Many supplements promise a better night’s sleep, and magnesium is one of them.
But is it actually helpful?
When all you want is to catch a few zzz’s, you may seeksupplements for bedtime assistance.
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Spoiler alert: There’s more than just melatonin.
Despite how valuable magnesium is to our health, many people have sub-par intakes.
Taken as a supplement, could magnesium be an antidote for sleep problems?
Here’s how it could help with sleep.
Tablets and capsules are usually made sans sugar.
Supplemental magnesiumis available in multiple forms and varieties that could be suitable sleep-enhancers.
It’s important to note that research on each key in of magnesium related to sleep is limited.
Check with your health care provider before starting to use any supplement.
Magnesium glycinate is highly absorbable and gentle on the stomach," says Harris.
It may also be the least expensive magnesium supplement out there.
However, research says magnesium may help suppress stress and alleviate anxiety.
Further, there may be a connection between stress and low magnesium levels.
The review also mentions stress and magnesium deficiency could make you more vulnerable to depressive disorders.
But, more research is needed to better understand stress, anxiety and magnesium.
Science says that getting more sleep also preserves your immune health.Less sneezes and more snoozes?
We’ll take it.
However, recent research has been promising.
Good sleep ismore than getting a set number of hoursin; it’s also how well you sleep.
Your medical provider is the best person to tailor advice to your specific health needs.
Who Should Take It?
Kidney failure makes it difficult for the kidneys to filter out magnesium, causing a buildup.
Kidney failure is the biggest cause of magnesium overload, but toxicity can also occur from over-supplementation.
“The best form of magnesium is from our diet,” says Dasgupta.
Incorporate our list of magnesium-rich foods into your meals and snacks for some sleep support.
You might even consider using them in thisPumpkin Pie Chia Puddingrecipe or our ever-so snackableCranberry-Almond Energy Balls.
The DV for magnesium is 420 mg/day.
There are higher requirements for magnesium during pregnancy.
The Bottom Line
Magnesium is an essential nutrient that supports your entire body.
Consider making lifestyle changes.
Magnesium supplements are generally safe and might help your sleep.
Consider what lifestyle factors could interfere with your sleep troubles, and talk with your doctor.
Aim for choosing magnesium-rich foods and foods withnutrients that support better sleep.
Consumer Lab.Consumers returned to pre-pandemic supplement usage in 2021, ConsumerLab survey reveals.
Centers for Disease Control and Prevention.Sleep.
2019;32(3):63-71. doi:10.1684/mrh.2019.0457
National Institutes of Health.
Office of Dietary Supplements.Magnesium fact sheet.
Pickering G, Mazur A, Trousselard M, et al.
Magnesium status and stress: The vicious circle concept revisited.Nutrients.
2012;17(12):1161-1169.
Allen MJ, Sharma S.Magnesium.In: StatPearls.
StatPearls Publishing; 2024
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