Understanding the Impact of Magnesium on Sleep

Do you feel that no matter how tired you are, you can't seem to fall asleep at night? Or maybe you wake up frequently, never feeling truly rested?

You're not alone. About 30% of adults struggle with insomnia. [1] But what if the culprit could be as simple as a mineral deficiency? There's a surprising connection between magnesium and sleep, so let's see if this nutrient is your key to finally getting some rest.

What's the role of magnesium in the body?

Our body relies on magnesium for many vital tasks. [2] This essential mineral acts as a major electrolyte, supporting healthy heart rhythms and nerve and muscle function.

It also serves as a cofactor for over 300 enzymes, aiding in crucial processes like metabolism and energy production. It also helps protein, DNA, and RNA synthesis.

How magnesium affects sleep

When it comes to sleep, magnesium calms the nervous system, creating a more relaxed state. It also acts as a natural relaxant by blocking NMDA and activating GABA receptors in the brain. Researchers believe these actions slow its activity and promote feelings of calmness. [3]

This mineral also regulates melatonin, a hormone that manages circadian rhythms. It may also decrease cortisol levels to relieve stress, helping you relax and rest.

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Is there evidence for its correlation with sleep?

A review of existing studies on magnesium and sleep in adults looked at observational (trends) and interventional (supplements) literature. [4] The authors found a positive correlation between the two.

In another instance, researchers investigated how its intake relates to sleep quality and duration in adults over time. They examined data from a long-term health study with nearly 4,000 participants. [5]

People who consumed more magnesium had a slightly better chance of being rested and were less likely to report sleeping less than seven hours. Interestingly, this association with shorter sleep was stronger for those without depression.

They based the collection method on self-reporting, which can be less accurate. To confirm the effects, we'd need more controlled studies with objective sleep measurements.



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Symptoms of magnesium deficiency

Magnesium deficiency can be a concern, but it's most at risk for people with chronic health issues like alcoholism and diabetes. It could also harm those with certain digestive disorders, such as Crohn's disease and ulcerative colitis.

The good news is that healthy kidneys efficiently regulate your levels. Symptoms like nausea, muscle cramps, fatigue, or irregular heartbeat don't automatically mean you're deficient. It's essential to consult a doctor for a diagnosis, as they can have other causes.

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Magnesium supplements

The main types of magnesium supplements are glycinate, oxide, and L-threonate. According to the studies above and the current evidence, all three may improve sleep quality.

Magnesium citrate is another common form. While it's a laxative, it also shows promise in aiding your rest—possibly due to its bioavailability. Studies have yet to reach a definitive conclusion, but it might be worth considering for alongside the others mentioned.

Additionally, this mineral interacts with NMDA, GABA, melatonin, and cortisol to reduce stress by calming the nervous system. The effect encourages healthy circadian rhythms.

What's the recommended dosage?

Per the NIH, daily recommendations are 310–320 milligrams (mg) of magnesium for adult women and 400–420 mg for men. [1] While the jury is out on timing, doctors usually recommend between 30 and 60 minutes before bedtime as optimal for improving sleep.

If you stay within these parameters, there shouldn’t be many negative health implications. But, the citrate formulation may result in loose stools, and some individuals have reported nausea, stomach cramping, and muscle weakness associated with it.



Can magnesium supplements help with insomnia?

A study investigated the effectiveness of magnesium and vitamin B6 for restless legs syndrome (RLS), a common cause of insomnia. [7] The researchers conducted a single-blind trial with 75 participants who had been diagnosed with RLS.

After two months, those taking the supplements showed significant improvements in sleep quality and reduction of symptoms compared to the placebo group. The findings suggest that this approach can be useful for improving this condition.

This mineral also regulates melatonin, a hormone involved in a healthy circadian rhythm. It may also help with the release of serotonin, which plays a crucial role in sleep health. [8]

Risk of high magnesium intake

NHIS suggests not taking more than 350 mg of magnesium daily. Before starting supplementation, it’s always a good idea to speak with your healthcare provider to ensure there are no medication interactions or other health concerns.

Impaired kidney function, pregnancy, and neuromuscular disorders may be contraindications. Otherwise, healthy individuals should face minimal risks. [9]

Dietary sources of magnesium

Magnesium-rich foods like pumpkin seeds, spinach, almonds, and whole grains could be a natural sleep aid. They offer a safe and easy way to boost your intake as part of a healthy diet.

It's important to note that the amount of this mineral in food can vary, and our bodies might absorb it less efficiently than supplements. But incorporating these delicious options is a great first step.

Missing piece to the sleep puzzle

While research suggests a connection between magnesium levels and sleep quality, the definitive benefits of supplementation have yet to be proven.

If you're struggling with sleep, it's essential to consult a doctor to identify underlying causes. But, incorporating magnesium-rich foods into your diet is a safe and potentially helpful approach.

InsideTracker Ultimate Plan monitors your magnesium biomarker through a blood test that focuses on its concentration in red blood cells, the gold standard for assessing its status in the body. If your levels are low, you get tailored recommendations to optimize them and live healthier, longer.

References

[1] “Sleep statistics and Facts,” NCOA Adviser, Mar. 11, 2024. Available: https://www.ncoa.org/adviser/sleep/sleep-statistics

[2] “Office of Dietary Supplements - magnesium.” Available: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[3] “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial,” PubMed, Dec. 01, 2012. Available: https://pubmed.ncbi.nlm.nih.gov/23853635/

[4] A. Arab, N. Rafie, R. Amani, and F. Shirani, “The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature,” Biological Trace Element Research, vol. 201, no. 1, pp. 121–128, Feb. 2022, doi: 10.1007/s12011-022-03162-1. Available: https://pubmed.ncbi.nlm.nih.gov/35184264/

[5] Y. Zhang et al., “Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study,” Sleep, vol. 45, no. 4, Nov. 2021, doi: 10.1093/sleep/zsab276. Available: https://pubmed.ncbi.nlm.nih.gov/34883514/

[6] A. Jadidi, A. R. Ashtiani, A. K. Hezaveh, and S. M. Aghaepour, “Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial,” BMC Complementary Medicine and Therapies, vol. 23, no. 1, Dec. 2022, doi: 10.1186/s12906-022-03814-8. Available: https://pubmed.ncbi.nlm.nih.gov/36587225/

[7] M. Nazarinasab, F. Behrouzian, L. Abdi, A. S. Moghaddam, and S. Sadeghi, “Investigating the effect of magnesium supplement in patients with major depressive disorder under selective serotonin reuptake inhibitor treatment,” Journal of Family Medicine and Primary Care, vol. 11, no. 12, p. 7800, Jan. 2022, doi: 10.4103/jfmpc.jfmpc_1164_22. Available: https://pubmed.ncbi.nlm.nih.gov/36994048/

[8] M. J. Allen and S. Sharma, “Magnesium,” StatPearls - NCBI Bookshelf, Feb. 20, 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK519036/