Can magnesium *actually* help you sleep? What the studies say
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When you're desperate for a good night's sleep, you'd likely do anything to help. Could magnesium be your ticket to better rest? Here's what you need to know.
Some days you do everything right. You avoid caffeine all day, you meditate, you get a good workout in, and you set your bedroom up for the ideal sleep conditions. You’ve got the white noise machine going, you stayed off your phone and yet—after all that—you still can’t fall asleep.
In moments like this, frustration can be overwhelming. Other than thinking that the world’s incredibly unfair, you’re probably also dying to know if there’s anything out there that can actually help you get to sleep naturally.
Enter: magensium.
These supplements, especially magnesium glycinate, have become the buzzworthy topic in the wellness world because they’re supposedly the ultimate relaxation mineral, and can naturally help to calm your mind and your body. But is magnesium really the savior the wellness world is touting?
Does magnesium help with sleep?
While magnesium isn’t a cure-all for sleep issues, it can be a powerful tool to help you get the rest you need. That’s because magnesium is an essential mineral that’s involved in over 300 biochemical reactions in your body, and many of these can help calm your nervous system and prepare you for sleep.
Think of magnesium as the quiet backstage crew supporting the main act of you getting restful sleep. It won’t be able to fix things like your chronic insomnia alone, but it can really help you sleep when used in tandem with other sleep hygiene practices.
Studies on the link between magnesium and sleep
First the good news: Research supports magnesium’s potential to improve sleep, particularly for people experiencing stress or related conditions. That’s because using magnesium has been shown to lower stress levels and promote relaxation, making it easier to fall asleep. Magnesium can also be great for people with mild to moderate anxiety, because it can calm the mind, reduce racing thoughts, and improve overall sleep quality.
Magnesium also supports the production of melatonin, the hormone that regulates your sleep-wake cycle. In fact, a study found that magnesium supplements helped older adult participants sleep longer, fall asleep faster, and feel more rested.
Also, magnesium’s muscle-relaxing properties can help you cope with restless leg syndrome, night cramps, or general tension. It even helps regulate cortisol, a stress hormone that can sabotage sleep.
With all of this said, it’s important to note that a 2021 meta-analysis found inconsistent results regarding magnesium’s effectiveness for sleep. While some participants reported improvements, others showed no significant difference compared to placebo groups. The study suggested that magnesium may be more beneficial for specific groups—such as those with a deficiency or high stress levels—rather than for the general population. So, if you’re hoping to give it a whirl, check with your healthcare provider first.
Which type of magnesium is best for sleep?
There are many different types of magnesium supplements, but not all of them are created equal. This can make it really overwhelming when you’re first learning about them, so let’s dig a bit further. According to the latest studies, the top choice for sleep is magnesium glycinate. This type is a combo of magnesium and glycine, which is an amino acid known for its calming properties. Glycine may help you relax and can potentially help lower your core body temperature.
Another reason magnesium glycinate can be great is because it’s known to be one of the most easily absorbed forms of magnesium. This might make it easier for you to address issues like stress, anxiety, and muscle tension without also causing digestive problems.
In addition, here’s a breakdown of six common other types and how they might be able to help you get those much-needed Zzz’s:
Magnesium citrate: This type’s easily absorbed and great for relaxation. However, its mild laxative effects might cause issues for some, especially if taken right before bed.
Magnesium oxide: Budget-friendly and widely available, this one is usually better suited for digestive issues than sleep. It also may take a little longer for your body to absorb it.
Magnesium L-threonate: This is a brain booster. Designed to cross your blood-brain barrier, it can help you with mental clarity and reduce overthinking before sleep.
Magnesium malate: This supplement’s easily absorbed but gentler on your system. It’s typically used for muscle relaxation. It can also be great if you experience fibromyalgia or chronic fatigue.
Magnesium chloride: A multi-purpose form of magnesium, it’s often applied topically to relax your muscles and ease your discomfort.
Magnesium sulfate (Epsom salt): This is the magnesium you might’ve already used. It’s epsom salt and it’s great in a warm bath as it can (possibly) soothe your muscles.
How much magnesium do you need to get better sleep?
Okay, so magnesium can help you sleep—great news! But exactly how much do you need to take? Unfortunately, there’s no one size fits all solution here. It all depends on your age, sex, and overall health, as well as if you’re meeting your daily magnesium requirements through your food or supplement intake.
In general, most people who are looking to improve their sleep by using magnesium take doses between 200–400 mg per day. If you’re new to magnesium supplements, you may want to start with a lower dose like 100–200 mg and gradually increase if you need to. Remember to listen to your body’s signals because too much magnesium can cause you to have digestive discomfort like diarrhea or cramping.
