If you’ve ever struggled with restless nights or sluggish digestion, you’re not alone. Sleep and gut health are two areas where even small imbalances can make a big difference in how we feel day to day. One quiet hero that supports both? Magnesium.

This essential mineral plays a role in over 300 processes in the body, from energy production to hormone health. But here’s the catch: many of us aren’t getting enough through diet alone. And when magnesium runs low, sleep, digestion, and overall wellness often take the hit.

Here, we’ll explore how magnesium supports sleep and digestion, plus which forms may be most effective. We’ll even share real-life Oura Ring data from one of WeNatal’s founders to show the difference a thoughtfully formulated magnesium blend can make.

What is magnesium and why it matters

Magnesium is one of the body’s most essential minerals, involved in over 300 processes that impact everything from muscle and nerve function to energy production, hormone balance, digestion, and sleep. Yet, thanks to modern diets and nutrient-depleted soils, many people fall short of optimal levels.

This matters even more during key life stages. For those trying to conceive, magnesium supports hormone health, insulin sensitivity, and reproductive health. In pregnancy, it’s critical for fetal development, maternal blood pressure regulation, muscle relaxation, and sleep quality. Postpartum, magnesium helps the body recover by easing stress, calming the nervous system, supporting digestion, and promoting deeper rest which is much-needed for healing and adjusting to new motherhood.

Beyond fertility and motherhood, magnesium is a foundation for lifelong wellness. It plays a role in bone strength, cardiovascular health, blood sugar control, and nervous system balance, making it a quiet but powerful ally for both daily energy and restorative sleep.

Does magnesium help you sleep better?

A 2012 clinical study indicates promising benefits finding magnesium supplementation improved insomnia-related sleep metrics in older adults. This included sleep time, efficiency, sleep-onset latency, and melatonin levels, while also lowering cortisol. 

In some pretty compelling real-world data, a 2024 randomized, placebo-controlled crossover trial using Oura Ring metrics showed that magnesium notably improved sleep duration, deep sleep, sleep efficiency, readiness, and HRV readiness compared to placebo.

RELATED: Sleep and fertility: Expert tips for restful sleep in each trimester of pregnancy

What’s the best magnesium for sleep?

Not all forms are created equal and each type of magnesium has slightly different effects on the body. Here are four common forms often discussed for sleep support:

• Magnesium Glycinate – Gentle, highly absorbable, and calming thanks to its attachment to glycine (an amino acid with its own sleep-promoting properties). This form is frequently recommended by sleep experts because it supports relaxation without strong digestive side effects.
  
  
• Magnesium Malate – Bound to malic acid, which plays a role in energy production. While it’s often used for muscle pain or fatigue, some people find it helpful for relaxation at night.
  
  
• Magnesium Citrate – One of the most common forms, citrate is well absorbed but has a mild laxative effect for many people. This makes it a go-to for those who need a little digestive support at night alongside sleep benefits. If you have a sensitive stomach, start slow to avoid any middle-of-the-night bathroom runs.
  
  
• Magnesium Gluconate – Known for being highly bioavailable and generally gentle on the stomach. While not specifically studied for sleep as much as glycinate, it’s good absorption makes it a solid choice for overall magnesium support, which in turn can promote healthy sleep patterns.

Can magnesium help with digestion and regularity?

Magnesium plays an important role in digestion by relaxing the muscles in your intestinal wall and drawing water into the colon. This helps soften stool and stimulate regular bowel movements, making it a gentle and effective way to support digestive comfort when used in the right form.

What’s the best magnesium for digestion?

• Magnesium Citrate – Probably the best-known form for digestive support. It works as an osmotic laxative by attracting water into the intestines, which can ease occasional constipation. It typically works within a few hours, so many people use it when they need fairly quick relief.
  
  
• Magnesium Glycinate – While not primarily a laxative, this form is gentle on the stomach and less likely to cause loose stools. Its calming effects may indirectly help digestion by reducing stress-related digestive discomfort, making it a good choice for those who want both gut and sleep support without harsh effects.
  
  
• Magnesium Malate – It’s also fairly gentle on digestion and may be helpful for people who experience digestive sluggishness linked to muscle tension or overall sluggish motility.
  
  
• Magnesium Gluconate – Highly bioavailable and well tolerated, magnesium gluconate is absorbed efficiently and tends to cause fewer GI side effects compared to citrate. While it’s not as strong for constipation relief, it may help promote regularity as part of daily magnesium support without discomfort.
  
  

RELATED: Can you take magnesium while pregnant?

Vida’s Oura Ring anecdote

One of our founders, Vida, often jokes that she “can’t live without” WeNatal’s Rest + Digest. So, in the name of curiosity (and science), she agreed to let us play with her sleep routine and track the difference using her Oura Ring.

