Important Information about Using Magnesium Supplements for Sleep

Having difficulty in falling asleep is a common issue, and many people turn to social media for tips and advice, including methods such as using melatonin diffuser pens or consuming certain foods at specific times. One suggestion that often crops up is taking magnesium for sleep. Here, we will delve into the pros and cons of using magnesium supplements for this purpose.

Magnesium is a natural mineral found in your body that contributes to several bodily functions, states Shelby Harris, Psy.D., the director of sleep health at Sleepopolis.com and a licensed clinical psychologist specializing in sleep medicine. She explains that it plays a vital role in energy production, managing the cardiovascular and nervous systems, as well as ensuring proper muscle and nerve function, aiding in pain relief from muscle and menstrual cramps and headaches.

Diving into the correlation between magnesium and restful sleep, Michael Breus, Ph.D., clinical psychologist and founder of TheSleepDoctor.com, states, ‘Magnesium helps promote deep, regenerative sleep by maintaining healthy levels of GABA, a neurotransmitter that fosters sleep.' Lack of adequate magnesium can lead to restless sleep and regular interruptions throughout the night. He continues to say that maintaining the right amounts of magnesium often results in deeper, uninterrupted sleep. Low magnesium levels can also become apparent due to specific medication such as hormone replacement therapy, oral contraceptives, antibiotics, antacids, corticosteroids, and blood pressure medicine, which could potentially benefit from a supplemental boost to improve sleep quality.

However, these benefits of magnesium supplements aren't guaranteed by current research, adds Harris. She explains that while they may spur sleep, their effectiveness is not firmly established in scientific studies.

On a positive note, existing studies do portray a promising outlook. Breus notes that research indicates supplementary magnesium can enhance sleep quality, particularly for those struggling with poor sleep. This means that both those who suffer from insomnia and those experiencing occasional sleep difficulties might benefit.

Breus also indicates that magnesium can aid those suffering from restless leg syndrome, a condition often linked with insomnia. A considerable number of those with a magnesium deficiency who have reported insomnia have seen improved sleep quality after taking supplements.

However, before starting to take magnesium supplements, Harris advises consulting a medical professional. They can confirm whether it would be a suitable option and help you select an appropriate magnesium supplement from the various available options.

Most people can safely take magnesium once a day, according to Harris. She says dosage recommendation typically stands between 270 to 400 milligrams per day for adult males and females. The best time to take the supplement is about 30 minutes before going to bed, suggests the Cleveland Clinic.

Use of magnesium beyond the recommended dose could result in adverse effects, such as loose stools and diarrhea, and can also impact the absorption of other medications like antibiotics. Breus also suggests that if you're suffering from a magnesium deficiency, it would be better to consume foods rich in magnesium prior to bed instead of supplements.

Harris also supports the idea of getting magnesium from a balanced diet comprising dark leafy greens, nuts, seeds, broccoli, oranges, and sardines, rather than from a supplement. She concludes that eating a well-balanced diet can contribute more significantly to overall health and wellbeing than relying on supplements.

In conclusion, the increased popularity of magnesium supplements for improving sleep quality does hold some merit. Given the pivotal role magnesium plays in the body, these supplements could potentially be beneficial for individuals who are struggling with quality sleep.