You may have heard about the potential benefits of supplementing with magnesium for sleep. Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including those linked to sleep.1
National Institutes of Health: Office of Dietary Supplements. Magnesium - health professional fact sheet.
Some research suggests that certain types of magnesium, including magnesium glycinate and magnesium L-threonate, may improve sleep quality and duration.
This article explores how magnesium may help improve sleep quality and the potential benefits and side effects of supplementing with magnesium for sleep.
Types of Magnesium for Sleep
There are several types of magnesium supplements, and each has potential benefits for your brain and body. The following forms of magnesium may help improve sleep quality:
- Magnesium glycinate: Magnesium glycinate is magnesium bound to glycine (an amino acid).2 Easy for the body to absorb, magnesium glycinate is known for its calming properties and may promote relaxation and sleep. Research shows that magnesium glycinate may help relax the mind and body, potentially reducing stress and anxiety that can interfere with sleep.3
- Magnesium oxide: Magnesium oxide is sometimes used for magnesium deficiency and to reduce acid reflux (heartburn).4 Some studies suggest that magnesium deficiency may negatively affect sleep duration and quality, so increasing magnesium levels in the body with magnesium oxide may help improve your sleep.5
- Magnesium L-threonate: This form of magnesium has gained attention for its potential cognitive benefits. Research suggests magnesium L-threonate may improve cognitive function, address age-related insomnia in older adults, and contribute to a more tranquil sleep.5
Magnesium Citrate for Constipation
Magnesium citrate is often used as a laxative to treat constipation. It draws water into the intestines, which helps soften the stool and relieve constipation.6 Follow a healthcare provider's recommended dosage guidelines when using magnesium citrate for constipation, and drink plenty of water to prevent dehydration.
Benefits of Supplementing With Magnesium for Sleep
Approximately 30% of adults struggle with insomnia, and magnesium is gaining popularity as a natural sleep aid supplement.7 Though researchers are still exploring the connection between magnesium and sleep, some evidence suggests that magnesium has potential benefits that may help you get a more restful and rejuvenating sleep.
Calm the Nervous System
Magnesium plays a crucial role in regulating the nervous system by balancing the activity of chemical messengers that send signals within your nervous system and brain (neurotransmitters). Magnesium binds to and activates gamma-aminobutyric acid (GABA) receptors, increasing GABA levels in your brain to help slow brain activity and promote relaxation.8
Magnesium also helps regulate melatonin, a hormone that maintains your circadian rhythm (sleep-wake cycle).9 By enhancing GABA activity, magnesium may help calm your mind, relieve anxiety, and help you get a good night's sleep.
Reduce Insomnia
Some research suggests that magnesium deficiency can lead to sleep problems, such as insomnia. Supplementing with magnesium can help restore magnesium levels, promoting healthier sleep patterns. A recent review of three small studies found that magnesium supplementation boosts natural melatonin production and may help older adults with insomnia fall asleep quicker, wake up less frequently throughout the night, and stay asleep longer.10
In another study, participants who took daily combined magnesium, melatonin, and vitamin B complex supplements for three months reported improved sleep and fewer sleep disturbances.11
Alleviate Anxiety and Depression
Mental health disorders, such as anxiety and depression, are linked to an increased risk of insomnia and poor sleep quality.12 Research shows that magnesium supplementation can improve depression symptoms and reduce anxiety, which suggests magnesium may help enhance sleep quality.133
Soothe Restless Leg Syndrome (RLS)
Restless legs syndrome (RLS) is a neurological condition characterized by uncomfortable sensations in the legs and an unrelenting urge to move them. People with RLS often have difficulty falling and staying asleep due to unpleasant feelings in their legs. Research suggests that magnesium supplementation may help alleviate RLS symptoms, as it can help relax muscles, which may relieve discomfort and the urge to move the legs during sleep.14
Magnesium vs. Melatonin for Sleep
The effectiveness of magnesium vs. melatonin can vary from person to person. Magnesium works by calming the nervous system and relaxing muscles, promoting relaxation conducive to sleep. Melatonin helps regulate the sleep-wake cycle, signaling the body when it is time to sleep. Talk to a healthcare provider for support in choosing the supplement that suits your needs, preferences, and overall health.
