Can Magnesium Help Your Sleep and Anxiety??

I’ve written about the value of Magnesium in the past, I’ve taken it myself at various times, and have also recommended clients talk with their doctors about it, too. It can be super helpful for stress management, sleep, and overall vitamin/mineral “management.”

Magnesium is an essential mineral and electrolyte that plays a crucial role in many bodily functions. It is involved in over 300 biochemical reactions in the body, including:

1. Energy Production: Magnesium helps convert food into energy by participating in the processes that produce adenosine triphosphate (ATP), the primary energy carrier in cells.

2. Protein Synthesis: It is essential for the synthesis of proteins, which are the building blocks of muscles, tissues, and other structures in the body.

3. Muscle and Nerve Function: Magnesium helps regulate muscle contractions and nerve signals. It ensures proper muscle relaxation and prevents issues like muscle cramps and spasms.

4. Bone Health: About 60% of the body's magnesium is found in the bones. It plays a role in bone formation and influences bone remodeling.

5. Blood Sugar Control: Magnesium helps regulate blood glucose levels by playing a role in insulin secretion and action, which is vital for preventing and managing diabetes.

6. Blood Pressure Regulation: It helps maintain normal blood pressure by relaxing blood vessels, which can reduce the risk of hypertension.

7. Heart Health: Magnesium supports a regular heartbeat by facilitating the transmission of electrical signals in the heart. It can prevent abnormal heart rhythms and reduce the risk of heart disease.

8. Mood and Sleep: Magnesium is involved in the production of neurotransmitters that regulate mood, such as serotonin. It also helps with the production of melatonin, a hormone that regulates sleep.

See? It can be very helpful!

Now that that’s out of the way, I want to talk about a recent Systematic Review of multiple studies that shows Magnesium supplementation can be specifically helpful for sleep and anxiety, with very minimal side effects. (Read the full Systematic Review here.) In most of the studies the review looks at, the participants supplemented with magnesium oxide at doses of 200–300 mg (but up to 700 mg), and the interventions lasted 4–8 weeks.

The conclusions of the review states, “In general, despite notable heterogeneity, the majority of included trials demonstrated at least modest positive results with regard to sleep quality and anxiety across diverse populations. These findings are consistent with animal-based evidence as well as magnesium’s known receptor activity in the central nervous system. Larger, well-designed trials are needed to further characterize specific forms and doses for routine use of magnesium in clinical practice.”

So, while more study and research is needed across broader populations, results have been positive and side effects are limited. Also, “While frank deficiency is uncommon (and can result in seizures and arrhythmias among other severe adverse effects), it is thought that upward of half of the United States population does not meet the recommended daily allowance (RDA) for magnesium and is at risk for possible insufficiency.”¹

That’s important. Not only can extra Magnesium be helpful, but most of us likely don’t get enough. This lack of magnesium is associated with increased risk of diabetes, cardiovascular disease, and other health conditions.²

Before we get into supplement information, or if you are not interested in using a supplement, but would like to increase your intake of Magnesium through food, include foods like:

• Leafy Greens: Spinach, kale, and Swiss chard are particularly high in magnesium.

• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and flaxseeds are excellent sources.

• Whole Grains: Brown rice, quinoa, and whole wheat are good options.

• Legumes: Black beans, lentils, chickpeas, and edamame are all high in magnesium.

• Fish: Fatty fish like salmon and mackerel contain good amounts of magnesium.

• Avocados: This fruit is not only rich in healthy fats but also provides a decent amount of magnesium.

• Dark Chocolate: High-quality dark chocolate (70% or more) is a sweet way to get magnesium.

• Bananas: While known for potassium, bananas also contain a fair amount of magnesium.

• Tofu: A good plant-based protein source that also offers magnesium.

• Dried Fruits: Dried figs, apricots, and prunes are magnesium-rich options.

From Northwestern Medicine

Good news: It’s difficult to ingest too much magnesium from food sources alone. Excess magnesium in the body is eliminated by the kidneys, so the risk of magnesium toxicity from food is quite low for healthy people.³

Alternatively, if you are interested in supplementing with Magnesium, know this:

• The recommended dietary allowance (RDA) of magnesium for adults is 410–420 mg/day for men and 320–360 mg/day for women. This includes magnesium from all sources such as food, beverages, supplements, and medications.

• If from supplements, the tolerable upper intake level (UL) for magnesium for adults is 350 mg. So, you should aim for any supplementing to be lower than this number.

• Magnesium citrate seems to be among the best forms of Magnesium to supplement with. This is followed by magnesium lactate, then magnesium chloride, magnesium gluconate, and magnesium glycinate also appear to have good bioavailability.

• Alternatively, magnesium oxide and magnesium carbonate are not as good for absorption.

• Some brands you might check out include: Thorne, Green People (gummies), and Nature Made.

Also, a note: Per usual, a reminder that I am not a doctor, this is for information purposes only, and please check with your doctor about your personal supplement needs! Sharing this information is NOT medical advice! Magnesium can interfere with certain medications, so even more reason to check with your doctor before taking any!

Overall, when it comes to any supplements or ingredients that you have questions about, I highly recommend using Examine.com to search for any information, as it’s an unbiased, non-AI using platform that can help you better decide what to use or ingest.

Okay! I hope this was helpful! Now, tell me, do you take Magnesium? Have you ever? Was/is it helpful?! Let me know in the comments or send me an email at sara@nutritionforlifeproject.com!

As always, thank you for reading!
Sara

PS— Links above are affiliate links.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11136869/

2. https://examine.com/supplements/magnesium/

3. https://examine.com/supplements/magnesium/