{"id":219123,"date":"2025-12-31T02:35:07","date_gmt":"2025-12-31T02:35:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/219123\/"},"modified":"2025-12-31T02:35:07","modified_gmt":"2025-12-31T02:35:07","slug":"experts-reveal-which-works-best-for-sleep","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/219123\/","title":{"rendered":"Experts Reveal Which Works Best for Sleep"},"content":{"rendered":"

Sleep plays a critical role in overall health. According to the American Academy of Sleep Medicine<\/a>, high-quality sleep is important for maintaining healthy brain, heart, vascular, and metabolic function. And yet, many Americans struggle to get restful sleep<\/a> on a nightly basis and may turn to supplements to improve their slumber. Especially for folks looking to avoid the possible side effects and risks of melatonin<\/a>, it may come down to magnesium vs. zinc for sleep. But does one offer better support than the other?<\/p>\n

Meet the experts: Kenneth Lee, M.D.<\/a>, the medical director of the Sleep Disorders Center at UChicago Medicine; Jordan Hill, R.D., C.S.S.D.<\/a>, a registered dietitian at Live It Up.<\/p>\n

Here, experts explain how each of these minerals supports the bodily processes that contribute to restful sleep, plus if you should try one over the other. <\/p>\n

Benefits of magnesium for sleep<\/p>\n

As an essential mineral, magnesium<\/a> contributes to many different processes in the body, some of which impact your sleep. \u201cMagnesium plays a role in calming the nervous system, which relaxes both the brain and body, helping to fall and stay asleep,\u201d explains Jordan Hill, R.D., C.S.S.D.<\/a>, a registered dietitian at Live It Up. More specifically, it may act on certain brain chemicals that influence relaxation. \u201cMagnesium is thought to work potentially on regulation of neurotransmitters within the brain, specifically the ones that are called \u201cinhibitory\u201d neurotransmitters (like GABA) which promote sleep and can make someone feel more relaxed,\u201d says Kenneth Lee, M.D.<\/a>, the medical director of the Sleep Disorders Center at UChicago Medicine.<\/p>\n

In a 2025 study published in the journal Nature and Science of Sleep<\/a>, people with poor sleep quality who took magnesium glycinate<\/a> reported modest improvements in their insomnia<\/a> symptoms, though all results were subjective and those who had the lowest dietary magnesium intake to start seemed to benefit the most. Dr. Lee\u2019s clinical experience aligns with the results; he notes that some of his patients find magnesium helpful while others don\u2019t see any differences from supplementing with the mineral. <\/p>\n

Potential downsides to magnesium<\/p>\n

The possible side effects of supplementing with magnesium can vary greatly based on the type of magnesium<\/a> you are taking. According to the National Institutes of Health (NIH)<\/a>, the most common side effects are diarrhea, nausea, and abdominal cramping, which are most frequently associated with magnesium carbonate, chloride, gluconate, and oxide (magnesium glycinate, on the other hand, is one of the most well-tolerated forms). Magnesium can also interact with several medications, including osteoporosis drugs, antibiotics, diuretics, and proton pump inhibitors, per the NIH, so you should check with your physician before starting a magnesium supplement if you take other meds. <\/p>\n

Benefits of zinc for sleep<\/p>\n

\u201cZinc<\/a> is a trace element that has some component of assisting with sleep regulation,\u201d says Dr. Lee. \u201cIt is a co-factor in the production of other hormones like melatonin and serotonin, meaning it\u2019s a component necessary to ultimately lead to the production of melatonin which is essential for sleep regulation.\u201d According to a 2024 review published in Health Science Reports<\/a>, supplementing with zinc may lead to improvements in sleep quality but does not have a significant effect for people with sleep disorders, such as insomnia or sleep deprivation.<\/p>\n

\u201cThere are some small studies that suggest that zinc-rich food may be helpful with sleep onset and some mild improvement of total sleep time,\u201d adds Dr. Lee. \u201cHowever, whether or not it was clearly the zinc in those food groups that was responsible is unclear.\u201d This is likely because zinc is more of a supporting player in the processes that influence sleep, while magnesium\u2019s impact is a bit more direct. \u201cZinc mainly helps with general sleep health,\u201d Hill says. <\/p>\n

Potential downsides to zinc<\/p>\n

\u201cZinc as a supplement has not been rigorously tested and therefore the utility and the safety of long-term usage is still questionable,\u201d says Dr. Lee. Per the NIH<\/a>, high zinc intake may cause nausea, dizziness, headaches, vomiting, or loss of appetite. There are also risks associated with taking high doses of zinc (or exceeding the tolerable upper limit of 40 milligrams per day), namely reduced copper absorption. If used for weeks, the NIH says that this may inhibit immune function<\/a> or lower levels of HDL \u201cgood\u201d cholesterol.<\/p>\n

Magnesium vs. zinc: Which is better for sleep?<\/p>\n

Both magnesium and zinc are important players in the processes that influence sleep, though they play different roles. Therefore, supplementing with each may have different outcomes. \u201cMagnesium mainly helps people who struggle to fall asleep or sleep too little and appears to be better for improving how deep and restorative sleep feels, while zinc supports overall sleep health and lowers the risk of sleep problems,\u201d says Hill. If you are having difficulty settling down at night and achieving the relaxation needed to fall asleep, magnesium may be better to try first. But if you just find yourself feeling more tired during the day and worry your sleep quality is starting to falter, zinc may be a good place to start. Either way, you should always check with a healthcare professional before starting a new supplement.<\/p>\n

What\u2019s more, if you\u2019re thinking about taking a supplement to improve your sleep, it\u2019s likely worth trying a few other strategies first. \u201cSleeping in and of itself is a completely natural process. When we have trouble sleeping, it\u2019s often because our brain and body are stressed and have forgotten how to sleep naturally,\u201d Dr. Lee says. \u201cTherefore, while the supplements can be helpful short term-wise, the care is often centered more on re-teaching the brain and body how to sleep.\u201d Simple changes like setting aside time to relax in the hour before sleep, avoiding exercise and eating in the one to two hours before bed<\/a>, and only using your bed for sleep and intimacy can be powerful tools for transforming your sleep for the better.<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. <\/p>\n

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