Riemann D, Baglioni C, Bassetti C, Bjorvatn B, Dolenc Groselj L, Ellis JG et al. European guideline for the diagnosis and treatment of insomnia. J Sleep Res 2017; 26: 675–700. Research is not clear on the role of magnesium supplements in the treatment of insomnia. Some studies have shown encouraging findings. One study There’s some evidence showing that magnesium supplements may benefit people with certain chronic conditions Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther 2021; 21: 125.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. For sleep, magnesium glycinate seems to be popular. This is the form that showed potential in the study of 46 older adults mentioned earlier. In this form, magnesium is combined with glycine, which is also thought to help sleep. 16 One thing we do know for sure is that your mental health can have a huge effect on how well you sleep and, similarly, problems sleeping can have a negative effect on your mental health. This results in you feeling calm, relaxed, de-stressed or sleepy. Magnesium can bind to GABA receptors and this helps to increase levels of GABA. 4 The increase in GABA boosts feelings of relaxation, calm and sleepiness. Is there evidence that magnesium can help you sleep? While results seem to point to positive effects from taking magnesium, the studies often look at magnesium in combination with other compounds, so it’s hard to say which of the compounds is truly responsible for the improvement seen.First, magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain. This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep. Studies have not demonstrated a clear relationship between magnesium levels and restless legs syndrome in the general population. However, there is some evidence that magnesium may play a role in restless legs syndrome that develops during pregnancy You’ve probably read this article because you want to know if magnesium will help you sleep. Everybody deserves a good night’s sleep and we understand how, for many people, getting the sleep you need can become a real problem. Magnesium supplements should not exceed the following daily dosages, in milligrams (mg), for the following age groups:

Chelated magnesium has been treated to make it easier for your body to absorb. “Chelated magnesium can be found in many health stores,” says Dr Aragona. “It’s good for supporting normal nerve and muscle function. It could also help with fatigue, lethargy and tiredness.”

Research has found that magnesium plays a role in improved sleep, but researchers are unsure of the exact mechanisms involved. Experts suggest magnesium may help with relaxation by interacting with certain neurotransmitters, decreasing cortisol levels, and increasing melatonin. Take a grape-sized portion out of the jar and simply rub it on the bottoms of your feet and into your calves.

We use only the most beautiful, organic ingredients to bring you a butter that does not tingle or itch. A grape-sized portion provides you with the 350mg of magnesium you need each day. We also use organic lavender essential oil to give you that extra, relaxing boost. Birth–12 months: Researchers have not established safe intake levels of magnesium supplements for this age group, and a person should not allow infants to consume them. However, the aforementioned clinical trials used amounts in the range of 225–500 mg. The upper limit considered safe from supplements is actually 350 mg per day, so avoid trying this higher dose without medical supervision ( 2). Al Wadee Z, Ooi SL, Pak SC. Serum magnesium levels in patients with obstructive sleep apnoea: A systematic review and meta-analysis. Preprints. 2021. doi:10.20944/preprints202108.0551.v1.Magnesium is essential for bones, metabolism, and heart health. This article looks at magnesium for health, sources, symptoms of deficiency… READ MORE

On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed ( 6). Key features – Size: 30 capsules (188mg magnesium each); Format: Capsule; Magnesium type: Magnesium oxide, hydroxide, sulphate, carbonate and chloride Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress-A systematic review. Nutrients 2017; 9.

Various studies have found that magnesium may have a range of benefits, including helping to improve sleep quality. Magnesium is a mineral naturally present in many foods and available as a supplement. Zhang Y, et al. (2022). Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study. Regulating GABA in the CNS: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that calms the nervous system by stopping certain signals from transmitting. Magnesium may play a role in regulating GABA, which could help promote calm and act as a sedative, to promote sleep. It’s worth noting that these two studies were only carried out in very small populations (60 people in the first study and 43 people in the second) and it’s not possible from either study to say whether it was the magnesium, the other compounds or the combination of them all together that improved symptoms of sleep disturbance.