This common deficiency is sabotaging your sleep – here's how to fix it
Magnesium is a hot topic right now, with over one million monthly searches worldwide on Google alone. From supplements to salt baths, the real question is: will it really help us get the restful sleep we need?
It’s common knowledge that adults need at least seven hours of sleep to be well-rested, but are we getting enough? According to The Sleep Foundation, more than a third of adults get less than seven hours of sleep on average.
We’re a tired nation, and it’s no surprise. With smartphones glued to our hands, blue light in our faces, and the stress of work, kids, and everything else, it’s enough to keep anyone awake. If this sounds familiar, you’ve probably tried audiobooks, meditation, screen-free evenings, and maybe even counting sheep – to no avail.
If you're fed up, magnesium could be worth a shot. With its potential to help us fall asleep quickly and peacefully, could it be the answer we've been looking for?
Some studies suggest that magnesium supplements can help with insomnia in older adults, improve sleep duration, and prevent early waking. But what exactly is magnesium, and how can you make sure you’re getting enough of it?
What is magnesium?
Magnesium is a naturally occurring mineral that is already present in your bones. It helps your body create energy and is very important for bone health. Magnesium can be found in certain foods, but it is also added to some or can be taken as a supplement.
How much magnesium do I need?
According to the NHS, women need 270mg and men need 300 mg per day. Having more magnesium than this can cause unwanted side effects.
How to know if you have low magnesium levels
The NHS states that if you have symptoms such as nausea, weakness, twitching, cramping, or cardiac arrhythmia (irregular heartbeat), you may have low magnesium levels. If you suspect this, you should see your doctor, who can test your levels and advise on the best course of action.
Magnesium-rich foods
It's widely known that you can get all the magnesium you need from a varied and balanced diet.
This is great news as supplements can be a hassle and raise a whole host of extra questions – when should you take them, what if you forget, and what if you experience side effects?
Simply adding magnesium-rich foods to your diet is the easiest way forward. Foods like spinach, nuts, and wholemeal bread are simple to incorporate into your meals. It’s easy to reach your required magnesium levels just through food, other sources of magnesium include fish, seeds, beans and even dark chocolate!
BBC Good Food has a full list of magnesium-rich foods, but here are the top magnesium superchargers and how much magnesium they contain per 100g:
Flaxseed – 392mg
Flaxseed has been dubbed a ‘superfood’ by many. It contains lots of omega-3 and magnesium among other vitamins and minerals. It’s best milled or ground, and you can add it to your morning bowl of porridge or smoothie – easy!
Almonds – 270mg
Almonds are another excellent source of magnesium and are so easy to eat – just grab a handful and go! For the maximum health benefits you should eat them raw, but they can be a bit hard going, so why not try roasting them yourself at home with a little olive oil and salt?
Peanuts – 210mg
Like almonds, if you eat ready-roasted peanuts, watch out for their high salt content, as this can outweigh the health benefits. Raw peanuts are best, but dry-roasted, unsalted peanuts can be easier to eat and still retain many of their health benefits.
All-natural nut butter is also a great option, just keep an eye on the ingredients.
Spinach (boiled) – 112mg
Spinach is another easy way to get your daily dose of magnesium. Try adding to homemade soup, curry or even have a sauteed portion on your cooked breakfast.
Food vs supplements
If you’re struggling to get your required levels of magnesium per day, supplements can be helpful. But what kind of supplements should you get?
‘Magnesium glycinate (...) shows promising results in improving sleep quality.’
There are a few different types of magnesium supplements, the most popular being magnesium glycinate, magnesium citrate and magnesium oxide. Here’s what they are used for:
- Magnesium glycinate – A form of magnesium combined with glycine (an amino acid). It’s gentle on the stomach and often used for relaxation, sleep, and reducing anxiety.
- Magnesium citrate – Magnesium combined with citric acid. It’s well-absorbed and often used for digestion, as it can help with constipation.
- Magnesium oxide – A basic form of magnesium with a high amount of magnesium per dose, but it’s not absorbed as well as the others. Often used for relieving heartburn or constipation.
All three of these types of magnesium supplements can be taken in tablet form. If you are new to it, take a small dose and monitor how your body reacts to it. It’s worth noting though that magnesium can have a laxative effect (especially citrate and oxide), so go easy when starting out.
