Search for articles or Rx savings
Key takeaways
Magnesium glycinate is highly recommended for improving sleep quality due to its ability to increase serotonin levels and calm the mind.
Consuming foods rich in magnesium, such as dark leafy greens, nuts, and dairy products, can naturally aid sleep alongside supplementation.
Various forms of magnesium supplements, including magnesium citrate and magnesium L-threonate, are available and have different effects on sleep and overall health.
While magnesium is beneficial for sleep and health, excessive intake can lead to side effects like stomach aches, diarrhea, and more serious conditions such as cardiac arrest.
Magnesium is an important mineral needed to maintain the health needs of the human body. The main functions of magnesium include maintaining the immune system, regulating the heartbeat, and supporting nerve, bone, and muscle function. The benefits of magnesium are also associated with sleep quality. Luckily, magnesium can be consumed in your daily diet. It is naturally found in dark leafy greens, seeds, nuts, legumes, whole grains, and dairy products such as milk and yogurt. Here are some more health benefits of magnesium:
- Reduces high blood pressure
- Migraine relief
- Enhances the production of DNA
- Aids with nerve transmission and repair
- Helps maintain healthy blood sugar levels
- Helps the body produce proteins
- Bone health
- Weight loss
- Reduces risk of stroke
- Reduces risk of heart attack
- Reduces risk of diabetes
- Reduces risk of osteoporosis
- Used to treat heartburn and indigestion
- Used as a laxative, relieves constipation
- Reduces stress and anxiety
- Eases migraine symptoms
- Eases cramps and muscle contractions
- Sleep aid
Sleep is essential to living a quality life. Poor sleep can interfere with both physical and mental health. Many people are familiar with a general lack of sleep or insomnia, but luckily magnesium can help. Teenagers and older adults, especially men, are more at risk for having magnesium deficiency which can affect the sleep cycle. Teenagers often struggle with mental health, stress, and anxiety and require additional cognitive growth that can all result in the need for more than 9 hours of sleep.
But no matter your age, stress and anxiety play a significant role in overall health. Magnesium helps reduce the levels of the stress hormone cortisol released by the adrenal glands, especially during times of anxiety. In addition, magnesium’s effect on regulating melatonin levels contributes to a healthy sleep-wake cycle. Don’t allow low levels of magnesium to affect your sleep needs.
Types of Magnesium
There are many types, or salt forms, of magnesium, each aiding the body a little differently. For example, magnesium sulfate, also known as Epsom salt, has a relaxing effect that can promote sleep when the body is soaked in the mineral bath. Magnesium sulfate consumed orally, on the other hand, has a laxative effect. Be aware of the various magnesium supplements available for your health needs.
Oral magnesium supplements must be bioavailable to be absorbed in the body effectively. Some other types of magnesium include magnesium oxide, magnesium chloride, magnesium taurate, magnesium glycinate, magnesium citrate, and magnesium L-threonate.
Specific types of magnesium will help the body’s specific needs, such as sleep. While magnesium supplements are available for purchase over-the-counter (OTC), it is always a good idea to consult a healthcare provider before treating sleep disorders with dietary supplements. Analyzing the different types of magnesium will provide a better understanding of which is the best form to take for quality sleep.
| Supplement | Helps with Sleep? |
| Magnesium Oxide | No |
| Magnesium Chloride | Yes |
| Magnesium Taurate | Yes |
| Magnesium Glycinate | Yes |
| Magnesium Citrate | Yes |
| Magnesium L-threonate | Yes |
Best magnesium supplements for sleep
Magnesium is needed for more than 300 chemical reactions in the body, including sleep function. Eating a balanced diet rich with magnesium can naturally aid sleep, but sometimes a magnesium supplement can further assist in achieving a good night’s rest. It is important to know about various types of magnesium and choose the best magnesium form for sleep.
Magnesium Glycinate
Magnesium glycinate is highly recommended within the magnesium group as one of the top picks as a natural sleep remedy. Glycine is an essential amino acid that can increase serotonin levels which can boost mood, stimulate memory, and aid sleep. The amino acid glycine is also a neurotransmitter that inhibits neuronal firing and helps calm the mind. This form of magnesium is easily absorbed by the body and is less of a laxative than other forms of magnesium.
