Does Magnesium Help With Sleep? Using Magnesium in 2023

does magnesium help with sleep

Share This Post

Getting a good night’s sleep is essential for physical and mental health balance. While there are many ways to improve sleep, one of the most natural and popular methods is to take a magnesium supplement. But does magnesium help with sleep?

In this post, we will explore the science behind magnesium and sleep, as well as provide tips on getting the best results when using this supplement. Learn more about how magnesium can help you get a better night’s rest.

What Is Magnesium and What Does It Do?

Food containing magnesium.

Magnesium is an essential mineral that plays a critical role in our body’s functions. It’s found in many foods, but can also be taken via dietary supplements such as magnesium citrate, magnesium oxide, and supplemental magnesium.

Studies show magnesium plays an important role in nerve function, blood pressure, muscle relaxation, and sleep quality.

Additionally, studies suggest that taking magnesium for sleep can help improve sleep quality for those suffering from poor sleep. This is because magnesium helps regulate levels of GABA (gamma-aminobutyric acid), a neurotransmitter that helps relax the body and prepare it for sleep.

Magnesium also helps with restless leg syndrome by calming the nerves and reducing sensations of discomfort. Research has also shown that magnesium can increase sleep efficiency, which means more quality sleep in less time.

If you’re thinking about taking magnesium to improve your sleep quality, there are several ways to get your daily intake of this essential mineral. First, you can find magnesium in various magnesium-rich foods, like green leafy vegetables, whole grains, nuts, seeds, and dairy products.

Additionally, many magnesium supplements are available on the market, such as magnesium citrate, magnesium oxide, and supplemental magnesium. Just be sure to talk to your doctor before taking any new supplements. Taking too much magnesium can lead to unpleasant side effects, so it’s important to stay within the recommended dosage.

Does Magnesium Help With Sleep?

alarm clock on blue pastel trendy background and Assortment of healthy high magnesium sources food

Magnesium can help with sleep, as several studies and experts have stated that it increases sleep efficiency. Magnesium plays a critical role in nerve function, blood pressure regulation, and muscle relaxation – all of which are important for getting a good night’s sleep. Magnesium deficiency can cause poor sleep quality, so supplementing with magnesium may improve sleep.

Several forms of magnesium can be used for sleep, such as magnesium citrate, magnesium oxide, and magnesium glycinate.

Dietary supplements containing supplemental magnesium and magnesium-rich foods can also help boost magnesium levels and achieve a better quality of sleep. Additionally, taking magnesium for sleep may also help with conditions like restless leg syndrome, which can interfere with sleep.

It’s important to note that while taking magnesium supplements is often beneficial for improving sleep quality, it’s always wise to speak with a doctor before beginning any dietary supplements. Magnesium is an essential mineral that plays an important role in the body, and getting too much can lead to adverse side effects.

How Does Magnesium Help With Sleep?

Magnesium is critical in helping us get a good night’s rest. It is an essential mineral found in many foods, and magnesium supplements can help boost nutrient levels in our bodies. In addition, magnesium helps with sleep by supporting nerve function, reducing blood pressure, and calming the nervous system, which helps us relax.

Studies show magnesium levels are associated with sleep quality, and people with low magnesium often have poor sleep. Low magnesium has also been linked to restless leg syndrome, which can make it difficult to sleep. Magnesium supplements can increase sleep efficiency, reduce awakenings during the night, and improve overall sleep quality.

When taken in the form of magnesium supplements, such as magnesium citrate or magnesium oxide, help reduce blood pressure and relax the nerves, which makes it easier to drift off to sleep. In addition, magnesium deficiency can cause insomnia, making magnesium for sleep even more important for people who struggle with insomnia.

The dietary supplement magnesium citrate is particularly effective at promoting sleep and relieving insomnia symptoms, while magnesium oxide may provide additional benefits related to blood pressure regulation.

Furthermore, magnesium-rich foods like leafy greens, nuts, and beans may also help you fall asleep faster and stay asleep longer. Magnesium’s critical role in maintaining healthy nerve function and improving sleep quality cannot be overstated. Consuming adequate amounts of this essential mineral will ensure better sleep quality and improved overall health.

