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Experts: Taking Magnesium May Improve Your Sleep MICROGEN IMAGES\/SCIENCE PHOTO LIBRARY – Getty Images<\/p>\n
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Sleep has such a profound impact on your overall health. Not only does a solid night of rest help you feel ready to attack the day, but getting enough sleep also reduces your risk of developing many chronic illnesses, including type 2 diabetes<\/a> and heart disease<\/a>, per the Centers for Disease Control and Prevention (CDC)<\/a>. As such, many people turn to the supplement aisle looking for sleep support\u2014and one getting a lot of buzz is magnesium for sleep.<\/p>\n Magnesium<\/a> is a mineral that\u2019s naturally present in many foods, according to the National Institutes of Health<\/a> (NIH). It\u2019s a cofactor (i.e. required compound) in more than 300 enzyme systems that regulate different reactions in your body, like the breakdown of protein, your muscle and nerve function, blood sugar control, energy production, and blood pressure regulation. Magnesium also helps with the development of bones, nerve impulse conduction, muscle contraction, and normal heart rhythm, per the NIH.<\/p>\n Meet the experts: W. Christopher Winter, M.D.<\/a>, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged<\/a> podcast; Kelly Waters, M.D.<\/a>, a sleep medicine specialist and neurologist with Corewell Health; Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy<\/a>.<\/p>\n So, how does sleep factor in? Ahead, experts explain how magnesium may support the processes that promote restful sleep, plus how much you should be getting and the side effects to know.<\/p>\n Can magnesium help you sleep?<\/p>\n There are actually a few different ways magnesium may help your sleep. \u201cMagnesium supports sleep,\u201d affirmed W. Christopher Winter, M.D.<\/a>, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged<\/a> podcast. \u201cIt creates relaxation in the body\u2014brains love magnesium.\u201d<\/p>\n Magnesium \u201cis a cofactor in a lot of chemical reactions related to sleep and optimal performance,\u201d Dr. Winter explained. That includes helping your body have proper levels of GABA (gamma-aminobutyric acid), a neurotransmitter that helps you feel sleepy, calming the sympathetic nervous system and activating the parasympathetic nervous system, and supporting healthy melatonin<\/a> production. \u201cWhen your magnesium levels are good, all of those things work better,\u201d Dr. Winter said.<\/p>\n Magnesium can also reduce inflammation levels in the body, said Kelly Waters, M.D.<\/a>, a sleep medicine specialist and neurologist with Corewell Health. \u201cReducing baseline inflammation has a positive impact on the restorative function of sleep, as higher inflammation dampens recovery,\u201d she explained. In general, magnesium has been linked to better time to get to sleep, sleep duration (i.e. how long you stay asleep), and less daytime drowsiness, Dr. Waters said.<\/p>\n Another more indirect impact magnesium can have on sleep is that it lowers your risk of having muscle twitches and cramps, said Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy<\/a>. \u201cThis, along with having to use the bathroom in the middle of the night are the most frequent complaints of people who cannot get to sleep or who are awoken in the middle of the night,\u201d he said.<\/p>\n So, should you try taking magnesium for sleep?<\/p>\n Dr. Winter said it\u2019s not a terrible idea to consider a magnesium supplement if you\u2019re struggling with sleep. His suggestion: Talk to your primary care physician first and get a blood test to see if you\u2019re deficient in the mineral. \u201cIt\u2019s a cheap test, and they can check your levels of vitamin D, magnesium, and more,\u201d he said. \u201cBasic nutritional chemistry panels should not be a problem to do.\u201d<\/p>\n If your doctor determines that you are, in fact, deficient in magnesium<\/a>, Dr. Winter recommended considering a supplement. A good dose is anywhere from 100 to 350 milligrams a day, he said, but your doctor will likely have more personalized recommendations based on your individual needs. Recommended intakes of magnesium vary depending on your sex and whether you\u2019re pregnant or breastfeeding. However, it\u2019s generally suggested<\/a> that adult women get between 310 and 400 milligrams of magnesium a day, while adult men should aim for 400 to 420 milligrams a day. Taking too much can cause side effects like diarrhea, nausea, and stomach cramps, according to the NIH, so it’s best to stay in the recommended range.<\/p>\n Likewise, ask your doctor if they recommend a specific type of magnesium supplement<\/a>\u2014certain forms may be better for sleep<\/a> than others. Taking magnesium is unlikely to dramatically alter your sleep situation, Dr. Winter said. But, he adds, \u201cit can definitely support good sleep.\u201d<\/p>\n Top magnesium-rich foods to support sleep<\/p>\n If you don’t want to dive right into taking a supplement, you can also increase your intake of magnesium-rich foods. The top sources, per the NIH, include:<\/p>\n