Dosage of Magnesium for Sleep
The recommended daily allowance (RDA) of magnesium varies, depending on your age and biological sex. The National Institutes of Health recommends a daily dietary intake of 310–320 milligrams (mg) of magnesium for adult women and 400–420 mg for adult men.1
The RDA is a general guideline for overall magnesium intake, not specifically for promoting sleep. As with any supplement, it is best to consult a healthcare provider to determine the most suitable dosage based on your overall health.
There is no official recommended time for taking magnesium for sleep. However, taking it about an hour before bedtime should give the mineral sufficient time to bind to and activate the brain's GABA receptors and relax your muscles, which may help your brain and body relax.
How long it takes magnesium to improve sleep varies from person to person. Some people may notice improved sleep quality within a week, while others with a severe deficiency may take longer to see benefits.
Who Needs Magnesium for Sleep?
Most people can meet their magnesium needs by eating a well-balanced diet. Still, some medical conditions can impair the body's ability to absorb magnesium, which increases the risk of deficiency. Certain groups of people may benefit from magnesium supplementation for sleep, including:1
- Older adults: Aging often comes with decreased magnesium absorption and an increased risk of sleep disturbances.
- People with digestive disorders: Inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis, and celiac disease can interfere with the body's ability to absorb magnesium and other nutrients.
- People with alcohol use disorder: Excessive alcohol consumption can deplete magnesium levels in the body.
- People with type 2 diabetes: Diabetes can cause you to lose too much magnesium through the urine, contributing to magnesium deficiency.
- People with insomnia: Magnesium's calming properties can help relax the nervous system, potentially alleviating insomnia symptoms and facilitating better sleep.8
- People with anxiety and depression: Magnesium's ability to regulate neurotransmitters like GABA may reduce stress and anxiety, making it easier to unwind and achieve more restful sleep.8
You Can Eat Foods With Magnesium for Sleep Too
Incorporating magnesium-rich foods into your diet helps meet your body's magnesium needs, supports overall health, and may improve your sleep. The following foods provide a natural and balanced source of magnesium:15
- Leafy greens: Dark, leafy green vegetables such as kale, spinach, and Swiss chard
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds
- Whole grains: Brown rice, quinoa, and oats
- Legumes: Beans, lentils, and chickpeas
- Fruits: Avocados, bananas, and dried apricots
Side Effects From Taking Magnesium for Sleep
Magnesium is considered safe for most people, but it is possible to experience side effects when supplementing with magnesium, especially when taking large doses. Possible magnesium supplementation side effects include:16
- Diarrhea
- Nausea
- Stomach cramping
- Low blood pressure
- Drowsiness
- Muscle weakness
Summary
Magnesium supplementation may promote better sleep by calming the nervous system, relaxing muscles, reducing anxiety, alleviating restless leg syndrome, and helping regulate your circadian rhythm. Different types of magnesium, such as magnesium glycinate and magnesium L-threonate, offer specific benefits for the mind and body in promoting good sleep. While most people can consume sufficient amounts of magnesium through diet alone, certain groups, such as those with digestive disorders or diabetes, may benefit from magnesium supplementation.
Sources:
- National Institutes of Health: Office of Dietary Supplements. Magnesium - health professional fact sheet.
- PubChem. Magnesium glycinate.
- Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress-A systematic review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429
- MedlinePlus. Magnesium oxide.
- Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
- MedlinePlus. Magnesium citrate.
- Morin CM, Jarrin DC. Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden. Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003
- Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: The vicious circle concept revisited. Nutrients. 2020; 12(12):3672. doi: 10.3390/nu12123672
- Alizadeh M, Karandish M, Asghari Jafarabadi M, et al. Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial. Nutr Metab (Lond). 2021;18(1):57. doi:10.1186/s12986-021-00586-9
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z
- Djokic G, Vojvodić P, Korcok D, et al. The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia. Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771
- Oh CM, Kim HY, Na HK, Cho KH, Chu MK. The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study. Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849
- Tarleton EK, Littenberg B, MacLean CD, et al. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067
- Jadidi A, Rezaei AA, Khanmohamadi AA, Aghaepour SM. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8
- MedlinePlus. Magnesium in diet.
- ConsumerLab. What are the side effects of magnesium supplements?.
Important Notice: This article was originally published at www.verywellhealth.com by Lindsay Curtis where all credits are due. Medically reviewed by Sanja Jelic, MD
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