Gina Johnson
Magnesium is an essential mineral for bones, metabolism, and heart health, and it may also help you sleep better. Research suggests that magnesium impacts sleep by affecting the way certain chemicals act in the brain. These chemicals include melatonin, cortisol, and GABA. Higher levels of magnesium in the body are associated with better sleep quality, longer sleep duration, and reduced tiredness during the day. Magnesium supplements are popular, especially in the form of sleepy girl mocktails that combine magnesium with tart cherry juice. However, excessive magnesium intake may cause side effects, and it's important to carefully choose supplements as they are not regulated by the FDA. Incorporating magnesium-rich foods into your diet, such as leafy greens, nuts, and whole grains, is generally considered a safer approach to meeting your body's magnesium needs and promoting better sleep.
| Characteristics | Values |
|---|---|
| How magnesium helps with sleep | Magnesium impacts sleep by affecting chemicals in the brain, including melatonin, NMDA, GABA, renin, and cortisol. |
| It promotes relaxation by interacting with neurotransmitters, decreasing cortisol levels, and increasing melatonin. | |
| Magnesium also helps regulate the circadian rhythm. | |
| Magnesium-rich foods | Leafy greens (kale, spinach, Swiss chard), nuts and seeds (almonds, cashews, pumpkin seeds, sunflower seeds), whole grains, dairy, soy products |
| Magnesium supplements | Magnesium glycinate is a popular form of magnesium supplement that may be better absorbed by the body. |
| Magnesium L-threonate is another form that offers specific benefits for the mind and body in promoting good sleep. | |
| Magnesium supplements can be taken in pill form or mixed with tart cherry juice in a "sleepy girl mocktail." | |
| Dosage | Experts recommend no more than 350 milligrams of magnesium for sleep. |
| Side effects | Excessive magnesium intake may cause diarrhea, nausea, cramping, and upset stomach. |
| Precautions | Consult a doctor before adding magnesium supplements to your diet, especially if you have health conditions or take medications. |
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What You'll Learn
Magnesium-rich foods for better sleep
Magnesium is an essential mineral that can be found in many foods and has a variety of functions. It is essential during all life stages, including for normal growth and development, maintaining normal muscle and nerve function, building bones and teeth, keeping the immune system healthy, and making energy and protein for the body.
Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day. Research has shown that magnesium supplementation helps with falling asleep faster and prevents early waking. It is also effective in promoting muscle relaxation before sleep.
If you are considering taking magnesium supplements, it is important to consult your doctor first. Experts recommend taking no more than 350 milligrams of magnesium for sleep. It is also important to carefully choose which supplements to purchase, as the Food and Drug Administration (FDA) does not regulate dietary supplements in the same way as prescription drugs.
- Dark chocolate: A 1-ounce serving of dark chocolate contains 65 mg of magnesium. It is also high in iron, copper, and manganese and contains prebiotic fiber, which can help feed beneficial gut bacteria.
- Avocado: Avocados are a tasty source of magnesium and are incredibly nutritious.
- Black beans: A 1-cup serving of cooked black beans provides 120 mg of magnesium. Legumes, in general, are rich in fiber and have a low glycemic index, which may help lower cholesterol levels.
- Spinach: A 1-cup serving of cooked spinach contains 158 mg of magnesium. Spinach is also an excellent source of iron, manganese, and vitamins A, C, and K, as well as beneficial plant compounds that protect your cells from damage and may reduce cancer risk.
- Whole grains: Whole grains like wheat, oats, barley, buckwheat, and quinoa are excellent sources of magnesium. A 1-cup serving of cooked buckwheat, for example, contains 86 mg of magnesium.
- Fish: Fatty fish like salmon, mackerel, and halibut are high in magnesium. A 3.5-ounce serving of cooked salmon provides 30 mg of magnesium and 22 grams of high-quality protein.
- Tofu: A 3.5-ounce serving of tofu contains 35 mg of magnesium, along with 10 grams of protein and a good amount of calcium, iron, manganese, and selenium.
- Seeds: Many seed varieties, including flax, pumpkin, and chia seeds, are high in magnesium and contain other important nutrients like iron, monounsaturated fat, and omega-3 fatty acids.
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Magnesium supplements for insomnia
Magnesium supplements are popularised as a cure for insomnia, but there is little research to support this claim. A 2021 review of three studies (151 participants) suggested that magnesium may aid sleep-onset latency (how quickly a person falls asleep) in older adults with insomnia. However, the reviewers criticised the studies as being of low quality and inadequate for making informed decisions on using magnesium. Another review of nine studies (7,582 participants) showed conflicting findings for magnesium's effect on sleep quality and sleep disorders.
Magnesium is a mineral that plays a role in hundreds of processes in the body, including nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. It is also believed to promote muscle relaxation before sleep.
Magnesium glycinate is a type of magnesium that may be better absorbed by the body. While some people may feel the effects of magnesium glycinate on their sleep in a few days, it may take a few weeks for others. It is important to start with a smaller dose and monitor how your body responds.
