In This ArticleView AllIn This ArticleTypes of MagnesiumPotential BenefitsDosageWho Should Take It?PrecautionsMagnesium-Rich Foods
In This ArticleView All
View All
In This Article
Types of Magnesium
Potential Benefits
Dosage
Who Should Take It?
Precautions
Magnesium-Rich Foods
When all you want is to catch a few zzz’s, you may seeksupplements for bedtime assistance. Spoiler alert: There’s more than just melatonin.
In recent years, magnesium has surged in popularity, along with collagen and CBD, and earned second place as the most popular supplement (first place goes to vitamin D).Magnesiumis a core nutrient in whole grains, nuts and seeds, fatty fish and dark leafy greens, with body-wide benefits. “Magnesium is a vital mineral that is involved in over 300 reactions, from nerve function to regulating blood pressure to metabolism,” saysMelina B. Jampolis, M.D., chief medical officer and co-founder for Ahara. She shares that magnesium supports the heart, bones, blood sugar, gut, brain, muscles, mood, premenstrual syndrome, stress and migraine management. “Your body requires it for energy production, and it helps regulate calcium, vitamin D, copper, zinc and potassium,” says Jampolis.
Despite how valuable magnesium is to our health, many people have sub-par intakes. “Over half of Americans do not get enough magnesium through food on a daily basis,” says Jampolis. And when it comes to proper shut-eye, many of us aren’t getting enough of that either (and have the under-the-eye bags prove it). In fact, a third of Americans fall shy of the sleep goal of seven to nine hours per night, an overlooked health threat.
Taken as a supplement, could magnesium be an antidote for sleep problems? Here, we break down the different types of magnesium, magnesium benefits, food sources and whether it can score you more sound sleep.
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Types of Magnesium for Sleep
Google searches present endless magnesium supplement options, from liquids to powders to gummies, depending on your preference or health needs. Bear in mind that liquid, powder and gummy forms often have sugar or artificial sweeteners to make them tasty for ingestion. If you have diabetes or are sensitive to sweetened ingredients, you can consult with your medical provider for the best option. Tablets and capsules are usually made sans sugar.
It’s important to note that research on each type of magnesium related to sleep is limited. Check with your health care provider before starting to use any supplement.
Magnesium Citrate
According to a small clinical trial, magnesium citrate may be a more bioavailable or absorbable form, which could help its effectiveness for better slumber.“Some studies show that magnesium citrate and magnesium glycinate may improve sleep quality and help you fall asleep quicker,” says Jampolis.
Magnesium Glycinate
“Glycine is an amino acid with calming and relaxing properties, making it a good option for sleep. Magnesium glycinate is highly absorbable and gentle on the stomach,” says Harris.
Magnesium Chloride
Magnesium chloride may be more bioavailable and wholly absorbed than other types of magnesium, such as magnesium oxide.It’s also a popular ingredient in muscle pain relief creams and lotions.
Magnesium L-Threonate
Also known as magnesium salt L-threonic acid, this type of magnesium is a metabolite of vitamin C. “This type of magnesium is said to be the only form that crosses the blood-brain barrier, which may make it particularly effective for improving sleep quality,” says Wu.
Magnesium Oxide
“Magnesium oxide is the least poorly absorbed and most likely to cause gastrointestinal side effects,” says Jampolis. It may also be the least expensive magnesium supplement out there.
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Potential Sleep Benefits of Magnesium
You May Have Less Stress and Anxiety
Racing thoughts and worrying about what might happen tomorrow are enough to keep you staring at the ceiling at night. However, research says magnesium may help suppress stress and alleviate anxiety.
Further, there may be a connection between stress and low magnesium levels. One study found that 44% of subjects with stress screenings had low magnesium levels.In addition, evidence reveals a potential link between stress and magnesium deficiency, with stress being a possible cause. The review also mentions stress and magnesium deficiency could make you more vulnerable to depressive disorders. But, more research is needed to better understand stress, anxiety and magnesium.
You Might Experience Less Inflammation
“Magnesium has anti-inflammatory properties, which can help to reduce inflammation and improve sleep quality,” says Harris. One review study discovered that C-reactive protein levels, a marker of inflammation, dropped significantly with magnesium supplements versus placebo.And less inflammation could mean a healthier immune system, which supports overall health and well-being. Science says that getting more sleep also preserves your immune health.Less sneezes and more snoozes? We’ll take it.
