Magnesium is a mineral that is essential for maintaining various systems and processes in our bodies; from bones and joint care, cardiovascular health and muscle support, to cognitive support and even blood sugar regulation. Found naturally in leafy green vegetables, pulses, grains, and nuts you can enhance your magnesium intake using supplementation, alongside a balanced diet, helping ensure your body is getting enough of this mighty mineral.
How does Magnesium Help You Sleep?
Magnesium is essential to many of the body’s natural processes from our brains and muscles to our hearts and hormones. Yet, the age old question still stands: does magnesium help you sleep?
As a substantial ‘all rounder’, when taking magnesium for sleep it has been shown to help positively influence sleep in many ways thanks to its versatile properties. Below we’ve outlined some of the key ways that taking magnesium for sleep can help improve your overall sleep health.
- Nervous system: Magnesium helps regulate the nervous system and the neurotransmitters within it, helping intercept and calm activity in the nerves that can significantly impact sleep.
- Muscles: Magnesium also helps support communication between the nerves and muscles helping combat issues like muscle cramping, which can worsen at night or when relaxing muscles for sleep.
- Hormones: Studies have indicated that magnesium has the potential to positively affect melatonin production, which is the production of the ‘sleep hormone’ that naturally signals to our brains and our bodies to start preparing for sleep.
- Anxiety and Mood: Another hormonal benefit to taking magnesium tablets for sleep is their impact on anxiety disorders. There are recent studies which support the claim that magnesium can help reduce the effects of anxiety by helping combat cortisol levels when taken routinely. Cortisol, also known as the stress hormone, massively impacts our overall mood and can negatively impact sleep health making it harder to fall asleep and stay asleep resulting in broken sleep and cyclical sleep debt.
- Brain: Our circadian rhythm is controlled by a small portion of the brain and is the driving force behind when we feel tired, and when we’re ready to wake up; also known as our sleep-wake cycle. Regularly taking a magnesium supplement for sleep helps regulate this system ensuring that cycles are uninterrupted and we can achieve longer, better quality sleep.
Which Magnesium is Best for Sleep?
Magnesium supplements come in a range of forms and types, helping support different wellness goals. For sleep, magnesium glycinate is the most effective form of magnesium as this helps combat factors such as stress and anxiety which can negatively impact sleep health and contribute to conditions such as insomnia.
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Pure Encapsulations Vitamins & Supplements Magnesium (Glycinate) - 90 Capsules Gentle, effective magnesium support from Pure Encapsulations with Magnesium Glycinate which offers a highly absorbable, chelated form of magnesium designed for sensitive digestive systems.  |
Magnesium oxide is one of the most poorly absorbed types of magnesium and generally one to avoid. We particularly avoid this for help with sleep health as it can cause uncomfortable side effects which may ultimately worsen sleep. This type of magnesium is often found in lower quality magnesium supplements, thanks to its low cost. However, at Supplement Hub we only source the best quality supplements from trusted, leading brands so you’ll only find the best types of magnesium in all of our magnesium supplements.
When to Take Magnesium for Sleep
There is no golden rule when introducing magnesium to your routine, especially when doing so to help benefit your sleep health. However, it’s crucial before taking any supplements that you consult a healthcare practitioner for tailored advice and guidance.
Consulting your GP or healthcare practitioner to rule out any underlying issues is the first step in determining whether magnesium supplementation is right for your lifestyle and needs. However, if you’re generally in good health and are experiencing any of the following, this may indicate magnesium supplementation as a solution.
- Weakness, and increased fatigue
- Recurring muscular cramps and spasms
- Nausea, or generally feeling ‘under the weather’
- Abnormal heart rhythms or palpitations
- Loss of appetite
How to Take Magnesium for Sleep
Tailored dosage advice is best sought from a medical professional, however there are some universal tips for getting the most from your magnesium and using magnesium to improve your sleep.
- Consistency is key; take your supplements at roughly the same time every day to embed this into your regime
- Appropriate dosage; consult your doctor to ensure that your intake is right for your age group, height, weight and general health condition
- Sleep routine; we recommend taking a magnesium supplement for sleep 1 to 2 hours before your chosen bedtime
- Complementary vitamins; taking magnesium alongside vitamin D and vitamin B6 can aid absorption and maximise the benefits of your intake
- Avoiding nausea; we recommend taking magnesium tablets with a meal to prevent nausea or stomach issues. While harmless, these can cause discomfort.
If you’re considering magnesium supplementation to improve your children’s sleep and overall wellbeing, we’ve got a tailored guide coming soon to help you make an informed choice.
What are the Side Effects of Taking Magnesium for Sleep?
Magnesium can rarely cause side effects, but is typically safe when taken under advice from a medical professional and in line with manufacturers instructions. Some of the side effects of magnesium can include;
- Nausea, diarrhea or stomach cramps; typically when taken on an empty stomach or at the wrong dosage
- Irregular heartbeat or slowed heartbeat; typically when taken at the wrong dosage
- Hypotension; typically associated with high levels of magnesium
Typically, magnesium at appropriate doses is safe to take daily for sleep and other general health benefits. As always, your health and wellbeing is our priority so we encourage you to seek medical advice should you experience any side effects when taking supplements.
Magnesium and Other Supplements
Contributing to so many areas of overall physical and mental wellbeing, magnesium can be bolstered even further by taking alongside other supplements and vitamins.
Magnesium and Vitamin D:
Magnesium is crucial for the liver and kidneys to process and convert vitamin D into the form needed by our bodies. Vitamin D also contributes to enhanced sleep regulation, with studies supporting claims that a deficiency of vitamin D, or magnesium are thought to have a similar negative effect on sleep.
Magnesium and L-Theanine
L-Theanine is an amino acid which helps combat conditions associated with stress and anxiety, supporting improved relaxation and mood. This supplement works synergistically with magnesium to bolster the similarly positive effects of magnesium itself.
Magnesium and Vitamin B6
Vitamin B6 helps balance levels of serotonin and in turn, melatonin also known as; the sleep hormone. Taking this alongside magnesium helps regulate these areas of the nervous system and contribute to enhanced relaxation and better sleep.
Improving your Sleep Health with Supplement Hub
Supplementation is an easy, effective way of contributing to increased health. At Supplement Hub, our team of practitioner advised experts have caringly curated a collection of vitamins and mineral supplements to help you achieve your goals. Each of our listed brands is trusted, safe and leading in the world of nutrition. Our exclusive collection of brands such as Imix Nutrition, Designs for Sport and Vital Nutrients have been hand picked for us for exclusive access to high quality, effective supplements.
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Vital Nutrients Supplements Magnesium (Glycinate/Malate) 120mg - 100 Capsules Vital Nutrients Magnesium (Glycinate/Malate) is a highly bioavailable and gentle form of magnesium, ideal for individuals sensitive to other types like oxide or citrate. As an essential mineral involved in over 300 bodily processes, it supports calcium absorption for stronger bones and teeth, promotes cardiovascular health, boosts energy levels, and aids in the metabolism of fats, amino acids, and carbohydrates. |