Magnesium supplements can interact with some prescription drugs, so it is important to consult your doctor before adding them to your diet. Experts recommend taking no more than 350 milligrams of magnesium per day to avoid negative effects. High doses of magnesium supplements can cause diarrhoea, nausea, and abdominal cramping. Extremely high intakes can lead to irregular heartbeat and cardiac arrest.
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Magnesium's impact on melatonin
Magnesium may improve sleep quality and duration. Experts recommend a maximum magnesium intake of 350 milligrams for sleep. Magnesium-rich foods include nuts, leafy greens, whole grains, dairy, and soy products. However, nearly 50% of US adults and children may not be consuming adequate magnesium.
Magnesium may impact sleep by influencing the production of melatonin and other chemicals in the brain. Melatonin is a hormone that helps regulate sleep and wakefulness by maintaining the body's internal clock, or circadian rhythm. The body's production of melatonin is stimulated by darkness and inhibited by light exposure.
Studies have found that people deficient in magnesium also have decreased levels of melatonin. Additionally, magnesium may promote the production of melatonin by reducing the stress hormone cortisol. Cortisol contributes to the body's fight-or-flight response, and decreasing it can promote calmness and improve sleep.
Magnesium supplements may be beneficial for those with insomnia or other sleep disorders. However, there is limited research specifically on magnesium glycinate, a common supplement for sleep. While some people may experience improved sleep within a few days of taking magnesium glycinate, others may take a few weeks to notice any effects. It is important to consult a healthcare professional before taking any supplements, as excessive magnesium intake can lead to side effects such as an upset stomach.
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Magnesium and muscle relaxation
Magnesium is an essential mineral that plays a central role in approximately 800 biochemical reactions within the human body. It is a powerhouse nutrient that benefits muscle tension, spasms, and healing. It is vital for proper muscle function, working with other essential types of minerals to keep muscles loose and flexible.
Magnesium helps relax muscles and relieve tension and stiffness. It supports muscle function, energy production, and the maintenance of normal bones, and reduces tiredness and fatigue. It acts as a natural calcium blocker, helping muscle cells relax after contracting. When magnesium levels are low, muscles may contract too much, causing cramps or spasms.
Magnesium can be beneficial in reducing muscle soreness and improving sleep quality. Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day. Studies of older adults found that magnesium supplementation helped them fall asleep faster and protected against early waking.
Magnesium can be found in foods such as nuts, leafy greens, whole grains, dairy, and soy products. It is also available as a supplement, although it is important to consult a doctor before adding supplements to your diet.
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Magnesium's effect on cortisol levels
Magnesium is an essential element that our body needs for multiple biological processes, including cell functioning and energy utilisation. It is also known as nature's relaxation mineral and is abundantly present in the body.
Magnesium deficiency can amplify the body's stress reactivity, heightening cortisol levels and susceptibility to stress-related ailments. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can, in turn, lower magnesium levels. This creates a vicious cycle of stress and magnesium deficiency, each potentiating the negative effects of the other.
Magnesium helps restore balance to the stress response system by acting as a natural antagonist to cortisol. It prevents excessive cortisol production and mitigates the effects of chronic stress. By influencing the enzymes involved in cortisol metabolism, magnesium helps regulate cortisol levels and modulate the body's response to stressors. This regulation of cortisol levels by magnesium may also contribute to better sleep.
Several studies have shown that magnesium plays a role in glucocorticoid metabolism and that dietary magnesium restriction results in altered glucocorticoid metabolism. While the mechanism underlying this effect is unknown, it may be mediated by changes in the hypothalamic-pituitary-adrenal (HPA) axis. Clinical studies have observed beneficial effects of oral magnesium supplementation on circulating cortisol concentrations.
In athletes subjected to severe physical stress, magnesium supplementation lowered serum cortisol levels and augmented venous O2 partial pressure, leading to better performance.
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Frequently asked questions
Magnesium may help you sleep better and longer, and feel less tired during the day. It can also help with insomnia and restless leg syndrome.
Magnesium-rich foods include leafy greens (e.g. kale, spinach, Swiss chard), nuts and seeds (e.g. almonds, cashews, pumpkin seeds, sunflower seeds), whole grains, dairy, and soy products.
Magnesium supplements are generally safe, but they could interfere with certain medications. Excessive magnesium intake may lead to magnesium toxicity, causing side effects such as stomach upset, diarrhea, muscle weakness, nausea, vomiting, irregular breathing, and fatigue.
Experts recommend taking no more than 350 milligrams of magnesium for sleep. However, it is important to consult your doctor before adding any supplements to your diet to ensure you do not exceed the recommended amount.
Yes, one popular alternative is tart cherry juice, which is often combined with magnesium supplement powder in "sleepy girl mocktails". This juice contains melatonin and tryptophan, which can promote sleep. However, it is high in natural sugars and should be consumed in moderation.