To break it down even further though, here are the Recommended Daily Allowance (RDA) guidelines that the National Institutes of Health (NIH) endorses:
Women (ages 19–30): 310 mg per day
Women (ages 31+): 320 mg per day
Men (ages 19–30): 400 mg per day
Men (ages 31+): 420 mg per day
Pregnant women: 350–360 mg per day
While these amounts are for overall magnesium intake (from both food and supplements), studies do suggest that people who are deficient or have high stress levels could actually benefit from slightly higher amounts. If you think this is the case for you, reach out to your doctor or healthcare provider.
Signs you might need more magnesium
If you’re not sure if you need more magnesium in your diet or your supplements, don’t worry! It can be hard to figure out. Here are some signs to look out for if you think you might have low magnesium levels:
Muscle cramps
Spasms
Restless legs at night
Difficulty falling asleep
You may also need to add more magnesium into your diet if you’re fatigued, irritable, or have low energy.
Timing and absorption tips
How effective magnesium is can really depend on what time you take it. As a general rule, try to avoid taking magnesium during the day. Aim to take magnesium a little before bed. This can help prepare your body for relaxation. Also magnesium’s usually best absorbed when you take it with meals. This can help you reduce the risk of getting an upset stomach.
Can you take too much magnesium?
Magnesium is generally considered to be safe if you take the recommended doses. Naturally, your body regulates magnesium from your food, but it is possible to take too much when using supplements.
If you overdo it, this can lead to some gnarly side effects like:
Digestive distress: If you ingest too much, you could experience diarrhea, nausea, and cramping.
Irregular heartbeat: High magnesium levels can disrupt heart rhythms (arrhythmia).
Low blood pressure: Excessive intake can cause you to get dizzy or weak because of a drop in your blood pressure.
Difficulty breathing and confusion: If you go over the recommended amount, you could experience magnesium toxicity (hypermagnesemia). This can potentially cause severe symptoms like weakness, confusion, difficulty breathing, and possibly even cardiac arrest.
Talk to your doctor if you have kidney issues or you’re on certain medications like diuretics or antacids. These medications could affect your magnesium levels and make it not safe for you to take.
How to avoid taking too much magnesium
If you’re worried you might take too much magnesium, here are some ways to manage your consumption:
Stick to the recommended doses (around 200–400 mg daily).
Read the labels carefully.
Use magnesium glycinate to lower digestive side effects.
Lessen your intake if you start to feel sick.
5 ways to get more magnesium into your diet
Magnesium supplements might help restore your levels if you're currently deficient in that department, but you can also bump up your intake the old-fashioned way—by eating foods rich in magnesium.
These foods can give you a natural and safe way to meet your daily requirements, without the risk of overdoing it. Plus, they’re also packed with other nutrients that support overall health.
Here are five simple and practical ways you can add more magnesium into your meals and snacks:
1. Load up on leafy greens
Leafy green vegetables like spinach, swiss chard, kale, and collard greens are magnesium powerhouses. If you have just one cup of cooked spinach, this contains about 157 mg of magnesium.
Consider tossing a handful of spinach or kale into your morning smoothie. You could also use swiss chard or collard greens as a wrap for sandwiches or sauté greens with garlic and olive oil for a yummy side dish.
Try this: If you’re not a fan of spinach or greens, you could add magnesium into your diet by drinking mineral or sparkling waters that contain magnesium.
💙 Listen to Tamara Levitt’s Mindful Eating Series to help get you in the right mindset for healthy eating.
2. Snack on nuts and seeds
Nuts and seeds like almonds, cashews, and pumpkin seeds are really high in magnesium. A one ounce serving of pumpkin seeds provides 168 mg of magnesium.
To incorporate more nuts and seeds into your snacks, consider sprinkling chia seeds, flaxseeds, or hemp seeds onto your oatmeal or yogurt. You can also use nut butters as a spread on whole-grain toast or as a dip for apple slices.
Try this: If you’re always on the go, consider keeping a small bag of mixed nuts and seeds in your bag or car. These are easier snacks to eat while travelling and can also give you a much-need energy boost. (And if you’re constantly moving and find it hard to take breaks, here are 20 mindful ways to do that.)
💙 To help get a little movement in after you eat, watch After Lunch with Mel Mah.
3. Embrace whole grains
Some other excellent sources of magnesium are whole grains like quinoa, brown rice, oats, and whole-grain bread. Just one cup of cooked quinoa gives you about 118 mg of magnesium.
