We’ve all heard how important a good night’s sleep is for our health, and everyone has an opinion on how to catch those Zzz’s. Many swear by magnesium supplements, but do they work, or will they cause more harm than good?
One of my favorite comedians these days is Taylor Tomlinson. She’s a young, witty, and raw writer and performer who reminds me of a next gen Amy Schumer.
In one of her bits, she shares her frustrations around insomnia, and asks the audience to chime in with their own sleep remedies while she’s on stage. She gets some funny responses like “Stand on your head!” or “Listen to my husband talk!” She also makes sure the audience knows, “If you suggest the calm meditation app, I will have you removed” (ha!).
While it’s a you-have-to-be-there kind of moment, the reason the bit gets a good laugh is because so many of us can relate to sleep troubles, at least on some level. And for those who deal with insomnia on the regular, there’s an understandable willingness to try anything.
Have you tried magnesium?
I’m not sure if Taylor has, but magnesium for sleep has been high on the advice list lately. Whether in a cocktail with other traditional sleepy-time elixirs such as cherry juice, melatonin, tryptophan (the suggestions can run the gamut!), or on its own, magnesium is a hot topic.
And theoretically, it makes sense why magnesium gets the nod. It’s an essential part of more than 300 different systems that regulate a broad range of reactions including making melatonin (a hormone that regulates sleep-wake cycles) and muscle relaxation.
Because of this, I can see why it’s reasonable to assume that the more magnesium we take in, the more efficiently we can make melatonin, relax our muscles, and fall asleep. Using that same reasoning, it’s plausible to assume that those who suffer from insomnia, aren’t getting enough magnesium from their diet. In turn, supplementation would be warranted to make more melatonin and relax our muscles for better sleep.
Here’s why this reasoning is problematic:
More is not always better.
We don’t get to pick and choose how magnesium is used in our body. It may not head directly to the sleep cycle functions. And since there’s no test to evaluate how much magnesium is circulating or stored on a given day, we will never know. Also, those with kidney disease and other chronic illnesses affecting broad absorption/excretion functions need to be especially cautious with supplemental magnesium. It could be harmful if there’s no way to filter out potential excess.
Magnesium deficiency in otherwise healthy individuals is uncommon.
Those who do not eat enough food overall (oftentimes this includes the elderly or those who are sick) are at highest risk for inadequacy (not even deficiency). NHANES data does show that 48% Americans are eating less than the Estimated Average Requirement (EAR) for magnesium. But this doesn’t mean 48% of Americans are magnesium deficient. To simplify what these stats actually mean, understand that this is all just a guestimation. There’s no exact science to how much magnesium individuals require daily.
Interestingly, those who consume adequate amounts of magnesium from food are more likely to use magnesium supplements. (It’s true!)
So on the other side of the equation, supplement users tend to take in more daily magnesium than recommended.
Unfortunately, research on magnesium supplements and sleep is thin.
There are only a handful of research studies over the past decade (yup, that’s all folks!) that are even worth reviewing on sleep and magnesium supplements. On top of that, most of these are beset with conflicting results, multiple confounding variables, and unclear conclusions that leave us wanting more clarity.
Still convinced magnesium supplements are the way to go?
I get it. Anecdotally, we probably all know people who swear by magnesium. Personal experience doesn’t need to be disregarded on principle, and there can be value in hearing what works well for people in similar situations.
Also, to be fair to magnesium, in the grand scheme of the supplement world and in otherwise healthy individuals, magnesium supplements tend to have minimal (if any) side effects. So even if there aren’t studies showing magnesium puts us right to sleep, from the perspective of a medical professional (or anyone carrying liability), there is minimal risk to recommending it.
So, which magnesium supplement reigns supreme?
There are different forms of magnesium (Mg), such as Mg oxide, Mg citrate, and Mg glycinate. Choose one with help from your physician, depending on your unique health needs and potential for certain side effects. There isn’t one that is necessarily “better” than another.
While it is impossible to tell if it’s the magnesium or a combination of ingredients that’s working or not working, some people prefer to take Mg in more of a “cocktail” supplement with other sleep-related agents like melatonin or tryptophan, for example.
As a reminder, the NIH provides ongoing updates on supplements for various conditions. Here’s what they are currently posting about magnesium and sleep if curious on these updates.
Look for identification of a third-party quality review (not the supplement company reviewing its own product) on any supplement. This includes USP, NSF, or consumerlabs.com. They do unannounced inspections of products to give consumers better peace of mind. You can read more about the role of the FDA and supplements here.
What about the placebo effect?
In many of the studies performed on magnesium supplements and sleep, the placebo arm showed at least some improvement in sleep just from taking a dummy pill. Should we care? I say, if you are catching your Zzzs due to placebo effect or the actual magnesium, celebrate!
Magnesium and curing everything else…
In terms of magnesium for other things – constipation, GI health, headaches, diabetes, blood pressure, depression, anxiety – that’s an article for another day.
Did you know FAK is a high-magnesium recipe site?
If you’re eating enough calories and enjoying a varied diet, there is very low likelihood you need to worry about magnesium in a silo. You are getting enough.
In saying that, if you are simply curious or are looking to include more foods with magnesium in your diet, we’ve got you covered. Magnesium tends to be in high fiber recipes, including but not limited to, whole grains, leafy green vegetables, dried fruit, oats, nuts, meat, and even dark chocolate!
Here are some of our favorite FAK high-magnesium recipes, and you can find lots more by searching here:
Crispy Black Bean Skillet Tacos
Kale & Boursin Stuffed Portobellos
Restaurant-Style Pan Seared Salmon
Roasted Veggie & Wild Rice Salad
Ground Beef & Broccoli Stir-Fry
Quinoa Salad with Dried Cranberries and Pistachios
Kale Waldorf Salad
Leafy Greens Pesto
Nuts & Seeds Overnight Oats
Cranberry Almond Baked Oatmeal Muffins
Banana Nut Pancakes
Pumpkin Spice Chia Pudding Parfaits
Chunky Homemade Granola Snack Mix
Rosemary Roasted Cashews
Blueberry Banana Smoothie
Key Takeaways
- There is little scientific evidence to suggest magnesium supplements can improve sleep.
- Most otherwise healthy individuals get enough magnesium from their diets to prevent inadequacy.
- Speak with your physician before trying magnesium supplements. Those with chronic illness, or other health conditions impacting absorption/excretion of minerals should be especially cautious.
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