Magnesium for Sleep

Physicians often recommended magnesium for sleep due to its calming effects. 

Sleep is one of the most vital aspects of our overall health, yet many of us struggle to get the quality rest we need on a daily basis. As we navigate our hectic lives filled with stress and distractions, it becomes essential to  take the necessary steps to achieve and maintain consistent, quality sleep for optimal physical and mental health and overall quality of life. 

One nutrient that has gained attention for its sleep-enhancing properties is magnesium. The fourth most common mineral in the human body after calcium, sodium, and potassium, this powerhouse mineral plays a crucial role in numerous bodily functions contributing to overall physical and mental well-being. 

In addition to sleep, it impacts body processes (or our body’s physiological processes) such as:

• Muscle and nerve function
• Blood sugar levels
• Blood pressure
• Brain function
• Bone health 
• Cardiovascular health
• Immune system health

Given it’s critical role in our overall health, including sleep, it’s essential to ensure that our magnesium intake is sufficient. Advanced age, a poor diet, certain medications  and specific medical conditions (diabetes, digestive diseases, and alcohol dependence) can put people at higher risk for a magnesium deficiency.                      

Some estimate that as many as 50% of the U.S. population consumes less than the required amount of magnesium.  Signs of magnesium deficiency may include fatigue, weakness,headaches, poor appetite, constipation, irritability, nighttime leg cramps, and heart palpitations.

The Science Behind Magnesium and Sleep

As it relates to sleep, magnesium has a calming effect on the nervous system . It binds to gamma-aminobutyric acid (GABA) receptors that quiet nerve activity and  activates the parasympathetic nervous system – the part of the automatic nervous system responsible for relaxation. It also plays a role in regulating the stress hormone, cortisol. Some research has demonstrated that magnesium even helps with depression and anxiety.

Magnesium plays a key role in muscle relaxation and regulates melatonin; the sleep-promoting hormone which helps keep your circadian rhythm on track and adjusts sleep-wake cycles. Magnesium deficiencies have been linked to low melatonin levels. 

MOVE THIS TO BELOW SOURCES Promising Research

• A 2021 study published in the journal SLEEP found that taking magnesium was associated with better sleep quality. The study included groups with and without depressive disorders. Researchers concluded that people with a higher magnesium intake are more likely to get the recommended amount of sleep
• A 2012  study demonstrated that  magnesium can improve the symptoms of insomnia in older adults. Study subjects showed improved measures of insomnia, including sleep efficiency(percentage of time spent sleeping while in bed), sleep onset latency (how quickly you fall asleep), and reduction in early morning awakenings.
• A small study published in 2024 in the Journal of Clinical Sleep Medicine found that magnesium citrate helped improve symptoms of restless legs syndrome.
• A 2024 study demonstrated that supplementation with magnesium may be an effective nonpharmacological intervention to promote sleep and mood. 

Sources of Sleep-Friendly Magnesium

Magnesium is available in various forms; through diet,  in topical formulations and supplements. 

Diet: 

Magnesium is found naturally in many foods and often a healthy diet rich in magnesium can meet daily requirements. Magnesium is naturally occurring in a wide variety of foods, including:

• Leafy greens such as arugula, spinach and kale
• Seeds and nuts such as cashews, almonds and pumpkin seeds
• Legumes such as chickpeas and black beans
• Dairy products such as low fat yogurt and kefir
• Soy products
• Whole grain such as oats, quinoa,chia seeds and brown rice
• Fruits such as bananas, figs and avocados

Topical:

In addition to dietary sources, magnesium is available in topical form – typically sprays and oils. A soothing foot massage with magnesium oil may help your body absorb magnesium – and the foot massage in and of itself can work wonders for relaxation, and ultimately sleep. 

Magnesium is also found in Epsom salts – a combination of magnesium and sulfate. While it is not clear how much magnesium can be absorbed through the skin, a warm bath certainly is a stress-lowering and relaxing contributor to a good night’s sleep. 

Supplements:

Magnesium supplements are available in several different forms; the most common options for sleep are magnesium glycinate, magnesium L-threonate and magnesium citrate. 

• Magnesium glycinate: Magnesium glycinate is made from a combination of magnesium and glycine, an amino acid with antioxidant and anti-inflammatory properties. Easily absorbed, it is thought to help with relaxation by potentially reducing stress and anxiety. 
• Magnesium L-threonate: This form of magnesium is known for its positive effect on sleep quality, cognition, mood and memory.  as well as reducing ADHD symptoms and pain relief.
• Magnesium citrate: Magnesium citrate is a common supplement that can replenish low magnesium levels. It’s also known as a calming agent to help ease depression and anxiety. It can help quiet your mind when falling—or staying—asleep. It’s a natural laxative and can be used for treating constipation.

Magnesium gluconate and magnesium lactate are other forms that are easily absorbed into the body. 

Supplemental Magnesium’s Potential Side Effects and Considerations

Be sure to contact your healthcare provider before taking a new supplement to determine the best type of magnesium for your needs and the correct dosage for your body. Average daily recommended amounts are listed on the National Institutes of Health Magnesium Fact Sheet for Consumers. 

While magnesium supplements are generally well tolerated, side effects can occur including nausea, abdominal cramping, diarrhea, vomiting and low blood pressure. Magnesium supplements may be contraindicated in people with certain medical conditions such as liver and kidney disease and in people taking certain medications such as antihypertensives, antibiotics, muscle relaxants,thyroid hormones and chemotherapeutic agents. 

As supplements are not regulated by the U.S, Food and Drug Administration, choose supplements with third-party testing such as United States Pharmacopeia (USP), the NSF and Consumer Labs.

Sleep Well to Live Well

Magnesium is a vital nutrient that plays innumerable essential roles in our bodies – everything from our mood to heart health, athletic performance and sleep.  While the research is still evolving, the evidence suggests that this important nutrient is an integral component of optimal sleep and overall good health.

To ensure a healthy sleep lifestyle and the incredible benefits that consistent, sufficient sleep provides, be sure to eat a nutritious diet, practice good sleep habits, optimize your sleep environment and discuss with your healthcare provider your best approach to ensure sufficient, quality sleep -the cornerstone of overall health – through adequate magnesium intake.