Magnesium For Sleep: Does It Work? (2024)

Magnesium is an essential mineral the body needs to stay healthy. It’s considered a major mineral because it’s necessary in higher amounts than trace minerals like zinc and iron. The Recommended Dietary Allowance of magnesium is 400 to 420 milligrams per day for adult males and 310 to 320 milligrams per day for adult females.

“Since the body cannot produce magnesium on its own, it must be obtained through dietary sources or supplements,” says Sam Schleiger, a registered dietitian nutritionist at Simply Nourished Functional Nutrition in Milwaukee. “Magnesium-rich foods include nuts, seeds, leafy green vegetables, whole grains and legumes.”

According to the National Library of Medicine, magnesium plays a vital role in over 300 physiological processes that support heart and bone health, muscle, nerve and immune system function, blood sugar regulation and energy and protein production^[2]Sleep and Sleep Disorders. Centers for Disease Control and Prevention. Accessed 1/24/24. . “Low magnesium may also be linked to heart disease, type 2 diabetes, migraines and osteoporosis,” says Stacie J. Stephenson, D.C., a functional health and integrative medicine specialist, adding that it’s important to get enough magnesium for optimal wellness and healthy aging.

“Magnesium is believed to have potential benefits for sleep quality and quantity,” says Schleiger. The mineral has muscle-relaxing properties, which can benefit individuals with muscle cramps or tension that interfere with sleep, such as restless legs syndrome, she says.

Additionally, “magnesium is thought to influence the production of melatonin, a hormone that regulates the sleep-wake cycle,” says Schleiger. She says that getting the Recommended Dietary Allowance (RDA) of magnesium may assist the body’s natural production of melatonin. What’s more, magnesium helps regulate the body’s stress response by decreasing cortisol levels, reducing stress and making you more relaxed overall, says Dr. Stephenson, and less stress can make falling asleep easier.

Magnesium may also play a role in regulating the activity of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain that has calming effects, says Schleiger. “Increased GABA activity can promote relaxation and help with sleep,” she adds.

Even so, a 2023 systematic review found that while there is a relationship between magnesium status and sleep quality, more research is needed—particularly with larger sample sizes and longer follow-up periods—to clarify exactly how magnesium may impact sleep^[3]Arab A, Rafie N, et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023;201(1):121-128. .

Magnesium vs. Melatonin for Sleep

While both melatonin and magnesium are available as dietary supplements and may improve sleep, they work in different ways, says Schleigher.

• Melatonin is a hormone that works with the body’s natural circadian rhythm, says Dr. Stephenson. “It cues the body to feel sleepy when exposed to darkness and to wake up when exposed to light,” she explains. On nights when you’re struggling to doze off, melatonin may be a good option, she suggests. While it’s generally considered safe to take melatonin for the short term, melatonin’s long-term safety has not been established.
• Magnesium promotes muscle relaxation, helps reduce the body’s stress response and enhances the activity of neurotransmitters such as GABA to enhance calmness, says Schleiger. Because it’s an essential mineral, dietary sources of magnesium are usually safe for long-term use, she says.

Magnesium comes in many forms, including citrate, oxide, sulfate and glycinate. When it comes to sleep, magnesium glycinate is your best bet, advises Ankrehah Trimble Johnson, D.O., a board-certified family medicine physician at Brownstone Healthcare in Trussville, Alabama. Magnesium glycinate contains the amino acid glycine, which animal research suggests may have sleep-promoting effects^[4]Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416. .

“When choosing a brand, make sure it is from a reputable source,” says Dr. Johnson. Because the U.S. Food and Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness, it’s important to purchase supplements from quality companies whose products pass third-party testing by an independent organization for content, potency, purity and uniformity, she advises.

“Check for additional ingredients in the supplement,” says Schleiger. “Some formulations may include additives or allergens that may not be suitable for everyone.” She adds that some magnesium supplements marketed for sleep may include additional ingredients like melatonin or other herbs, so be aware of their potential effects.

The following foods are good sources of magnesium:

• Almonds
• Cashews
• Pumpkin seeds
• Chia seeds
• Spinach
• Peanuts (and peanut butter)
• Black beans
• Edamame
• Brown rice
• Potato with skin
• Fortified breakfast cereals
• Plain low fat yogurt
• Soymilk

Because it’s a natural mineral obtained from food, Dr. Stephenson says magnesium is a harmless remedy that works for many people without causing dependence. Dr. Johnson adds that it’s a better alternative than prescription medications for sleep, which can be habit-forming and hard to discontinue. As noted above, magnesium may contribute to the following sleep-enhancing benefits:

• Promotes relaxation
• Reduces stress by lowering cortisol
• Enhances GABA activity to calm the brain
• Helps regulate the sleep-wake-cycle
• Improves sleep quality and quantity

“While magnesium supplementation may offer these potential benefits, it’s important to note that individual responses can vary,” says Schleiger. Lifestyle factors, sleep hygiene practices and other considerations also play significant roles in overall sleep quality, she says.

“The general recommendation is to get 400 to 420 milligrams of magnesium for men and 310 to 320 milligrams per day for women,” says Dr. Stephenson. If opting for a magnesium supplement, she advises following the instructions on the product label and taking it about 30 minutes before going to sleep. Dr. Johnson suggests a dosage of 100 milligrams to 350 milligrams, beginning with a smaller dose to gauge its effects.

The optimal magnesium dosage varies by individual, and it’s always advisable to consult with a health care professional before starting any new supplement regimen, adds Schleiger.

“While magnesium is generally considered safe when taken within recommended doses, there can be risks and side effects associated with excessive intake or certain health conditions,” says Schleiger.

Excessive amounts of magnesium may have the following side effects:

• Diarrhea
• Nausea or vomiting
• Abdominal cramping
• Irregular heartbeat

Serious side effects of magnesium overdose include:

• Thirst
• Low blood pressure
• Drowsiness
• Muscle weakness
• Respiratory depression
• Irregular heartbeat

Before taking a magnesium supplement, speak with your doctor if you’re pregnant or have a health condition.

Magnesium is Dr. Stephenson’s favorite sleep remedy. “As a lifestyle medicine doctor, I like interventions that help your body work better and do what it’s already trying to do for you rather than overriding your body’s natural functions to force sleep,” she says.

Dr. Johnson agrees, “magnesium is an awesome adjuvant to add to your sleep regimen,” she says. “The better we sleep the better we feel.” Just be sure to check in with your doctor first, she says.

If you continue to experience insomnia on most nights despite taking magnesium or you feel sleep-deprived, Dr. Stephenson advises talking to your doctor. “There may be other issues keeping you from sleeping that magnesium won’t address, such as sleep apnea, reflux disease or mental health issues like depression or anxiety,” she says.