I know what you think: Magnesium? Really? But stay with us, there might be some actual benefits for your sleep. While melatonin is often the go-to solution, magnesium is gaining popularity as a natural sleep aid.
But can magnesium really help you sleep better? Let’s dive into the science and practicalities of using magnesium for sleep.
The Role of Magnesium in Our Body
Magnesium is an essential mineral that plays a vital role in our overall health. It’s involved in over 300 biochemical reactions in the body. Here’s a quick rundown of what magnesium does:
- Regulates Muscle and Nerve Function: Magnesium helps muscles relax and nerves to function properly, which can aid in relaxation.
- Supports a Healthy Immune System: This mineral is crucial for keeping your immune system strong.
- Maintains a Healthy Heartbeat: Magnesium keeps your heart rhythm steady.
- Builds Strong Bones: It works with calcium to ensure bone density.
- Regulates Blood Glucose Levels: Magnesium helps manage blood sugar levels, crucial for energy.
Research suggests that daily magnesium intake should be roughly:
- Women: 310-320 mg per day.
- Men: 400-420 mg per day.
While it’s popular to supplement Magnesium, we also take it in through our food, especially high in magnesium are:
- Spinach: 1 cup cooked (180 grams) = 157 mg
- Pumpkin Seeds: 1 ounce (28 grams) = 150 mg
- Almonds: 1 ounce (28 grams) = 80 mg
- Black Beans: 1 cup cooked (172 grams) = 120 mg
- Avocado: 1 medium (200 grams) = 58 mg
Despite the availability of magnesium in various foods, many people do not get enough magnesium from their diet alone. Studies suggest that nearly 50% of people in the United States consume less than the recommended amount of magnesium.
Is Magnesium Good for Sleep?
So, how does magnesium influence sleep? Research suggests that magnesium can help improve sleep quality in several ways:
- Relaxing Muscles and Calming the Mind: Magnesium helps activate gamma-aminobutyric acid (GABA) receptors, which are neurotransmitters that calm the nervous system. This relaxation effect is crucial for preparing the body and mind for sleep.
- Regulating Melatonin: Magnesium plays a vital role in the production and regulation of melatonin, the hormone responsible for controlling your sleep-wake cycles. By supporting melatonin production, magnesium helps synchronize your internal clock, making it easier to fall asleep and wake up at consistent times.
- Reducing Insomnia: Several studies have shown that magnesium supplements can improve sleep quality in individuals with insomnia. For instance, a study published in the Journal of Research in Medical Sciences found that elderly participants who took 500 mg of magnesium daily for eight weeks experienced significant improvements in sleep time, sleep efficiency, and early morning awakening compared to a placebo group. Another study published in the Nutritional Neuroscience journal concluded that magnesium supplementation improved subjective and objective measures of insomnia in adults.
Is Magnesium Better Than Melatonin?
When it comes to choosing between magnesium and melatonin supplements, it’s not always a clear-cut decision. Here’s a comparison:
- Magnesium: Works by relaxing muscles and calming the mind. It can be used long-term without significant side effects. It’s beneficial for overall health.
- Melatonin: A hormone that regulates sleep-wake cycles. Effective for short-term use, especially for shifting sleep schedules. However, long-term use may affect your natural hormone balance. Your body will change its process of producing melatonin once it gets it artificially.
How to Supplement Magnesium for Sleep?
If you’re considering magnesium for sleep, you might wonder about the best way to take it and if there is anything you need to consider. Here are some tips:
How Much Magnesium Should I Supplement for Sleep?
The recommended dosage of magnesium can vary. Researchers suggest that those are the requirements for magnesium we have every day. Depending on how much you take in through your diet you might want to supplement the rest.
- Women: 310-320 mg per day.
- Men: 400-420 mg per day.
How Long Before Bed Should I Take Magnesium?
For an optimal effect taking magnesium about 1 hour to 30 minutes before you plan to go to bed would be the sweet spot. It takes about that long for the mineral to be absorbed into your bloodstream and start working. However, some people may need to adjust the timing based on how their body reacts.
What Type of Magnesium is Best for Sleeping?
Not all magnesium supplements are created equal. Here are a few types to consider:
Magnesium Glycinate
- Calming Effects: Known for its calming properties, making it particularly effective for sleep and anxiety.
- High Bioavailability: This form is chelated, meaning it is bound to glycine, an amino acid that enhances its absorption.
Magnesium Threonate
- Brain Health: This type is known for its ability to penetrate the blood-brain barrier, making it effective for cognitive function and potentially enhancing sleep quality.
- Absorption: It is designed to improve magnesium levels in the brain, which can help with neurological health.
Does Magnesium Have Any Side Effects?
While magnesium is generally safe, taking too much (starting at roughly more then 500mg/ day) can cause side effects such as:
- Diarrhea: Common with magnesium citrate.
- Nausea and Stomach Cramps: If taken in excessive amounts.
- Low Blood Pressure: Magnesium can lower blood pressure, so be cautious if you already have low blood pressure.
Personal Experience
I personally took Magnesium for 90 days to test its effects and here’s what happened. I originally started taking it not to improve sleep quality but to prevent muscle cramps and improve muscle relaxation. And it did its job there. After those 90 days I stopped taking it. One or Two days without and I already noticed my sleep quality was getting worse. In particular that I started waking up in the middle of the night more frequent.
I was very surprised by that result. During those 90 days I did not have the feeling of Magnesium being very beneficial for my sleep quality. However, this convinced me to continue supplementing Magnesium.
