Is Magnesium a Magical Cure for Troubled Sleep?

Thanks to claims by influencers and celebrities, the supplement is flying off the shelves. Whether it actually helps beat insomnia is another story.

Magnesium is social media's new favorite magic aid for sleep. Here's what science says

Sleep - many of us don't get enough of it, and I say that as the host of a morning show, so I know what I'm talking about. But when you see people online pushing magnesium supplements to help with sleeplessness, do they know what they're talking about?

Magnesium Supplements Are a Buzzy New Sleep and Anxiety Aid. Do They Work?

Magnesium, of course, isn’t new. It’s a mineral element that you already have in your body, thanks to foods like nuts, seeds, beans, and certain vegetable and dairy items. It works within the cells of multiple body systems to keep muscles, nerves, and other parts functioning properly.

The internet swears that this magnesium supplement blend is the secret to a good night’s sleep

“It’s adaptogenic (like a chameleon) when it comes to processes and provides assistance to our brains, hearts, blood glucose regulation system, energy pathways and psychological and neuromuscular function. Naturally, we find it in pumpkin seeds, greens (including swiss chard and spinach), almonds and, thankfully, quality dark chocolate.” Gilly adds.

What Time Of Day Should You Take Magnesium? It Depends — Here's What To Know

Today, we're talking through the timing of four of the most popular forms.Magnesium glycinate (or more accurately, bisglycinate) pairs magnesium with two molecules of glycine—an amino acid that supports protein status in the body, but has also been found to promote relaxation and improve sleep quality2 in clinical trials.* The combination of magnesium and glycine is highly bioavailable, meaning it's easy for the body to absorb and you shouldn't need to take it with a meal. Unlike other types of magnesium supplements that are less absorbable and can, let's say, stimulate the bowels, taking magnesium glycinate should not send you to the bathroom. All things considered, this is a supplement that is best taken at bedtime when you're looking to wind down from the day and prepare for a night of deep, uninterrupted sleep.

Can Magnesium Supplements Really Help You Sleep?

The evidence for their sleep-inducing benefits is thin, but experts say that in some cases there’s no harm in giving them a try.

Does Magnesium Help You Sleep?

Studies have found a link between low levels of magnesium, an essential mineral that plays a crucial role in a wide range of bodily processes, and sleep disorders. But if you are concerned you aren’t getting enough magnesium, changing your diet may be a better option than taking a supplement, as “there is really sparse evidence that taking super-therapeutic doses of magnesium will give you a benefit,” said Dr. Raj Dasgupta, a professor of pulmonary and sleep medicine at the University of Southern California. NIH

Magnesium and the Brain: The Original Chill Pill

There are some safety considerations with respect to magnesium supplementation. If you have normal kidney function, you do not have myasthenia gravis, bowel obstruction, or bradycardia, you should be able to supplement without too many worries. In addition, magnesium interferes with the absorption of certain pharmaceuticals...

Magnesium Benefits, Dosage Recommendations and Best Types

To prevent a laxative effect, stick to the proper dose of magnesium and aim to have no more than 300–400 milligrams at one dose. Consuming high doses may result in side effects like: GI upset, irregular heartbeat, low blood pressure, confusion, slowed breathing...

Magnesium: The Magical Mineral

In the case of magnesium the only known contraindication is severe renal failure. So if you have any history of kidney problems or know of any loss of kidney function, be sure to check with your doctor before taking any magnesium supplement.

The Benefits of Dietary Magnesium

The study was done on dietary magnesium, not supplements. The researchers maintain that people should improve their magnesium intake through nutritional sources, and state that it is premature to recommend magnesium supplements based on current data.

The Definitive Guide To Magnesium & Magnesium Supplements

Magnesium is the second most abundant mineral inside our cells and the second most common deficiency, next to Vitamin D.

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

Supplementation of magnesium appears to improve subjective and objective measures of insomnia in elderly people and may become a useful instrument in managing sleep disorders in the elderly, which could also be extended as a helpful aid to the general population.

The Magic of Magnesium: A Mighty Mineral Essential to Health

Did you know that this mighty mineral may be even more essential for health? Here’s what I recommend: Keep your calcium intake between 800-1,400 mg per day, adding enough magnesium to balance it. For example, if you take 1,000 mg of calcium per day, you need at least 500-800 mg of magnesium.