Magnesium: The Underrated Mineral for Stress, Sleep, and Recovery
Magnesium is involved in over 300 processes in the body, yet it’s one of the most common deficiencies I see in clients struggling with sleep, fatigue, tight muscles, or a racing mind.
Modern life depletes magnesium fast, stress, poor soil quality, caffeine, alcohol, and even intense training can drain it. And once it’s low, your nervous system struggles to wind down, your muscles stay tight, and your energy dips.
If you’re looking to improve sleep naturally, reduce muscle tension, and bounce back faster after training, magnesium is one of the most effective (and often overlooked) recovery supplements you can use.
Two Standout Options I Recommend
The best magnesium is the one your body can absorb and use, and different forms work better for different goals. Here's a quick comparison for those trying to decide between magnesium bisglycinate vs citramate:
Thorne Magnesium Bisglycinate
This powdered blend pairs magnesium with glycine, an amino acid known for its calming effect on the nervous system.
It’s gentle on the gut and highly bioavailable, making it ideal for anyone focused on sleep and stress regulation.
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Best for magnesium for sleep and night-time recovery
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Helps with insomnia, anxiety, and restless sleep
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Supports nervous system balance and recovery from burnout
It’s also NSF Certified for Sport®, which makes it a great choice for athletes or anyone after clean, tested supplementation. Check it out here
Thorne Magnesium CitraMate
Combines magnesium citrate and malate, two forms known for supporting energy, muscle function, and bone strength.
This is a great choice for daytime use, especially for those with muscle cramps, low energy, or poor recovery post-exercise.
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Best for magnesium for muscle cramps and energy production
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Supports ATP synthesis (your body’s energy currency)
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Useful for active individuals or those prone to fatigue and tightness
The malate form of magnesium is particularly useful if you’re prone to low energy, tension, or fibromyalgia-like symptoms. Take a look here.
When and How to Use Magnesium
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For sleep support: Take bisglycinate 30–60 mins before bed
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For energy and muscle recovery: Take citramate in the morning or post-training
Both can be used daily, depending on your needs
Magnesium works best when it’s part of your consistent routine — not just something you reach for during a bad night's sleep or after a tough workout.
FAQs
What is the best time to take magnesium?
It depends on the form. Magnesium bisglycinate is best before bed to promote restful sleep, while citrate or malate-based magnesium (like CitraMate) is ideal in the morning or post-training for energy and recovery.
What are signs of magnesium deficiency?
Poor sleep, eye twitches, muscle cramps, low mood, fatigue, and poor stress tolerance are all common signs. If you’re training hard and still feel flat, it’s worth reviewing your magnesium intake.
Magnesium isn't just a sleep mineral, it’s a vital recovery, resilience, and stress support. Choosing the right form makes all the difference in how you feel and function day-to-day.
Want more tailored tools to help you recover better, sleep deeper, and perform stronger? Follow me on Instagram @thesammyroberts.