Here’s what happened: Vida, while keeping the majority of her lifestyle consistent, provided us with data from nights using Rest + Digest and her data from nights without Rest + Digest. The Oura Ring data told an interesting story:

• Increased deep sleep and overall sleep efficiency on nights she took Rest + Digest
  
  
• Higher sleep scores, suggesting her body recovered more fully
  
  
• Mornings with fewer digestive complaints, which she personally reported felt like “lighter, more comfortable starts” to her day

We recognize this is a small, anecdotal example, however, it’s fascinating to see how real-life results can align with what clinical research has suggested: magnesium can play a meaningful role in both sleep quality and digestive ease. While every body is unique, stories like Vida’s highlight the potential everyday benefits of consistent magnesium support from better nights to smoother mornings.

We recognize this is a small, anecdotal example, however, it’s fascinating to see how real-life results can align with what clinical research has suggested: magnesium can play a meaningful role in both sleep quality and digestive ease. While every body is unique, stories like Vida’s highlight the potential everyday benefits of consistent magnesium support from better nights to smoother mornings.

Frequently asked questions about magnesium supplements

• Can you take magnesium every night? Yes, forms like glycinate are generally safe for most people. Just keep supplement intake ≤ 350 mg/day from unless under a healthcare provider’s direction.
  
  
• When is the best time to take it for sleep? About 30–60 minutes before bed.
  
  
• Can magnesium upset your stomach? Higher doses or forms like oxide/citrate can cause diarrhea or cramps so we recommend to start low and adjust.
  
  
• How much magnesium should I take daily? RDA is roughly 320–420 mg/day from food and supplements. 350mg of magnesium has been shown to be an optimal dose of magnesium during pregnancy, so you may consider adding to what is contained in WeNatal for Her.
  
  
• Can magnesium replace melatonin? Magnesium supports melatonin production, but doesn’t act the same way melatonin supplements do.
  
  
• Is magnesium safe in pregnancy? Yes, in practice, we frequently see the increased need for magnesium during pregnancy. We always recommend to check with your healthcare provider and see if you could be at an increased need for additional support beyond your prenatal and dietary intake.

RELATED: Can you improve egg quality in your 30s and 40s? Yes—Here’s what the science says

Lifestyle tips to maximize magnesium benefits

• Eat magnesium-rich foods: leafy greens, nuts/seeds (like pumpkin seeds), legumes, dark chocolate, whole grains.
  
  
• Hydrate well, especially when taking magnesium citrate.
  
  
• Pair it with calming routines: dim lights, reduce screen time, gentle pre-bed movement.
  
  
• Practice consistency—benefits may take weeks to appear.
  
  
• Check supplement quality—look for third-party tested products and follow dosing guidance.

A note from WeNatal on the supporting optimal recovery

We deeply understand the connection between restful sleep and balanced digestion, especially during life’s busiest and most transformative seasons. Quality sleep and healthy digestion don’t just help you feel better day to day; they also play a critical role in fertility, a healthy pregnancy, and postpartum recovery. When your body is rested and your digestion is in rhythm, you’re better equipped to support hormone balance, nutrient absorption, and the deep recovery your body deserves.

That’s why we created Rest + Digest, a thoughtfully formulated magnesium blend designed to gently support both sides of your wellness. By promoting deeper, more restorative sleep and encouraging healthy digestive function, Rest + Digest helps create a foundation for overall health, whether you’re preparing your body for conception, navigating pregnancy, adjusting to postpartum life, or simply seeking to show up as your best self. If you’re looking for better sleep, smoother mornings, or both, this blend was designed with you in mind.

RELATED: Gut Health and Fertility: How Your Gut Impacts Fertility - WeNatal

References

Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.

BREUS, Michael J. et al. Effectiveness of Magnesium Supplementation on Sleep Quality and Mood for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Pilot Trial. Medical Research Archives, [S.l.], v. 12, n. 7, july 2024. ISSN 2375-1924. .doi:10.18103/mra.v12i7.5410.

Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020;6(11):e05390. Published 2020 Nov 3. doi:10.1016/j.heliyon.2020.e05390

Fanni D, Gerosa C, Nurchi VM, et al. The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases. Biol Trace Elem Res. 2021;199(10):3647-3657. doi:10.1007/s12011-020-02513-0

Fatima G, Dzupina A, B Alhmadi H, et al. Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus. 2024;16(10):e71392. Published 2024 Oct 13. doi:10.7759/cureus.71392

Kapper C, Oppelt P, Ganhör C, et al. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients. 2024;16(7):1008. Published 2024 Mar 29. doi:10.3390/nu16071008

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements.