{"id":67310,"date":"2021-04-19T00:00:00","date_gmt":"2021-04-19T00:00:00","guid":{"rendered":"https:\/\/nutritiouslf.wpenginepowered.com\/magnesium-how-it-affects-your-sleep\/"},"modified":"2025-07-15T16:49:11","modified_gmt":"2025-07-15T20:49:11","slug":"magnesium-how-it-affects-your-sleep","status":"publish","type":"post","link":"https:\/\/nutritiouslife.com\/sleep-deep\/magnesium-how-it-affects-your-sleep\/","title":{"rendered":"Magnesium: How it Affects Your Sleep and More"},"content":{"rendered":"

Often times, I have patients who have questions surrounding nutritional supplements, vitamins and minerals. Recently I had someone ask me about magnesium for sleep<\/a>, since she had heard me on a podcast talking about the magnesium in banana tea. I thought I would share parts of our conversation with you:<\/p>\n

I talk often with my patients about the importance of magnesium, and its critical\u2014and sometimes under-recognized\u2014role in sleep and overall health. I\u2019ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It\u2019s not uncommon for people, especially women, to have less-than-optimal magnesium levels.<\/p>\n

Because magnesium plays such a widespread, critical role in the body\u2014it\u2019s one of the 24 essential vitamins and minerals\u2014low magnesium levels can throw many of the body\u2019s functions off course, and raise risks for chronic health problems.<\/p>\n

Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote\u00a0better sleep<\/a>, and contribute to heart and bone health.<\/p>\n

Few dietary elements have more influence over the body than magnesium. Let\u2019s take a closer look at how maintaining magnesium levels can benefit your sleep, as well as your mental and physical well-being.<\/p>\n

What is magnesium?<\/h2>\n

Magnesium is an essential mineral, one of seven\u00a0essential macro-minerals<\/a>\u00a0that the human body needs in large quantities. The body does not produce magnesium. The magnesium your body needs must come from outside sources. You receive magnesium through your diet. Magnesium-rich foods include:<\/p>\n

\u2022 Dark leafy greens
\n\u2022 Seeds and nuts, including sunflower and sesame seeds, cashews and almonds
\n\u2022 Squash, broccoli, and other vegetables
\n\u2022 Legumes
\n\u2022 Dairy products
\n\u2022 Meat
\n\u2022 Unprocessed whole grains
\n\u2022 Chocolate
\n\u2022 Coffee<\/p>\n

Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women in the United States aren\u2019t\u00a0getting enough magnesium.<\/a>\u00a0Older adults are more vulnerable to magnesium deficiency. Women are also at\u00a0higher risk for low magnesium<\/a>, especially with age.<\/p>\n

How does magnesium work?<\/h2>\n

Magnesium plays a widespread role in helping regulate and facilitate many essential functions in the body. One of magnesium\u2019s most important roles is to enable healthy enzyme function. Magnesium<\/a>\u00a0is involved in more than 300 different enzyme-related reactions in the body\u2019s cells.<\/p>\n

In addition, magnesium:<\/p>\n

\u2022 Plays a key role in energy production, activating ATP, the energy molecule that fuels your body\u2019s cells
\n\u2022 Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm
\n\u2022 Regulates blood pressure, cholesterol production, and blood glucose levels
\n\u2022 Aids bone development and guards against bone loss
\n\u2022 Functions as an electrolyte, maintaining fluid balance in your body
\n\u2022 Helps control your body\u2019s stress-response system, and hormones that elevate or diminish stress<\/p>\n

Benefits of magnesium<\/h2>\n

With such a broad, comprehensive role in the body\u2019s functioning, it\u2019s no surprise that the benefits of magnesium are widespread.<\/p>\n

Here are some of the ways science indicates magnesium can protect your health:<\/p>\n

Better sleep.<\/strong>\u00a0Insomnia<\/a>\u00a0is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting\u00a0deep, restorative sleep<\/a>\u00a0by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can\u00a0improve sleep quality,<\/a>\u00a0especially in people with\u00a0poor sleep<\/a>. Magnesium can also help insomnia that\u2019s linked to the sleep disorder\u00a0restless-leg syndrome.<\/a><\/p>\n

Stress reduction and mood stabilization.\u00a0<\/strong>Magnesium increases GABA<\/a>, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key role in regulating the body\u2019s\u00a0stress-response system.<\/a>\u00a0Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that\u00a0magnesium deficiency<\/a>\u00a0can negatively affect gut health and is linked to anxiety behaviors.<\/p>\n

Supplemental magnesium has been shown to have a\u00a0stabilizing effect on mood<\/a>. This essential mineral has been demonstrated effective in relieving symptoms of both\u00a0mild-to-moderate anxiety<\/a>\u00a0and\u00a0mild-to-moderate depression.<\/a><\/p>\n

Bone health.<\/strong>\u00a0Magnesium plays a critical role in bone formation, and in\u00a0maintaining bone density.<\/a>\u00a0It helps the body effectively use the building blocks of\u00a0strong bones,<\/a>\u00a0including the nutrients calcium and Vitamin D. The role of magnesium to bone health becomes increasingly clear with age. Higher magnesium intake is linked to\u00a0greater bone density<\/a>\u00a0in older men and women. In postmenopausal women, magnesium has been shown to\u00a0improve bone mass<\/a>.<\/p>\n

Cardiovascular health.\u00a0<\/strong>One of magnesium\u2019s most important jobs is to\u00a0regulate muscle function<\/a>\u00a0throughout the body\u2014and that includes the heart muscle. In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for\u00a0cardiovascular disease.<\/a><\/p>\n

Magnesium deficiency<\/a>\u00a0is linked to unhealthful inflammation, and elevated inflammatory markers, including C-reactive protein, or CRP. Studies show adults who don\u2019t get sufficient magnesium are more likely to have higher levels of CRP, a risk factor for cardiovascular disease.<\/p>\n

In people with hypertension, supplemental magnesium can\u00a0lower blood pressure<\/a>, according to research. Magnesium is an effective blood-pressure reducer in\u00a0healthy adults with high blood pressure<\/a>, and in adults who have\u00a0hypertension and diabetes.<\/a><\/p>\n

In addition to blood pressure regulation, magnesium is used to treat other cardiovascular conditions, including:<\/p>\n

\u2022 Arrhythmia
\n\u2022 Angina
\n\u2022 Coronary artery disease
\n\u2022 Cholesterol
\n\u2022 Mitral valve prolapse<\/p>\n

Metabolic health.<\/strong>\u00a0Magnesium has an important function in regulating blood sugar, and in metabolizing glucose in the body. Higher magnesium levels are associated with lower risk for\u00a0type 2 diabetes.<\/a>\u00a0Low magnesium levels in the body are linked to\u00a0insulin resistance.<\/a>\u00a0Among people with type 2 diabetes, 25-38 percent are also\u00a0deficient in magnesium,<\/a>\u00a0according to research.<\/p>\n

Research shows supplemental magnesium can\u00a0improve insulin sensitivity<\/a>\u00a0in people with diabetes who have a magnesium deficiency. One study showed that in pre-diabetics without a magnesium deficiency, supplemental\u00a0magnesium reduces blood glucose<\/a>\u00a0levels.<\/p>\n

People whose\u00a0magnesium intake<\/a>\u00a0is high have a lower risk for\u00a0metabolic syndrome<\/a>, a group of conditions that increase risk for diabetes and cardiovascular disease.<\/p>\n

Relief from pain.\u00a0<\/strong>Research indicates magnesium may help with pain problems in a number of health conditions:<\/p>\n

\u2022 Supplemental magnesium may help reduce pain intensity and improve mobility for people with chronic lower back pain
\n\u2022 Supplemental magnesium may improve pain and tender points (as well as depression) in people with fibromyalgia. Low magnesium appears to make\u00a0fibromyalgia symptoms worse.<\/a>
\n\u2022 Magnesium deficiency is linked to headaches. Research suggests that supplemental magnesium may help improve headache pain, including for\u00a0migraines.<\/a><\/p>\n

Help with PMS.<\/strong>\u00a0Research indicates magnesium can\u00a0reduce premenstrual symptoms<\/a>, including\u00a0mood swings,<\/a>\u00a0irritability,\u00a0anxiety and tension,<\/a>\u00a0and\u00a0bloating<\/a>.<\/p>\n

ADHD symptoms.\u00a0<\/strong>Research indicates\u00a0children with ADHD often have low magnesium levels<\/a>, at significantly higher rates than children in the general population.\u00a0Low magnesium in children<\/a>\u00a0has been linked to impulsivity, inattention, and hyperactive behavior. Studies suggest supplemental magnesium may\u00a0reduce hyperactivity<\/a>\u00a0and\u00a0improve cognitive function<\/a>\u00a0in children with ADHD.<\/p>\n

Athletic performance.<\/strong> Magnesium plays a major role in muscle health and energy production. What can it do for physical performance? Some research indicates supplemental magnesium can reduce the stress response to exertion and increase red blood cells and hemoglobin in athletes. In one study of triathletes, taking magnesium supplements was associated with faster start times in swimming, cycling, and running. In people who are sleep deprived, magnesium improves exercise tolerance, according to research.<\/p>\n

Magnesium: what to know<\/h2>\n

Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.<\/em><\/p>\n

Magnesium dosing<\/h3>\n

The following doses are based on amounts that have been investigated in scientific studies. In general, it is recommended that users begin with the lowest suggested dose, and gradually increase as needed.<\/p>\n

For general health,\u00a0sleep, stress:<\/em>\u00a0100-350 mg daily. Individual dosing will vary, and can vary widely depending on an individual\u2019s magnesium levels.<\/p>\n

Possible side effects of magnesium<\/h3>\n

Magnesium is generally well tolerated by healthy adults. Possible side effects include bloating, diarrhea, upset stomach, nausea, vomiting.<\/p>\n

Very large doses of magnesium can cause serious side effects, including: low blood pressure, irregular heartbeat, mental confusion, changes to breathing, coma, and death.<\/p>\n

The following people should consult with a physician before using a magnesium supplement:<\/p>\n

\u2022 Women who are pregnant or breast feeding<\/p>\n

\u2022 People with bleeding disorders<\/p>\n

\u2022 People with heart block<\/p>\n

\u2022 People with kidney problems<\/p>\n

There are conditions that are associated with higher risks for magnesium deficiency, including alcoholism and diabetes. There are also conditions that may reduce the amount of magnesium the body absorbs, including:<\/p>\n

\u2022 Inflammatory bowel disease
\n\u2022 Diabetes that is not well controlled
\n\u2022 Stomach infections
\n\u2022 Immune conditions<\/p>\n

Magnesium interactions<\/h3>\n

These are commonly used medications and supplements that have scientifically-identified interactions with magnesium. People who take these or any other medications and supplements should consult with a physician before beginning to use magnesium as a supplement.<\/p>\n

Interactions with medications<\/strong><\/p>\n

\u2022 Antacids
\n\u2022 Antibiotics
\n\u2022 Anticoagulant medications
\n\u2022 Biphosphonates (medications that treat bone density)
\n\u2022 Digoxin, a medication that treats heart failure and atrial fibrillation
\n\u2022 Gabapentin, an anti-convulsant and anti-seizure medication
\n\u2022 Medications for diabetes
\n\u2022 Medications for high blood pressure
\n\u2022 Muscle relaxants
\n\u2022 Water pills<\/p>\n

Interactions with other supplements<\/strong><\/p>\n

Boron.<\/strong>\u00a0Boron supplements may slow the processing of magnesium in the body and may elevate blood magnesium levels.<\/p>\n

Calcium.<\/strong>\u00a0It\u2019s often recommended that people take magnesium and calcium together.
\nVery high doses of calcium may reduce how much magnesium the body absorbs. People with significant risks for magnesium deficiency should talk with their doctor about doses for both supplements, and about the timing of taking these supplements.<\/p>\n

Vitamin D.<\/strong>\u00a0Vitamin D may increase the amount of magnesium the body absorbs. This is more likely when taking high doses of Vitamin D.<\/p>\n

Zinc.<\/strong>\u00a0In high doses, zinc may reduce the amount of magnesium the body absorbs. There is some evidence indicated that high levels of dietary zinc may elevate the loss of magnesium in postmenopausal women.<\/p>\n

Herbs and supplements that work to reduce blood clotting, including:<\/strong><\/p>\n

\u2022 Angelica
\n\u2022 Clone
\n\u2022 Danshen
\n\u2022 Garlic
\n\u2022 Ginger
\n\u2022 Glucosamine
\n\u2022 Panax ginseng<\/p>\n

Magnesium is an essential, whole-health mineral, key to helping the body run well, both sleeping and waking. Paying attention to magnesium in your diet\u2014and considering magnesium supplement to support healthy levels\u2014are ways to ensure you get all the protective and therapeutic benefits magnesium offers.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Often times, I have patients who have questions surrounding nutritional supplements, vitamins and minerals. Recently I had someone ask me about magnesium for sleep, since she had heard me on a podcast talking about the magnesium in banana tea. I thought I would share parts of our conversation with you: I talk often with my patients about the importance of magnesium, and its critical\u2014and sometimes under-recognized\u2014role in sleep and overall health. I\u2019ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It\u2019s not uncommon for people, especially women, to have less-than-optimal magnesium levels. Because magnesium plays such a widespread, critical role in the body\u2014it\u2019s one of the 24 essential vitamins and minerals\u2014low magnesium levels can throw many of the body\u2019s functions off course, and raise risks for chronic health problems. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote\u00a0better sleep, and contribute to heart and bone health. Few dietary elements have more influence over the body than magnesium. Let\u2019s take a closer look at how maintaining magnesium levels can benefit your sleep, as well as your mental and physical well-being. What is magnesium? Magnesium is an essential mineral, one of seven\u00a0essential macro-minerals\u00a0that the human body needs in large quantities. The body does not produce magnesium. The magnesium your body needs must come from outside sources. You receive magnesium through your diet. Magnesium-rich foods include: \u2022 Dark leafy greens \u2022 Seeds and nuts, including sunflower and sesame seeds, cashews and almonds \u2022 Squash, broccoli, and other vegetables \u2022 Legumes \u2022 Dairy products \u2022 Meat \u2022 Unprocessed whole grains \u2022 Chocolate \u2022 Coffee Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women in the United States aren\u2019t\u00a0getting enough magnesium.\u00a0Older adults are more vulnerable to magnesium deficiency. Women are also at\u00a0higher risk for low magnesium, especially with age. How does magnesium work? Magnesium plays a widespread role in helping regulate and facilitate many essential functions in the body. One of magnesium\u2019s most important roles is to enable healthy enzyme function. Magnesium\u00a0is involved in more than 300 different enzyme-related reactions in the body\u2019s cells. In addition, magnesium: \u2022 Plays a key role in energy production, activating ATP, the energy molecule that fuels your body\u2019s cells \u2022 Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm \u2022 Regulates blood pressure, cholesterol production, and blood glucose levels \u2022 Aids bone development and guards against bone loss \u2022 Functions as an electrolyte, maintaining fluid balance in your body \u2022 Helps control your body\u2019s stress-response system, and hormones that elevate or diminish stress Benefits of magnesium With such a broad, comprehensive role in the body\u2019s functioning, it\u2019s no surprise that the benefits of magnesium are widespread. Here are some of the ways science indicates magnesium can protect your health: Better sleep.