How Magnesium Can Help You Sleep
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Magnesium is a mineral that is essential for processes throughout the body , including communication between cells in the nervous system. Sleep is largely controlled by the nervous system, and experts believe that nutrients like magnesium may play a role in sleep health. However, the exact relationship between magnesium and sleep is still being studied.
Despite the unclear relationship between magnesium and sleep, there have been encouraging studies showing that magnesium supplements may improve sleep quality, sleep duration, and benefit people with sleep disorders like insomnia and restless legs syndrome. Future research may clarify the effects of magnesium on sleep as well as the role of magnesium supplements in promoting sleep health.
What is Magnesium?
Magnesium is one of several electrolytes in the body. Electrolytes are minerals that the body needs to function properly. Magnesium plays essential roles in the production of proteins, bone, and DNA. Magnesium is also important for maintaining blood sugar, blood pressure, and regulating activity in the muscles, nerves, and cardiovascular system.
Magnesium in the body typically comes from a person’s diet . Additional sources of magnesium include dietary supplements and medicines, including laxatives and over-the-counter remedies for heartburn and indigestion.
Although many people’s diets don’t consistently provide enough magnesium, most people are able to keep the level of magnesium in their body within normal limits . The kidneys and other tissues normally release excess magnesium into the urine and, in times of low magnesium intake, these tissues can conserve magnesium by reducing the amount that is excreted.
Because much of the body’s magnesium is stored within other tissues, it can be difficult to measure the level of magnesium in a person’s blood. But a blood test for magnesium can help doctors determine if magnesium levels are dangerously low or high .
Having abnormally low or high magnesium levels is uncommon in the general population. Very low magnesium levels can happen in people with low dietary intake of magnesium, those with long-term excessive use of alcohol, and in people taking certain medications. Symptoms of abnormally low levels of magnesium include :
- Muscle spasms
- Abnormal heart rhythms
- Nausea and vomiting
- Personality changes
People at higher risk for elevated levels of magnesium include those with kidney failure, which prevents the body from properly filtering out and releasing excess magnesium.
Foods with Magnesium
The Recommended Dietary Allowances for magnesium varies depending on age, sex, pregnancy, and whether a person is breastfeeding. For healthy adults over 18 years of age, experts recommend a daily magnesium intake between 310 and 420 milligrams .
There are many ways to get adequate magnesium in the diet. Some examples of foods rich in magnesium include:
- Green leafy vegetables
- Whole grains
- Pumpkin seeds
- Chia seeds
- Fortified breakfast cereals
- Soy and soymilk
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How Magnesium Impacts Sleep
Magnesium is included in a variety of nutritional supplements and natural sleep aids. Despite claims that magnesium can improve sleep, few studies have investigated this link. Researchers hypothesize that magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness.
Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults. Healthy magnesium levels may have an important role in the development of baby and infant sleep cycles. In contrast, low magnesium could be associated with poor sleep quality.
Magnesium and Insomnia
Insomnia is impaired sleep that causes fatigue and daytime sleepiness. Insomnia can also lead to struggles with memory, mental health concerns, and a higher risk for accidents. Thus, people with insomnia may turn to supplements like magnesium to help with sleep.
Research is not clear on the role of magnesium supplements in the treatment of insomnia. However, some studies have shown encouraging findings . One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
There have also been studies combining magnesium with other supplements that have shown promising results for treating insomnia. Yet, because the supplements in these studies contained more than just magnesium, it is difficult to interpret whether the benefits were linked to magnesium, to the other supplements, or to the combination.
Magnesium and Restless Legs Syndrome
Restless legs syndrome is a sleep-related movement disorder that creates an irritating urge to move the legs. The exact cause of this condition remains unclear, but some researchers suggest that magnesium deficiency may play a role in the condition’s development.
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 or while receiving dialysis .
Researchers have also investigated whether magnesium supplementation can reduce the symptoms of restless legs syndrome. Results of these studies are contradictory . Some have found that magnesium supplementation may be helpful to reduce symptoms in people with restless legs syndrome. But a more recent study of people with many types of cramps, including restless legs syndrome, found no benefit from magnesium supplementation.
Other Benefits of Magnesium
Supplemental magnesium may be recommended by a doctor for people with conditions that cause a magnesium deficiency. Magnesium may be given to people who have certain health conditions such as :
- Uncontrolled diabetes
There’s some evidence showing that magnesium supplements may benefit people with certain chronic conditions like migraine headaches, high blood pressure, and osteoporosis. But more research is needed to determine how helpful magnesium is in managing these conditions.
Magnesium supplements may also be recommended for people taking medications that can lower magnesium levels, including proton pump inhibitors, diuretics, antibiotics, and some medications used to treat cancer.
Risks of Magnesium
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 dose of magnesium.
Symptoms of magnesium toxicity can range from mild to severe, and vary depending on a person’s magnesium level. Symptoms of excessive magnesium include:
- Low blood pressure
- Muscle paralysis
- Cardiac arrest
Magnesium is also included in over-the-counter products such as Epsom salts, antacids, or laxatives. The risk of magnesium toxicity from using these products is higher in people who have impaired kidney function. Other risk factors for magnesium toxicity include conditions that increase the absorption of nutrients, such as colitis, gastritis or gastric ulcer disease.
Magnesium vs. Melatonin
Melatonin and magnesium supplements are both used to improve sleep, but they work in different ways in the body. Melatonin is a sleep hormone that the pineal gland in the brain produces when the time to sleep is approaching. Experts note that adding supplemental melatonin may help people fall asleep but may be less helpful for staying asleep all night.
Magnesium may help to quiet the nerves in the body that keep people awake. However, while experts recommend melatonin for treating some sleep disorders, magnesium may not be something that a doctor recommends unless a person has another reason to take it, such as evidence of low magnesium levels.
How to Use Magnesium for Sleep
Overall, the evidence for magnesium on insomnia and other sleep disorders remains mixed. However, some evidence shows that otherwise healthy people may benefit from low doses of oral magnesium supplements to help improve symptoms of insomnia. Research suggests doses of up to one gram of magnesium should be taken no more than three times daily.
While magnesium supplements are generally considered safe, there are some people who are at a higher risk for magnesium toxicity or harmful drug interactions. Therefore, before purchasing a magnesium supplement, talk to a health care provider first to find out if taking magnesium is safe and warranted.
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