What’s a Magnesium Stack, and Can it Actually Help You Sleep Better?

There’s a lot of supplement stacking going on these days, and we can’t argue with the concept: if strategically combining two or more nutrients leads to greater wellness benefits, it’s all the more reason for a little supplement spree. This leads us to magnesium stacks, which have garnered some online buzz for their purported ability to help with sleep and relaxation. 

Before going all-in on a magnesium stack of our own, we reached out to a registered dietitian to get her take on the trend and gather tips for trying it safely. 

The Expert

• Megan Huff, RDN, owner of Nutrition by Megan

First, a Magnesium Crash Course

Magnesium is a mineral that serves as a cofactor in over 300 enzyme systems in the human body. This means our bodies need it for all sorts of essential processes, including muscle and nerve function, blood pressure regulation, energy production, and even DNA synthesis.

While magnesium is found in a huge variety of foods, including leafy greens, nuts, seeds, whole grains, and legumes, dietary surveys indicate that many of us don’t consume enough of it. In some people, this can manifest as muscle cramps, fatigue, and even sleep issues. 

Types of Magnesium (and Why the Difference Matters)

Before you go purchasing the first magnesium supplement you see, know that the different types of magnesium have distinct effects on the body, making some better than others for specific wellness goals. 

Here’s the TL;DR:

• Best for sleep, relaxation, and muscle soreness: Magnesium glycinate
• Best for cognition and memory: Magnesium L-threonate
• Best for constipation support: Magnesium citrate

Here’s the more detailed breakdown, with insights from Huff:

• “Magnesium glycinate is highly absorbable by the body, supports sleep, and has calming effects on the nervous system. [It] has benefits beyond sleep, too—it may also support muscle relaxation by decreasing muscle soreness, cramps, and restless legs,” says Huff. These benefits make magnesium glycinate one of the more popular choices these days for people aiming to get better, more peaceful zzzs. 
• “Magnesium L-threonate is able to cross the blood-brain barrier and may provide cognitive benefits,” says Huff. A 2024 Sleep Medicine:X study found that this form of magnesium can help with memory, mood, energy, and productivity.  
• “Magnesium citrate and oxide supplements are beneficial for relieving constipation, however, magnesium oxide is not absorbed as well,” says Huff. So if you’re struggling with this GI symptom, your doctor may suggest a magnesium citrate supplement to get things moving. 

Pro-Suggested Magnesium Stacks for Sleep, Stress Relief, and Recovery

Sleep better, stress less, recover faster? It may sound like a dream, but a magnesium stack might help you get there (along with other healthy habits). We asked Huff for her magnesium stack suggestions to reach these goals, and she recommended different combinations of magnesium glycinate, tart cherry juice, L-theanine, and ashwagandha.  

For Stress Relief: Magnesium Glycinate + Ashwagandha or L-Theanine

Let’s face it: we’re living in a stress-filled world. *Sight*. But that doesn’t mean stress management is completely out of reach. Along with healthy habits, exercise, and a few deep breaths when you get the chance, stacking magnesium glycinate with ashwagandha or L-theanine might just help you show stress who’s boss. 

“L-theanine, an amino acid commonly found in matcha and green tea, may help reduce stress. Ashwagandha, an adaptogen, may decrease stress and anxiety by lowering cortisol levels,” says Huff. 

If you’re interested in diving deeper into the world of adaptogens, check out our blog article on the best adaptogens for stress. 

For Sleep: Magnesium Glycinate + L-Theanine or Tart Cherry Juice

Ever feel alone in your sleep struggles? Rest assured (or stare at the ceiling at midnight assured), you’re not: 1 in 3 adults don’t regularly get the recommended amount of continuous sleep needed to protect their health. Thankfully, a few adjustments, including a thoughtful magnesium stack, could help you feel a little sleepier (and hopefully drift off easier) come bedtime. 

“I would recommend tart cherry juice to improve sleep quality, as it provides a natural source of melatonin and tryptophan,” says Huff. That’s the stuff found in turkey that, while it doesn’t actually contribute to post-Thanksgiving sleepiness, helps your body produce both melatonin and serotonin, a neurotransmitter with natural mood-boosting benefits. 

Huff also suggests an L-theanine and magnesium combo for sleep support, as L-theanine may help you feel more relaxed. Some research shows that L-theanine may help with overall sleep quality, too. 

For Muscle Recovery: Magnesium Glycinate + Tart Cherry Juice

If you’re an intense exerciser or struggle to bounce back after workouts, a combo of magnesium glycinate and tart cherry juice could help. Magnesium helps with muscle relaxation, while tart cherry juice provides anti-inflammatory and antioxidant benefits. “A bonus would be magnesium oil spray on the bottom of your feet,” adds Huff.

Safety Tips: Stack with Caution

The supplement stacking trend runs the significant risk of combining compounds that, together, could have adverse effects. To avoid this, Huff recommends:

• Consult your doctor: “Always speak with your doctor to review potential medication or supplement interactions and other contraindications based on diagnosed medical conditions and lab work.”
• Be mindful of dose: “Ensure you are taking a safe and effective dose - aim for the recommended dietary allowance (RDAs) but do not exceed the tolerable upper intake level (UL). The tolerable upper intake level for magnesium is 350mg for ages 9 and up.”

Who Should Avoid Magnesium Stacking?

Like all wellness trends, magnesium stacking isn’t for everyone. “People with heart disease, chronic kidney disease, and myasthenia gravis should use caution and speak to a doctor before taking a magnesium supplement,” says Huff. “People taking diuretics, antibiotics, and osteoporosis medications should consult with their doctor as well.”

“In chronic kidney disease, the kidneys may have some difficulty filtering out excess magnesium. Magnesium relaxes muscles, and this can compound the muscle weakness that people with myasthenia gravis already experience.” 

“Always consult with a healthcare professional before starting a new supplement,” adds Huff. 

The Stridekick Shop: Supplements for Your Magnesium Stack

Ready to get stacking? The Stridekick Supplement Shop is home to a stellar collection of supplements (including HSA/FSA-eligible options) to support your routine. Here are a few options to consider:

• Nightly Sleep from Momentous is an NSF-certified blend of magnesium L-threonate, apigenin from chamomile, and L-theanine in convenient single-serve packs to support sleep (minus the next-day grogginess). 
• M3 Magnesium Complex from M3 is made with magnesium taurinate and magnesium gluconate for optimal absorption. It’s third-party tested by Clean Label Project against over 200 contaminants for peace of mind. 
• Wine Down™ from Apothékary is a proprietary, alcohol-free herbal extract blend including tart cherry juice concentrate to support stress relief for your nightly wind-down routine.