Evidence-Based Benefits of Magnesium for Sleep

Table of ContentsView AllTable of ContentsHow Magnesium Benefits SleepTypesDosageWho Can Benefit?Foods With MagnesiumSide Effects

Table of ContentsView All

View All

Table of Contents

How Magnesium Benefits Sleep

Types

Dosage

Who Can Benefit?

Foods With Magnesium

Side Effects

There are many potential benefits of supplementing with magnesium for sleep, ranging from calming your nervous system and reducing insomnia to alleviating anxiety and soothing restless leg syndrome. Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including those linked to sleep.

There are several types of magnesium, including magnesium glycinate, oxide, and L-threonate. Some research suggests that certain types of magnesium, including magnesium glycinate and magnesium L-threonate, may improve sleep quality and duration. Magnesium oxide, on the other hand, is used to treat magnesium deficiency and acid reflux (heartburn).

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Approximately 30% of adults struggle with insomnia, and magnesium is gaining popularity as anatural sleep aid supplement.While researchers are still exploring the connection between magnesium and sleep, some evidence suggests that magnesium has potential benefits that may help you get a more restful and rejuvenating sleep.

Calm the Nervous System

Magnesium also helps regulatemelatonin, a hormone that maintains yourcircadian rhythm(sleep-wake cycle).By enhancing GABA activity, magnesium may help calm your mind, relieve anxiety, and help you get a good night’s sleep.

Reduce Insomnia

Some research suggests that magnesium deficiency can lead to sleep problems, such asinsomnia. Supplementing with magnesium can help restore magnesium levels, promoting healthier sleep patterns. A recent review of three small studies found that magnesium supplementation boosts natural melatonin production and may help older adults with insomnia fall asleep quicker, wake up less frequently throughout the night, and stay asleep longer.

In another study, participants who took daily combined magnesium, melatonin, and vitamin B complex supplements for three months reported improved sleep and fewer sleep disturbances.

Alleviate Anxiety and Depression

Mental health disorders, such asanxiety and depression, are linked to an increased risk of insomnia and poor sleep quality.Research shows that magnesium supplementation can improve depression symptoms and reduce anxiety, which suggests magnesium may help enhance sleep quality.

Soothe Restless Leg Syndrome (RLS)

Magnesium Citrate for Constipation

Types of Magnesium

There are several types of magnesium supplements, and each has potential benefits for your brain and body. The following are forms of magnesium that may help improve sleep quality.

Magnesium vs. Melatonin for Sleep

Talk to a healthcare provider for support in choosing the supplement that suits your needs, preferences, and overall health.

The recommended daily allowance (RDA) of magnesium varies, depending on your age and biological sex. The National Institutes of Health recommends a daily dietary intake of 310–320 milligrams (mg) of magnesium for adult women and 400–420 mg for adult men.It is generally considered safe to take magnesium every night.

The RDA is a general guideline for overallmagnesium intake, not specifically for promoting sleep. As with any supplement, it is best to consult a healthcare provider to determine the most suitable dosage based on your overall health.

There is no official recommended time for taking magnesium forsleep. However, taking it about an hour before bedtime should give the mineral sufficient time to bind to and activate the brain’s GABA receptors and relax your muscles, which may help your brain and body relax.

How long it takes magnesium to improve sleep varies from person to person. Some people may notice improved sleep quality within a week, while others with a severe deficiency may take longer to see benefits.

Who Should Take Magnesium?

6 Ways Magnesium Can Help You Reach Your Weight Loss Goals

Food Sources

Incorporating magnesium-rich foods into your diet helps meet your body’s magnesium needs, supports overall health, and may improve your sleep. The following foods provide a natural and balanced source of magnesium:

Magnesium is considered safe for most people, but it is possible to experience side effects when supplementing with magnesium, especially whentaking large doses. Possible magnesium supplementation side effects include:

Summary

While most people can consume sufficient amounts of magnesium through diet alone, certain groups, such as those with digestive disorders or diabetes, may benefit from magnesium supplementation.

16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Magnesium - health professional fact sheet.Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020; 12(12):3672. doi: 10.3390/nu12123672Alizadeh M, Karandish M, Asghari Jafarabadi M, et al.Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.Nutr Metab (Lond). 2021;18(1):57. doi:10.1186/s12986-021-00586-9Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z​​Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Jadidi A, Rezaei AA, Khanmohamadi AA, Aghaepour SM.Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial.BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8MedlinePlus.Magnesium citrate.PubChem.Magnesium glycinate.MedlinePlus.Magnesium oxide.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276MedlinePlus.Magnesium in diet.ConsumerLab.What are the side effects of magnesium supplements?.

16 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Magnesium - health professional fact sheet.Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020; 12(12):3672. doi: 10.3390/nu12123672Alizadeh M, Karandish M, Asghari Jafarabadi M, et al.Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.Nutr Metab (Lond). 2021;18(1):57. doi:10.1186/s12986-021-00586-9Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z​​Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Jadidi A, Rezaei AA, Khanmohamadi AA, Aghaepour SM.Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial.BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8MedlinePlus.Magnesium citrate.PubChem.Magnesium glycinate.MedlinePlus.Magnesium oxide.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276MedlinePlus.Magnesium in diet.ConsumerLab.What are the side effects of magnesium supplements?.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institutes of Health: Office of Dietary Supplements.Magnesium - health professional fact sheet.Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020; 12(12):3672. doi: 10.3390/nu12123672Alizadeh M, Karandish M, Asghari Jafarabadi M, et al.Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.Nutr Metab (Lond). 2021;18(1):57. doi:10.1186/s12986-021-00586-9Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z​​Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Jadidi A, Rezaei AA, Khanmohamadi AA, Aghaepour SM.Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial.BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8MedlinePlus.Magnesium citrate.PubChem.Magnesium glycinate.MedlinePlus.Magnesium oxide.Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276MedlinePlus.Magnesium in diet.ConsumerLab.What are the side effects of magnesium supplements?.

National Institutes of Health: Office of Dietary Supplements.Magnesium - health professional fact sheet.

Morin CM, Jarrin DC.Epidemiology of insomnia: Prevalence, course, risk factors, and public health burden.Sleep Med Clin. 2022;17(2):173-191. doi:10.1016/j.jsmc.2022.03.003

Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020; 12(12):3672. doi: 10.3390/nu12123672

Alizadeh M, Karandish M, Asghari Jafarabadi M, et al.Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.Nutr Metab (Lond). 2021;18(1):57. doi:10.1186/s12986-021-00586-9

Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

​​Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771

Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849

Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067

Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Jadidi A, Rezaei AA, Khanmohamadi AA, Aghaepour SM.Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial.BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8

MedlinePlus.Magnesium citrate.

PubChem.Magnesium glycinate.

MedlinePlus.Magnesium oxide.

Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276

MedlinePlus.Magnesium in diet.

ConsumerLab.What are the side effects of magnesium supplements?.

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