Magnesium is having a moment, receiving tons of praise for helping people get better sleep. At the same time, many experts say there’s not enough research to show it actually makes a difference in your Zs. (1)
“The research is sufficient to suggest that magnesium can sometimes help people sleep better, especially if they have more mild sleep problems. It does not seem to be helpful for more significant problems,” says Michael A. Grandner, PhD, a professor and director of the Sleep & Health Research Program and the Behavioral Sleep Medicine Clinic at University of Arizona College of Medicine.
Anita Shelgikar, MD, sleep medicine physician and spokesperson for the American Academy of Sleep Medicine, agreed.
“Published data shows mixed results about whether magnesium is beneficial for sleep. While some data suggest that increased dietary intake may affect sleep quality and sleep time, more robust trials that include a greater number of patients are needed to better understand the relationship between magnesium and sleep,” Shelgikar said. “Some research shows that taking magnesium can improve insomnia, sleep efficiency and duration, how long it takes you to fall asleep, and early morning awakening,
What Is Magnesium and How Does It Affect the Body?
Magnesium is a micronutrient that plays a huge role in several processes in your body, such as managing nerve and muscle function, blood sugar, and blood pressure. It seems to improve levels of melatonin — a hormone your body naturally produces that supports sleep.
It helps your body make protein, bone, and DNA, and it’s also involved in the production of bone, protein, and DNA. Magnesium can be found in green leafy vegetables, nuts, legumes, and whole grains, Shelgikar noted.
Depending on your sex, most adults should get anywhere from 310 mg to 420 mg per day, with women needing less. The recommended amounts differ if you’re pregnant or lactating.
Even though some people swear by magnesium supplements, that doesn’t mean your body isn’t getting enough. In fact, it’s uncommon for healthy people to be low on the macronutrient, because the kidneys hold on to it if your body doesn’t have enough. Other research indicates that not getting enough magnesium on an ongoing basis may increase your risk for poor sleep or a sleep disorder like insomnia.
Existing research shows that supplements with magnesium and melatonin could help with various aspects of sleep including insomnia.
If you try magnesium solo, remember that there are many different forms of it such as
magnesium citrate and magnesium glycinate.
“There are different forms of magnesium on the market, though there is not enough research to have a confident, evidence-based opinion on one form over another,” Grandner noted.
How to Get Better Sleep Without Magnesium?
Experiencing poor sleep? Get evaluated to see if you have a sleeping disorder, Grandner said.
Magnesium may not do much if you have something like sleep apnea or insomnia, he added. Shelgikar noted that some medical conditions like myasthenia gravis that can worsen with use of magnesium.
There is no one best way to improve sleep, because there are many potential ways in which sleep problems can occur. For those who struggle to fall or stay asleep, insomnia is best managed with Cognitive Behavioral Therapy for Insomnia (CBT-I), or another evidence-based treatment, Grandner said.
“Supplements by definition are not typically effective for insomnia. They may help more mild sleep issues but they tend not to be sufficient to treat insomnia,” Grandner said.
“Anyone considering taking a magnesium supplement for sleep should consult with their healthcare professional before doing so,” Shelgikar added.
If you don’t have insomnia or another sleep disorder, magnesium may be helpful, Grandner said. In that case, managing your stimulus control — like dimming lights before bed—is a good idea.
“Getting bright light in the morning and avoiding light at night, along with also making sure that mentally stimulating activities are wound down as well, may help fix a lot of more minor sleep issues without medications or supplements,” Grandner said.
Does Spraying Magnesium on Your Feet Help You Sleep Better?
Common Natural Sleep Aids & Supplements
Melatonin Dosage: How Much Should You Take by Age and Weight?
Types of Magnesium
Sources
1. Cleveland Clinic, “Does Magnesium Help You Sleep?” Cleveland Clinic; https://health.clevelandclinic.org/does-magnesium-help-you-sleep; June 29, 2021.
Shelgikar, Anita. Author interview. October 2024.
Grandner, Michael A. Author interview. October 2024.