Using Magnesium for Better Sleep

Nearly 50% of US adults and children might not consume the amount of magnesium their bodies need. Since magnesium has been found to play a role in sleep, low levels of the mineral may result in sleep troubles. We explore what magnesium is, how it might benefit sleep, and what to look for in a  magnesium supplement.

What Is Magnesium?

Magnesium is an essential mineral in the body that plays a role in nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. Research suggests that magnesium helps people keep healthy sleep schedules Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and get good quality sleep.

To maintain adequate magnesium levels, people must replenish their stores by eating magnesium-rich foods daily. People who want to ensure that they are consuming enough magnesium can also take dietary supplements. The Recommended Dietary Allowance (RDA) for magnesium falls between 310 and 420 milligrams Trusted Source Office of Dietary Supplements (ODS) The ODS, part of the National Institures of Health (NIH), is the lead federal government entity addressing scientific exploration of dietary supplements. View Source for adults, depending on age, sex, and pregnancy status.

Benefits of Magnesium for Sleep

Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day. Studies of older adults also found that magnesium supplementation helped with falling asleep faster and protected against waking up earlier than intended. 

Experts haven’t yet found the exact ways in which magnesium impacts sleep. Some evidence suggests that magnesium impacts the way certain chemicals act in the brain. The chemicals thought to be affected by magnesium include NMDA, GABA, melatonin, renin, and cortisol, all of which may impact how relaxed or tired a person feels.

Magnesium and Insomnia

A few studies suggest that magnesium supplementation can help with insomnia, a disorder that involves trouble falling asleep or staying asleep. In one study, adults in their 60s slept longer, spent less time awake in bed, and received lower scores on an insomnia scale when taking a magnesium supplement. 

More research is needed to determine how magnesium supplements might impact people of other ages who experience insomnia. However, some people take magnesium for insomnia and anecdotally report that it helps.

Magnesium and Restless Legs Syndrome

Many people take magnesium supplements for leg cramps and restless legs syndrome, Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source a sleep disorder that causes uncomfortable sensations in the legs that may make it difficult to sleep. Research suggests magnesium may specifically help with nighttime leg cramps during pregnancy, Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source since they might be caused by low magnesium levels.

Lower magnesium levels may also be linked to more severe cases of restless legs syndrome, but more research is needed. Currently, experts say that there isn’t enough evidence to know for sure if magnesium can treat restless legs syndrome. However, taking magnesium supplements at recommended doses likely won’t have negative effects. Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Magnesium vs. Melatonin: What’s the Difference?

Magnesium is an essential mineral people consume through food, while melatonin is a hormone produced by the brain. Both appear to play a role in sleep quality, sleep timing, and circadian rhythms, which are physical changes that happen over each 24-hour period. Both magnesium and melatonin are also available in supplement form.

A person’s brain creates melatonin in response to darkness, and this increase in melatonin makes them feel tired and want to sleep. For this reason, people sometimes take melatonin supplements for sleep or when they want to change their sleep schedules, such as after traveling far distances.

Magnesium may impact sleep because of the way it affects other chemicals in the brain, including melatonin. Having higher magnesium levels and taking magnesium supplements are both linked to better sleep.

How to Pick Magnesium Supplements for Sleep

Since the Food and Drug Administration (FDA) doesn’t regulate dietary supplements or approve their safety in the same way they do prescription drugs, it’s important to carefully choose which supplements you purchase. Keep these factors in mind while looking:

• Formulation: Magnesium comes in multiple forms, and some may be easier for the body to absorb than others. Specifically, types of magnesium glycinate may be better absorbed. When a supplement is better absorbed, it’s less likely to cause side effects. 
• Dose: Experts recommend sticking to 350 milligrams of magnesium supplements per day or less in order to avoid negative effects. However, many brands sell magnesium supplements in dosages that are higher than this.
• Brand: Look for companies that have their supplements undergo third-party testing. This testing can ensure that the supplements you buy are not contaminated by mold or heavy metals and that their contents match what is listed on the label.

Magnesium glycinate is one form of magnesium easily absorbed by the body and recommended by sleep experts to promote calm, relaxation, and improved sleep.