The mineral (which can be an electrolyte) is type of an enormous deal—and for good purpose. “Magnesium is critical for over 300 chemical reactions in our our bodies,” says Marissa Meshulam, RD, a registered dietitian and founding father of the personal follow MPM Diet. “A few of magnesium’s primary roles embrace muscle and nerve perform, heartbeat regulation, blood sugar administration, digestion, and bone well being.”
Magnesium dietary supplements are additionally generally advisable for sleep, however the kind you’re taking issues.
Right here’s what consultants should say about taking a magnesium complement for a greater night time’s relaxation.
How does magnesium have an effect on sleep?
You may first consider melatonin because the darling of the sleep complement world. With regards to melatonin vs. magnesium, the hormone melatonin immediately impacts your circadian rhythm, whereas magnesium’s relationship to sleep is rather less simple. “The principle impact is that magnesium relaxes your thoughts, physique, and muscular tissues,” says Brian Chen, MD, a sleep medication physician at Cleveland Clinic’s Sleep Issues Middle.
Magnesium could promote restfulness in a couple of alternative ways. In keeping with an April 2022 examine in Sleep2, the mineral prompts GABA—a neurotransmitter that calms the central nervous system. It additionally suppresses calcium ranges in muscle cells, which in flip helps muscular tissues chill out. That is why it is used to enhance each signs and sleep high quality in these with stressed legs syndrome, per a December 2022 randomized managed trial in BMC Complementary Medication and Therapies.
“Magnesium has been proven to scale back cortisol, our stress hormone, and due to this fact makes us really feel extra relaxed and prepared for sleep,” Meshulam provides. Oh, and it performs a task in melatonin manufacturing3, therefore why some sleep dietary supplements bundle magnesium and melatonin collectively.
Regardless of all these connections, Dr. Chen says the decision remains to be out on whether or not there’s night-to-night effectiveness of taking magnesium for higher sleep. “Giant-scale inhabitants research haven’t proven that magnesium actually helps individuals go to sleep a lot quicker regularly, so it’s very individualized by way of whether or not it really works,” he says.
An April 2021 paper in BMC Complementary Medication and Therapies reported that, on common, older adults with insomnia fell asleep 17 minutes sooner when supplementing with magnesium in comparison with those that acquired placebos. But even the examine authors famous this discovering was based mostly on unclear proof, and so they labeled the affiliation between magnesium consumption and improved sleep signs “unsure.” (Womp womp.)
Lengthy story quick: Magnesium can definitely assist you to really feel extra zen, however it’s unlikely to knock you out. The excellent news? There’s little threat in including a magnesium complement to your night routine for rest. Simply be sure to’re selecting the right kind of magnesium, as there are a number of.
Which kind of magnesium is greatest for sleep?
Magnesium glycinate dietary supplements are your greatest wager if you happen to’re utilizing the mineral to wind down at night time. Dr. Chen says this kind is best absorbed than options like magnesium citrate and magnesium oxide—which act as laxatives and are sometimes advisable to deal with constipation. (Actual speak: By accident taking magnesium oxide might have the reverse of your supposed impact if it retains you on the bathroom all night time.)
And do not forget that loads of meals have this important mineral, too. Black beans, spinach, avocado, almonds, pumpkin seeds, and darkish chocolate (you are welcome) are all good sources of magnesium, per the Nationwide Institutes of Well being.
Dosage and timing of magnesium for sleep
“I like to recommend beginning at 200 milligrams of magnesium glycinate and taking it about half-hour earlier than on the brink of sleep,” Meshulam says.
Magnesium glycinate dietary supplements are typically well-tolerated and protected, however it’s a good suggestion to run them by your physician if you happen to’ve been recognized with kidney or liver illness, Dr. Chen says.
And extra magnesium isn’t at all times higher. Dr. Chen recommends capping magnesium supplementation to 400 milligrams per night time if you happen to’re utilizing it that can assist you chill out. “An excessive amount of magnesium may cause irregular heartbeat, low blood stress, and muscle weak point,” Meshulam says. Additionally, in case your complement provides you diarrhea, you are in all probability taking an excessive amount of.
Different sleep ideas
If you happen to’re chronically drained, work along with your physician to research different potential causes earlier than hopping on a magnesium complement. “I like to recommend checking iron, vitamin D, and vitamin B12 ranges first to rule out different nutrient deficiencies in individuals who really feel fatigued,” Dr. Chen says.
Don’t sleep on (pun supposed) a stable nighttime routine, both. Meshulam recommends easy sleep hygiene ideas like conserving your bed room darkish and funky, avoiding caffeine after midday, and ending consuming a minimum of two to a few hours earlier than getting in mattress. “Limiting blue mild publicity [from screens] and discovering methods to chill out, corresponding to meditating, studying, or utilizing lavender important oils, can be useful,” Meshulam says.
Finest magnesium dietary supplements for sleep to attempt
Earlier than attempting any new dietary supplements, it is at all times a good suggestion to run them by your healthcare supplier first. As soon as they’ve given their “okay,” attempt shopping for merchandise from respected manufacturers—as a result of nutritional vitamins and dietary supplements aren’t very carefully regulated by the FDA.
“I like to recommend on the lookout for a third-party examined complement,” Meshulam says. “This fashion you recognize you’re truly getting what the model says you’re.” Search for merchandise that comply with Present Good Manufacturing Practices (cGMPs) and are USP- or NSF-certified, which signifies they’ve been third-party examined. You’ll normally see these distinctions on a product’s label or web site.
Two picks Meshulam loves? Thorne’s magnesium bisglycinate powder ($47 on Amazon) and Pure Encapsulations’ magnesium glycinate capsules ($26 on Amazon).
Whereas magnesium gummies are additionally a factor, you are higher off selecting an unflavored powder or capsule to keep away from pointless added sugars and meals dyes, particularly earlier than mattress. And bear in mind: Magnesium isn’t a sleeping medicine (like Ambien, for instance). It might enhance sleep onset by serving to you wind down, however it hasn’t been confirmed to maintain you zonked all through the night time.
“Taking magnesium earlier than mattress could assist chill out your physique and mind so you possibly can slip off to sleep extra simply,” Dr. Chen says. “But it surely won’t have a long-lasting impact by way of the night time.”
