Does magnesium work for sleep?

If you’ve ever spent the night stare at the attic, you know how stressful insomnia can be. It makes it harder to get through the day, so much less sticking to your health goals. Of course, a cup of coffee may get started, but there is another strategy that can help.

Magnesium, often called the “relaxation mineral”, plays a role in soothing your nervous system and helping you relax.

Almost half of Americans don’t get enough of this essential nutrient, leaving them at risk of sleepless nights (3). If you are looking for better closed eye, Magnesium may be just the missing piece for your sleep puzzle.

Magnesium is an essential mineral involved in over 300 reactions in the body (3). It plays a crucial role in energy production, nerve function and muscle health. In addition to these general benefits, Magnesium is particularly valuable to promote relaxing sleep (1, 3, 5).

According to Daisy Mercer, registered dietitian at MyFitnessPal, studies show that approx. 48 % of people of all ages in the United States consume less than the recommended amount of magnesium daily. And it can affect sleep (3). Let’s dive into the benefits of magnesium for sleep so you can decide if it’s right for you.

How Magnesium draws benefit of sleep

Magnesium is often called the “relaxation mineral” because it plays a significant role in soothing the body and mind (5).

Here are some of the ways it works to support better sleep:

Can soothe the nervous system

Magnesium promotes the activity of gamma-aminobutyric acid (GABA). It is a brain chemical that helps to put the mind and relax the body in preparation for sleep (5). Low levels of GABA are linked to anxiety and sleep disorders, so Magnesium’s influence on this neurotransmitter can be useful (6).

In addition, magnesium helps reduce stress by regulating the body’s stress-response system. It lowers the release of stress hormones such as cortisol and supports a more balanced nervous system (6).

By performing double duty soothing brain and minimizing stress, Magnesium can play a role in helping you sleep (6).

Can reduce insomnia

Magnesium supports the production of melatonin, the hormone that controls sleep-wake cycle. And melatonin helps signal to your body that it’s time to rest (2).

When magnesium levels are low, melatonin production can be disturbed, which could potentially lead to difficulties falling or remaining asleep (2).

In addition to its role in producing melatonin, Magnesium’s soothing effects make it a potential tool to tackle insomnia. An analysis found that magnesium supplements helped people fall asleep almost 20 minutes faster (5).

Another small study among adults with poor sleep quality found that a magnesium supplement resulted in improvements in sleep quality (7).

Can help soothe Restless Leg Syndrome (RLS)

Some people think Magnesium is useful for handling restless Bens syndrome (RLS). RLS is a condition characterized by unpleasant sensations in the legs that can interfere with sleep (2).

Some studies have found that magnesium can help relieve symptoms, especially when RLS is associated with magnesium deficiency (8). But MyFitnessPal -registered dietitian Emily Sullivan says the evidence does not support using magnesium for muscle cramps unless you are deficient.

Magnesium can help with RLS when combined with vitamin B6 (9). A study found that this combo helped improve RLS symptoms and sleep quality (9).

Types of magnesium

There are several common types of magnesium supplements, each with different properties. Here are some of the more common forms.

• Magnesium citrate Often used to help with constipation as it can have a mild stool effect (3).
• Magnesium glycinateE is known for its soothing properties and is often recommended to promote sleep (10).
• Magnesium oxide can be used as a laxative or to relieve heartburn (3).
• Magnesium malate considered a very absorbable form of magnesium. Some people use it to relieve pain in fibromyalgia, although studies do not support this use (12, 13).
• Magnesium chloride Can be found in bath products. A study using a special form of oral magnesium chloride found that it helped a small group of people fall asleep faster (7).
• Magnesium L-Threonat stands out for its ability to cross the blood-brain barrier so that it is studied for its potential cognitive benefits (14).

Best magnesium for sleep

Magnesium glycinate is a top choice to help with sleep due to its ability to support relaxation and soothe the nervous system (10). The combination of magnesium with glycine can make it particularly useful to improve sleep quality and reduce insomnia (10).

Although there are no head-to-head studies suggesting that magnesium glycinate is the best magnesium for sleep, I prefer it over other forms of magnesium because it is well tolerated and unlikely to cause gastrointestinal side effects (10).

Magnesium dosing

The recommended dietary allowance (RDA) for magnesium varies by age and gender, but varies from 310-420 mg per day. Day for adults (3).

For general health and sleep support, most experts suggest supplement in the area 200-400 mg per day. Day (3). However, check with your doctor before taking more than 350 mg per day. Day with magnesium (3).

