Magnesium For Sleep: Does It Work and How to Take

The human body contains about 25-35g of elemental magnesium, of which 46% is stored in the soft tissues and muscles, 53% in the bones and only 1% in the blood. It is naturally present in many foods. Still, 10-30% of people in the UK have subclinical magnesium deficiency. Magnesium supplements help treat deficiencies.

Magnesium supplementation is claimed to improve the duration & quality of sleep. Are these claims valid and scientifically proven? How must one take magnesium to enhance sleep quality, duration and depth? Continue reading to know everything you need before investing in magnesium supplements for sleep.

Magnesium and sleep 

The research on the relationship between sleep and magnesium supplementation is ongoing. The proposed mechanisms about how magnesium improves sleep are;

Muscle relaxation 

Magnesium inhibits the release of N-methyl-D-aspartate (NMDA), a neuroendocrine regulator and neurotransmitter receptor. NMDA receptors are gatekeepers in the brain, and their overactivation results in overstimulation and sleeplessness. By blocking NMDA receptors, magnesium calms the nervous system, reduces depression and induces sleep. 

A placebo-controlled double-blind clinical trial study in Iran concluded that regular magnesium supplementation (500mg daily) for eight weeks significantly improved sleep time, efficiency, and serum melatonin levels. 

Higher melatonin levels 

Melatonin is a hormone involved in regulating circadian rhythms, and various studies have attributed lower melatonin levels to magnesium deficiency. Magnesium supplementation boosts sleep by improving melatonin levels and, thus, the regularity of the circadian rhythms. Circadian rhythm allows the body to adjust according to the day and night and influences the feelings of sleep and wakefulness. 

An earlier study at Brigham Young University, USA, on rats in 2006 observed that a magnesium-deficient diet causes a significant decrease in plasma melatonin levels.

Regulation of GABA synthesis in the brain 

Gamma amino butyric acid, abbreviated as GABA, is an inhibitory neurotransmitter in the brain that calms down the central nervous system by inhibiting the actions of excitatory neurotransmitters, e.g., glutamate, that cause arousal and wakefulness. 

Magnesium causes the activation of GABA receptors, influences the release of GABA from neurons and increases the responsiveness of GABA receptors. All these actions combine to improve the quality and duration of sleep.

Lowering the cortisol levels 

Cortisol is one of the stress hormones released in stressful situations. It causes a fight or flight response and suppresses the responses associated with rest and rumination, e.g., sleep and relaxation. Magnesium promotes sleep and calmness by suppressing the cortisol levels.

A large-scale post-hoc analysis by Joëlle C. Schutten and colleagues working at the University of Groningen, Groningen, the Netherlands, in 2020 concluded that daily magnesium supplementation at 350 mg/day for 24 weeks significantly decreased urinary cortisol levels.

Miscellaneous benefits of magnesium supplementation that influence sleep

Magnesium supplementation imparts numerous health benefits that ultimately contribute to healthy sleep. For example;

Blood pressure regulation

Magnesium-rich diets are recommended as the natural remedy to lower blood pressure. Recent studies have found that magnesium supplementation causes a slight decrease in blood pressure in people with hypertension. 

A large-scale systematic review by Professor Andrea Rosanoff and colleagues in the USA noted that oral magnesium supplementation at ≥240 mg/day lowers the blood pressure in uncontrolled hypertensive patients using antihypertensive medications, and a daily magnesium intake of >600 mg/day lowers blood pressure in untreated hypertension patients.

Reduced risk of type 2 diabetes

People taking magnesium supplements and eating magnesium-rich foods have a lower risk of type 2 diabetes. Consequently, a study published in the Diabetes Care (Journal of the American Diabetes Association) in 2011 noted an inverse relationship between magnesium supplementation and the risk of type-2 diabetes.

However, more research is needed to explore how magnesium supplementation improves glycemic control.

Reduced migraine headaches 

Magnesium deficiency is one of the risk factors for migraine headaches, and regular magnesium supplementation reduces migraine headaches alone and in combination with migraine medications. 

A cross-sectional analysis of the National Health and Nutrition Examination Survey (2001-2004) by Margaret Slavin and colleagues at George Mason University, USA, identified inadequate magnesium intake as a critical risk factor for migraine in American Adults. However, more research is needed, and a person with migraine headaches must consult with a doctor to avoid unnecessarily higher doses that cause side effects.

Lower risk of osteoporosis 

Magnesium is one of the constituents of bones, and its supplementation improves bone density by influencing vitamin D concentrations, which is critical for bone health. Thus, a magnesium-rich diet or supplements reduces the risk of bone health diseases, e.g., osteoporosis.

A recent study in the Netherlands concluded that a higher magnesium intake causes an increase in the bone mineral density (BMD) of the femoral neck and hip. However, magnesium alone is inadequate, and supplements containing a combination of bone health nutrients, i.e., vitamin D, calcium, magnesium and proteins, are necessary for optimal bone health.

