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.
“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.
How to Get Better Sleep Without Magnesium?