Does Magnesium Work for Sleep?

[ad_1] <img width="800" height="422" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/does-magnesium-work-for-sleep-1024x540.jpg" class="attachment-large size-large wp-post-image" alt="Does Magnesium Work For Sleep? | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/does-magnesium-work-for-sleep-1024x540.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/does-magnesium-work-for-sleep-300x158.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/does-magnesium-work-for-sleep-768x405.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/does-magnesium-work-for-sleep.jpg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> For those who’ve ever spent the night time staring on the ceiling, you understand how tense insomnia will be. It makes it more durable to get by the day, not to mention stick with your well being targets. Positive, a cup of espresso would possibly get you going, however there may be one other technique that may assist.

Magnesium, usually known as the “leisure mineral,” performs a task in calming your nervous system and serving to you unwind.

Practically half of People don’t get sufficient of this important nutrient, leaving them in danger for sleepless nights (3). For those who’re searching for higher slumber, magnesium would possibly simply be the lacking piece to your sleep puzzle.

Magnesium is a necessary mineral concerned in over 300 reactions within the physique (3). It performs an important function in power manufacturing, nerve operate, and muscle well being. Past these common advantages, magnesium is especially invaluable for selling restful sleep (1, 3, 5).

In keeping with Daisy Mercer, registered dietitian at MyFitnessPal, research present that roughly 48 % of individuals of all ages in the USA eat lower than the really useful quantity of magnesium day by day. And which will impression sleep (3). Let’s dive into the advantages of magnesium for sleep so you possibly can resolve if it’s best for you.

How Magnesium Advantages Sleep

Magnesium is commonly known as the “leisure mineral” as a result of it performs a big function in calming the physique and thoughts (5).

Listed below are a number of the methods it really works to help higher sleep:

Might calm the nervous system

Magnesium promotes the exercise of gamma-aminobutyric acid (GABA). That’s a mind chemical that helps quiet the thoughts and loosen up the physique in preparation for sleep (5). Low ranges of GABA are linked to anxiousness and sleep disturbances, so magnesium’s affect on this neurotransmitter could also be useful (6).

Moreover, magnesium helps cut back stress by regulating the physique’s stress-response system. It lowers the discharge of stress hormones like cortisol and helps a extra balanced nervous system (6).

By doing double obligation calming the mind and minimizing stress, magnesium can play a task in serving to you sleep (6).

Can cut back insomnia

Magnesium helps the manufacturing of melatonin, the hormone that controls the sleep-wake cycle. And melatonin helps sign to your physique that it’s time to relaxation (2).

When magnesium ranges are low, melatonin manufacturing could also be disrupted, probably resulting in difficulties falling or staying asleep (2).

Along with its function in making melatonin, magnesium’s calming results make it a possible device for addressing insomnia. One evaluation discovered that magnesium supplementation helped individuals go to sleep virtually 20 minutes sooner (5).

One other small examine amongst adults with poor sleep high quality discovered {that a} magnesium complement resulted in enhancements in sleep high quality (7).

Might Assist Soothe Stressed Leg Syndrome (RLS)

Some individuals discover magnesium useful for managing Stressed Leg Syndrome (RLS). RLS is a situation characterised by uncomfortable sensations within the legs, which may disrupt sleep (2).

Some research have discovered that magnesium might assist alleviate signs, notably when RLS is related to magnesium deficiency (8). However MyFitnessPal registered dietitian Emily Sullivan says the proof doesn’t help utilizing magnesium for muscle cramps until you’re poor.

Magnesium would possibly assist with RLS when it’s mixed with vitamin B6 (9). One examine discovered that this combo helped enhance RLS signs and sleep high quality (9).

Forms of Magnesium

There are a number of frequent kinds of magnesium dietary supplements, every with totally different properties. Listed below are a number of the extra frequent kinds.

Magnesium citrate is commonly used to assist with constipation as it could have a light laxative impact (3).

Magnesium glycinate is understood for its calming properties and is commonly really useful for selling sleep (10).

Magnesium oxide can be utilized as a laxative or to alleviate heartburn (3).

Magnesium malate is taken into account a really absorbable type of magnesium. Some individuals use it to alleviate ache in fibromyalgia, although research don’t help this use (12, 13).

Magnesium chloride could also be present in bathtub merchandise. One examine utilizing a particular type of oral magnesium chloride discovered it helped a small group of individuals go to sleep sooner (7).

Magnesium L-threonate stands out for its potential to cross the blood-brain barrier, so it’s being studied for its potential cognitive advantages (14).

Greatest magnesium for sleep

Magnesium glycinate is a best choice for serving to with sleep because of its potential to help leisure and calm the nervous system (10). The mixture of magnesium with glycine might make it notably useful for enhancing sleep high quality and decreasing insomnia (10).

Whereas there aren’t head-to-head research suggesting that magnesium glycinate is the very best magnesium for sleep, I choose it to different types of magnesium as a result of it’s well-tolerated and unlikely to trigger gastrointestinal unintended effects (10).

Magnesium Dosage

The really useful dietary allowance (RDA) for magnesium varies by age and intercourse however ranges from 310–420 mg per day for adults (3).

For common well being and sleep help, most consultants suggests to complement within the vary of 200–400 mg per day (3). Nonetheless, test along with your physician earlier than taking greater than 350 mg per day of magnesium (3).

In the meantime, there’s no set time of the day to take magnesium for sleep. The advantages include long-term use. It's possible you'll wish to begin with a decrease dose, particularly when you’re new to magnesium dietary supplements, to keep away from potential digestive upset (1). Additionally, since magnesium and calcium compete for absorption, it’s finest to keep away from taking these two dietary supplements collectively (1).