For a more detailed overview of the benefits of magnesium, visit Welzo’s information page by clicking here. 

How to take magnesium for better sleep? 

Before using magnesium supplements, it is essential to understand the recommended daily intake (RDI) and tolerance levels. The maximum tolerable limit for magnesium is lower than the RDI because a person also takes magnesium from food, beverages and other supplements. The daily doses of magnesium must not exceed the following levels. (Source: National Institute of Health)

Infants:

• The research has not established the safe limits for infants. Magnesium supplements are not recommended for infants under 12 months. 

• 1-3 years: 80mg 
• 4-8 years: 130mg
• 9-13 years: 240mg
• 14-18 years: 410mg (males), 360mg (females)

• 19-30 years: 400mg (males), 31-350mg (females)
• 31-50 years: 420mg (males), 320-360mg (females)
• 51+ years: 420mg (males), 320mg (females)

Magnesium is naturally present in many animal and plant-based foods. Some fortified foods, e.g., beverages and cereals, also contain magnesium. The magnesium-rich foods that must be added to the diet are cultured yoghurt, nuts, seeds, legumes, whole grains and leafy greens, e.g., spinach. 

Risks associated with magnesium overdoses

The doses higher than the RDI result in magnesium toxicity and cause various side effects. The side effects are diarrhoea, vomiting, nausea, leathery, facial flushing, urinary retention, abdominal pain, muscle weaknesses, breathing problems, toxicity, lower blood pressure, irregular heartbeat and cardiac arrest in severe cases. 

Magnesium supplements don't go well with various medications, e.g., diuretics, antibiotics, bisphosphonates and proton pump inhibitors. The people using these medications must consult the healthcare provider or a pharmacist.

Frequently Asked Questions 

How long does the magnesium take to work for sleep? 

The individual experiences vary from person to person. The experts recommend taking magnesium supplements at least 30 minutes before bed and consecutively for 6-8 weeks for best results. Some studies have used magnesium supplements for as long as 24 weeks.

Which form of magnesium is best for sleep? 

Different forms of magnesium in dietary supplements are glycinate, oxide, sulphate and citrate. Health professionals and nutritionists say magnesium glycinate is the best formulation for healthy sleep. It is supplemented with glycine, an amino acid that promotes sleep. Additionally, magnesium glycinate is better absorbed and has a lower risk of digestive side effects.

Is it OK to take magnesium supplements every night before going to bed? 

Regularly taking a magnesium supplement before bed is not harmful, provided the daily dose is within the recommended daily intake or tolerable limit. There are many causes of sleep deprivation, and it is advised to consult a sleep therapist rather than resort to higher doses of magnesium.

Which is the best form of magnesium supplements to take? 

Tablet form is arguably the best form when it comes to magnesium supplements. However, it is advised to check with the healthcare provider to determine the best form that suits the individual's needs. 

What are the signs of magnesium deficiency? 

Before resorting to magnesium supplements, check for signs of magnesium deficiency. These include vomiting, nausea, poor appetite, weakness, fatigue, muscular tremors and spasms and abnormal heart rhythms. 

Can magnesium supplements be taken with vitamin D? 

Both vitamin D and magnesium support healthy sleep and relaxation. Taking them together complements the effects of each other. So, both products are often recommended together. 

Who needs to avoid magnesium supplements? 

All mineral supplements, including magnesium supplements, are not advised for people taking antibiotics & diuretics or having heart diseases. The side effects are very uncommon. However, people taking very high doses experience some gastrointestinal side effects, e.g., vomiting, nausea and diarrhoea. 

Which fruit is rich in magnesium? 

Many fruits are rich in magnesium. One example is the banana, which is mainly known for its rich magnesium and potassium content. One large banana provides 36.7 mg (9-11% DV) of magnesium.

Conclusion 

Taking magnesium supplements and consuming magnesium-rich diets increases the duration and quality of sleep. The researchers are still determining the exact mechanisms. However, many studies have proven the effects of magnesium supplements for better sleep. 

Some proposed mechanisms are muscle relaxation, increased melatonin levels, lower levels of cortisol, and positive interactions with some neurotransmitters, particularly GABA. However, it is essential to stick to the daily recommended values as excessive usage causes side effects leading to health complications. It interacts with some medications and needs caution from those taking them.

Regularly monitoring magnesium levels in the blood is critical to identify the subclinical deficiency before the appearance of deficiency symptoms. Welzo’s Magnesium (Serum) Blood Test is convenient and affordable. Visit the page to get your kit. 

Various magnesium glycinate supplements available at Welzo are NeuroBiologix Magnesium Glycinate Complex capsules, Klaire Labs Magnesium Glycinate Complex 100mg Capsules, Seeking Health Magnesium Glycinate Powder, Solaray Magnesium Glycinate 350 mg Veggie Caps and Pure Encapsulations Magnesium glycinate capsules. Visit our product pages to get the desired product according to the requirements.