Sweet Sleep can be used as a sleep aid on anyone from babies to adults as it is super mild and gentle, but we do suggest a patch test before use. People with alcohol dependence: Deficiency in this mineral is common among those who drink heavily. 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. Boyle NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress – a systematic review.

We cover how magnesium impacts sleep, other benefits and risks of magnesium, and how to use magnesium for better sleep. What is Magnesium?Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther 2021; 21: 125. Symptoms of magnesium toxicity can range from mild to severe, and vary depending on a person’s magnesium level. Symptoms of excessive magnesium include:

Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial: Dietary supplement and primary insomnia in long-term care facility residents. J Am Geriatr Soc 2011; 59: 82–90. Yang, Y., Ye, H., He, Q., Zhang, X., Yu, B., Yang, J., & Chen, J. (2019). Association between predialysis hypermagnesaemia and morbidity of uraemic restless legs syndrome in maintenance haemodialysis patients: A retrospective observational study in Zhejiang, China. BMJ open, 9(7), e027970. This group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep ( 12). Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source In most cases, magnesium supplements are safe. A dangerously high level of magnesium is rare in otherwise healthy people unless they take a very high doseMah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. BMC Complementary Medicine and Therapies, 21(1), 1-11. As we’ve discussed above, a few studies have looked at the effect of magnesium supplements to improve insomnia and the results are encouraging, but more data’s needed to confidently say whether magnesium does improve insomnia. At Sweet Bee, we formulated a beautiful magnesium butter to help you get the magnesium your body so desperately craves. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biol Trace Elem Res 2022. Hornyak M, Voderholzer U, Hohagen F, Berger M, Riemann D. Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep 1998; 21: 501–505.

The nervous system controls all your bodily functions from the physical, such as breathing or moving, to mental functions, like thinking and feeling. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication. People are increasingly looking for ways to improve their sleep without the use of conventional sleeping pills. Many people are now turning to more ‘natural’ products as sleep aids, such as vitamins, minerals or herbs which may promote sleep. Magnesium is vital to hundreds of your body’s processes. A decent night’s sleep is the best-known beneficiary of daily magnesium supplements, but it also soothes muscle cramps, period pains and PMS; supports healthy immune and cardiovascular systems; keeps your bones and teeth healthy; and converts your food into energy (read more via the NHS). A recent study has even shown that magnesium supplements “significantly” reduce blood pressure and boost circulation.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. Magnesium may help with sleep problems, especially if they are related to scenarios which are caused by a deficiency of magnesium, such as leg cramps.” Not much at all. The NHS recommends supplementing with 270mg of magnesium per day for women and 300mg for men (too much could cause diarrhoea). That means about two standard capsules, costing less than 14p per day if you go with our best-value recommended magnesium supplement, Swiss BioEnergetics Magnesium Citrate Capsules. What type of magnesium supplement is best for me?