Magnesium is an essential mineral that is responsible for over 300 functions in the human body. It is actually one of the most prevalent essential minerals found in the body. It plays a role in regulating a neurotransmitter called GABA (Gamma-Aminobutyric Acid). GABA signals the brain to wind down for the night and slows communications down from the brain to the central nervous system.
There are over a dozen different forms of magnesium, each with slightly different effects from the next. In this article, we’ll go over some of the specific benefits of each type of magnesium and then dive into why magnesium glycinate is the best form of magnesium for improving your sleep.
Magnesium Oxide is a poorly bioavailable form of magnesium that is used in many cheap magnesium supplements, simply because, well, it’s the cheapest form out there. We would not recommend taking any supplements with magnesium oxide, simply for the fact that you wouldn’t be absorbing much, if any, elemental magnesium, making it a complete waste of money.
Magnesium citrate is magnesium bound to citric acid. It is one of the most bioavailable forms of magnesium and works as a laxative and can be used to help relieve constipation.
Magnesium taurate is magnesium bound to the amino acid Taurine. The research shows that it was prominent antihypertensive and cardioprotective activity, so it can be helpful to individuals with high blood pressure. More confirmatory human studies are needed, but the research is certainly promising in this regard.
Magnesium L-Threonate can cross the blood-brain barrier and can be most effective with improving brain function and cognition. One study showed that supplementing with magnesium L-threonate significantly increased magnesium levels in the brain and overall cognitive ability.
Magnesium Glycinate – The Best Magnesium Supplement for Sleep
Magnesium glycinate, magnesium bound to the amino acid Glycine, is one of the most bioavailable and absorbable forms of magnesium and is also the least likely to induce stomach upset or diarrhea. Glycine is an amino acid that helps induce relaxation and sleep. One way it does this is by reducing core body temperature. In one study, Glycine promoted sleep and shortened the time to get into non-REM sleep by causing a drop in body temperature about 90 minutes after ingestion, caused by the vasodilation of blood vessels. Magnesium glycinate, therefore, appears to be the best form of magnesium for helping to improve sleep.
This is why we’ve included 200 mg of magnesium glycinate in our revolutionary, melatonin-free Sleep Support supplement. There is evidence that melatonin, especially at these high doses, can be somewhat dependency-forming, and overuse can cause tolerance in the brain receptors which get desensitized to its effects. There are also well-known side effects of melatonin use in many individuals, including extensive drowsiness upon waking up and interactions with medications. Melatonin is known for helping people fall asleep, but not necessarily staying asleep. UEN Sleep Support is designed for long-term daily use and for helping you wake up feeling refreshed, and not groggy or drowsy.
We’ve also included 200 mg of L-Theanine, an amino acid that also promotes relaxation. Magnesium glycinate has been shown in research to work well in conjunction with L-theanine, as there is a synergistic relationship between the two in improving sleep quality.
Rounding out the formula are Tart Cherry Extract, Valerian Root, Lemon Balm, L-Tryptophan, and Zinc Bisglycinate, all of which are clinically dosed to give your body the best support for refreshing and restful quality sleep.
A Guide for Better Sleep
Of course, you don’t want to rely solely on a supplement or supplements to be able to sleep better. Quite the contrary. It is important to have a good sleep routine that includes:
- Bedroom temperature of 64-68 degrees F
- Dark room (block out small lights)
- Ambient noise if needed
- No water before bed (this has more to do with being able to have sustained uninterrupted sleep. Frequently drinking fluids before bed causes people to wake up in the middle of the night)
- Limit bedroom activities (don’t watch TV in it, don’t play on your phone)
- Have a bedtime routine
- Have a regular bedtime
- No video games or high CNS stimulating events before bed
- And the icing on the cake, proper supplementation including magnesium glycinate, such as UEN Sleep Support
Putting It All Together
Magnesium is an extremely important mineral that can be helpful in regulating many functions of the human body, including the regulation of GABA which signals the brain to wind down for the night and slows communications down from the brain to the central nervous system. Glycine is an amino acid that helps induce relaxation and sleep, primarily by reducing core body temperature.
Magnesium glycinate, with is magnesium bound to Glycine, is highly bioavailable, and the best form of magnesium to take before you sleep. We recommend approximately 200 mg of magnesium from glycinate, which is the dosage we use in UEN Sleep Support.
A lack of sleep has been linked to increased reaction time, increased injury risk, and generally poorer performance in both physical and mental tasks. It’s no secret that the better you sleep, the better you will recover, and the better you will perform in whatever you do. Getting enough sleep and quality sleep is a huge key to achieving all of your long-term goals.
Luckily, there are many easily modifiable actions you can take to improve your sleep as listed above, which culminate with taking a supplement that includes magnesium glycinate, such as UEN Sleep Support. Make sure to give it a try. As part of a well-rounded sleep routine, it can help you sleep better, recover faster, and perform better.*