What Are the Best Ways to Raise Magnesium Levels?

Capsule with Magnesium Mg

When it comes to magnesium, there are many ways to ensure you get enough of this critical mineral in your diet. Supplementation is one of the most popular ways to meet your daily magnesium needs. Magnesium supplements come in various forms, including magnesium citrate, magnesium oxide, and magnesium chloride. Taking these supplements can help keep your magnesium levels up and reduce the risk of magnesium deficiency.

In addition to taking dietary supplements, there are other ways to increase your magnesium intake. For example, magnesium-rich foods such as nuts, seeds, legumes, and leafy greens are great sources of essential minerals. Additionally, adding Epsom salt to a bath has been known to help replenish magnesium levels due to its form of magnesium sulfate.

No matter which form of magnesium you choose, it’s important to ensure you’re getting enough of this essential mineral daily to support your body’s needs. With the right combination of dietary supplements and magnesium-rich foods, you’ll be able to ensure your body is getting the right amount of magnesium for optimal health.

Side Effects of Taking Magnesium

Taking magnesium supplements can benefit your health, but like any supplement, there are potential side effects.

Magnesium plays a critical role in helping with sleep, as it helps regulate melatonin and serotonin levels in the body. However, taking too much magnesium can interfere with sleep quality, so taking only the recommended dose is important.

Too much supplemental magnesium can cause symptoms such as nausea, cramping, diarrhea, and an irregular heartbeat. It’s also possible to experience an electrolyte imbalance if the body gets too much of the mineral.

The type of magnesium you take also makes a difference regarding side effects. Magnesium citrate and magnesium oxide are the most common forms, but they can affect the body differently. Magnesium oxide, for example, can irritate the digestive system and cause bloating, while magnesium citrate may have a laxative effect if taken in large doses.

For people with a magnesium deficiency, taking magnesium can be beneficial. However, taking additional magnesium can be risky if your magnesium levels are already normal or high. If you’re considering taking magnesium for sleep, it’s best to speak to your doctor first.

In conclusion, taking supplemental magnesium for sleep can benefit those with a magnesium deficiency. But it’s important to be mindful of your intake, as too much magnesium can lead to unwanted side effects.

The best way to ensure optimal sleep quality is to get enough magnesium from your diet by eating foods rich in this essential mineral.


Which Foods Are Rich In Magnesium?

Foods particularly high in magnesium include dark leafy greens, nuts, seeds, beans, whole grains, fish, avocado, bananas, dark chocolate, and yogurt. Other foods high in magnesium are almonds, spinach, peanuts, soymilk, oatmeal, pumpkin seeds, chia seeds, etc. Additionally, magnesium supplements like magnesium citrate or magnesium oxide can be beneficial.

Magnesium supplements are an easy way to quickly and effectively increase magnesium levels and improve sleep quality.

Which Magnesium Form Is The Best For Sleep?

When it comes to magnesium for sleep, magnesium glycinate is the best form. Magnesium is critical in regulating blood pressure, nerve function, and muscle contraction, which are essential for good sleep quality.

Can Taking Magnesium Help People Who Suffer From Restless Leg Syndrome?

Yes, taking magnesium can help people who suffer from restless leg syndrome. Magnesium helps to promote nerve and muscle function, which can help to alleviate the symptoms of restless leg syndrome and improve sleep efficiency.


In conclusion, magnesium is critical in many bodily functions, such as maintaining healthy nerve function and blood pressure. It also plays an important role in improving mental health, as well as the quality of sleep.

Magnesium can be taken in various forms, such as magnesium citrate, magnesium oxide, and other supplemental forms of magnesium. Magnesium-rich foods are another good source of this essential mineral.

If you are suffering from poor sleep quality or restless leg syndrome, taking a form of supplemental magnesium may help improve your sleep efficiency and overall sleep quality. However, it is important to consult your healthcare provider before starting any new dietary supplements, as too much magnesium may cause side effects.

Explore More

Staying healthy is a crucial aspect of living. Our body is a complex structure with many organs that perform numerous functions to keep us