Sleeping well shouldn't be a luxury. However, many people face the same challenge every night: going to bed and not being able to fall asleep, waking up several times, or not feeling rested when they wake up. Faced with this problem, magnesium has gained prominence as a natural aid to better sleep, but not all types of magnesium are the same.
In this article, we explain what type of magnesium to take for insomnia, how it works in the body, and why magnesium glycinate is one of the best options available. In addition, we present ZZEN Sleep, a formula developed to accompany you in deep and natural rest.
Table of contents
Why does magnesium affect sleep?
Magnesium is an essential mineral that participates in more than 300 biochemical reactions in the body. One of its most important functions is related to the nervous system, since:
Helps regulate melatonin (sleep hormone) production
Promotes muscle and mental relaxation
Reduces neuronal excitability
Participates in the synthesis of GABA, a key neurotransmitter for inducing sleep
When magnesium levels are low, it is more common to experience stress, anxiety, difficulty sleeping, or waking up during the night.
Types of magnesium: not all work the same
One of the most common mistakes is to think that “magnesium is magnesium.” But in reality, there are different forms of this mineral, and each one has different bioavailability (absorption) and digestive tolerance.
Below, we review the most common ones:
Type of magnesium |
Features |
Is it recommended for sleeping? |
Magnesium oxide |
Inexpensive, low absorption |
Not very effective for insomnia |
Magnesium citrate |
Good absorption, laxative effect |
May cause digestive discomfort |
Magnesium chloride |
Moderate absorption |
General use, not specifically for sleeping |
Magnesium glycinate |
High bioavailability, soothing effect, no laxative effect |
Ideal for improving sleep |
Magnesium glycinate: the best magnesium for sleep
Magnesium glycinate (also known as bisglycinate) is the most recommended form when the goal is to sleep better naturally. This type of magnesium binds to the amino acid glycine, which has relaxing properties and contributes to a state of calm before bedtime.
Its key advantages:
High bioavailability: efficiently absorbed in the intestine.
Good digestive tolerance: does not cause discomfort or have a laxative effect.
Calming effect: promotes relaxation without sedation.
Supports the production of melatonin and GABA, helping to regulate the circadian rhythm.
What else can you do to sleep soundly?
Magnesium can be a great help, but deep rest also depends on other factors: routines, sleep hygiene, and, in some cases, a combination of natural ingredients that work synergistically.
That's why at ZZEN Labs we developed ZZEN Sleep, a complete formula designed to promote real, restorative sleep, without dependency or side effects.
ZZEN Sleep: Magnesium + Melatonin + GABA and more
ZZEN Sleep is formulated with ingredients that act on different stages of sleep, from falling asleep to staying asleep throughout the night. Its formula includes ingredients such as magnesium glycinate, GABA, and griffonia, among others.
All ingredients are present in effective doses and in bioavailable forms. No fillers, no added sugars, no magic promises.
Because... You don't need to sleep more. You need to sleep better.
Frequently asked questions about types of magnesium for insomnia
What magnesium supplement should I take to sleep well without side effects?
Magnesium glycinate is the safest and most effective option for promoting rest without causing digestive discomfort or excessive daytime drowsiness.
When should you take magnesium to help you sleep?
It is recommended to take it between 30 and 60 minutes before bedtime, preferably accompanied by a relaxing routine (dim lighting, reading, disconnecting from digital devices).
How long does it take to take effect?
The benefits may start to be noticeable within a few days, but the effect usually becomes more pronounced with continued use and proper sleep habits.
Conclusion: if you want to sleep better, start by choosing the right type of magnesium
Insomnia cannot be cured with magic formulas, but it can be addressed with natural remedies that respect the body's natural functioning. Magnesium glycinate is one such remedy, and its effectiveness is enhanced when combined with other active ingredients such as GABA or griffonia, as in the case of ZZEN Sleep.
Choose quality. Choose awareness. Choose ZZEN.
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