Should You Take Magnesium to Sleep Better? Here's What Doctors Say

Many supplements promise a better night's sleep, and magnesium is one of them. But is it actually helpful?

Reviewed by Dietitian Maria Laura Haddad-Garcia

When all you want is to catch a few zzz's, you may seek supplements for bedtime assistance. Spoiler alert: There's more than just melatonin. In recent years, magnesium has surged in popularity, along with collagen and CBD. According to ConsumerLab.com, it earns second place as the most popular supplement (first place goes to vitamin D). Magnesium is a core nutrient in whole grains, nuts and seeds, fatty fish and dark leafy greens, with body-wide benefits. "Magnesium is a vital mineral that is involved in over 300 reactions, from nerve function to regulating blood pressure to metabolism," says Melina B. Jampolis, M.D., chief medical officer and co-founder for Ahara. She shares that magnesium supports the heart, bones, blood sugars, gut, brain, muscles, mood, premenstrual syndrome, stress and migraine management. "Your body requires it for energy production, and it helps regulate calcium, vitamin D, copper, zinc and potassium," says Jampolis.

Despite how valuable magnesium is to our health, many people have sub-par intakes. "Over half of Americans do not get enough magnesium through food on a daily basis," says Jampolis. And when it comes to proper shut-eye, many of us aren't getting enough of that either (and have the under-the-eye bags prove it). In fact, according to the Centers for Disease Control and Prevention, a third of Americans fall shy of the sleep goal of seven to nine hours per night, an overlooked health threat.

Taken as a supplement, could magnesium be an antidote for sleep problems? Here, we break down the different types of magnesium, magnesium benefits, food sources and whether it can score you more sound sleep.

Related: The #1 Habit You Should Break for Better Sleep, According to a Dietitian

Types of Magnesium for Sleep

Magnesium seems like the magical mineral of our dreams with all its touted benefits. Here's how it could help with sleep. "Magnesium is thought to help sleep by helping you relax by activating the part of your nervous system responsible for calmness. It may also help regulate melatonin, a hormone that controls your sleep-wake cycle, though the relationship is not yet fully understood. Additionally, magnesium works with neurotransmitters in the brain that quiet down nerve activity, making it easier for you to fall asleep and stay asleep," says Chester Wu, M.D., a sleep medicine doctor and medical reviewer at Rise Science.

Google searches present endless magnesium supplement options, from liquids to powders to gummies, depending on your preference or health needs. Bear in mind that liquid, powder and gummy forms often have sugar or artificial sweeteners to make them tasty for ingestion. If you have diabetes or are sensitive to sweetened ingredients, you can consult with your medical provider for the best option. Tablets and capsules are usually made sans sugar.

Supplemental magnesium is available in multiple forms and varieties that could be suitable sleep-enhancers. "The type of magnesium salt in supplements can have different effects on the body," says Shelby Harris, Psy.D., director of sleep health at Sleepopolis and clinical associate professor of neurology and psychiatry at Albert Einstein College of Medicine.

It's important to note that research on each type of magnesium related to sleep is limited. Check with your health care provider before starting to use any supplement.

Magnesium Citrate

According to a 2021 small clinical trial published in Magnesium Research, magnesium citrate may be a more bioavailable or absorbable form, which could help its effectiveness for better slumber. "Some studies show that magnesium citrate and magnesium glycinate may improve sleep quality and help you fall asleep quicker," says Jampolis.

Magnesium Glycinate

"Glycine is an amino acid with calming and relaxing properties, making it a good option for sleep. Magnesium glycinate is highly absorbable and gentle on the stomach," says Harris.

Magnesium Chloride

According to the National Institutes of Health, magnesium chloride may be more bioavailable and wholly absorbed than other types of magnesium, such as magnesium oxide. It's also a popular ingredient in muscle pain relief creams and lotions.

Magnesium L-Threonate

Also known as magnesium salt L-threonic acid, this type of magnesium is a metabolite of vitamin C. "This type of magnesium is said to be the only form that crosses the blood-brain barrier, which may make it particularly effective for improving sleep quality," says Wu.

Magnesium Oxide

"Magnesium oxide is the least poorly absorbed and most likely to cause gastrointestinal side effects," says Jampolis. It may also be the least expensive magnesium supplement out there.

Related: What Happens to Your Body If You Eat Too Many Vitamin Gummies

Potential Sleep Benefits of Magnesium

You May Have Less Stress and Anxiety

Racing thoughts and worrying about what might happen tomorrow are enough to keep you staring at the ceiling at night. However, research says magnesium may help suppress stress and alleviate anxiety.

"A few studies have found that magnesium may help regulate neurotransmitters (chemicals that send messages between nerve cells in your brain and body), but more research is needed. In addition, magnesium may improve sleep by improving stress-related anxiety, which often interferes with sleep," says Jampolis. More specifically, magnesium may help with calmness by stimulating a pro-relaxation and stress-reducing neurotransmitter called GABA, or gamma-aminobutyric acid, per a 2020 review in Nutrients.

Further, there may be a connection between stress and low magnesium levels. A 2020 study published in Magnesium Research found that 44% of subjects with stress screenings had low magnesium levels. According to the 2020 review above, evidence reveals a potential link between stress and magnesium deficiency, with stress being a possible cause. 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.

