The stressors of everyday life take their toll; a good night’s sleep means you’re better equipped to face the challenges of the day ahead. But if you don’t have a good quality of sleep, what can you do to improve it?

Adults should be getting between 7-9 hours of sleep in a 24hr period. Where poor quality of sleep exists, often so too does mood disorders, poor physical and mental performance, anxiety and depression.

Magnesium is an essential mineral that places a calming effect on the body and promotes sleep health. 

While magnesium is mostly sourced from a varied food intake, research shows that the average adult diet does not contain adequate amounts of magnesium [1].

An imbalanced diet could result in magnesium deficiency, which can contribute to:

• Fatigue
• Cramping
• Muscle spasms
• High blood pressure
• Depression
• Anxiety
• Poor sleep quality

In this article we answer the questions; what is magnesium, how does magnesium affect your body, and how can magnesium improve your quality of sleep?

What is Magnesium?

Magnesium is an electrolyte that is essential in your body for the production of DNA, bones and protein. Magnesium helps regulate your nervous system, blood sugar, blood pressure and cardiovascular system.

Recommended magnesium intake ranges from 300-420mg daily for adults [1]. Magnesium primarily comes from your diet and is found in foods such as leafy greens, nuts, seeds, soy products, dairy products, whole grains and legumes.

There are many different forms of magnesium that differ in their specific medical use, how easily they are absorbed by the body and potential side effects.

How Does Magnesium Affect Your Body?

Magnesium enables communication between cells in your nervous system. It interacts with different cell receptors, preventing overstimulation and causing them to relax, thus enabling them to remain healthy.

Magnesium releases muscle contractions by blocking calcium from entering into proteins in your muscles. It is also shown to balance melatonin production and bind to GABA (gamma aminobutyric acid) cells which aid in their effectiveness of calming down the central nervous system [3].

Research shows a promising correlation between magnesium and sleep however more studies are needed to confirm these indications [1].

10 Benefits of Magnesium:

1. May improve sleep quality
2. May improve sleep duration
3. May help relieve restless leg syndrome
4. May reduce muscle spasms
5. May relieve muscle aches and pains
6. May alleviate anxiety and depression by improving sleep
7. May assist in raising dopamine levels, improving mood
8. May help support higher mineral bone density, reducing the risk of osteoporosis
9. May reduce the frequency of migraines
10. May alleviate growing pains in children
    
    

How Does Magnesium Help You Sleep?

Magnesium enables the function of GABA (gamma aminobutyric acid), a neurotransmitter that blocks ‘wakeful’ brain signals.

Sleep is primarily controlled by your nervous system; when magnesium binds to GABA cells in your body it enables your body to send messages that convert protein into chemicals that send you off to sleep. Magnesium helps calm muscles and increases nerve function which has an overall calming effect on the body.

But does magnesium help you sleep better?

One study measured the effect of daily supplementation of 500mg of magnesium on people diagnosed with insomnia over an 8 week period. Participants reported being able to fall asleep quicker, an increase in sleep duration and reduced awakenings. The research showed a significant increase in participants’ circulating levels of melatonin [4].

Should I use Magnesium or Melatonin for Better Sleep?

Both Magnesium and Melatonin are used for improving sleep quality but they work in different ways; magnesium is a mineral whereas melatonin is a hormone produced by the brain to prepare the body for sleep.

Research indicates that melatonin is effective at sending you to sleep, it does not necessarily improve sleep duration [2]. You should consult your healthcare practitioner to decide which is best for your unique requirements.

How to Use Magnesium

Magnesium supplements come in capsules, powder, gummies and sprays.
Applying topical magnesium (spray form) is great for relieving muscle soreness but will not raise your body’s magnesium levels.

Taking an oral magnesium supplement will raise your magnesium levels but should only be taken on advice from your healthcare practitioner. Magnesium comes in many forms (magnesium sulfate, magnesium chloride, etc) and supplementation is specific to your unique circumstances.

Side Effects of Magnesium Use: Precautions/ Interactions

• Magnesium toxicity is rare but can occur if dosage is excessive (we’re talking around 5000mg), and in harmful interactions with other medications or in people with impaired kidney function. Effects of magnesium toxicity include nausea, headaches, drowsiness, low blood pressure, muscle paralysis and in severe cases, cardiac arrest.
  
• It is important to note any over-the-counter products you may be using before commencing magnesium supplementation; laxative products, epsom salts, and products marketed as ‘sleep remedies’ or  indigestion and heartburn concerns often contain magnesium.
• Magnesium supplements can interact with some antibiotics if taken at the same time of day, so it is important to speak to your medical practitioner before taking any.

Top Product Recommendations

1. Fusion Magnesium Advanced Tablets
Combines four forms of organic magnesium for superior absorption and bioavailability while minimising digestive upset, compared to inorganic magnesium salts.

2. Herbs of Gold Magnesium Night Plus | Magnesium Powder
A delicious citrus-berry flavoured powder to support healthy magnesium levels to alleviate muscle contractions and promote healthy sleep.

3. Ancient Minerals Magnesium Lotion | Good Night Melatonin
A smooth, quickly absorbed emulsion of magnesium chloride and melatonin in a skin-nourishing base of certified organic oils.

4. Herbs of Gold Magnesium Citrate 900
Magnesium Citrate 900 contains 145.8mg of elemental magnesium in every capsule. Magnesium citrate is a well-absorbed form of magnesium and helps to prevent dietary magnesium deficiency.

In Summary

While magnesium is commonly claimed to improve your sleep, research thus far has not concluded a direct link. But studies are promising, and show that magnesium does support the nervous system, which is responsible for sleep.

Magnesium balances out the absorption of calcium; preventing over-contraction of muscles including the heart. It is therefore proven useful in treating restless leg syndrome and muscle spasms and cramping.

Magnesium comes in many different forms, and can interact with other medications, so it is important to speak to your healthcare provider before commencing use.

References

[1] National Institute of Health, 2022. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

[2] Sleep Foundation, 2023. How Magnesium Can Help You Sleep. https://www.sleepfoundation.org/magnesium#references-137835

[3] Healthline, 2023. What Does GABA (Gamma Aminobutyric Acid) Do? https://www.healthline.com/health/gamma-aminobutyric-acid

[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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/