Best Magnesium Supplement UK: What to Take for Sleep, Hormones, and Stress Relief

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Why women in the UK are turning to magnesium (and why it works)

You’re not imagining it. That delicious cocktail of unsatisfying sleep, unpredictable moods, bloating, and caffeine cravings might not be just “life in your thirties”, it could be magnesium deficiency.

OK, let’s talk numbers. Despite being involved in over 300 essential reactions in the body, magnesium is one of the most commonly overlooked nutrients for women. A UK survey found women aged 19 to 64 consume up to 35% less than the recommended daily intake. Add in hormonal contraception, stress, caffeine, and modern farming, and our magnesium levels can be really suffering over here.

At NOA, we personally swear by magnesium as a key recommendation for most of our clients with PMS / PMDD issues, and we’ve seen the benefits in ourselves and our clients: Katie found a massive reduction in her 2am wake-ups after only 10 days of magnesium glycinate.

This guide covers how to choose the right form of magnesium for your needs, when to take it, and how to spot the signs you might be low, including some you probably didn’t realise were even connected.

11 Warning Signs of Magnesium Deficiency (That Don’t Get Enough Attention)

Magnesium doesn’t just help you relax. It plays a key role in:

• Regulating your blood glucose levels

• Sleep hygiene

• Hormone detoxification

• Balancing your mood

• Calming your nervous system
  
  

Here’s what low magnesium might look like in real life:

• Chocolate cravings before your period

• Cramping or restless legs at night

• Twitchy muscles, eye spasms, or jaw tension

• Constipation, sluggish digestion, or bloating

• Feeling “wired but tired” after bedtime

• PMS mood swings, especially in your luteal phase

• Trouble falling asleep or waking up between 2–4am

• Anxiety or “impending doom” thoughts that spiral for no reason

• Headaches or migraines around ovulation or menstruation

• Fatigue that doesn’t shift, even with decent sleep

• Water retention or feeling puffy before your period
  

These symptoms can be your body’s way of waving a flag saying - more magnesium please. 

The Best Magnesium Supplements in the UK, Explained

Before you go ahead and buy a supplement, we always recommend that you take a personalised blood test and evaluate your results. This is something we can help you with. 

Let’s talk about the most effective forms of magnesium, based on real symptoms and science.

1. Magnesium Glycinate (also called bisglycinate)

Best for: Sleep, stress, PMS, and hormone support

This is the queen of calm. Magnesium glycinate is bound to glycine, an amino acid that promotes deep sleep and nervous system regulation. It’s also one of the best-tolerated forms, gentle on the gut and effective without causing loose stools.

How you’ll feel: You may experience a deeper, more restorative sleep. Less wired at night. Calmer during PMS phases. Less irritable at work when your hormones are shifting.

When it starts working: Some people notice better sleep within 3–5 days. For full hormonal and anxiety relief, allow 2–4 weeks of daily use.

Benefits of magnesium glycinate:

• Reduces cortisol

• Supports deep sleep

• Eases period cramps and anxiety

• Helps boost progesterone during the luteal phase
  

NOA recommendation: We love Pure Encapsulations magnesium glycinate or Throne if you are looking for a powder.

2. Magnesium Citrate

Best for: Constipation, sluggish digestion, bloating

Popular and well absorbed, citrate is ideal if your digestion needs a nudge. It’s especially useful during your luteal phase, when progesterone naturally slows motility. Avoid it if you have IBS or are prone to loose stools.

How you’ll feel: A lighter, less bloated stomach. More regular bathroom trips. Less of that “rock in your gut” feeling post-meals.

When it starts working: Within 12–24 hours for digestion (sometimes faster if taken in higher doses).

Magnesium glycinate vs citrate?
Glycinate is better for mood and sleep. Citrate works faster on the gut.

Our nutritionist Megan Hallett swears by Pure Encapsulations Magnesium Citrate or MAG365

3. Magnesium L-Threonate

Best for: Brain fog, memory, mental fatigue

Designed to cross the blood-brain barrier, magnesium L-threonate supports cognitive clarity and emotional steadiness. If your brain feels like it's buffering, this one’s for you.

How you’ll feel: Sharper, steadier, less foggy. You could feel more mentally “awake” without needing coffee.

When it starts working: Expect subtle improvements in clarity within 7–10 days. For full cognitive and mood benefits, give it 3–4 weeks.

Search “magnesium L-threonate UK” or “magnesium threonate” for high-quality options. Our go-to pick is this one.

4. Magnesium Taurate

Best for: Anxiety, heart palpitations, PMS rage

This form combines magnesium with taurine, an amino acid that supports GABA production. Think of it as your nervous system’s favourite hug. Excellent if you’re sensitive to stimulants or prone to racing thoughts at night.

How you’ll feel: You may feel more emotionally even. Less reactive. Less like you want to scream into a pillow during your luteal phase.

When it starts working: Often within a week, but deeper nervous system support builds over 2–3 weeks of consistent use.

