Considering Magnesium for Improved Sleep: Insights from Medical Experts

When you're longing for a peaceful night's sleep, you might turn to supplements for some bedtime assistance. But it's not just melatonin that can help. In recent years, magnesium has gained popularity, alongside collagen and CBD. According to ConsumerLabs, magnesium holds the second spot as one of the most sought-after supplements, with vitamin D taking the first place. Magnesium is a vital mineral found in whole grains, nuts, seeds, fatty fish, and dark leafy greens, offering a wide range of benefits for your body. "Magnesium plays a crucial role in over 300 bodily functions, from nerve function to blood pressure regulation to metabolism," explains Dr. Melina B. Jampolis, Chief Medical Officer and Co-Founder of Ahara. She emphasizes that magnesium supports the heart, bones, blood sugar, gut, brain, muscles, mood, premenstrual syndrome, stress management, and migraine relief. Jampolis further notes, "Your body requires it for energy production, and it helps regulate calcium, vitamin D, copper, zinc, and potassium."

Despite its significance for overall health, many people fall short of their recommended magnesium intake. "More than half of Americans do not consume enough magnesium through their daily diet," warns Jampolis. Simultaneously, a significant portion of the population struggles with inadequate sleep, as revealed by the Centers for Disease Control and Prevention (CDC). Approximately one-third of Americans fail to meet the recommended sleep duration of seven to nine hours per night, which can have unnoticed repercussions on their health.

So, could magnesium supplements be the solution to sleep problems? In this article, we'll delve into the various types of magnesium, its potential benefits, natural food sources, and whether it can genuinely enhance your sleep quality.

Types of Magnesium for Sleep

Magnesium appears to be a versatile mineral, offering numerous touted benefits, including improved sleep. Dr. Chester Wu, a sleep medicine specialist and medical reviewer at Rise Science, explains, "Magnesium is believed to aid sleep by promoting relaxation through the activation of the part of your nervous system responsible for inducing calmness. It may also have a role in regulating melatonin, the hormone that controls your sleep-wake cycle, although the exact relationship remains unclear. Additionally, magnesium interacts with neurotransmitters in the brain that reduce nerve activity, making it easier for you to fall asleep and stay asleep."

A quick Google search reveals a plethora of magnesium supplement options, ranging from liquids and powders to gummies, to cater to various preferences and health needs. It's essential to note that liquid, powder, and gummy forms often contain added sugars or artificial sweeteners for better taste, which might not be suitable for individuals with diabetes or sugar sensitivities. In contrast, tablets and capsules are typically sugar-free.

Supplemental magnesium comes in various forms, each potentially suitable for enhancing sleep. "The type of magnesium salt used in supplements can produce different effects in the body," explains Dr. Shelby Harris, Director of Sleep Health at Sleepopolis and Clinical Associate Professor of Neurology and Psychiatry at Albert Einstein College of Medicine.

However, it's important to highlight that research on each type of magnesium concerning its impact on sleep is limited. It's advisable to consult with a healthcare provider before introducing any supplement into your routine.

1. Magnesium Citrate

A 2021 small clinical trial published in Magnesium Research suggests that magnesium citrate may be a more bioavailable or easily absorbable form of magnesium, potentially enhancing its effectiveness in promoting better sleep. "Some studies indicate that magnesium citrate and magnesium glycinate may improve sleep quality and facilitate quicker sleep onset," notes Dr. Jampolis.

2. Magnesium Glycinate

Dr. Harris explains, "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."

3. Magnesium Chloride

According to the National Institute of Health (NIH), magnesium chloride may have better bioavailability and complete absorption compared to other magnesium types, such as magnesium oxide. It's also a common ingredient in muscle pain relief creams and lotions.

4. Magnesium L-Threonate

This type of magnesium, also known as magnesium salt L-threonic acid, is a metabolite of vitamin C. Dr. Wu suggests, "This form of magnesium is believed to be the only one that can cross the blood-brain barrier, potentially making it particularly effective in improving sleep quality."

5. Magnesium Oxide

Dr. Jampolis cautions that magnesium oxide is the least efficiently absorbed form of magnesium and is more likely to cause gastrointestinal side effects. It may also be the least expensive magnesium supplement available.

Potential Sleep Benefits of Magnesium

1. Reduced Stress and Anxiety

The turmoil of racing thoughts and anxiety about the future can keep you awake at night. However, research suggests that magnesium may help mitigate stress and alleviate anxiety. "Some studies have suggested that magnesium could regulate neurotransmitters, which are chemicals responsible for transmitting messages between nerve cells in the brain and body. However, more research is needed in this area. Additionally, magnesium might improve sleep by reducing stress-related anxiety, a common disruptor of sleep," explains Dr. Jampolis. More specifically, magnesium may enhance calmness by stimulating GABA (gamma-aminobutyric acid), a neurotransmitter associated with relaxation and stress reduction, as detailed in a 2020 review in Nutrients.

Moreover, there could be a connection between stress and low magnesium levels. A 2020 study published in Magnesium Research found that 44% of individuals with high stress levels had low magnesium levels. The 2020 review mentioned earlier also highlights a potential link between stress and magnesium deficiency, suggesting that stress may contribute to magnesium deficiency, which, in turn, may increase susceptibility to depressive disorders. Nevertheless, further research is necessary to fully understand the relationship between stress, anxiety, and magnesium.

2. Reduced Inflammation

"Magnesium possesses anti-inflammatory properties that can potentially reduce inflammation and enhance sleep quality," notes Dr. Harris. A 2022 review published in Nutrients reported significant reductions in C-reactive protein levels, an inflammation marker, in individuals taking magnesium supplements compared to a placebo group. Less inflammation could lead to a stronger immune system, supporting overall health and well-being. Notably, a 2021 article in Communications Biology suggests that getting more sleep can also bolster your immune health. In other words, more sleep and less inflammation could mean fewer sneezes and more restful nights.