You May Improve Your Sleep Quality
“Magnesium supplements might help prompt sleep, but this hasn’t been routinely proven in research to know for certain. However, recent research has been promising. For example, a 2020 review of 19 randomized controlled trials found that magnesium supplementation was associated with improvements in sleep quality, sleep latency (the amount of time it takes to fall asleep), and sleep efficiency (the percentage of time spent asleep). The review also found that magnesium supplementation was more effective than placebo in improving sleep quality in people with insomnia. However, it’s important to speak with your doctor or a sleep specialist before starting magnesium supplements for improved sleep, as research is still limited,” says Harris.
Good sleep ismore than getting a set number of hoursin; it’s also how well you sleep. If you’ve ever woken up multiple times throughout the night and had trouble falling back asleep, you might know what we’re talking about. “Research shows magnesium can improve subjective sleep efficiency (how much time you spend in bed actually asleep), time to sleep onset (how long it takes you to fall asleep) and reduce awakenings.In this study, magnesium was administered to older adults as magnesium oxide tablets twice a day for eight weeks,” says Wu.
Wu gives advice on dosages for several common magnesium supplements; however, it remains best practice to talk with your medical provider before starting a new supplement. Your medical provider is the best person to tailor advice to your specific health needs.
“Some people are likely to have lower levels of magnesium, so if they don’t eat enough foods rich in magnesium regularly, they may benefit from a supplement,” says Jampolis.
She says magnesium depletion could happen in people who:
Downsides and Precautions
Taking magnesium may be contraindicated in some cases, including preexisting medical conditions, pregnancy, breastfeeding or taking certain medications.
Preexisting Conditions
You may need to hold off on taking a magnesium supplement if you have renal failure or a neuromuscular disease. Kidney failure makes it difficult for the kidneys to filter out magnesium, causing a buildup.
Medication Interactions
“Magnesium supplementation may interfere with the absorption of certain medications or affect an individual’s blood levels when taking thyroid medication, antibiotics, statins, diabetes [medications] or diuretics. For people taking blood thinners, magnesium may impact bleeding risk, so always ask your doctor or pharmacist to be safe if you take a prescription medication,” says Jampolis.
Side Effects
“Taking magnesium supplements can have potential downsides, such as diarrhea, loose stools, abdominal cramps, low blood pressure and interactions with certain medications, so it’s best to speak with your doctor before taking magnesium,” says Harris.
Toxicity
According to Wu, excessive magnesium usage can lead to toxicity, a rare but serious problem. Kidney failure is the biggest cause of magnesium overload, but toxicity can also occur from over-supplementation. “If you take too much magnesium, potential side effects can include heart problems, irregular heartbeat, diarrhea, stomach cramps and nausea,” saysRaj Dasgupta, M.D., FACP, FCCP, FAASM, chief medical advisor for Sleep Advisor.
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Magnesium-Rich Foods to Eat
If you’re ready to wake up feeling more alert and ready to take on the day, consider how foods may help improve sleep. “The best form of magnesium is from our diet,” says Dasgupta. Incorporate our list of magnesium-rich foods into your meals and snacks for some sleep support. You might even consider using them in thisPumpkin Pie Chia Puddingrecipe or our ever-so snackableCranberry-Almond Energy Balls.
Here’s a list ofmagnesium-rich foodsto eat:
The Food and Drug Administration sets the Daily Value (DV) for purposes of the food label. The DV for magnesium is 420 mg/day. However, the recommended dietary allowance (RDA) for magnesium is 400-420 mg for males age 19 and older, and 310-320 mg for females age 19 and older. There are higher requirements for magnesium during pregnancy.
The Bottom Line
Magnesium supplements are generally safe and might help your sleep. Consider what lifestyle factors could interfere with your sleep troubles, and talk with your doctor. Aim for choosing magnesium-rich foods and foods withnutrients that support better sleep.
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Sources
EatingWell 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.
Consumer Lab.Consumers returned to pre-pandemic supplement usage in 2021, ConsumerLab survey reveals.
Centers for Disease Control and Prevention.Sleep.
National Institutes of Health. Office of Dietary Supplements.Magnesium fact sheet.
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
Noah L, Pickering G, Mazur A, et al.Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from a randomized controlled trial.Magnes Res. 2020;33(3):45-57. doi:10.1684/mrh.2020.0468
Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of magnesium supplementation on inflammatory parameters: A meta-analysis of randomized controlled trials.Nutrients. 2022;14(3):679. doi:10.3390/nu14030679
Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E.Role of sleep deprivation in immune-related disease risk and outcomes.Commun Biol. 2021;4(1):1304. doi:10.1038/s42003-021-02825-4
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B.The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.J Res Med Sci. 2012;17(12):1161-1169.
Allen MJ, Sharma S.Magnesium.In: StatPearls. StatPearls Publishing; 2024
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