Think the Taking Magnesium for Better Sleep Trend Is Fake? Think Again
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
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.
“A small number of studies exist that investigate the relationship of magnesium supplement intake and sleep,” says Taylor C. Wallace, PhD, CFS, FACN, FAND, CEO of Think Healthy Group in Washington, DC, who teaches at George Washington University as well as at the Friedman School of Nutrition Science and Policy at Tufts University. “One of the larger clinical trials showed that supplemental magnesium intake increased melatonin levels, and this could be a potential mechanism for why magnesium may be helpful for sleep,” he says. (Melatonin is the hormone that’s in charge of your sleep-wake cycle.) It also might lead to better regulation of the sympathetic and parasympathetic nervous system, research shows, easing the mental and physical stress that may lead to issues that interfere with sleep.
What is magnesium?
Magnesium is a mineral nutrient that’s key for regulating nerve and muscle function, blood sugar and blood pressure, and is essential for building healthy bones, according to the National Institutes of Health Office of Dietary Supplements (NIH).
Nuts, pumpkin and chia seeds, tofu, dark leafy greens like spinach, quinoa, edamame, and even dark chocolate are good sources of dietary magnesium, says Laura Iu, CDN, registered dietitian and owner of Laura Iu Nutrition in New York City.
Which type of magnesium is best for sleeping?
The problem with many types of magnesium supplements is that they cause the unpleasant side effect of digestive issues such as diarrhea, abdominal cramping, or nausea. This is why magnesium glycinate, which is available in many supplements, is a better, more tolerable choice. Magnesium glycinate is made from the combination of magnesium and the amino acid glycine, which has antioxidant and anti-inflammatory properties. It is less likely to upset your stomach since it’s a bioavailable form of the mineral that’s absorbed better.
"For people with GI issues, I usually recommend this glycinate form, since it doesn't typically have a laxative effect," says Iu. "Magnesium glycinate is believed to be better absorbed because it’s a chelated form, meaning magnesium is paired with the amino acid glycine, which helps it pass through the gut more easily. When it's absorbed more efficiently, your body can use more of the magnesium."
Magnesium Glycinate 200 mg
Magnesium Citrate 250 mg per serving
How does magnesium help you sleep?
It may relax muscles: A study by the University of Alabama, the University of North Alabama and Central Washington University found that magnesium can have a positive effect on various aspects of muscle performance. “Overall, magnesium helps promote muscle relaxation, which is important for achieving a peaceful night of sleep,” says Iu.
It may help calm anxiety: Magnesium also may calm your mind when you’re anxious before bedtime, says Iu. “Magnesium helps regulate gamma aminobutyric acid, also known as GABA, which is the brain's calming neurotransmitter,” she says. “This essentially inhibits brain activity, so that it’s easier to fall asleep.” And then there’s the melatonin factor: “Magnesium also helps convert tryptophan into melatonin, a hormone that’s responsible for signaling that it’s time to sleep.”
How much magnesium should I take for sleep?
Since there isn't a lot of research to determine how much you should take for sleep specifically, some doctors recommend that if you are taking a supplement simply take it a half hour before bedtime. The amount you should take for sleep or any other purpose is something to work out with your healthcare provider, since it depends on what you eat as well as your age, sex and other factors.
These are the recommended daily amounts of magnesium from all sources (food, beverages, supplements, etc.), according to the NIH:
Adult women: 310-320 mg per day
Pregnant women: 350-360 mg per day
People who are breastfeeding: 310-320 mg
Adult men: 400-420 mg
Regardless of how much you take for sleep, your total intake of magnesium from only dietary supplements should not exceed 350 mg.
Is it okay to take magnesium every night for sleep?
For most people, yes. The NIH says most adults can safely take up to 350 mg of magnesium daily in supplement form (your recommended daily amount may be higher, since it includes the magnesium in the food you eat).
Still, it’s key that you talk to your doctor before starting. If you have a kidney condition, too much magnesium can be toxic. Other potential issues: “Magnesium can bind with certain medications, particularly tetracycline and similar antibiotics, and prevent their full absorption,” says Wallace. It's a good idea to mention that you’re taking magnesium to your pharmacist as well.
The bottom line:
Magnesium may help you relax and get better sleep, but talk with your doctor about whether you should try to get more and if so, whether you should take a supplement.
You Might Also Like
