Magnesium for Sleep and Recovery: Glycinate Best for Calm Sleep, Citrate for Quick Replenishment

Experts say magnesium supports muscle recovery and sleep, but most people meet daily needs through diet; supplements may help after heavy sweating, with magnesium glycinate favored for better absorption and calming sleep, and magnesium citrate as a good option for rapid replenishment post-exercise. Topical magnesium can raise body levels, but systemic absorption is uncertain. Choose third‑party tested products, avoid excessive intake, and consult a clinician if on medications, as magnesium supplements aren’t FDA‑approved and can interact with certain drugs.