Pick the one you want most

Allows us to better understand your problem

Sleep through the nightFall asleep fasterSleep without pills
Magnesium and Anxiety: Can It Help You Relax Before Bed?

Better Sleep Starts Now

Take Your Sleep Quiz
March 13, 2025

Magnesium and Anxiety: Can It Help You Relax Before Bed?

Medically reviewed by: 

Dr. Shiyan Ooi

School of Medical Sciences, University of Manchester

Magnesium is a vital mineral that plays a role in over 300 biochemical reactions in the body. It is often linked to muscle relaxation, stress reduction, and improved sleep quality. But can magnesium truly help ease anxiety before bedtime?

How Magnesium Affects Anxiety

Magnesium is known to support mental health and relaxation by:

           
  • Regulating neurotransmitters that influence mood, such as GABA
  •        
  • Reducing cortisol levels, which contribute to stress and anxiety
  •        
  • Supporting the parasympathetic nervous system, which promotes relaxation
  •    

Research indicates that low magnesium levels may be linked to heightened anxiety and stress responses (National Institutes of Health).

Best Forms of Magnesium for Anxiety and Sleep

Certain forms of magnesium are more effective for promoting relaxation, including:

           
  • Magnesium Glycinate: Easily absorbed and known for its calming effects.
  •        
  • Magnesium L-Threonate: Supports brain function and cognitive health.
  •        
  • Magnesium Citrate: Useful for muscle relaxation, though it may have a mild laxative effect.
  •    

How to Take Magnesium for Anxiety Relief

For best results, magnesium should be taken:

           
  • 30-60 minutes before bedtime
  •        
  • At a dosage of 200-400 mg daily, depending on individual needs
  •        
  • With a small meal or warm beverage to enhance absorption
  •    

Additional Natural Ways to Reduce Anxiety Before Bed

In addition to magnesium, other natural methods for reducing nighttime anxiety include:

           
  • Practicing mindfulness meditation
  •        
  • Using breathing exercises such as the 4-7-8 technique
  •        
  • Creating a relaxing bedtime routine with minimal screen exposure
  •    

Conclusion

Magnesium can be a beneficial supplement for reducing anxiety and promoting relaxation before bed. If you struggle with nighttime stress, consider incorporating magnesium-rich foods or supplements into your daily routine and consult with a healthcare provider for personalized advice.

Dr. Shiyan Ooi

Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.