Why Everyone is Obsessed with Magnesium Supplements for Sleep in 2026

Is your nightstand already crowded with magnesium bottles? If not, you're in the minority. The #sleepygirlmocktails trend on TikTok has turned a simple mineral into a global obsession. According to Google data, searches for "which magnesium is best for sleep" more than doubled in 2025. People are ditching melatonin for magnesium glycinate, claiming it cures everything from insomnia to existential dread.

The Real Benefits of Magnesium Supplements for Sleep

Magnesium isn't just a trend; it's a workhorse. It runs more than 300 biochemical reactions in the human body. From protein synthesis to nerve function, this mineral is essential. Experts, including dietitian Sue-Ellen Anderson-Haynes, note that it supports heart health and bone structure by shuttling calcium across cell membranes. Despite its importance, over 90% of women fail to meet their recommended daily fiber intake, which often leads to a magnesium deficit.

• Magnesium Glycinate: The go-to for sleep and anxiety reduction.
• Magnesium Citrate: Primarily used to treat occasional constipation.
• Magnesium L-threonate: Touted for cognitive function and stress relief.

Dosage and Safety: How Much is Too Much?

While magnesium is generally safe, there's a limit. The recommended dietary allowance is 320mg for women and 420mg for men. Supplements under 350mg are considered safe for most healthy adults. However, taking too much can lead to diarrhea, nausea, and in extreme cases, cardiac arrest. It's crucial to look for third-party certifications like NSF or GMP because the FDA doesn't regulate these supplements.