Is Magnesium good for sleep? A Recent Update

If you have difficulty sleeping, specifically relaxing before bedtime try adding magnesium to your diet or supplements.

Magnesium supplements are safe at low to moderate doses. If you have health problems especially kidney disease, you should check with your doctor before taking.

Can magnesium help you sleep?

According to an article from Women’s Health, magnesium can help with sleep and also with depression, anxiety, headaches, and even restless leg syndrome. It works by relaxing muscles and nerves through specialized nerve or GABA channels that turn “on,” and “off,” wakefulness. Your nerves relax and so do you!

How do I know if I need extra magnesium?

Not easy, as up to 65 % of Americans may be total body deficient as the majority of magnesium is found inside of cells and not easily measured per Importance of Magnesium in Clinical Healthcare – PMC (nih.gov) on routine magnesium blood lab testing as most people have “normal,” levels.

However, you can ask your doctor to order a “total Magnesium level,” with your routine labs as may be important if your deficiency is severe secondary to the use of diuretics or water pills, diarrhea, over consumption of alcohol, or even over-the-counter stomach medications to treat indigestion.

How much magnesium do I need to help with sleep?

Ideally, if your diet is rich in magnesium foods like almonds, spinach, dairy products, peanut butter, bananas and avocado you may not require supplements.

If not, 100 to 350 milligrams of elemental magnesium are suggested. Magnesium is available in a variety of formulations including powder, tablets, and gummies. I recommend Magnesium Chloride and Magnesium Citrate due to increased absorption so works better and faster.

If you have any questions, please ask Dr. H and have a great night’s sleep!!