If you’ve ever spent the night staring at the ceiling, you know how frustrating insomnia can be. It’s not just about feeling groggy the next day—it can also make it harder to stick to your health goals. While a cup of coffee might help you power through, there’s another strategy worth considering: magnesium.
Often referred to as the “relaxation mineral,” magnesium plays a key role in calming the nervous system and helping your body wind down. However, nearly half of Americans don’t get enough of this essential nutrient, which could be contributing to sleepless nights (3). If you’re looking for better shut-eye, magnesium might be the missing piece of your sleep puzzle.
Magnesium is a vital mineral involved in over 300 bodily reactions (3). It supports energy production, nervous system function, and muscle health. Beyond these general benefits, magnesium is particularly valuable for promoting better sleep (1, 3, 5).
According to Daisy Mercer, a registered dietitian at MyFitnessPal, studies show that about 48% of people across all age groups in the U.S. consume less magnesium than the recommended daily amount. This deficiency could be impacting sleep (3). Let’s explore the benefits of magnesium for sleep and help you decide if it’s right for you.
How Magnesium Benefits Sleep
Magnesium is often called a “relaxation mineral” because of its ability to calm both the body and mind (5). Here’s how it works to support better sleep:
Calming the Nervous System
Magnesium boosts the activity of gamma-aminobutyric acid (GABA), a brain chemical that helps calm the mind and relax the body in preparation for sleep (5). Low GABA levels are linked to anxiety and sleep disorders, so magnesium’s effect on this neurotransmitter can be beneficial (6).
Additionally, magnesium helps regulate the body’s stress response by reducing the release of stress hormones like cortisol, promoting a more balanced nervous system (6). By calming your brain and reducing stress, magnesium can play a significant role in improving sleep quality (6).
Reducing Insomnia
Magnesium supports the production of melatonin, the hormone that regulates your sleep-wake cycle. Melatonin signals to your body that it’s time to rest (2).
Low magnesium levels can disrupt melatonin production, potentially leading to difficulties falling or staying asleep (2).
In addition to its role in melatonin production, magnesium’s soothing effects make it a potential tool for addressing insomnia. One analysis found that magnesium supplementation helped people fall asleep nearly 20 minutes faster (5). Another small study among adults with poor sleep quality found that magnesium supplements improved sleep quality (7).
Relieving Restless Leg Syndrome (RLS)
Magnesium is sometimes used to manage restless leg syndrome (RLS), a condition characterized by uncomfortable sensations in the legs that can disrupt sleep (2).
Some studies suggest magnesium can alleviate RLS symptoms, especially if the condition is linked to a magnesium deficiency (8). However, dietitian Emily Sullivan notes that evidence doesn’t support magnesium for muscle cramps unless you’re deficient.
Magnesium may be more effective for RLS when combined with vitamin B6 (9). One study found this combination improved both RLS symptoms and sleep quality (9).
Types of Magnesium
There are several forms of magnesium supplements, each with unique properties. Here are some of the most common:
- Magnesium Citrate: Often used to relieve constipation due to its mild laxative effect (3).
- Magnesium Glycinate: Known for its calming properties, it’s often recommended for sleep support (10).
- Magnesium Oxide: Used as a laxative or to relieve heartburn (3).
- Magnesium Malate: Highly absorbable and sometimes used to alleviate fibromyalgia pain, though studies don’t fully support this use (12, 13).
- Magnesium Chloride: Found in bath products, it’s been shown to help some people fall asleep faster (7).
- Magnesium L-Threonate: Known for its ability to cross the blood-brain barrier, it’s being studied for cognitive benefits (14).
Best Magnesium for Sleep
Magnesium glycinate is often the top choice for sleep due to its calming effects and gentle impact on the digestive system (10). While head-to-head studies are limited, it’s well-tolerated and less likely to cause gastrointestinal side effects compared to other forms (10).
Magnesium Dosage
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, ranging from 310-420 mg per day for adults (3). For sleep support, experts often recommend supplementing with 200-400 mg daily, but consult your doctor if taking more than 350 mg (3).
There’s no specific time to take magnesium for sleep, but the benefits come from long-term use. Start with a lower dose to avoid digestive discomfort and avoid taking magnesium and calcium together, as they compete for absorption (1).
Magnesium-Rich Foods for Sleep
Incorporate magnesium-rich foods like leafy greens, whole grains, nuts, and seeds into your diet. “Chia seeds, pumpkin seeds, almonds, and spinach are great examples,” says Mercer. Other options include tofu, oatmeal, potatoes, and dark chocolate (3).
Try sprinkling pumpkin seeds or almonds on yogurt or adding spinach to your morning smoothie. Use MyFitnessPal to track your magnesium intake and ensure you’re getting enough of this essential nutrient for better sleep.
Magnesium Side Effects
While magnesium is safe for most people, high doses can cause digestive issues like diarrhea, nausea, or cramps. To minimize side effects, start with a low dose, choose gentler forms like magnesium glycinate, and avoid exceeding 350 mg without medical advice (3).
Other Ways to Improve Sleep
Beyond magnesium, consider these tips to enhance your sleep quality:
- Stick to a consistent sleep schedule.
- Create a calming bedtime routine.
- Limit screen time before bed.
- Optimize your sleep environment (cool, dark, and quiet).
- Include melatonin-rich foods like cherries, kiwi, and walnuts.
- Avoid caffeine, alcohol, and heavy meals close to bedtime.
MyFitnessPal’s sleep feature lets you track sleep patterns and identify dietary habits that may affect your rest. Combined with magnesium supplementation, these strategies can create a well-rounded approach to better sleep.
Frequently Asked Questions (FAQs)
What type of magnesium is best for sleep?
Magnesium glycinate is often recommended due to its calming effects and gentle impact on digestion (10).
Is magnesium citrate or glycinate better for insomnia?
Magnesium glycinate is gentler, but some studies suggest magnesium citrate can also support sleep (10, 5).
Is it safe to take magnesium every night for sleep?
Yes, but consult a healthcare provider for personalized advice (1).
How much magnesium glycinate should I take for sleep?
A common dose is 200-400 mg per night, but avoid exceeding 350 mg without medical guidance (3).
The Bottom Line
Magnesium plays a significant role in promoting sleep by calming the nervous system, supporting melatonin production, and potentially reducing insomnia or restless leg syndrome (10). While supplements can help, focus on increasing magnesium intake through nutrient-dense foods like leafy greens, nuts, seeds, and dark chocolate (3).
MyFitnessPal’s sleep feature integrates sleep data from connected apps, helping you identify patterns in your diet that might affect your rest. Download the app now to get started.
The post “Does Magnesium Work for Sleep?” first appeared on the MyFitnessPal blog.