At NOA, we rate this Biocare one. 

5. Magnesium Malate

Best for: Fatigue, aches, low energy

Bound to malic acid (which supports ATP production), this is your pick for mitochondrial support. Great if you wake up tired or feel like everything requires triple the effort. Often recommended for chronic fatigue or fibromyalgia symptoms.

How you’ll feel: You might have more energy in the morning, fewer body aches by the afternoon. Less dragging yourself through the day.

When it starts working: Within 7–10 days for energy; aches and stiffness may take 2–4 weeks to ease.

Try: NOA-approved recommendation

6. Magnesium Sulphate and Magnesium Sulphate Paste

Best for: Muscle soreness, wound care, water retention

Also known as Epsom salts, magnesium sulphate can be used in baths to relax muscles or in paste form for bruises and inflammation. Trust us on this one. It feels lush and like a mini spa ritual at home. 

How you’ll feel: Softer, looser muscles. Less swelling. A deep sense of physical “ahhh” after soaking.

When it starts working: Soaks can bring relief in under 20 minutes. Topical pastes may reduce inflammation within hours.

For our clients, this is what we suggest. 

7. Topical Magnesium: Spray, Oil, Cream, and Butter

Best for: Sore muscles, gut sensitivity, bedtime rituals

Magnesium spray, oil, and cream absorb through the skin, ideal if you can’t tolerate tablets or want to ease tension fast. Great for travel, stressy days, or bedtime wind-downs.

How you’ll feel: Relaxed, less tense, grounded. Your body may feel heavier—in a good way—before sleep.

When it starts working: Often within 10–30 minutes. A great short-term solution while oral magnesium builds in the background.

Top picks:

• Magnesium oil on feet before bed (a calming ritual)

• Better You Magnesium Spray - loved for its clean formula and quick absorption

• Magnesium butter - thicker texture, perfect for massages or dry skin

• Magnesium spray for sleep - calming, easy, and effective within minutes
  

Magnesium spray benefits:

• Bypasses the gut

• Absorbs quickly

• Targets local muscle tension

• Helps regulate your circadian rhythm

At NOA, we’re all fans of this Sweet Bee magnesium butter! 

How to choose the best magnesium for you

We always recommend that you don’t self-diagnose and it’s important to take a personalised blood test so you can pick a supplement based on your results. 

Here’s your best magnesium form for your symptoms guide:

• Cramping and PMS mood swings = Magnesium glycinate

• Can’t stay asleep past 3am = Magnesium glycinate or spray

• Constipated or bloated = Magnesium citrate

• Brain fog or mental fatigue = Magnesium L-threonate

• Stressed with sensitive digestion = Magnesium cream or spray

How to take magnesium so it actually works

To get the full benefits, timing and stacking matters.

• Evening is best if your goal is better sleep or lower cortisol.

• Take with food to improve absorption (especially citrate and glycinate).

• Don’t pair with calcium or zinc at the same time, they compete for absorption.

• Stack it with:

• Vitamin B6 for PMS and hormone support

• Taurine to calm the nervous system

• Protein-rich meals to stabilise blood sugar
  

Start low (200mg) and build up. Most women feel best between 300–400mg daily, but always test if unsure.

When and How to Take Magnesium: FAQs Answered

• When is the best time to take magnesium?

  Evening is best for sleep, stress, or PMS. Morning may suit you better if you’re using energising forms like magnesium malate.

• Can you take magnesium with vitamin D?

  Yes, they work well together and often support similar pathways (especially for immune and bone health).

• Should I take magnesium with food?

  Yes, especially citrate or glycinate. It helps absorption and avoids tummy upset.

• How long does magnesium take to work?

  Some women feel calmer within days. For hormone or sleep-related benefits, allow 2–4 weeks of consistent use.

• Can you take magnesium while pregnant?

  In many cases, yes, especially for sleep and cramps. But always check with your GP or midwife before starting a new supplement.

• Can I take zinc and magnesium together?

  Yes, ideally in the evening. They support hormone balance and nervous system regulation. Just avoid taking them at the exact same time as calcium or iron.

The Best Magnesium Supplements (UK-Approved and NOA-Recommended)

Here’s what we actually recommend, based on what works.

NOA-Approved Magnesium Glycinate (Bisglycinate)

Clinically dosed, third-party tested, and easy on digestion. One of the best magnesium supplements for PMS, anxiety, and sleep.

Magnesium Cream and Spray

Perfect for sore muscles, sensitive digestion, or wind-down evenings.
Look for clean formulas without synthetic fragrance.
Try: Better You Magnesium Spray or this NOA-approved magnesium butter from Sweet Bee.

Empower Plan + Personalised Supplement Recommendations

Still unsure? Our at home and in clinic test checks magnesium levels (and more), then gives you a personalised plan based on your results.

