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In the UK, NHS guidelines suggest a daily recommended intake of magnesium for adults (19-64 years) of 300mg for men and 270mg for women. The flakes are dead easy to use: no massaging or swallowing needed, just sprinkle them in your bath and unwind. So it’s clear that magnesium is an important factor in our diets, and plays a lot of roles in the body, but can it help you sleep? Overall, results seem to be neutral or slightly positive but large studies with lots of participants are needed for confirmation. If you’re fit and healthy, your kidneys filter out excess magnesium and it’s removed from your body in your urine.
There’ve also been some studies on the effects on sleep when taking magnesium in combination with other compounds (such as melatonin, B vitamins or zinc). We suggest the soles of the feet as they have the greatest number of sweat glands per cm3 of the body (125,000 per foot), and these facilitate absorption, however hair follicles do too, hence it can be applied anywhere. A recent study has even shown that magnesium supplements “significantly” reduce blood pressure and boost circulation. People often turn to sleeping pills or supplements as a first measure when they’re experiencing difficulty sleeping. In this article, we’re going to look at what exactly it is about magnesium that’s led to it being used to help people sleep, whether the science backs up the claims and if taking magnesium comes with any drawbacks.This is especially true when there’s a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency ( 15). But that’s a quarter of your recommended daily dose, so you don’t exactly have to go mad with this lovely stuff. Whereas America’s National Institute of Health (NIH) puts the figure a little higher, with a range of 400-420mg/day for adult men and 310-320mg/day for adult women. Supplemental magnesium may be recommended by a doctor for people with conditions that cause a magnesium deficiency. Studies have not demonstrated a clear relationship between magnesium levels and restless legs syndrome in the general population.
Magnesium is found in high concentrations in sea water, so that’s how most magnesium supplements are made. There aren’t many good-quality scientific studies into transdermal magnesium and those published aren’t strong enough to promote this method of intake over any other. Older adults: Many older adults have less magnesium in their diets than younger adults and may also be less efficient at absorbing it.There’s some evidence that not getting enough magnesium in your diet can increase your risk of depression 15 and some studies have found an association with magnesium intake and risk of anxiety. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Since it’s clear that magnesium deficiency can impair sleep, a good first step is to make sure you’re getting adequate amounts from whole foods. Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults.
This article looks at how magnesium may affect sleep, other benefits, how to supplement with magnesium, and foods that contain the mineral. Magnesium has become popular as a natural sleep aid, so we’ve brought together everything you need to know about taking magnesium for your sleep. While how this works isn’t fully understood, it seems to be related to magnesium’s ability to stimulate the calming devices of the nervous system ( 3). At Sweet Bee, we formulated a beautiful magnesium butter to help you get the magnesium your body so desperately craves. A person should discuss taking this dosage of magnesium with a doctor, as it may exceed the daily tolerable upper limit of supplemental magnesium.This is particularly important if you’re taking any other medication, as magnesium can interact with certain drugs and you’d need to minimise any risk of this happening. Medication can seem like a low effort, quick fix but it’s not going to get to the root of why you’re having difficulty sleeping. As we touched on earlier, magnesium has many roles in the body and one of these roles is in regulating signals in our nervous system. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study.
Other studies exist to back this up, yet others find no difference between magnesium levels in people with OSA compared to those without, so there’s probably other factors at play here. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. As there’s not enough scientific data available to support either claim, it’s not possible to say which time of day, if any, would be best. Adding supplemental melatonin may help people fall asleep but may be less helpful for staying asleep all night.
As we’ve discussed above, a few studies have looked at the effect of magnesium supplements to improve insomnia and the results are encouraging, but more data’s needed to confidently say whether magnesium does improve insomnia. Magnesium supplements can also improve your body’s blood sugar control,” Dr Giuseppe Aragona, GP and Online Doctor for Prescription Doctor, told Expert Reviews. If you do have any questions on whether it should be used on you or your child, please do ask or consult your GP.
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