Over 70 million Americans suffer from sleep disturbances or poor sleep quality.¹ If you’re one of them, taking magnesium before bed could be the key to improving your sleep wellness.

Magnesium is an essential mineral that helps the body perform vital activities in the brain, heart, muscles, and digestive system. It aids in over 600 cellular functions—yet some studies show that close to 50% of Americans don’t consume enough magnesium. Not to mention that people living with certain health conditions may develop magnesium deficiency as a result.

So, what do low magnesium levels have to do with sleep? Research shows that magnesium helps to regulate neurotransmitters, or the chemical messengers, in your brain. Taking magnesium for sleeping at bedtime may also offer support via its interaction with your nervous system. Magnesium can also play a large role in relaxation, helping to reach a deeper level of quality sleep and improve overall health.

Who Should Take Magnesium?

The short answer: everyone can benefit from improving our sleep quality, and a Magnesium dietary supplement can help. Sleep and magnesium both play critical roles in how our bodies function, and, therefore, how we feel. If you want to reap the many benefits of taking Magnesium at night, consider adding this dietary supplement to your nightly routine.

The most accurate way to tell if you’re deficient in magnesium is by taking a blood test at your doctor’s office. Some signs that you may be running low on magnesium include reduced appetite, nausea, fatigue, and muscle spasms. If you’re experiencing one or more of these health concerns, talk to your doctor about testing your levels. Additionally, if you suffer from sleep disturbances or struggle to fall or stay asleep, magnesium could help you support a healthier sleep cycle. Long-lasting sleep challenges could indicate that your body is not absorbing enough magnesium in your diet to regulate sleep and rest properly.

Benefits of Taking Magnesium Before Bed

Science has shown the benefits of taking Magnesium before bed can help you fall asleep faster, sleep more efficiently, and achieve deep sleep.

A study found that participants who consumed 500 mg of magnesium daily for eight weeks reported reduced problems sleeping, increased sleep quality, and improved early morning restfulness.

The full extent to which Magnesium benefits sleep is still being studied, but so far, we know this mineral can help improve sleep and restfulness by:

• Relaxing your muscles
• Calming your nervous system
• Improving your sleep quality
• Helping you fall asleep faster
• Decreasing stress
• Promoting natural melatonin production

How Magnesium Works to Aid Sleep

Magnesium can be seen as a chemical balancer for the brain and body. In other words, it can help regulate neurotransmitters (the chemical messengers) in the brain that activate calming mechanisms in both the nervous system and muscles.

Let’s take a look at how this works:

• Magnesium balances neurotransmitters – (Gamma-aminobutyric acid (GABA) is the primary neurotransmitter in the brain that helps you transition from excitement and stress to calm and relaxation. Magnesium helps regulate natural levels of GABA, as well as the regulation of the “excitable” neurotransmitter, glutamate, to help you feel calm before bed and more awake during the day.
• Magnesium regulates the nervous system – Your nervous system is divided into two parts: the sympathetic and parasympathetic nervous systems. The sympathetic system alerts the brain and body, while the parasympathetic helps you wind down, especially in times of stress. Magnesium regulates both of these parts of the nervous system, which can help ease a racing mind or reduce muscle tension before falling asleep.
• Magnesium promotes melatonin production – Melatonin is a hormone your body produces to help you fall asleep and regulate your sleep cycle. Sometimes, environmental factors or health issues inhibit natural melatonin production, which can cause trouble sleeping or poor sleep quality. In one study, magnesium supplementation was correlated with increased melatonin production, which may have helped subjects fall asleep faster and stay asleep longer.

What Is the Best Magnesium Type for Sleep?

Not all Magnesium is created equal. There are different types of Magnesium with slightly different benefits and potential for bodily absorption. The types of Magnesium include:

• Magnesium Citrate
• Magnesium Glycinate
• Magnesium Gluconate
• Magnesium Chloride
• Magnesium Lactate
• Magnesium Malate
• Magnesium Taurate
• Magnesium Sulfate
• Magnesium Oxide

To reap the benefits of magnesium for sleep, magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride may be the best choices. Small studies show that these forms of magnesium are highly bioavailable, meaning that your body can absorb them most easily.

Recommended Magnesium Intake for Sleep

If you’re considering adding magnesium to your lifestyle, you might be wondering: what’s the ideal magnesium dosage for sleep? It’s important to remember that magnesium can be found in a number of different foods, so most of us are consuming some magnesium in our diets naturally. Foods like squash, almonds, avocado, leafy greens, nuts, and beans are all high in Magnesium and can help you reach your recommended daily intake.

The National Institute of Health’s recommended intake for magnesium for men is 400–420 mg. For women, the recommended daily amount is 310–320 mg and pregnant women should consume a bit more, 350–360 mg per day.

Things to Look Out For With Magnesium

Magnesium has been studied for decades, and researchers have yet to discover major concerns. However, as with any supplement, it’s best to speak with your healthcare provider about your optimal daily intake.

One of the most common unintentional effects of taking too much magnesium is diarrhea. Magnesium may help regulate bowel movements, so, high intakes may have a laxative effect.

Magnesium vs Melatonin

One of the rising debates in the natural health space is the difference between taking Magnesium and Melatonin for sleep and overall health. Both substances are naturally occurring, but they are not the same. Here’s how they compare:

Magnesium is a mineral, Melatonin is a hormone. The body produces Melatonin at certain times, usually at night, when there is less natural light and your circadian rhythm tells your body that it’s time for bed. The body only produces Melatonin for sleep function, whereas Magnesium aids in a variety of the body’s daily and nightly functions.

Magnesium is essential for proper brain, nervous system, digestive, and muscular function. The fact that it helps to regulate these vital systems is part of what allows it to aid in proper sleep and restfulness.

In short:

• Magnesium is a nutrient that regulates bodily functions
• Magnesium is primarily gained through food
• Magnesium supplements can help your mind and body relax and promote better sleep

Conversely:

• Melatonin is a hormone that helps your body sleep
• Melatonin is produced by the brain in response to your circadian rhythm
• Melatonin supplements can help you fall asleep faster by regulating your sleep cycle

If you’re looking for a natural sleep aid that can also benefit other parts of your overall health and wellbeing, Magnesium is it.

A New Bedtime Routine to Improve Your Sleep Wellness

Another key consideration is timing: when to take magnesium for sleep. Try taking Magnesium one to two hours before your head hits the pillow to ensure that it kicks in just in time for you to catch some Zs.

Magnesium is a powerful nutrient that can promote better sleep, relax you day or night, and provide essential functionality to the entire body. If you suffer from low Magnesium levels, consider adding dietary supplements of this mineral into your nightly routine to achieve more restful sleep. Adding a proper amount of Magnesium to your daily intake may help to turn sleepless nights into natural, meditative calm.

Our Magnesi-Om drink powder has not one, but three forms of magnesium to support the muscles, brain, and bowels. It also contains L-theanine to naturally support a deeper state of relaxation. To enhance your nightly bedtime routine, simply mix 1 tsp of powder to water or mix with tart cherry juice and sparkling water for a Sleepy Girl Mocktail.