Does Magnesium Help Us Sleep?

The Yolk

What does magnesium do in the body?

• Helps muscles and nerves work properly
• Regulate heart rhythm
• Maintains fluid balance as an electrolyte
• Helps normalize blood sugar levels
• Helps create strong bones

Why do we think magnesium helps with sleep?

• Magnesium turns on the parasympathetic nervous system
• Blocks stimulating receptors in the brain
• Binds to calming receptors in the brain
• Regulates melatonin levels

Research on magnesium and sleep

• Systematic review of literature on magnesium and sleep
  • Observational studies show a relationship between magnesium intake and sleep
    • No treatment, only observed what already occurs
  • Randomized trials showed uncertain relationships between magnesium intake and sleep quality
    • One group got placebo, one got magnesium
    • Placebo effect may be at play
• This is what’s available in the research:
  • Magnesium associated with longer sleep duration and quality in this study –
    • Cause is unknown
  • Magnesium, vitamin B, and melatonin given for 3 months improved sleep
    • Only 60 subjects
  • More research needed to find out if low magnesium is cause or effect of poor sleep
  • No significant changes in sleep with magnesium supplementation
  • Magnesium increased sleep time and melatonin in the elderly –
    • Only 46 subjects

Foods with magnesium

• Spinach
• Whole grains
• Seeds
• Almonds
• Some in milk and meat
• Brown rice
• Avocados

Perspective

• There’s no solid research to say magnesium helps with sleep quality or duration
  • It may or may not work for you and it may just have a placebo effect
  • It will not be harmful as long as you’re not taking too much
• If you’re having trouble sleeping, consider other factors first:
  • Are you staying on a routine?
  • Are you sleeping in a sleep friendly environment?
  • Are you getting the other vitamins and minerals needed for the body to work properly?
  • Are there other stressors in your life that need to be addressed?
• Talk to a sleep specialist or doctor if you are experiencing major sleep troubles

Resources

• A perspective that magnesium does improve sleep
• Will magnesium supplements improve your sleep quality? Thinking Nutrition
• 8 secrets to a good night’s sleep – Harvard Health
• Magnesium fact sheet