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Several studies show only a very small positive effect or no effect at all, so many scientists conclude that further research on magnesium is needed before we can say for sure whether this mineral really is effective in improving mental health or sleep. 14
Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017. 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. In this article we’ll cover: Al Wadee Z, Ooi SL, Pak SC. Serum magnesium levels in patients with obstructive sleep apnoea: A systematic review and meta-analysis. Preprints. 2021. doi:10.20944/preprints202108.0551.v1.Scientific studies have mostly taken one of two approaches to investigate the links between magnesium and sleep:
Supplemental magnesium may be recommended by a doctor for people with conditions that cause a magnesium deficiency. Magnesium may be given to people who have certain health conditions, including diarrhea, pancreatitis, and uncontrolled diabetes Magnesium is a mineral that’s essential for the body to function and remain healthy. We get magnesium from our diet and it’s naturally present in a wide range of food types, such as green leafy vegetables, nuts, seeds, legumes and whole grains. It’s also added to certain foods, such as breakfast cereals and some bottled water brands. Relaxing muscles: Magnesium may also inhibit another neurotransmitter, called the N-methyl-D-aspartate receptor, which could promote muscle relaxation. This could help improve general relaxation and sleep.Please note, this (like all of our products) are handmade so the consistency and colour can vary***
You’ve probably read this article because you want to know if magnesium will help you sleep. Everybody deserves a good night’s sleep and we understand how, for many people, getting the sleep you need can become a real problem. The key to its role as a sleep aid seems to stem from the fact that magnesium is important for helping our bodies relax. 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. Additionally, some people might find the thought of meeting someone to discuss their sleep problems daunting or just plain inconvenient to their routine. It can be a huge commitment to travel to hospital or an office for CBTi and waiting lists can be long. At Sweet Bee, we formulated a beautiful magnesium butter to help you get the magnesium your body so desperately craves. A.D.A.M Medical Encyclopedia. (2015, April 2). Minerals. MedlinePlus., Retrieved July 20, 2023, from
The best magnesium supplements you can buy in 2022
For example, certain forms are thought to be absorbed by the body better than others, some are thought to be gentler on your digestive system and some aid bowel motility (magnesium oxide is used to treat constipation). With this in mind, it’s worth reading the label or speaking to a pharmacist/doctor beforehand. Reducing the risk of osteoporosis: Magnesium may improve bone density and affect concentrations of vitamin D and parathyroid hormone, which play a role in bone health. Eating a magnesium-rich diet or taking magnesium supplements may help decrease osteoporosis bone loss. People are increasingly looking for ways to improve their sleep without the use of conventional sleeping pills. Many people are now turning to more ‘natural’ products as sleep aids, such as vitamins, minerals or herbs which may promote sleep. Magnesium supplements come in many formats and formulations. It’s absorbed easily by the body via the skin, so as well as tablets and capsules you can buy numerous transdermalformats that you rub or spray onto your skin.
Popoviciu L, Aşgian B, Delast-Popoviciu D, Alexandrescu A, Petruţiu S, Bagathal I. Clinical, EEG, electromyographic and polysomnographic studies in restless legs syndrome caused by magnesium deficiency. Rom J Neurol Psychiatry 1993; 31: 55–61. Yet another study found that creating a magnesium deficiency in mice resulted in sleep patterns that were light and restless ( 14). Some have found that magnesium supplementation may be helpful to reduce symptoms in people with restless legs syndrome. But a more recent study of people with many types of cramps, including restless legs syndrome, found no benefit Li B, Lv J, Wang W, Zhang D. Dietary magnesium and calcium intake and risk of depression in the general population: A meta-analysis. Aust N Z J Psychiatry 2017; 51: 219–229.If you do have any questions on whether it should be used on you or your child, please do ask or consult your GP. Mah J, et al. (2021). Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis.
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