Meals Sources that Might Assist With Sleep

Quite a lot of nutrient-dense meals, together with leafy greens, entire grains, nuts and seeds are full of magnesium (3).

“Some good examples are chia seeds, pumpkin seeds, almonds, and spinach,” says Mercer. “These meals will be simply added into your routine to help sufficient magnesium ranges and, due to this fact, higher sleep.”

Listed below are another meals that present a pleasant enhance of magnesium (3):

Tofu

Oatmeal

Potatoes

Darkish chocolate

So, sprinkle pumpkin seeds or almonds over your yogurt or have them as a standalone snack. Add some spinach to your morning smoothie to spice up the magnesium content material.

Together with magnesium-rich meals in your weight loss program will help you meet your day by day magnesium quota, which can translate to sleep advantages (3). You need to use MyFitnessPal to trace your meals consumption and make sure you’re consuming quite a lot of magnesium-boosting meals, like leafy greens and nuts, daily.

Concerning the Specialists

Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin skilled, media character, vitamin marketing consultant, and writer. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the e-book Sugar Shock.

Daisy Mercer, RD, is a Meals Information Curator at MyFitnessPal. She graduated along with her bachelors of Meals Science and Dietetics from Colorado State College and accomplished her dietetic internship with the VA San Diego Healthcare system.

Emily Sullivan, RD is a meals knowledge curator at MyFitnessPal. She earned her bachelor’s diploma and accomplished her dietetic internship at The Ohio State College, and obtained her culinary arts diploma from Johnson and Wales College.

Magnesium Facet Results

Whereas magnesium dietary supplements are secure for most individuals, they will trigger unintended effects, particularly when taken in excessive doses (3).

The most typical unintended effects embrace digestive points similar to diarrhea, nausea, or abdomen cramps (3). These are sometimes related to sure kinds of magnesium, like magnesium citrate or magnesium oxide, which have laxative results (3).

One time, I used to be at a enterprise lunch, and the topic of magnesium got here up. The individual I used to be eating with shared that she began taking magnesium and couldn’t abdomen it due to the unintended effects. After discussing it, I realized she was taking magnesium citrate, so I steered switching to magnesium glycinate. She later let me know that this straightforward swap did the trick!

To reduce or keep away from unintended effects, think about the following tips:

Start with the smallest really useful dose and progressively enhance if wanted (3).

Go for kinds like magnesium glycinate or magnesium malate, that are gentler on the gastrointestinal (GI) system (3).

Keep on with lower than 350 mg per day until in any other case suggested by a healthcare supplier (3).

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Different Methods to Enhance Sleep

Whereas magnesium might play a task in selling sleep, pairing it with different pure methods and life-style changes will be useful (4).

Listed below are a couple of extra methods to enhance sleep:

Follow a constant sleep schedule . Going to mattress and waking up on the identical time every day helps regulate your physique’s inside clock, making it simpler to go to sleep (4).

Create a chilled bedtime routine . Enjoyable actions like studying, mild stretches, and meditation will help sign to your mind that it’s time to wind down (4).

Restrict display time earlier than mattress . The blue gentle emitted by gadgets can intrude with melatonin manufacturing (4). Strive setting gadgets apart at the least an hour earlier than mattress (4). (Longer is healthier.)

Optimize your sleep setting . Maintain your bed room cool, darkish, and quiet (4).

Embrace melatonin-rich meals in your weight loss program. Meals like tart cherries, kiwi, and walnuts, are pure sources of melatonin . Together with these as a part of a light-weight bedtime snack might assist promote sleepiness (15).

Keep away from sleep wreckers. Cut back caffeine and alcohol consumption within the hours main as much as bedtime. Keep away from a heavy dinner and late-night snacks to forestall indigestion in the course of the night time (4).

MyFitnessPal has a useful sleep characteristic that connects to your Apple Watch or different sleep-tracking system. You need to use it to get a snapshot of your sleep and consuming habits to make higher sleep-supporting selections.

When mixed with these practices, magnesium supplementation can complement your efforts by supporting leisure and decreasing elements like muscle rigidity or stress which will intrude with sleep (10). Collectively, these approaches create a well-rounded technique for higher relaxation.

Incessantly Requested Questions (FAQs)

Which form of magnesium is finest for sleep? Magnesium glycinate is commonly really useful for sleep due to the calming results of glycine and it’s simpler on the GI system (10). Nonetheless, different types of magnesium have been studied and located to be useful for sleep (7).

Is magnesium citrate or glycinate higher for insomnia? Many individuals choose magnesium glycinate for insomnia because it’s gentler in your GI system, however some research have discovered that magnesium citrate will help promote higher sleep, too (10, 5).

Is it okay to take magnesium each night time for sleep? Sure, it’s usually secure to take magnesium nightly for sleep, however seek the advice of a healthcare supplier for personalised recommendation (1).

How a lot magnesium glycinate ought to I take for sleep? It’s frequent to take between 200–400 mg per night time for sleep (3). Nonetheless, speak to your physician when you’re taking on 350 mg, which is taken into account the secure higher restrict for dietary supplements (3).

The Backside Line

Magnesium performs an essential function in selling sleep by calming the nervous system, supporting melatonin manufacturing, and probably decreasing signs of insomnia or Stressed Leg Syndrome (10).

When you can take dietary supplements to enhance your sleep, you can too enhance your magnesium consumption by nutrient-rich meals like leafy greens, nuts, seeds, and darkish chocolate (3).

The MyFitnessPal sleep characteristic integrates sleep knowledge out of your linked apps and offers insights that may assist you to discover patterns in your weight loss program that could be impacting your sleep. Obtain the app now.