Magnesium glycinate for sleep
Onto the important question: is magnesium going to help us sleep? Generally speaking, more research is needed to prove that magnesium does improve sleep, however, it is known to relax the nervous system and muscles, potentially resulting in better quality sleep.
Nava Health, in a medically reviewed article, states: ‘Magnesium glycinate, (is) a highly bioavailable form of magnesium that shows promising results in improving sleep quality.’
‘Glycine has gentle calming properties, further supporting magnesium’s relaxation-promoting effects.’
So if you’re looking to take a supplement for sleep, magnesium glycinate might just be your new best friend.
Other ways to get magnesium into your diet
If you don’t like to take tablets, then opting for magnesium powder that you can add to water is a good choice. There are plenty of other options available including hot chocolate which has added magnesium and can have the extra benefit of making you feel relaxed in the evening (opt for natural hot chocolate without added sugar).
You’ll also find that there are lots of bedtime drinks available which pair magnesium with other sleep-inducing ingredients like vitamin B6 and L-Theanine (a component that’s in green tea). It is worth noting that the research into L-Theanine isn’t substantial enough to say that it helps with sleep for everyone, but it is known for its relaxing properties.
Look out for bedtime drinks like these to reap the benefits of several sleep-friendly vitamins and minerals at once.
Magnesium and vitamin B6
If you're taking magnesium, you'll want to give it the best chance to help you sleep. Some studies suggest that combining magnesium with vitamin B6 can help reduce stress, which in turn may lead to better sleep, compared to taking magnesium alone.
According to the Sleep Foundation: ‘Vitamin B6 supplements may also improve sleep quality and decrease symptoms of restless legs syndrome, a sleep disorder that can keep people awake with an irresistible urge to move the legs.’
If you have a particularly stressful lifestyle, combining magnesium and vitamin B6 is a great option for unwinding in the evening. Plus, ensuring you get enough vitamin B6 can offer plenty of other benefits too.
Magnesium glycinate vs melatonin
You may have already tried melatonin, as it's well-known for helping with sleep. Melatonin is a hormone naturally produced by the body to regulate your sleep-wake cycle. Taking a supplement can help signal to your body that it's time to sleep, making it especially useful for jet lag or sleep rhythm issues.
On the other hand, magnesium glycinate helps you feel more relaxed and reduces muscle tension, which could lead to better-quality sleep overall.
Which one you choose depends on your specific sleep issues. If you feel stressed or anxious before bed, magnesium glycinate might be worth trying to promote relaxation.
What about bath salts and body creams?
You’ve probably heard of Epsom salts, also known as magnesium sulphate, which can be added to a bath to aid relaxation.
While there’s mixed evidence on whether magnesium is absorbed through the skin and more research is needed, its muscle-relaxing properties might still help you feel sleepier. A warm bath before bed can help you unwind, and adding a scoop of Epsom salts could enhance the benefits.
It’s unclear whether it’s the magnesium in Epsom salts that causes relaxation or simply the ritual of having a warm bath. In general, if you suspect you have low magnesium levels, it’s easier to absorb minerals and vitamins through your gut rather than your skin.
Similarly, while body creams and oils containing magnesium may help you relax, they’re unlikely to significantly increase your magnesium levels, as there’s no solid evidence that magnesium is absorbed through the skin.
What should we do to improve sleep?
Ensuring your diet is rich in magnesium offers many promising benefits for sleep. However, it’s important to maintain balance – don’t overdo it, as too much magnesium can lead to unwanted side effects. Ideally, aim to get your daily magnesium intake from food, including magnesium-rich options like dark leafy greens, wholemeal bread, and flaxseed.
If you’re struggling to meet your daily magnesium needs, a supplement can be helpful, particularly when combined with other sleep-supporting vitamins and minerals. And if you’re not keen on taking tablets, a nighttime drink with magnesium can be a good alternative to promote sleep.
Ultimately, it’s about finding what works best for you – experimenting with different options to see what suits your needs.
Enjoy the best sleep of your life with this ancient Indian secret
Looking for more tips and tricks to help you have a better night's sleep? Discover how Yoga Nidra, A.K.A yogic sleep, is the key to achieving a more restful state of mind.
