science-backed guide has been created to help find the best magnesium supplements for sleep available in the UK today.
Top Magnesium Supplements for Sleep in the UK (2025)
1. Nutrition Geeks Magnesium Glycinate 3-in-1
This supplement combines three forms of magnesium, with a primary focus on glycinate, widely recommended for improving sleep quality. Each serving provides 884mg of elemental magnesium, delivering 102% of the Nutrient Reference Value (NRV).
It also includes magnesium citrate, which may help ease anxiety, and magnesium malate, known for supporting muscle relaxation, both of which can be particularly useful for those experiencing sleep difficulties. The formula is free from unnecessary fillers and comes in eco-friendly sachet packaging that uses 95% less plastic than a standard bottle. It also offers excellent value for money.
Best for:
Those looking for an affordable, eco-friendly magnesium supplement that supports sleep, reduces anxiety, and eases muscle tension.
Price:
£9.99
Available from:
Nutrition Geeks, Amazon
High-quality blend of three magnesium types, targeting sleep, anxiety, and muscle relaxation.
Eco-friendly sachet packaging with 95% less plastic and excellent value for money.
Sachet format may not suit those who prefer capsules or tablets.
High magnesium dose could cause mild digestive discomfort for sensitive individuals.
2. New Leaf Magnesium Glycinate
Each two-capsule serving provides 208mg of elemental magnesium, covering 55% of the daily recommended intake. The formula is designed to support electrolyte balance, muscle function, bone health, and psychological wellbeing, while also helping to reduce tiredness and fatigue.
Although the dose is moderate, the supplement is third-party tested, produced to Good Manufacturing Practice (GMP) standards, and is vegan-friendly, non-GMO, and free from common allergens. With 120 capsules per bottle, it offers a convenient two-month supply when taken as directed.
Best for:
Those seeking a clean, reliable magnesium supplement to support overall wellbeing and energy without a very high dose.
Price:
£10.95
Available from:
Superdrug, Amazon
Third-party tested, made to GMP standards, and free from GMOs and common allergens.
Supports muscle function, bone health, energy levels, and psychological wellbeing.
Moderate magnesium dose compared to higher-strength options.
Capsules need to be taken with food and water for best absorption.
3. WILD NUTRITION Food-Grown® Magnesium Supplements
This Food-Grown magnesium supplement is sourced from raw, live food material, retaining the natural biochemistry of glycoproteins, lipids, and amino acids. It delivers the full spectrum of seven naturally occurring magnesium compounds in a form the body recognises and absorbs easily. With no fillers or binders, and backed by five gold-standard absorption studies, this is magnesium as nature intended.
Each two-capsule serving supports the reduction of tiredness and fatigue, aids restful sleep, and helps maintain energy levels throughout the day. It also supports nervous system function, psychological health, bone strength, and muscle recovery. Produced by Wild Nutrition — a Certified B Corp founded by nutritional therapist Henrietta Norton — this supplement is designed to work in harmony with the body’s natural processes.
Best for:
Those prioritising natural, highly absorbable magnesium sourced from food for optimal sleep, energy, and recovery support.
Price:
£19.50
Available from:
Nutrition Geeks, Amazon
Food-grown magnesium with superior bioavailability and natural absorption.
Free from fillers and binders, ethically sourced, and backed by scientific studies.
Higher price point compared to standard magnesium supplements.
Lower elemental magnesium content per capsule than some synthetic forms.
How Magnesium Supports Sleep
Magnesium influences sleep by impacting several key processes:
Relaxation of the muscles: Magnesium helps regulate muscle contractions, which can prevent cramping or restlessness at night.
Calming the nervous system: It binds to GABA receptors, the neurotransmitters responsible for calming brain activity, helping the mind settle into a restful state.
Supporting melatonin production: Magnesium indirectly supports melatonin synthesis, helping regulate the body's internal clock..
A 2012 double-blind, placebo-controlled study found that magnesium supplementation significantly improved sleep time, sleep efficiency, and early morning awakening in elderly individuals.
Given these functions, low magnesium levels can contribute to insomnia, nighttime anxiety,
and fragmented sleep.
Best Types of Magnesium for Sleep
Not all magnesium supplements are equally effective for sleep. Some forms are absorbed better or have stronger calming effects. Here are the most relevant types:
Magnesium Glycinate
What it is: Magnesium bound to glycine, an amino acid that promotes relaxation.
Why it helps sleep: Glycine itself is known to improve sleep quality, and when combined with magnesium, it offers a potent calming effect.
Absorption: Highly bioavailable and gentle on the stomach.
Magnesium Citrate
What it is: Magnesium combined with citric acid.
Why it helps sleep: Good overall absorption; also supports digestion, which can help those whose sleep is disturbed by gastrointestinal discomfort.
Caution: Higher doses may have a mild laxative effect.
Magnesium Threonate
What it is: A newer form designed to cross the blood-brain barrier effectively.
Why it helps sleep: It may enhance cognitive function and calm the mind, though research specific to sleep is still emerging.
Magnesium Taurate
What it is: Magnesium bonded with taurine, an amino acid important for heart health and calming neurotransmission.
Why it helps sleep: Taurine has natural anxiolytic (anxiety-reducing) effects, which can be helpful for night-time anxiety.
How Much Magnesium to Take for Sleep
The NHS suggests an RNI (Reference Nutrient Intake) of:
300mg per day for men
270mg per day for women
However, studies on magnesium supplementation for sleep often use slightly higher doses, typically between 300–500mg daily.
It is generally advised to:
Start with a lower dose (e.g., 150mg) if new to magnesium supplements.
Increase gradually if no gastrointestinal issues occur.
Always consult a healthcare professional before beginning supplementation, especially if taking medications or dealing with kidney issues.
When to Take Magnesium for Sleep
Timing magnesium intake can make a big difference:
1–2 hours before bedtime is often ideal.
It can be taken with or without food, though some prefer it with a small meal to aid absorption and minimise any potential stomach upset.
Those using topical products like the BetterYou Magnesium Lotion can apply it after an evening shower.
Potential Side Effects and Considerations
Magnesium is generally considered very safe, but excessive intake can cause side effects such as:
Diarrhoea (especially with magnesium citrate)
Nausea
Stomach cramps
Extremely high doses (over 350mg supplemental magnesium daily, not including dietary intake) can cause toxicity, though this is rare and typically occurs only with long-term excessive use.
Those with kidney disease should be cautious, as impaired kidney function can make it harder to eliminate magnesium from the body.
Natural Dietary Sources of Magnesium
While supplements can help, it is also wise to improve magnesium intake through diet where possible. Good sources include:
Spinach and leafy greens
Pumpkin seeds
Almonds
Black beans
Dark chocolate (minimum 70% cocoa)
For those looking to fully optimise their sleep, combining dietary improvements with supplementation provides the best results.
Final Thoughts: Choosing the Best Magnesium Supplement for Sleep
Choosing the right magnesium supplement depends largely on individual needs and preferences:
For anxiety-driven sleep problems: Magnesium Glycinate or Taurate may work best.
For general sleep support and muscle relaxation: Magnesium Citrate is an affordable, effective choice.
For targeting brain function and deep relaxation: Magnesium Threonate is promising, though pricey.
For sensitive digestion: Topical magnesium or food-based options like Wild Nutrition can offer gentler alternatives.
In the UK market, high-quality options like Nutrition Geeks Magnesium Glycinate, New Leaf Magnesium, and Wild Nutrition Food-Grown Magnesium stand out for their quality, absorption, and price.
Before starting any new supplement, it is always wise to seek advice from a qualified healthcare provider.
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