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Magnesium has become popular as a natural sleep aid, so we’ve brought together everything you need to know about taking magnesium for your sleep. In this article we’ll cover: Al Wadee Z, Ooi SL, Pak SC. Serum magnesium levels in patients with obstructive sleep apnoea: A systematic review and meta-analysis. Preprints. 2021. doi:10.20944/preprints202108.0551.v1. Mah J, et al. (2021). Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
Cognitive Behavioural Therapy for insomnia (CBTi) is a form of therapy that’s been used to treat insomnia for decades. There’s a wealth of evidence to show how effective CBTi can be and it’s delivered over a relatively short time-scale.Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biol Trace Elem Res 2022. However, as with most studies on magnesium, there’s conflicting results and more studies are needed to strengthen any claims. Chelated magnesium has been treated to make it easier for your body to absorb. “Chelated magnesium can be found in many health stores,” says Dr Aragona. “It’s good for supporting normal nerve and muscle function. It could also help with fatigue, lethargy and tiredness.” A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
So overall, the scientific evidence seems to point to magnesium having some positive effects on sleep but more data is needed to make any conclusive statements about magnesium supplements. Magnesium for anxiety, stress and depression Lowering the risk of type 2 diabetes: People who eat a diet rich in magnesium may be at significantly lower risk of type 2 diabetes. More research is necessary to determine whether magnesium supplements are effective at improving glycemic control in people with diabetes, however. Please note, this (like all of our products) are handmade so the consistency and colour can vary*** Lowering blood pressure: A diet rich in magnesium may lower blood pressure, which could be helpful for people with hypertension. An older study found that magnesium supplements may lower blood pressure, but only to a small extent. We cover how magnesium impacts sleep, other benefits and risks of magnesium, and how to use magnesium for better sleep. What is Magnesium?The key to its role as a sleep aid seems to stem from the fact that magnesium is important for helping our bodies relax. As we touched on earlier, magnesium has many roles in the body and one of these roles is in regulating signals in our nervous system. If magnesium does have a positive effect on stress, anxiety or depression, the person taking it may additionally see improvements to their sleep. However, the data supporting the use of magnesium supplements to improve mental health isn’t clear cut.
If you’re getting all your magnesium needs from your diet, your body will ensure that you don’t absorb too much magnesium. If you’re fit and healthy, your kidneys filter out excess magnesium and it’s removed from your body in your urine. Barna O, Lohoida P, Holovchenko Y, Bazylevych A, Velychko V, Hovbakh I et al. A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps. Nutr J 2021; 20: 90.Ikonte CJ, Mun JG, Reider CA, Grant RW, Mitmesser SH. Micronutrient inadequacy in short sleep: Analysis of the NHANES 2005-2016. Nutrients 2019; 11: 2335. The nervous system controls all your bodily functions from the physical, such as breathing or moving, to mental functions, like thinking and feeling.
You’ve probably read this article because you want to know if magnesium will help you sleep. Everybody deserves a good night’s sleep and we understand how, for many people, getting the sleep you need can become a real problem.Magnesium may help with sleep problems, especially if they are related to scenarios which are caused by a deficiency of magnesium, such as leg cramps.” Sweet Sleep can be used as a sleep aid on anyone from babies to adults as it is super mild and gentle, but we do suggest a patch test before use. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial: Dietary supplement and primary insomnia in long-term care facility residents. J Am Geriatr Soc 2011; 59: 82–90.
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