Magnesium glycinate can lower the body’s temperature and is linked with reducing anxiety and mental stress. Low levels of magnesium may be linked to cramping and the condition Restless Leg Syndrome (RLS). Research indicates the use of magnesium glycinate lysinate could be helpful when dealing with muscle contractions associated with RLS or insomnia. Because it relaxes the muscles and the nervous system, a magnesium glycinate supplement can be taken in the evening as a sedative to promote better sleep.
Magnesium Citrate
Though this form of magnesium is sometimes used as a mild laxative, magnesium citrate also has a relaxing effect that could aid in the sleep process. Citrate is bioavailable, allowing for easy absorption of the mineral into the body. Increasing magnesium levels with magnesium citrate assists the body in managing the stress hormone cortisol, reducing mental stimulation to relax the mind for a good night’s sleep.
Magnesium L-threonate
Magnesium L-threonate is a type of magnesium that may help with memory function and insomnia in older adults. This magnesium is often combined with the amino acid L-theanine to enhance the quality of sleep. This combination of magnesium and amino acids can reduce stress associated with poor sleep. Calming the nerve cells plays a crucial role in achieving deep sleep. Adding a magnesium L-threonate supplement to your daily routine could reduce sleep problems.
Magnesium Chloride
A common use of magnesium chloride is to help improve sleep quality. Magnesium chloride is also linked to supporting mental health issues such as depression and anxiety that often lead to poor sleep quality. A natural muscle relaxer, magnesium chloride can help increase sleep time.
Magnesium Taurate
Because of its sleep-inducing qualities, a healthcare provider may suggest consuming the recommended daily intake of magnesium taurate before bedtime. This combination of magnesium may also help with anxiety as well as prevent migraines, support heart health, and regulate blood sugar.
Best magnesium-rich foods for sleep
The adage, drink a warm cup of milk to help you sleep, actually has scientific value. Milk contains magnesium and tryptophan, which can promote sleep. While warming the milk does not alter the effectiveness of the magnesium, warm beverages in the evening could have calming effects on the body and promote relaxation.
Consuming foods rich in magnesium can improve overall health and help get a good night’s rest. Dark leafy greens or tofu for dinner can help relax the body for bedtime. A bowl of cereal or oatmeal topped with walnuts and raisins is packed with magnesium. In addition, a handful of almonds or cashews in the evening could be a good snack to eat. Eating toast loaded with avocado or peanut butter can increase magnesium intake. Yogurt or bananas are also a good choice for a magnesium-rich snack before going to bed.
Side effects of magnesium for sleep
While magnesium is needed to stay healthy, ingesting too much magnesium could cause undesirable side effects. Used as a laxative, magnesium can relax the bowels and increase water content in the intestines promoting a healthy bowel movement. However, too much of this nutrient can cause stomach aches, urine retention, diarrhea, or vomiting.
Because magnesium can slow down the heart rate, arrhythmias, or irregular heartbeats, can occur. Low blood pressure (hypotension) may also happen if too much magnesium is consumed. Individuals also experienced hyperventilation, impaired reflexes, irregular heartbeat, and muscle cramps when magnesium levels were too high. Dizziness, confusion, and lethargy are also associated with taking more than the recommended dose of magnesium.
Extreme cases of too much magnesium could cause serious side effects. Cardiac arrest, seizures, respiratory disease, or coma could result if magnesium levels are too high. Magnesium can also interfere with medications or existing health conditions. Consult a doctor or other healthcare provider for the recommended daily dosage or if side effects occur.
Sources
- How much sleep do you really need, The National Sleep Foundation (2020)
- Magnesium, The National Institute of Health (2023)
- Teenagers and sleep: How much is enough, John Hopkins Medicine (2023)
- Magnesium in the diet, Medline Plus (2023)
- Using magnesium for better sleep, Sleep Foundation (2023)