In the meantime, there is no fixed time of the day to take magnesium for sleep. The benefits come with prolonged use. It may be necessary to start with a lower dose, especially if you are new to magnesium supplements, to avoid potential digestive disorder (1). As magnesium and calcium compete for absorption, it is best to avoid taking these two supplements together (1).

Food sources that can help with sleep

A number of nutrient -tight foods, including leafy vegetables, whole grains, nuts and seeds are filled with magnesium (3).

“Some good examples are chia seeds, pumpkin seeds, almonds and spinach,” says Mercer. “These foods can easily be added to your routine to support adequate magnesium levels and therefore better sleep.”

Here are some other foods that give a nice boost of magnesium (3):

• Tofu
• Oatmeal
• Potatoes
• Dark chocolate

Then sprinkle with pumpkin seeds or almonds over your yogurt or have them as an independent snack. Add some spinach to your morning smoothie to increase the magnesium content.

Including magnesium -rich foods in your diet can help you meet your daily magnesium quota that can translate into sleep benefits (3). You can use MyFitnessPal to track your food intake and make sure you eat a variety of magnesium-boosting foods, such as leafy vegetables and nuts, every day.

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About the experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.

Daisy Mercer, Rd, is a food data curator at MyFitnessPal. She trained with her bachelors of food science and dietetics from Colorado State University and completed her dietary internship at VA San Diego Healthcare System.

Emily Sullivan, Rd is a food data curator at MyFitnessPal. She won her bachelor’s degree and completed her dietary internship at Ohio State University and got her culinary art degree from Johnson and Wales University.

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Magnesium side effects

While magnesium supplements are safe for most people, they can cause side effects, especially when taken in high doses (3).

The most common side effects include digestive problems such as diarrhea, nausea or abdominal cramps (3). These are often associated with certain types of magnesium, such as magnesium citrate or magnesium oxide, which have stool effects (3).

Once I was at a business lunch and the topic of Magnesium came up. The person I ate with shared that she started taking magnesium and could not make it because of the side effects. After discussing it, I learned that she was taking magnesium citrate, so I suggested switching to magnesium glycinate. She later let me know that this simple swap made the rush!

To minimize or avoid side effects, consider these tips:

• Begin with the smallest recommended dose and gradually increase if necessary (3).
• Choose shapes such as magnesium glycinate or magnesium malatics that are softer on the stomach (GI) system (3).
• Stay with less than 350 mg per day. Day, unless otherwise recommended by a healthcare provider (3).

Other ways to improve sleep

While magnesium can play a role in promoting sleep, pairing it with other natural strategies and lifestyle adjustments can be useful (4).

Here are a few more ways to improve sleep:

• Stick to a consistent sleep plan . Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep (4).
• Create a soothing bedtime routine . Relaxing activities such as reading, gentle stretches and meditation can help signal to your brain that it’s time to run (4).
• Limit screen time before bedtime . The blue light emitted by units may interfere with melatonin production (4). Try to set units aside at least one hour before bedtime (4). (Longer is better.)
• Optimize your sleep environment . Keep your bedroom cool, dark and quiet (4).
• Include melatonin -rich foods in your diet. Food such as sour cherries, kiwi and walnuts are natural sources of melatonin. To include these as part of a slight bedtime snack can help promote sleepiness (15).
• Avoid sleep wrappers. Reduce caffeine and alcohol intake for hours up to bed. Avoid a heavy dinner and snacks in the evening to prevent indigestion during the night (4).

MyFitnessPal has a useful sleep feature that connects to your Apple Watch or other sleep tracking device. You can use it to get a snapshot of your sleep and eating habits to make better sleep-supporting choices.

When combined with this practice, magnesium supplements can supplement your efforts by supporting relaxation and reducing factors such as muscle tension or stress that may interfere with sleep (10). Together, these approaches create a rounded strategy for better rest.

Frequently asked questions (frequently asked questions)

The lower line

Magnesium plays an important role in promoting sleep by soothing the nervous system, supporting melatonin production, and potentially reducing symptoms of insomnia or restless leg syndrome (10).

While you can take supplements to improve your sleep, you can also increase your magnesium intake through nutritious foods such as leafy vegetables, nuts, seeds and dark chocolate (3).

The MyFitnessPal Sleep feature integrates sleep data from your connected apps and provides insight that can help you notice patterns in your diet that may affect your sleep. Download the app now.

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