You Might Experience Less Inflammation

"Magnesium has anti-inflammatory properties, which can help to reduce inflammation and improve sleep quality," says Harris. A 2022 review published in Nutrients discovered that C-reactive protein levels, a marker of inflammation, dropped significantly with magnesium supplements versus placebo. And less inflammation could mean a healthier immune system, which supports overall health and well-being. Science, such as a 2021 article in Communications Biology, says that getting more sleep also preserves your immune health. Less sneezes and more snoozes? We'll take it.

You May Improve Your Sleep Quality

"Magnesium supplements might help prompt sleep, but this hasn't been routinely proven in research to know for certain. However, recent research has been promising. For example, a 2020 review of 19 randomized controlled trials found that magnesium supplementation was associated with improvements in sleep quality, sleep latency (the amount of time it takes to fall asleep), and sleep efficiency (the percentage of time spent asleep). The review also found that magnesium supplementation was more effective than placebo in improving sleep quality in people with insomnia. However, it's important to speak with your doctor or a sleep specialist before starting magnesium supplements for improved sleep, as research is still limited," says Harris.

Good sleep is more than getting a set number of hours in; it's also how well you sleep. If you've ever woken up multiple times throughout the night and had trouble falling back asleep, you might know what we're talking about. "Research shows magnesium can improve subjective sleep efficiency (how much time you spend in bed actually asleep), time to sleep onset (how long it takes you to fall asleep) and reduce awakenings. In this study, magnesium was administered to older adults as magnesium oxide tablets twice a day for eight weeks," says Wu. The research Wu refers to is an older study published in 2012 in the Journal of Research in Medical Sciences.

Dosage

Wu gives advice on dosages for several common magnesium supplements; however, it remains best practice to talk with your medical provider before starting a new supplement. Your medical provider is the best person to tailor advice to your specific health needs.

Who Should Take It?

"Some people are likely to have lower levels of magnesium, so if they don't eat enough foods rich in magnesium regularly, they may benefit from a supplement," says Jampolis.

She says magnesium depletion could happen in people who:

• Take ulcer medications or proton pump inhibitors like Prilosec and Nexium or diuretics.

• Have diabetes (especially those taking metformin), inflammatory bowel disease or other digestive issues.

Downsides and Precautions

Taking magnesium may be contraindicated in some cases, including preexisting medical conditions, pregnancy, breastfeeding or taking certain medications.

Preexisting Conditions

You may need to hold off on taking a magnesium supplement if you have renal failure or a neuromuscular disease. Kidney failure makes it difficult for the kidneys to filter out magnesium, causing a buildup, per StatsPearls.

Medication Interactions

"Magnesium supplementation may interfere with the absorption of certain medications or affect an individual's blood levels when taking thyroid medication, antibiotics, statins, diabetes [medications] or diuretics. For people taking blood thinners, magnesium may impact bleeding risk, so always ask your doctor or pharmacist to be safe if you take a prescription medication," says Jampolis.

Side Effects

"Taking magnesium supplements can have potential downsides, such as diarrhea, loose stools, abdominal cramps, low blood pressure and interactions with certain medications, so it's best to speak with your doctor before taking magnesium," says Harris.

Toxicity

According to Wu, excessive magnesium usage can lead to toxicity, a rare but serious problem. Kidney failure is the biggest cause of magnesium overload, but toxicity can also occur from over-supplementation. "If you take too much magnesium, potential side effects can include heart problems, irregular heartbeat, diarrhea, stomach cramps and nausea," says Raj Dasgupta, M.D., FACP, FCCP, FAASM, chief medical advisor for Sleep Advisor.

Related: Can Magnesium Help You Poop?

Magnesium-Rich Foods to Eat

If you're ready to wake up feeling more alert and ready to take on the day, consider how foods may help improve sleep. "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 this Pumpkin Pie Chia Pudding recipe or our ever-so snackable Cranberry-Almond Energy Balls.

Here's a list of magnesium-rich foods to eat:

• Pumpkin seeds: 1 oz. (37% Daily Value)

• Chia seeds: 1 oz. (26% DV)

• Almonds: 1 oz. (19% DV)

• Spinach: ½ cup cooked (19% DV)

• Cashews: 1 oz. (18% DV)

• Peanuts: 1 oz. (15% DV)

• Soymilk: 1 cup (15% DV)

• Black beans: ½ cup (14% DV)

• Edamame: ½ cup (12% DV)

• Potato: 3.5 oz. (10% DV)

• Brown rice: ½ cup cooked (10% DV)

• Plain yogurt: 8 oz. (10% DV)

According to the NIH, the DV for magnesium is 420 mg for adults and children aged 4 years and older.

The Bottom Line

Magnesium is an essential nutrient that supports your entire body. Research shows magnesium supplements could boost your slumber by helping you fall and stay asleep, reducing stress and anxiety and fighting inflammation. "Sleep aids like magnesium can be helpful in the short term, but they are not a long-term solution for chronic sleep problems. Consider making lifestyle changes. Maintaining a regular sleep schedule, practicing good sleep hygiene, and managing stress are often more effective for improving sleep in the long term," says Wu.

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 with nutrients that support better sleep.

Related: Can Magnesium Help You Lose Weight? Here's What a Dietitian Says

Read the original article on Eating Well.