\u00a0Insomnia\u00a0is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting\u00a0deep, restorative sleep\u00a0by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can\u00a0improve sleep quality,\u00a0especially in people with\u00a0poor sleep. Magnesium can also help insomnia that\u2019s linked to the sleep disorder\u00a0restless-leg syndrome. Stress reduction and mood stabilization.\u00a0Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key role in regulating the body\u2019s\u00a0stress-response system.\u00a0Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that\u00a0magnesium deficiency\u00a0can negatively affect gut health and is linked to anxiety behaviors. Supplemental magnesium has been shown to have a\u00a0stabilizing effect on mood. This essential mineral has been demonstrated effective in relieving symptoms of both\u00a0mild-to-moderate anxiety\u00a0and\u00a0mild-to-moderate depression. Bone health.\u00a0Magnesium plays a critical role in bone formation, and in\u00a0maintaining bone density.\u00a0It helps the body effectively use the building blocks of\u00a0strong bones,\u00a0including the nutrients calcium and Vitamin D. The role of magnesium to bone health becomes increasingly clear with age. Higher magnesium intake is linked to\u00a0greater bone density\u00a0in older men and women. In postmenopausal women, magnesium has been shown to\u00a0improve bone mass. Cardiovascular health.\u00a0One of magnesium\u2019s most important jobs is to\u00a0regulate muscle function\u00a0throughout the body\u2014and that includes the heart muscle. In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for\u00a0cardiovascular disease. Magnesium deficiency\u00a0is linked to unhealthful inflammation, and elevated inflammatory markers, including C-reactive protein, or CRP. Studies show adults who don\u2019t get sufficient magnesium are more likely to have higher levels of CRP, a risk factor for cardiovascular disease. In people with hypertension, supplemental magnesium can\u00a0lower blood pressure, according to research. Magnesium is an effective blood-pressure reducer in\u00a0healthy adults with high blood pressure, and in adults who have\u00a0hypertension and diabetes. In addition to blood pressure regulation, magnesium is used to treat other cardiovascular conditions, including: \u2022 Arrhythmia \u2022 Angina \u2022 Coronary artery disease \u2022 Cholesterol \u2022 Mitral valve prolapse Metabolic health.\u00a0Magnesium has an important function in regulating blood sugar, and in metabolizing glucose in the body. Higher magnesium levels are associated with lower risk for\u00a0type 2 diabetes.\u00a0Low magnesium levels in the body are linked to\u00a0insulin resistance.\u00a0Among people with type 2 diabetes, 25-38 percent are also\u00a0deficient in magnesium,\u00a0according to research. Research shows supplemental magnesium can\u00a0improve insulin sensitivity\u00a0in people with diabetes who have a magnesium deficiency. One study showed that in pre-diabetics without a magnesium deficiency, supplemental\u00a0magnesium reduces blood glucose\u00a0levels. People whose\u00a0magnesium intake\u00a0is high have a lower risk for\u00a0metabolic syndrome, a group of conditions that increase risk for diabetes and cardiovascular disease. Relief from pain.\u00a0Research indicates magnesium may help with pain problems in a number of health conditions: \u2022 Supplemental magnesium may help reduce pain intensity and improve mobility for people with chronic lower back pain \u2022 Supplemental magnesium may improve pain and tender points (as well<\/p>\n","protected":false},"author":4,"featured_media":68867,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[10],"tags":[793,3433,4576,3117,126,4578,229,4577,127,4579],"class_list":["post-67310","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-deep","tag-better-sleep","tag-magnesium","tag-magnesium-for-sleep","tag-natural-sleep-aids","tag-relaxation","tag-restful-sleep","tag-sleep-deep-2","tag-sleep-supplements","tag-stress-relief","tag-wellness-minerals"],"acf":[],"yoast_head":"\nMagnesium: How it Affects Your Sleep and More<\/title>\n<meta name=\"description\" content=\"Struggling to sleep? 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