Sleep problems are common — 1 in 3 adults don’t get the recommended seven to nine hours per night.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bab43dd6-1ce1-47db-951b-a5e16b24cb01 Magnesium supplements may help. Magnesium is a mineral found in food sources like leafy greens and nuts and seeds that aids bone health, muscle and nerve function, healthy heart rhythms , and blood sugar regulation.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291a1150e8-e001-4fba-8e1f-c627bfc2cd55 It may also help you relax enough to fall asleep if taken before bed. For that reason, magnesium is a popular addition to many sleep supplements . Here’s what you should know.
What Are the Potential Benefits of Magnesium for Sleep? Potential Benefits Have you heard of the viral #sleepygirlmocktail ? It’s sparkling water (or soda), tart cherry juice, and magnesium powder mixed together. The combination of the cherry juice and magnesium supposedly helps your body and mind calm down, ushering you into dreamland.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b249485b-09f9-45af-bb18-a140665980a1 So where does magnesium fit into things? “Magnesium is a beneficial muscle relaxant and mild anti-anxiety agent,” says Alex Dimitriu, MD , a board-certified psychiatrist and sleep medicine physician in Menlo Park, California. Magnesium is an electrolyte that plays a role in muscle contraction. It works by blocking calcium from entering your muscles, helping muscles relax.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298450900d-d7d1-4d5f-86b4-999fc85adef1 Physical relaxation helps calm your mood as well, says Sophia Deahl, RD , a functional medicine dietitian in private practice in Costa Mesa, California. Magnesium also activates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the nervous system, and may help regulate our circadian rhythm (or body clock).e60dc2a1-f33c-4a05-9b50-8e3e8e597629a3a33703-f5ef-46bf-bbad-f1c7b245884ae60dc2a1-f33c-4a05-9b50-8e3e8e59762989396141-635e-4a39-af4a-1b7b4896f523 Lessening anxiety helps calm a busy mind while promoting muscle relaxation to counter muscle tension, a common symptom of stress and anxiety. These effects from magnesium can help you drift off to sleep, Dr. Dimitriu notes.
What Does the Science Say About Magnesium and Sleep? Research Some studies looking at the connection between magnesium and sleep have had positive findings. For example, one meta-analysis reports an association between higher magnesium intakes and better sleep quality in healthy adults.e60dc2a1-f33c-4a05-9b50-8e3e8e597629369ac45a-4264-4b52-9853-3cf4df4366a3 The same research also found that higher magnesium intakes were associated with less daytime sleepiness in women. Another meta-analysis of three randomized controlled trials in 151 older adults with insomnia found that supplementing with magnesium reduced the time it took to fall asleep by 17 minutes and improved total sleep time by 16 minutes per day compared with a placebo.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298b4a8259-5b1a-4b35-b61e-38bd8df6f4ad The dose, frequency, and duration of magnesium supplementation varied significantly between studies. Some participants received 320 milligrams (mg) of magnesium daily, whereas others were given 729 mg. Similarly, studies used different forms of magnesium, such as magnesium citrate or magnesium oxide. The inconsistency of study methods makes it difficult for experts to recommend a magnesium type and amount to improve sleep. In addition, not all the research on magnesium and sleep has been positive: One systematic review and meta-analysis looked at various supplements to improve sleep, and found that amino acids, vitamin D , and melatonin had beneficial effects, while magnesium had no impact.e60dc2a1-f33c-4a05-9b50-8e3e8e597629448a19e0-c44c-42e2-9335-2b8c36bcb179 The bottom line: It’s unclear whether magnesium supplements improve sleep. “Overall, there’s a lot of marketing hype around sleep, but the data is, at best, very subjective,” says Taylor Wallace, PhD , a food scientist and the CEO of Think Healthy Group, a food science and nutrition consulting firm in Washington, DC.
What Type of Supplement and Dose Is Best if You’re Taking Magnesium for Sleep? Type and Dose While research doesn’t show clear benefits for sleep, magnesium is generally safe and well-tolerated, says Deahl. Moreover, 48 percent of U.S. adults don’t get enough magnesium in their diets.e60dc2a1-f33c-4a05-9b50-8e3e8e59762978eb556b-e5f5-4402-995a-5cadc61b1da7 So, whether or not you experience sleep perks, the health benefits of magnesium may make a supplement worthwhile. Magnesium supplements can also be helpful if you notice signs of a magnesium deficiency , including: Constipation Fatigue Muscle cramps Anxiety or depression Restless legs syndrome (RLS) Headaches There are many types of magnesium supplements to choose from. Dimitriu recommends magnesium threonate or magnesium glycinate at bedtime, as both forms are easier for the body to absorb. Avoid magnesium oxide. It’s a very common type of magnesium supplement, but it’s not well absorbed by the body, Dr. Wallace explains. He recommends choosing a type that is better absorbed, which will make it more effective for sleep. In addition, magnesium oxide is often used as a mild laxative , so it’s best reserved for that use.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970ef9eca-7eaf-4436-ae2a-ad66dd50b773 Whichever supplement you choose, limit your magnesium dosage to 350 mg (the maximum amount your body can handle without adverse effects).e60dc2a1-f33c-4a05-9b50-8e3e8e597629db72ba11-0cab-4436-8b97-a7b392ef3342 Higher doses of magnesium can lead to unpleasant side effects like diarrhea, nausea , and cramping, Deahl says. It’s a good idea to talk to your healthcare provider before taking a magnesium supplement for sleep, as supplements can interfere with certain medications and may not be ideal for people with certain health conditions. But it’s especially important to discuss it if you’re taking bisphosphonates (used to treat osteoporosis), antibiotics, diuretics, or proton pump inhibitors (used to treat acid reflux or stomach ulcers).e60dc2a1-f33c-4a05-9b50-8e3e8e5976293a0832f4-01bb-4f58-a17f-57eb334c9f8a It’s also important to understand the cause of your insomnia or sleep issues. A magnesium supplement may improve sleep, but there may be additional factors at work. Don’t discount the value of healthy sleep habits (known as sleep hygiene), including a sleep-friendly environment, a regular sleep routine, and daily exercise.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296e65dcd3-f089-4956-82ac-243197d9f855 Consult a sleep medicine doctor if you don’t see improvements after making these changes.
Think magnesium may be helpful for you? We worked with experts to pick the best magnesium supplements on the market.
The Takeaway The Takeaway Magnesium is an essential mineral with calming and relaxing properties that may help with sleep, but the evidence to prove this connection tends to be weak and show mixed results. If you’d still like to try magnesium for sleep, consult your healthcare provider; limit your dosage to 350 mg; and be sure to create healthy sleep habits.
