Magnesium is a mineral that's essential for controlling your blood sugar, maintaining a steady heartbeat, strengthening your bones, and more. Some evidence suggests taking magnesium before bed may help improve sleep quality.
Sleep is essential for overall health. A lack of sleep can increase the risk of many illnesses, including depression, heart disease, and type 2 diabetes. Not getting enough sleep also increases your injury risk.
Getting more rest might come down to changing your lifestyle habits if you do not have an underlying sleep disorder. About 2.5% to 15% of people are low in magnesium, which can affect sleep. Read on to learn if magnesium can help with sleep and how to increase your intake.
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Magnesium is a mineral that plays a role in several bodily functions, including:
- Aiding in nerve and muscle function
- Controlling blood glucose (sugar) levels
- Helps produce energy and proteins
- Maintaining a regular heartbeat
- Strengthening your bones
- Supporting your immune system
Benefits of Magnesium for Sleep
Magnesium supplementation might treat sleep disorders like insomnia and restless leg syndrome (RLS), as well as mental health conditions that make it hard to sleep. If you have one of these health concerns, it's best to talk to a healthcare provider before trying magnesium.
Of note: Magnesium might improve sleep quality, but more research is needed. A review published in 2021 showed some previous studies on magnesium supplementation in older adults were subpar.
Has Been Shown To Treat Restless Leg Syndrome (RLS)
This neurological disorder causes burning, crawling, or tingling feelings in your legs while lying down. Those feelings result in a strong urge to move your legs, which offers temporary relief. Some evidence suggests magnesium supplementation might relax your muscles, helping you to fall asleep easily and stay asleep if you have RLS.
Helps Calm the Central Nervous System
Some evidence suggests magnesium helps calm down the central nervous system, which includes your brain and spinal cord. Magnesium helps increase gamma-aminobutyric acid (GABA) in your brain, which has a calming effect. The mineral also helps control messages your spinal cord sends between your brain and nerve cells.
Might Treat Insomnia
Insomnia, or trouble falling and staying asleep, is a common sign of circadian rhythm disorders. Magnesium plays a role in regulating melatonin. This hormone controls your circadian rhythm, or sleep-wake cycle. Some evidence suggests a magnesium deficiency might result in insomnia.
Magnesium might help you sleep better if you combine it with other supplements. A study published in 2019 found a mix of magnesium, melatonin, and vitamin B complex helped improve sleep quality in people with insomnia.
Reduces Anxiety and Depression Symptoms
Research has shown magnesium helps alleviate anxiety and depression symptoms, including trouble falling asleep. A magnesium deficiency also might cause or worsen anxiety, resulting in irritability, nervousness, and tiredness.
5 Alternatives to Ambien You May Find Helpful for Sleep
There are different types of magnesium supplements with various possible benefits. Here are types that might support a good night's rest:
- Magnesium citrate: People often use this type to treat acute constipation. Some evidence suggests magnesium citrate can also reduce insomnia in older adults.
- Magnesium glycinate: Research has found magnesium glycinate helps treat depression symptoms, which might include trouble sleeping. Your body might also more easily absorb this type than others since it's highly bioavailable. Easy absorption typically results in few side effects.
- Magnesium L-threonate: This type might improve cognitive function and reduce anxiety symptoms, but more research is needed.
- Magnesium oxide: Research has shown magnesium oxide might alleviate insomnia in older adults. This type is less bioavailable than others, so your body might not easily absorb it.
How Much Should I Take?
It's essential to stick to the recommended dosage on the label if a healthcare provider says it's OK to take magnesium supplements. Women need at least 310 milligrams (mg) of magnesium per day, while men need 400 mg. Pregnant people need 350–400 mg, and people who are breastfeeding need 310–360 mg per day.
Taking a magnesium supplement before bed will not necessarily hurt you. It's essential to consult a healthcare provider or pharmacist before taking a magnesium supplement nightly. A sleep specialist will be able to rule out any treatable root causes of your sleep issues.
Getting more magnesium through your diet is an easy way to increase your intake. Magnesium-rich foods include:
- Dairy: Milk and yogurt
- Fish: Halibut and salmon
- Fruit: Apples, avocados, bananas, dried apricots, and raisins
- Legumes: Black beans, edamame, kidney beans, and peas
- Meat: Beef and chicken breast
- Nuts: Almonds, cashews, and peanuts
- Seeds: Chia and pumpkin
- Soy: Soy flour, soymilk, and tofu
- Vegetables: Broccoli, carrots, and spinach
- Whole grains: Brown rice, millet, oatmeal, and whole-wheat bread
Side Effects and Risks
Magnesium is generally safe, but too much of it can be dangerous. The kidneys typically filter out excess magnesium, which you discard in your urine.
Although rare, side effects of excess magnesium might include:
- Abdominal cramps
- An inability to empty your bladder or have a bowel movement
- Diarrhea
- Flushed face
- Irregular heartbeat
- Low blood pressure
- Nausea and vomiting
- Trouble breathing
- Weakness
Magnesium helps calm your central nervous system and reduce anxiety and depression symptoms, which make it difficult to sleep. Melatonin, in contrast, is a hormone that controls your sleep-wake cycle. People often use melatonin supplements to treat insomnia and jet lag.
It's unclear whether magnesium is more effective than melatonin for sleep. The effects of each supplement may vary from person to person, so it's best to consult a healthcare provider or pharmacist. Depending on your overall health, they can recommend what supplement to take and how much.
A Quick Review
Magnesium is essential for several bodily functions, including nerve and muscle function. The mineral might promote a good night's sleep by alleviating anxiety and depression symptoms, calming your central nervous system, and treating sleep disorders.
There are few studies, however, on the effects of magnesium supplementation on sleep in humans. Talk to a healthcare provider before trying magnesium. They can help diagnose any underlying health conditions that affect sleep and advise treatments.
