The Best Type of Magnesium to Take for Sleep

The mineral (which can also be an electrolyte) is sort of a giant deal—and for good motive. “Magnesium is important for over 300 chemical reactions in our our bodies,” says Marissa Meshulam, RD, a registered dietitian and founding father of the non-public observe MPM Vitamin. “A few of magnesium’s major roles embrace muscle and nerve operate, heartbeat regulation, blood sugar administration, digestion, and bone well being.”

Magnesium dietary supplements are additionally generally really helpful for sleep, however the kind you’re taking issues.

Right here’s what consultants should say about taking a magnesium complement for a better night’s rest.

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How does magnesium have an effect on sleep?

You would possibly first consider melatonin because the darling of the sleep complement world. On the subject of melatonin vs. magnesium, the hormone melatonin straight impacts your circadian rhythm, whereas magnesium’s relationship to sleep is rather less easy. “The principle impact is that magnesium relaxes your thoughts, physique, and muscular tissues,” says Brian Chen, MD, a sleep medication physician at Cleveland Clinic’s Sleep Issues Heart.

Magnesium could promote restfulness in just a few alternative ways. In accordance with an April 2022 research in Sleep², the mineral prompts GABA—a neurotransmitter that calms the central nervous system. It additionally suppresses calcium ranges in muscle cells, which in flip helps muscular tissues calm down. That is why it is used to enhance each signs and sleep high quality in these with stressed legs syndrome, per a December 2022 randomized managed trial in BMC Complementary Medicine and Therapies.

“Magnesium has been proven to scale back cortisol, our stress hormone, and subsequently makes us really feel extra relaxed and prepared for sleep,” Meshulam provides. Oh, and it performs a job in melatonin production³, therefore why some sleep dietary supplements bundle magnesium and melatonin collectively.

Regardless of all these connections, Dr. Chen says the decision continues to be out on whether or not there’s night-to-night effectiveness of taking magnesium for higher sleep. “Giant-scale inhabitants research haven’t proven that magnesium actually helps individuals go to sleep a lot sooner regularly, so it’s very individualized when it comes to whether or not it really works,” he says.

An April 2021 paper in BMC Complementary Medicine and Therapies reported that, on common, older adults with insomnia fell asleep 17 minutes sooner when supplementing with magnesium in comparison with those that acquired placebos. But even the research authors famous this discovering was primarily based on unclear proof, and so they labeled the affiliation between magnesium consumption and improved sleep signs “unsure.” (Womp womp.)

Lengthy story quick: Magnesium can definitely show you how to really feel extra zen, nevertheless it’s unlikely to knock you out. The excellent news? There’s little danger in including a magnesium complement to your night routine for leisure. Simply be sure to’re selecting the right type of magnesium, as there are a number of.

Which kind of magnesium is greatest for sleep?

Magnesium glycinate dietary supplements are your greatest wager should you’re utilizing the mineral to wind down at night time. Dr. Chen says this manner is best absorbed than options like magnesium citrate and magnesium oxide—which act as laxatives and are sometimes really helpful to deal with constipation. (Actual speak: Unintentionally taking magnesium oxide might have the reverse of your supposed impact if it retains you on the bathroom all night time.)

And do not forget that loads of meals have this important mineral, too. Black beans, spinach, avocado, almonds, pumpkin seeds, and darkish chocolate (you are welcome) are all good sources of magnesium, per the National Institutes of Health.

Dosage and timing of magnesium for sleep

“I like to recommend beginning at 200 milligrams of magnesium glycinate and taking it about half-hour earlier than on the point of sleep,” Meshulam says.

Magnesium glycinate dietary supplements are typically well-tolerated and protected, nevertheless it’s a good suggestion to run them by your physician should you’ve been identified with kidney or liver illness, Dr. Chen says.

And extra magnesium isn’t all the time higher. Dr. Chen recommends capping magnesium supplementation to 400 milligrams per night time should you’re utilizing it that will help you calm down. “An excessive amount of magnesium could cause irregular heartbeat, low blood stress, and muscle weak point,” Meshulam says. Additionally, in case your complement offers you diarrhea, you are most likely taking an excessive amount of.

Different sleep suggestions

Should you’re chronically drained, work along with your physician to analyze different potential causes earlier than hopping on a magnesium complement. “I like to recommend checking iron, vitamin D, and vitamin B12 ranges first to rule out different nutrient deficiencies in people who feel fatigued,” Dr. Chen says.

Don’t sleep on (pun supposed) a strong nighttime routine, both. Meshulam recommends easy sleep hygiene suggestions like protecting your bed room darkish and funky, avoiding caffeine after midday, and ending consuming not less than two to a few hours earlier than getting in mattress. “Limiting blue mild publicity [from screens] and discovering methods to calm down, corresponding to meditating, studying, or utilizing lavender important oils, can also be useful,” Meshulam says.

Greatest magnesium dietary supplements for sleep to attempt

Earlier than attempting any new dietary supplements, it is all the time a good suggestion to run them by your healthcare supplier first. As soon as they’ve given their “okay,” attempt shopping for merchandise from respected manufacturers—as a result of nutritional vitamins and dietary supplements aren’t very carefully regulated by the FDA.

“I like to recommend on the lookout for a third-party examined complement,” Meshulam says. “This manner you understand you’re really getting what the model says you’re.” Search for merchandise that observe Current Good Manufacturing Practices (cGMPs) and are USP- or NSF-certified, which signifies they’ve been third-party examined. You’ll normally see these distinctions on a product’s label or web site.

Two picks Meshulam loves? Thorne’s magnesium bisglycinate powder ($47 on Amazon) and Pure Encapsulations’ magnesium glycinate capsules ($26 on Amazon).

Whereas magnesium gummies are additionally a factor, you are higher off selecting an unflavored powder or capsule to keep away from pointless added sugars and meals dyes, particularly earlier than mattress. And bear in mind: Magnesium isn’t a sleeping treatment (like Ambien, for instance). It might enhance sleep onset by serving to you wind down, nevertheless it hasn’t been confirmed to maintain you zonked all through the night time.

“Taking magnesium earlier than mattress could assist calm down your physique and mind so you may slip off to sleep extra simply,” Dr. Chen says. “However it won’t have an enduring impact via the night time.”