Everything You Need To Know Before Taking Magnesium Supplement For Sleep

It’s common for people who struggle to fall asleep to seek solutions, which can range from prescription medications and sleep therapy to adopting good habits and taking supplements.

One such supplement is magnesium, which some believe can aid in sleep, but its effectiveness is not certain. While magnesium serves several vital functions, the scientific evidence on whether it can improve the length or quality of sleep is mixed.

Dr. Indira Gurubhagavatula, an associate professor of medicine at the University of Pennsylvania, noted that past research on magnesium supplementation for insomnia sufferers has had limitations in design and quality, making it challenging to support a general recommendation for magnesium supplementation.

There is a lack of definitive, randomized trials on healthy populations or individuals with specific diseases over extended periods to provide more conclusive evidence.

Magnesium: what it is?

Magnesium is a mineral that can be found in a variety of foods and dietary supplements, as stated by the Sleep Foundation. It plays a crucial role in producing protein, bone, and DNA, as well as maintaining blood sugar and pressure, and regulating the muscles, nerves, and cardiovascular system.

The National Library of Medicine highlights that this nutrient is involved in over 300 biochemical reactions in the body.

According to Dr. Indira Gurubhagavatula, magnesium is utilized by many enzymes in the body to complete important cellular functions. Individuals with type 2 diabetes, gastrointestinal disorders, alcohol use disorder, or older adults may be more prone to magnesium deficiency, as stated in a Cleveland Clinic story on magnesium and sleep.

Does magnesium really help you sleep well?

Recent research presented at the American College of Cardiology annual meeting suggests that getting sufficient sleep can offer greater protection against death from all causes.

Magnesium may contribute to improving sleep by acting on specific receptors on brain cell surfaces that reduce brain cell activity, according to Dr. Indira Gurubhagavatula.

Magnesium affects the benzodiazepine receptor, the same receptor targeted by Valium-type drugs and the sleep medication Ambien. Furthermore, magnesium is believed to impact levels of melatonin, the hormone involved in regulating our sleep-wake cycle or circadian rhythm.

In addition to its potential effect on sleep quality, magnesium may relax muscles and alleviate restless leg symptoms in some individuals. However, it is crucial to consult a doctor for diagnosis if experiencing such symptoms, as only 5% to 15% of people have this condition.

How much is too much?

The amount of magnesium appropriate for sleep depends on individual health conditions and medication use, and should be determined by a doctor. While magnesium supplements are not recommended, the U.S. National Library of Medicine suggests that obtaining magnesium through one’s diet is a better option.

For individuals who still plan to take a magnesium supplement, the Cleveland Clinic recommends magnesium glycinate or magnesium citrate at a dosage of 200 milligrams, while avoiding magnesium oxide, which has a stool-softening effect. The Cleveland Clinic also advises taking the supplement about 30 minutes before bedtime.

A recent systematic review and meta-analysis in BMC Complementary Medicine and Therapies examined three randomized, controlled trials on magnesium use for improving sleep in older adults.

While the quality of the research wasn’t robust enough to make a definitive recommendation, the supplement is inexpensive and readily accessible, indicating that there may be some support for its use.

Magnesium side effects

According to Dr. Indira Gurubhagavatula, consuming magnesium supplements can cause various side effects, including daytime drowsiness or fatigue, muscle weakness, nausea, vomiting, skin flushing, or diarrhea. Additionally, there may be more severe risks associated with magnesium supplementation.

“With very high levels of magnesium in the blood, dangerous heart rhythm abnormalities can happen, including cardiac arrest,” Gurubhagavatula said.

According to Dr. Indira Gurubhagavatula, it is also possible to overdose on magnesium, especially for those with kidney disease or certain medical conditions.

It is not recommended to take magnesium every night for sleep as insomnia may be a sign of an underlying sleep disorder or other health issues such as depression, anxiety, chronic pain, lung disease, or heart disease.

A comprehensive evaluation with an expert is recommended for those who are unable to fall asleep without medication for extended periods.

How to get Magnesium without supplements

To increase magnesium intake, supplements are not the only option as the nutrient is abundant in several food items. The Sleep Foundation lists the following as good sources of magnesium:

• Fish
• Soy products and soy milk
• Legumes
• Fortified breakfast cereals and different whole grains
• Leafy green vegetables
• Chia and pumpkin seeds
• Cashews and almonds

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