Additional magnesium in your diet has the potential to help you sleep better. While researchers recognize that magnesium plays an important role in sleep regulation, they do not fully understand the effect of magnesium on sleep behaviors.
“What’s clear from the research is that a lack of magnesium negatively impacts sleep.”
What’s clear from the research is that a lack of magnesium negatively impacts sleep. A serious shortage of magnesium in the body is rare. However, some of the signs of insufficient magnesium in your diet are muscle weakness and tiredness. Low levels of magnesium are associated with poor sleep and insomnia. Anxiety and depression also correlate with low magnesium, and both anxiety and depression can contribute to insomnia.
Magnesium is a relatively new treatment recommendation for better sleep. This nutrient plays a large role in sleep regulation. Current research shows that additional magnesium can help the body relax and even improve symptoms of insomnia.
If you are interested in using magnesium as a natural sleep aid, talk to your doctor about whether it might work for you.
What is Magnesium?
Magnesium is a nutrient essential for more than 300 processes in your body. Magnesium maintains a healthy immune system, regulates muscles and nerve function, ensures a steady blood pressure, and keeps your bones strong. Magnesium also helps manage blood sugar levels and is needed for protein and energy production.
Recommended Magnesium Intake
Health experts recommend adults take in 300 to 420 milligrams of magnesium daily. The appropriate amount depends on your sex, age, and whether you are pregnant or breastfeeding. Without magnesium supplements, as many as 48% of Americans do not get enough daily magnesium.
Certain groups are at higher risk for insufficient magnesium levels:
- Older adults
- Teenagers
- People with Type 2 diabetes
- People who drink excessive amounts of alcohol
- People with gastrointestinal disorders
Foods with Magnesium
You can find magnesium naturally in many foods, including:
- Leafy green vegetables, such as spinach or swiss chard
- Nuts, legumes, and seeds, including cashews, almonds, peas, and beans
- Yogurt and milk
- Tofu, soy milk, and other soy products
- Whole grains, like brown rice
You can also find magnesium in fortified foods. Many breakfast cereals have added magnesium.
Can Magnesium Help You Sleep?
Additional magnesium in your diet has the potential to help you sleep better. While researchers recognize that magnesium plays an important role in sleep regulation, they do not fully understand the effect of magnesium on sleep behaviors.
What’s clear from the research is that a lack of magnesium negatively impacts sleep. A serious shortage of magnesium in the body is rare. However, some of the signs of insufficient magnesium in your diet are muscle weakness and tiredness. Low levels of magnesium are associated with low sleep levels and insomnia. Anxiety and depression also correlate with low magnesium levels, and both anxiety and depression can contribute to insomnia.
Magnesium and Insomnia
Insomnia is a common sleep disorder where you have difficulty falling asleep, staying asleep, or both. People with insomnia experience a lack of energy and don’t feel refreshed in the morning. They may also struggle with excessive daytime sleepiness, irritability, anxiety, or depression.
What are the Benefits of Magnesium?
In addition to improving sleep, magnesium supplements can be used to treat other health conditions:
- Osteoporosis: Magnesium is a component of the bone-building process. Preliminary research shows that magnesium supplements can reduce bone loss caused by osteoporosis.
- Cardiovascular Disease and Hypertension: Research shows that magnesium may reduce the risk of stroke or heart disease. However, participants in these studies were given a variety of nutrients, so the results can’t be attributed to magnesium alone. Additionally, research shows magnesium can reduce blood pressure, but only minimally.
- Type 2 Diabetes: Because magnesium plays a role in the breakdown of sugars in the body, if you have a high amount of magnesium in your diet, you’re less likely to develop type 2 diabetes. Researchers currently have insufficient evidence to prove that magnesium is effective in managing type 2 diabetes if you already have the disease.
What are the Risks of Magnesium?
Magnesium supplements, when taken in appropriate doses, pose few risks. The kidneys of healthy individuals can eliminate any extra magnesium in the urine. If you take high-dose magnesium medications or dietary supplements, you may experience:
- Diarrhea
- Cramping
- Nausea
We would always recommend you see your local GP before going ahead and grabbing any supplement, simply because if you don’t need it, you are wasting your money and you could also do more harm than good.
