Does Magnesium Help You Sleep?

May 10, 2024

By now we have all heard magnesium is supposed to be good for sleep. But how much do we need and why does it work?

 

Quick science lesson: Magnesium is a mineral essential to our bodies, as it plays a role in muscle and nerve function, blood sugar control, heart rhythm, anxiety, exercise performance, and also the quantity and quality of sleep. We SHOULD be getting between 310 and 420 milligrams a day, depending on our age and sex, but according to sleepfoundation.org 50% of US adults and kids are not getting the amount of magnesium their bodies need through diet alone. Individuals with higher amounts of magnesium present in their bodies are found to have better sleep, longer sleep times, and be overall less tired during the day. 

To make matters a little confusing, there are multiple forms of magnesium, and each comes with slightly different benefits. Here is a quick rundown of the most common forms:

Magnesium Citrate: A form of magnesium that is bound with citric acid. This variant is easily absorbed, and in some studies has been shown to have calming and mild laxative effects. 

Magnesium Oxide: Not your best bet for increasing your magnesium levels as it isn’t easily absorbed, but studies have shown in may be beneficial for those suffering from heartburn, indigestion, constipation, and even migraines.

Magnesium Chloride: Easily absorbed and will help raise magnesium levels in the body. Some evidence suggests this variant in a cream form can help relax sore muscles.

Magnesium Malate: This option is well absorbed, and a great option if you don’t need the additional laxative effects of other forms of magnesium. In small studies, this type has been shown to have a positive effect on those suffering from fibromyalgia, but more studies should be done to confirm this link. 

Magnesium Sulfate: More commonly referred to as Epsom Salts, this type is best dissolved in a bath to each tired and achy muscles, not as an ingested supplement. 

Magnesium Glycinate: This version, found in protein rich foods, has been shown to improve sleep and help treat some inflammatory conditions in animal studies. There is also a positive link to helping with mental health issues such as anxiety and depression. 

If you are like the average American and have trouble meeting your daily suggested magnesium levels, you may want to look into supplementation. Here are few supplement suggestions to get you started. 

 

Research Source: Hill, Ansley “ 10 Types of Magnesium (and What to Use Each For) https://www.healthline.com/nutrition/magnesium-types

 

 

 

*The contents of this blog should not be considered medical advice. Please ask your practitioner prior to starting new supplements. 

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