{"id":5445,"date":"2022-08-17T01:55:42","date_gmt":"2022-08-17T01:55:42","guid":{"rendered":"https:\/\/bettersleep.org\/?p=5445"},"modified":"2024-02-13T14:57:06","modified_gmt":"2024-02-13T14:57:06","slug":"are-magnesium-and-sleep-connected","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/","title":{"rendered":"Are Magnesium and Sleep Connected?"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-5447 size-large aligncenter\" src=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces-1024x683.png\" alt=\"letters from the Scrabble board game spell out the word magnesium on a solid orange background\" width=\"800\" height=\"534\" srcset=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces-1024x683.png 1024w, https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces-300x200.png 300w, https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces-768x512.png 768w, https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces.png 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is having a moment. Whether we\u2019re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there\u2019s a new topic slipping into the sleep chatter &#8211; magnesium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium is fronting as a sleep aid, and we\u2019re curious. Will taking magnesium for sleep help you slide into dreamland faster or keep you there longer? These are the burning questions circling the sleep convos &#8211; and we\u2019re taking a closer look to find out what all the fuss is about &#8211; and if science is backing any possible connection between magnesium and sleep quality.\u00a0\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What is magnesium?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s begin with the basics. Magnesium is a nutrient that the body needs to stay healthy. It is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium is found naturally in many foods as well as added to some fortified foods. You will likely get the recommended amounts of magnesium by including the following foods in a balanced diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fortified breakfast cereals and other fortified foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, yogurt, and some other milk products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overall, magnesium deficiencies are pretty rare in healthy people. However, you may be at risk of a deficiency if you are an older adult, have type 2 diabetes, have a gastrointestinal order, or have an alcohol use disorder.<\/span><span style=\"font-weight: 400;\">1<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How are magnesium and sleep linked?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So far, the studies scientifically linking magnesium and better sleep are too thin to provide a conclusive medical answer. However, here\u2019s what we do know about magnesium intake and the body. On a chemical level, magnesium aids in relaxation by activating the parasympathetic nervous system<\/span><span style=\"font-weight: 400;\">2<\/span><span style=\"font-weight: 400;\"> &#8211; which is the system responsible for getting you calm and relaxed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.<\/span><span style=\"font-weight: 400;\">3<\/span><span style=\"font-weight: 400;\"> It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity<\/span><span style=\"font-weight: 400;\">4<\/span><span style=\"font-weight: 400;\">, which is why sleep drugs like Ambien use it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, by helping to quiet the nervous system, magnesium can help prepare your body and mind for sleep.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Where\u2019s the research?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although a few studies have shown that magnesium could help with falling asleep in addition to helping achieve deep and restful sleep, the research is pretty limited.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a double-blind, randomized controlled clinical trial was conducted on 46 elderly subjects. In this trial, the subjects were randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for eight weeks. Overall, the magnesium group achieved better quality sleep. The same group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep.<\/span><span style=\"font-weight: 400;\">5<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">However, <\/span><\/i><span style=\"font-weight: 400;\">experts in the field of sleep are quick to point out that the current research is pretty scarce and has only really studied magnesium supplements among older adults with insomnia. Hence, it\u2019s not clear whether other age groups would also benefit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOverall, the evidence for magnesium is thin, but some people have found it helps them,\u201d explains integrative medicine specialist Naoki Umeda, MD.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Any dosage requirements?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since very few studies have directly tested the effect of magnesium supplements on insomnia, it\u2019s difficult to recommend specific amounts. However, the best place to start is with the correct form of magnesium, which is magnesium glycinate or magnesium citrate. Magnesium oxide, on the other hand, is a stool softener, which can help you in the bathroom, not the bedroom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the National Institutes of Health\u2019s Office on Dietary Supplements, the recommended dietary allowance (RDA) for magnesium when used for sleep or general health is 200 &#8211; 310 milligrams a day. However, since Magnesium is not \u201cofficially\u201d classified as a sleep aid, there\u2019s no recommended time for taking it before bed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains that taking magnesium isn\u2019t going to knock you out. However, she continues, \u201cit can help to calm and relax you if taken one hour or so before you settle in for the evening.\u201d\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">What about calcium and magnesium?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Magnesium has been linked with calcium in a number of ways, including discussions around the benefits of taking calcium and magnesium together. Again, curiosity piqued &#8211; what\u2019s the correlation?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what we found &#8211; calcium and magnesium play an interdependent role in the body. Magnesium is needed for the body to absorb calcium properly, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.<\/span><span style=\"font-weight: 400;\">\u00a0 <\/span><span style=\"font-weight: 400;\">However, when calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormone, which can interfere with sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, an adequate supply of each can help the body regulate hormones like melatonin and cortisol, which can influence your sleep. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on many factors, including your age and your current health status.<\/span><span style=\"font-weight: 400;\">6. <\/span><span style=\"font-weight: 400;\">Always ask your doctor before beginning any new supplements or combination of supplements.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Anything Else?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Magnesium supplements could potentially interfere with some medications, like antibiotics, muscle relaxants, and blood pressure medications.