Magnesium is a necessary element for the proper functioning of the body. Many parts of our body, from the bones to the nervous system, need this mineral to function correctly.
In general, people get the magnesium they need from their diet. However, supplements are available for those who are magnesium deficient for one reason or another. Still, many take these supplements for causes other than a mineral deficiency.
For example, people take magnesium to help them sleep better. But does it really work? The answer is somewhat complex.
First, let’s focus on the basics. There are several types of magnesium supplements, depending on the compound used to deliver them. These compounds include magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride.
According to experts, these supplements help people relax and get a more restful night due to the interaction between the mineral and gamma-aminobutyric acid receptors. This molecule, an inhibitory neurotransmitter of the central nervous system, plays a crucial role in modulating anxiety and sleep.
Another way magnesium may facilitate sleep is through melatonin. This element is essential for the biochemical processes carried out by more than 300 enzymes in our bodies, including the synthesis of melatonin, the “sleep hormone.”
Several studies support magnesium’s role as a sleep aid in humans. In 2011, the Journal of the American Geriatrics Society published the first of these studies. A group of researchers measured the effect of a supplement combining magnesium (225 mg), melatonin (5 mg), and zinc (11.25 mg) on sleep. Although the results were positive, it was impossible to determine the marginal effect of magnesium within this combination.
The Journal of Research in Medical Sciences published another study in 2012, this one more relevant. Scientists conducted a randomized, double-blind experiment with 46 elderly participants. For eight weeks, they received either a 500 mg magnesium supplement or a placebo.
The results showed a significant improvement in sleep quality in the experimental group compared to the placebo group. The participants had longer sleep duration, higher sleep efficiency, higher melatonin production, and higher renin abundance.
Limited Evidence
However, scientific evidence on the performance of this supplement in sleep is limited. In 2021, the journal BMC Complementary Medicine and Therapies published a systematic literature review and meta-analysis that highlighted this lack of evidence.
This “study of studies” analyzed three trials conducted over the past decades, including the one published in 2012. The analysis found a high risk of bias in the other two papers. It concluded that the scientific evidence wasn’t sufficient for health professionals to make recommendations based on it.
In an article for McGill University, molecular biologist Jonathan Jarry pointed out how easy it is to make associations to explain this hypothetical relationship between magnesium and sleep. However, if no empirical results support the theory, it has little relevance.
“There are so many molecules in our body in so many arrangements, tied to so many molecular cascades of events, that... the hopeful molecular biologist can easily trace a path from magnesium to sleep,” Jarry explains. “Fluctuating levels of magnesium in the body can also impact how much hormones we produce, like melatonin (the sleep hormone) and cortisol (the stress hormone). But coming up with a mechanism of action is no replacement for actually showing that supplementation improves sleep,” he adds.
Whether it helps sleep or not, magnesium is an essential nutrient for the body. A varied diet is usually enough to maintain these levels unless a medical condition prevents it. Foods rich in magnesium include: nuts such as almonds and peanuts; legumes such as beans and soybeans; brown rice; beef, chicken, and fish such as salmon; bananas; dark chocolate; and dairy products like milk.
The good news for those who want to experiment to see if magnesium helps them sleep is that it’s a relatively safe supplement. However, you should take it according to its intended use. It’s also important to check that you don’t have any medical conditions that could alter your ability to metabolize it and eliminate any excess.
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