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Can Magnesium Really Help You Sleep Better? The Answer May Surprise You

Magnesium is trending with sleepmaxxing TikTok influencers touting the latest hacks for better shut-eye. The trendy mineral is mixed into “Sleepy Girl Mocktails,” flavored with tart cherry juice and prebiotic soda as a cool girl sleep aid. But is this magnesium madness just hype or could it really help you get to sleep? It turns out that the answer is…maybe. And one form of the mineral could work better than others without the common digestive side effects. While it’s super trendy, there’s not a lot of scientific evidence to prove that magnesium supplements are a truly effective sleep aid.

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 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: Can this 'miracle mineral' really help us sleep?

It's been described as the mineral of the moment. Millions of us are taking magnesium for a whole range of reasons. Can it help us sleep better? Sort our digestion problems? Give our busy brains a moment of peace? In the fast-moving world of supplements, it's magnesium's time to shine. And the industry is booming. The global magnesium market is worth nearly £3bn and that's set to nearly double over the next decade.

 The Best Type of Magnesium for Sleep, According to Experts

Dr. Chen also recommends magnesium glycinate over other forms if you want to use it for workout recovery or sleep. “For workout recovery, magnesium glycinate is one of the best forms because it’s a more gentle form and highly bioavailable, making it effective for easing muscle tension and reducing cramping,” he says, echoing Dr. Volpe’s sentiments. But he adds that magnesium citrate is another good option for replenishing magnesium stores quickly after intense exercise. He also says magnesium glycinate is the best choice for sleep, “because glycine is known for its calming properties that help reduce fatigue, support relaxation, and support better sleep quality,” he says. While magnesium glycinate may be the best choice, any form may be beneficial.

 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.

Articles of Interest

Can Magnesium Help You Sleep? Benefits, Types, and Optimal Timing

Magnesium glycinate: This is a very popular supplement for sleep. Research has found magnesium glycinate helps treat depression symptoms, which might include trouble sleeping. Your body might also more easily absorb it than others since it's highly bioavailable. Easy absorption typically reduces side effects.

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 Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial

Magnesium bisglycinate supplementation modestly improved insomnia severity in adults reporting poor sleep quality. Future research should include objective sleep assessments, longer intervention periods, and better characterization of potential high responders by systematically assessing baseline dietary magnesium intake and status.

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 and mocktails for better sleep: Do they work?

You may have seen “sleepy girl mocktail” recipes making the rounds on social media, promising deep and restful sleep. Usually, these non-alcoholic beverages include a combination of tart cherry juice with other ingredients, like a magnesium supplement powder.

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

Should You Take Magnesium For Sleep? Doctors Explain How To Get The Mineral's Calming Effects

This form of magnesium is most involved with the neurotransmitter GABA. Its function is to send messages to block signals from your central nervous system to produce a calming effect on the body, according to Cleveland Clinic. “When magnesium glycinate is present, it stimulates the production and activity of the GABA neurotransmitter,” says Rohrscheib. “It has to be highly active to initiate and maintain sleep."

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 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.