Try to choose whole-grain versions of pasta, bread, and cereals. You could make quinoa or brown rice the base for bowls you have with roasted veggies and lean proteins. Also, a hearty bowl of steel-cut oats topped with fresh fruit and nuts can be another great way to squeeze in some whole grains into your day.
Try this: If you start to get bored of your whole grains, add magnesium-rich spices to some of your dishes like coriander, basil, or dill. This can liven up your diet and give you an extra sprinkle of nutrients.
4. Add legumes to your meals
Beans, lentils, and chickpeas not only can make a versatile addition to your meals, but they’re also rich in magnesium. Case in point: One cup of cooked black beans contains about 120 mg of magnesium.
To get more magnesium into your day, consider using lentils as a filling for wraps or adding black beans to salads and soups. If you love dips, maybe blend chickpeas into a creamy homemade hummus.
Try this: Soaking or sprouting beans in water for a few days can boost their magnesium levels.
5. Treat yourself to dark chocolate
If you love dark chocolate, start doing a little happy dance: It’s also a good source of magnesium. A one ounce piece of dark chocolate (70–85% cacao) can contain up to 64 mg of magnesium. It can also contain antioxidants and mood-boosting compounds.
To add more dark chocolate into your diet, consider pairing a square with a handful of nuts for a tasty dessert. You could also try using cacao powder to make a magnesium-packed hot chocolate. (If you tend to indulge in a little too much chocolate when you’re in your feelings, here are five strategies that can help.)
Try this: If you love fruit, consider melting dark chocolate and drizzling it over fresh fruit like strawberries or bananas. (Hold please, we’re testing this out ourselves.)
Magnesium sleep FAQs
Can magnesium supplements help with insomnia?
Magnesium supplements may be able to help to improve your sleep, especially if your issues are linked to stress, anxiety, or magnesium deficiency. (If you’re experiencing insomnia, here are 10 strategies that can help you manage.)
In general, magnesium plays a crucial role in calming your nervous system and regulating your melatonin, which is the hormone responsible for your sleep-wake cycle. Studies have also shown that taking magnesium supplements can improve sleep quality.
If you have insomnia, magnesium supplements can only do so much. If this is the case for you, reach out to a doctor to see if they can help you address your underlying causes. They might be able to better help you treat your insomnia or determine if these supplements are a good addition to your sleep regimen.
What is excessive magnesium intake?
When you consume more magnesium than your body can process—typically through supplements rather than food—this is considered excessive magnesium intake.
The National Institutes of Health says the tolerable upper intake level (UL) for supplemental magnesium per day for adults is about 200-400 mg. To make sure you don’t overdo it, talk to your doctor before taking magnesium supplements.
If you’re currently worried you exceeded the limit, here are possible symptoms to look out for:
Diarrhea
Nausea
Abdominal cramping
Low blood pressure
Irregular heartbeat
How long before bed should I take magnesium?
To get the best results out of taking magnesium supplements, aim to take it around 30–60 minutes before you go to bed. This allows your body to fully absorb and utilize the magnesium.
If you take magnesium by mixing it into a calming drink, think about incorporating it into your evening wind-down routine. This can also help signal to your body that it’s time to relax. If you’re new to these supplements, try to start with a low dose to be safe.
Also try to be as consistent as possible. Taking magnesium at the same time every night can help you establish a soothing bedtime ritual and helps prepare you for a good night's rest.
Are there any side effects of mixing magnesium with other supplements?
Mixing magnesium with other supplements and medications can cause unwanted side effects.
For example, taking high doses of calcium and magnesium together can possibly cause them to compete for absorption, and reduce their effectiveness. Similarly, if you mix magnesium with medications like diuretics, you can seriously throw off your electrolyte balance.
To avoid some of these potential side effects, talk to your doctor, especially if you're on medications or taking other supplements. They can help advise you on the best way to add magnesium into your routine.
Can low levels of magnesium cause other health problems?
Having low levels of magnesium can contribute to various health issues beyond just poor sleep. Magnesium helps you to maintain healthy nerve and muscle function, regulates your blood sugar levels, and supports your bone health. If you have low magnesium levels, you can possibly experience:
Muscle cramps
Irritability
Difficulty concentrating
Over time, chronic magnesium deficiency can also increase your risks for more serious conditions like:
Heart disease
Type 2 diabetes
Osteoporosis
To help prevent these complications, consider adding magnesium-rich foods or supplements into your diet. If you do experience any of these symptoms, reach out to your doctor to set up an appointment.
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