Let’s Take the Guesswork Out of Supplementing

There are so many different forms of magnesium so while it can be overwhelming as you juggle work, hormones, sleep, and sanity, we hope the guidance above clears some of the confusion up. More importantly, whether you choose magnesium glycinate for hormone support, magnesium spray for sleep, or magnesium citrate for digestion, the key is picking the right form for your body. 

You’ll often see options like magnesium glycinate at Holland and Barrett or find yourself scrolling through pages online wondering which bottle to trust. Not all are created equal, always check for clean ingredients and effective doses.

Want help figuring that out? The Empower Plan was built for women like you, women who are done guessing.

• Sources and References

  1. "Magnesium is involved in over 300 essential reactions" ➤ Volpe SL. Magnesium in disease prevention and overall health. Nutrition in Clinical Practice. 2013;28(2):133-143. https://doi.org/10.1177/0884533612474042
     

  2. "Women consume up to 35% less magnesium than recommended" ➤ Public Health England. NDNS: Results from Years 7 and 8 Combined of the Rolling Programme (2014/2015 to 2015/2016). https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined
     

  3. "Hormonal contraception, stress, caffeine, and soil depletion deplete magnesium" ➤ DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5:e000668. https://doi.org/10.1136/openhrt-2017-000668
     

  4. Roles in blood sugar, sleep, hormone detox, and mood ➤ Barbagallo M, Dominguez LJ. Magnesium and aging. Current Pharmaceutical Design. 2010;16(7):832-839. https://doi.org/10.2174/138161210790883615
     

  5. Symptoms such as muscle twitches, anxiety, insomnia, PMS ➤ Workinger JL, Doyle RP, Bortz J. Challenges in mineral research: a review of magnesium and its importance in human health. Nutrients. 2018;10(9):1202. https://doi.org/10.3390/nu10091202
     

  6. Supports sleep, anxiety, PMS, and cortisol regulation ➤ Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012;17(12):1161-1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
     

  7. Helps support progesterone and reduce period cramps ➤ Fathizadeh N, et al. The effect of magnesium supplementation on primary dysmenorrhea. Iranian Journal of Nursing and Midwifery Research. 2010;15(Suppl1):S403-S407. https://www.sid.ir/en/journal/ViewPaper.aspx?ID=180463
     

  8. Supports gut motility and relieves constipation ➤ Walker AF, Marakis G, Christie S, Byng M. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of Women's Health. 2006;15(5):588-594. https://doi.org/10.1089/jwh.2006.15.588
     

  9. Magnesium citrate vs oxide bioavailability ➤ Lindberg JS et al. Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition. 1990;9(1):48-55. https://doi.org/10.1080/07315724.1990.10720341
     

  10. Cognitive benefits and brain penetration ➤ Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177. https://doi.org/10.1016/j.neuron.2009.12.026
      

  11. Supports cardiovascular and nervous system function➤ Wähälä K. Clinical potential of taurine-magnesium in cardiovascular health. Advances in Experimental Medicine and Biology. 2013;775:207-216.https://doi.org/10.1007/978-1-4614-6093-0_18
      

  12. Used in fatigue and fibromyalgia cases ➤ Russell IJ, Michalek JE, Flechas JD, Abraham GE. Treatment of fibromyalgia syndrome with Super Malic: a randomized, double-blind, placebo-controlled, crossover pilot study. Journal of Rheumatology. 1995;22(5):953-958. https://pubmed.ncbi.nlm.nih.gov/8587088/
      

  13. Topical use for muscle pain, inflammation, and wound healing ➤ Whelan AM et al. Randomized controlled trial of topical magnesium in fibromyalgia. Journal of Integrative Medicine and Research. 2023;12(1):12-18. https://doi.org/10.1016/j.jaim.2023.01.003
      

  14. Absorption through the skin and impact on sleep ➤ Watkins K, et al. The efficacy of transdermal magnesium. European Journal of Nutrition & Food Safety. 2018;8(4):191-199. https://doi.org/10.9734/EJNFS/2018/43079
      

  15. Better You Magnesium Spray – user reports and anecdotal success ➤ Brand-reported findings and independent review summaries on UK wellness retailers and Better You brand page. (Note: anecdotal and consumer-reported)
      

  16. Magnesium Absorption in WomenSabatier, M., Arnaud, M. J., Kastenmayer, P., Rytz, A., & Barclay, D. V. (2002). Meal effect on magnesium bioavailability from mineral water in healthy women. The American Journal of Clinical Nutrition, 75(1), 65–71.https://doi.org/10.1093/ajcn/75.1.65
      

  17. Interactions with vitamin D, calcium, iron, and zinc ➤ Rosanoff A. Magnesium supplementation in the context of aging and chronic disease. Nutrients. 2020;12(1):191. https://doi.org/10.3390/nu12010191
      

  18. How long magnesium takes to work ➤ Healthline, Cleveland Clinic, and Mayo Clinic recommendations corroborate a 2–4 week window for symptom improvements based on supplement form and deficiency severity.