3. Improved Sleep Quality

While magnesium supplements might help initiate sleep, their effectiveness hasn't been consistently proven through research. Nevertheless, recent studies offer promising results. For instance, a 2020 review of 19 randomized controlled trials discovered that magnesium supplementation was linked to improvements in sleep quality, reduced sleep latency (the time it takes to fall asleep), and enhanced sleep efficiency (the percentage of time spent asleep). The review also found that magnesium supplementation was more effective than a placebo in enhancing sleep quality in individuals with insomnia. However, it's crucial to consult with your doctor or a sleep specialist before incorporating magnesium supplements into your routine, as research in this area is still limited.

Quality sleep isn't solely about the number of hours you get but also about how well you sleep. If you've ever experienced multiple awakenings during the night or had difficulty falling back asleep, you understand the importance of sleep quality. Dr. Wu references a prior study, saying

, "Research indicates that magnesium can improve subjective sleep efficiency (the amount of time spent in bed actually asleep), time to sleep onset (how long it takes you to fall asleep), and reduce awakenings. In one study, magnesium was administered to older adults in the form of magnesium oxide tablets twice a day for eight weeks." This research was conducted in 2012 and published in the Journal of Research in Medical Sciences.

Dosage

Dr. Wu offers dosage recommendations for several common magnesium supplements. However, it's essential to consult with your healthcare provider before starting any new supplement, as they can tailor advice to your specific health needs.

- Magnesium Citrate: 200-400 mg, taken 1-2 hours before bedtime.

- Magnesium Glycinate: 200-400 mg, taken 1-2 hours before bedtime.

- Magnesium L-Threonate: 1-2 grams, taken 1-2 hours before bedtime.

- Magnesium Oxide: 200-400 mg, taken during the day or 1-2 hours before bedtime.

Who Should Take Magnesium Supplements?

"Some individuals are more likely to have lower magnesium levels, and if they don't regularly consume magnesium-rich foods, they may benefit from a supplement," advises Dr. Jampolis. She identifies individuals at risk of magnesium depletion, including those:

- Taking ulcer medications or proton pump inhibitors like Prilosec and Nexium or diuretics.

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

Downsides and Precautions

While magnesium supplements can be beneficial, they may not be suitable for everyone, especially individuals with certain medical conditions, pregnant or breastfeeding women, or those taking specific medications.

Pre-existing Conditions: Individuals with renal failure or neuromuscular diseases may need to refrain from taking magnesium supplements. Kidney failure impairs the body's ability to eliminate excess magnesium, leading to potential buildup.

Medication Interactions: Dr. Jampolis notes that magnesium supplementation may interfere with the absorption of certain medications or alter blood levels when taking thyroid medication, antibiotics, statins, diabetes medications, or diuretics. For those on blood thinners, magnesium may increase the risk of bleeding. Always consult your doctor or pharmacist to ensure the safety of magnesium supplementation, especially if you are taking prescription medications.

Side Effects: "Taking magnesium supplements can have potential downsides, such as diarrhea, loose stools, abdominal cramps, low blood pressure, and interactions with certain medications. It's best to speak with your doctor before taking magnesium," advises Dr. Harris.

Toxicity: Excessive magnesium consumption can lead to toxicity, although it is rare. Kidney failure is the primary cause of magnesium overload, which can result in heart problems, irregular heartbeat, diarrhea, stomach cramps, and nausea, according to Dr. Raj Dasgupta, Chief Medical Advisor for Sleep Advisor.

Magnesium-Rich Foods to Include in Your Diet

If you're looking to wake up feeling more refreshed and ready to tackle the day, consider how dietary choices can support better sleep. "The best source of magnesium is from our diet," says Dr. Dasgupta. Incorporate these magnesium-rich foods into your meals and snacks to promote better sleep. You might even try them in recipes like Pumpkin Pie Chia Pudding or Cranberry-Almond Energy Balls.

Here's a list of magnesium-rich foods:

- Pumpkin seeds: 1 oz (providing 37% of the Daily Value)

- Chia seeds: 1 oz (providing 26% of DV)

- Almonds: 1 oz (providing 19% of DV)

- Spinach: ½ cup cooked (providing 19% of DV)

- Cashews: 1 oz (providing 18% of DV)

- Peanuts: 1 oz (providing 15% of DV)

- Soymilk: 1 cup (providing 15% of DV)

- Black beans: ½ cup (providing 14% of DV)

- Edamame: ½ cup (providing 12% of DV)

- Potato: 3½ oz (providing 10% of DV)

- Brown rice: ½ cup cooked (providing 10% of DV)

- Plain yogurt: 8 oz (providing 10% of DV)

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

The Bottom Line

Magnesium is an essential nutrient that plays a vital role in various bodily functions. Research indicates that magnesium supplements may contribute to better sleep by promoting relaxation, reducing stress and anxiety, and fighting inflammation. However, it's essential to remember that sleep aids like magnesium are primarily effective in the short term and may not provide a long-term solution for chronic sleep issues. Lifestyle changes, such as maintaining a consistent sleep schedule, practicing good sleep hygiene, and managing stress, are often more effective for long-term sleep improvement, as suggested by Dr. Wu.

In summary, magnesium supplements are generally considered safe and may support better sleep. It's advisable to consult with your healthcare provider to determine the best approach for addressing your sleep concerns. Additionally, aim to incorporate magnesium-rich foods into your diet to naturally boost your magnesium intake and support your overall well-being.