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, magnesium is easily obtained when consuming whole foods and water as part of a healthy, balanced diet. The Institute of Medicine suggests a daily dietary intake of 310\u2013360 mg of magnesium for adult women and 400\u2013420 mg for adult men<\/span><span style=\"font-weight: 400;\">6<\/span><span style=\"font-weight: 400;\">. So a supplement isn\u2019t necessary if you get the daily recommended amount from your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, experts warn that high doses of magnesium supplements can have potential health hazards. Consuming too much magnesium from dietary supplements or medications that contain magnesium, such as laxatives and antacids, can cause minor reactions like diarrhea or vomiting &#8211; and in some cases, extreme health problems, like irregular heartbeat or cardiac arrest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In sum, magnesium is not officially classified as a sleep aid, and the available research &#8211; so far &#8211; doesn\u2019t provide enough concrete evidence to support sleep aid claims in groups outside the elderly who suffer from insomnia. So, before trying magnesium for sleep, we recommend addressing <\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/what-is-sleep-hygiene\/\"><span style=\"font-weight: 400;\">your sleep habits<\/span><\/a><span style=\"font-weight: 400;\"> first. Also, essential to consult your healthcare provider before adding any new supplement to your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you looking for more need-to-know information about getting better sleep? We\u2019ve got answers to your burning questions about sleep, plus plenty of helpful <\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/\"><span style=\"font-weight: 400;\">resources, tips, and tricks<\/span><\/a><span style=\"font-weight: 400;\"> to help you find better zzz\u2019s today!<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 10pt;\">1 <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\">https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/<\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">2 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27933574\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27933574\/<\/span><\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">3 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12030424\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/12030424\/<\/span><\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">4 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18799816\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18799816\/<\/span><\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">5 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/<\/span><\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">6 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3883082\/\"><span style=\"font-weight: 400;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3883082\/<\/span><\/a><\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-weight: 400;\">7 <\/span><a href=\"https:\/\/www.newsweek.com\/best-time-take-magnesium-supplements-sleep-anxiety-1686365\"><span style=\"font-weight: 400;\">https:\/\/www.newsweek.com\/best-time-take-magnesium-supplements-sleep-anxiety-1686365<\/span><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 10pt;\">The con\u00adtents of this website (including any linked mate\u00adri\u00adals) is for informational purposes only and is not intended as and should not be con\u00adstrued as med\u00adical advice. Visitors to this website should con\u00adsult with a licensed physi\u00adcian or other qualified health professional for medical advice, diagnosis or treatment regarding any disease, medical condition or concern.\u00a0 Never dis\u00adre\u00adgard pro\u00adfes\u00adsional med\u00adical advice or delay in seek\u00ading it because of any\u00adthing you have read on this website. If you think you are having a med\u00adical emer\u00adgency, call your doc\u00adtor or 911 immediately. The views expressed on this website by any individual are solely that of the author&#8217;s and do not reflect the opinions or beliefs of ISPA.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 10pt;\">The Better Sleep Council, International Sleep Products Association, and their officers, directors, employees and member organizations (i) are not liable for any use or misuse of the contents of this website (ii) assume no responsibility for anyone\u2019s use of or reliance on any such contents, (iii) are not liable for any damages (of any type, for any reason, however caused, or under any theory of liability) arising in any way out of the use of the contents.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is having a moment. Whether we\u2019re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there\u2019s a new topic slipping into the sleep chatter &#8211; magnesium.\u00a0 Magnesium is fronting as a sleep aid, and we\u2019re curious. Will taking magnesium for sleep help you slide into [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":5447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[6,52,3,58,18,115],"class_list":["post-5445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-better-sleep","tag-insomnia","tag-research","tag-sleep-aids","tag-sleep-science","tag-sleep-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Are Magnesium and Sleep Connected? - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are Magnesium and Sleep Connected? - Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"og:description\" content=\"Sleep is having a moment. Whether we\u2019re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there\u2019s a new topic slipping into the sleep chatter &#8211; magnesium.\u00a0 Magnesium is fronting as a sleep aid, and we\u2019re curious. Will taking magnesium for sleep help you slide into [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-17T01:55:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T14:57:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Josh Farmer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:site\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Josh Farmer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\"},\"author\":{\"name\":\"Josh Farmer\",\"@id\":\"https:\/\/bettersleep.org\/#\/schema\/person\/53e17aaac3128096cf11f556ae2b5310\"},\"headline\":\"Are Magnesium and Sleep Connected?\",\"datePublished\":\"2022-08-17T01:55:42+00:00\",\"dateModified\":\"2024-02-13T14:57:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\"},\"wordCount\":1354,\"publisher\":{\"@id\":\"https:\/\/bettersleep.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bettersleep.org\/wp-content\/uploads\/2022\/08\/magnesium-and-sleep-quality-image-of-the-word-spelled-out-with-scrabble-pieces.png\",\"keywords\":[\"Better Sleep\",\"insomnia\",\"Research\",\"sleep aids\",\"Sleep Science\",\"sleep tips\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\",\"url\":\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\",\"name\":\"Are Magnesium and Sleep Connected? 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Whether we\u2019re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there\u2019s a new topic slipping into the sleep chatter &#8211; magnesium.\u00a0 Magnesium is fronting as a sleep aid, and we\u2019re curious. 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