Does Magnesium help with sleep? What do people say, and what does the science say?
If you’ve ever found yourself tossing and turning at night, staring at the ceiling, and wishing for a peaceful night’s sleep, you’re not alone. Insomnia and restless nights are more common than you might think, and many people are turning to magnesium as a natural remedy for better sleep. But does it really work? To try and find the answer we’ve delved into both customer stories and scientific research to explore whether magnesium is the bedtime hero it’s claimed to be.
Please note this article is not medical advice, but simply a gathering of testimonies and research to try and demystify Magnesium as a sleep aid. As with any supplement, they are not a replacement for a varied and nutritional diet. Please consult a health professional before starting any new supplement regime.
What people say - Customer testimonies
We browsed reviews and customer testimonies for using magnesium for sleep from a number of sites from WebMD to Reddit and collected the results. This is a summary of what experiences people had with using magnesium for sleep specifically.
Positive Testimonies
Many users reported positive effects of magnesium on their sleep:
- Improved sleep quality and deeper sleep
- Easier time falling asleep and staying asleep
- Helpful for restless leg syndrome (as an issue to fall or stay asleep)
- Significant improvement in sleep when increasing the dose (from 220mg to 440mg)
One user specifically mentioned:
"I take 350mg of magnesium glycinate every night before I go to bed. ... I ran out and every night after I had trouble falling and staying asleep until I started taking it again."
Negative Testimonies
Some users however, reported no effects or negative experiences:
- No noticeable effect on sleep
- Weird dreams on the first night of use
- Anxiety and wobbly feeling (specifically when using magnesium spray)
Side Effects
Some users also reported various side effects:
- Vivid or weird dreams, especially in the initial days of use
- Loose stools or runny stool (particularly with certain forms of magnesium)
- Anxiety and wobbly feeling (reported with magnesium spray)
One user cautioned:
"Don't overdo it as magnesium overdose is dangerous, especially when absorbed directly through skin."
Another one mentioned:
"I was told by a specialist that you need to start with a small dose of magnesium once a day ... as larger doses of magnesium when digested can cause diarrhoea"
Trends and Observations
Form of Magnesium: Many users specifically mentioned magnesium glycinate as being effective for sleep.
Some found topical applications (like magnesium oil or spray) to be more effective than oral supplements.
Dosage: Some users found better results with higher doses, but caution was advised against overdoing it, or to start at too strong of a dose.
Absorption: There were comments about magnesium not being easily absorbed through the digestive system, leading some to prefer topical applications.
Tolerance: A few users mentioned that the effects on sleep might wear off after a few weeks of consistent use.
Timing: While most took it before bed, some found it effective even when taken a few hours earlier.
Comparison to Other Sleep Aids: Some users preferred magnesium over other sleep aids like melatonin, citing less grogginess in the morning.
Customer testimonial conclusions
Overall, while many users reported positive effects on sleep quality and ease of falling asleep, experiences varied. The effectiveness seemed to depend on the form of magnesium, dosage, and individual physiology. Side effects were generally mild, with vivid dreams and digestive issues being the most commonly reported. But there were also cautions of overdoing the application.
So what does the science say?
When it comes to magnesium and its role in sleep, the scientific community has been increasingly curious. In the following section, we’ll explore some key studies that have delved into this topic, as well as the outcomes observed in scientific trials.
Based on the scientific evidence from studies performed, there seem to be some support for the role of magnesium in improving sleep, though it also seems more research is needed for definitive conclusions.
Here's a summary of the key findings:
Observational Studies
Several large-scale observational studies have found associations between magnesium intake and sleep:
- A study of nearly 4,000 participants found an association between magnesium levels and reported sleep quality[1][2].
- A larger study of over 26,000 people found that those with inadequate magnesium intake had shorter sleep duration (<7 hours) compared to those getting enough magnesium in their diets[6].
- Another large-scale cross-sectional study revealed that high magnesium intake is associated with normal hours of sleep, while lower intake was linked to both shorter and longer sleep durations[4].
Intervention Studies
Some clinical trials have shown positive effects of magnesium supplementation on sleep:
- A study on older adults (60-75 years) with insomnia found that taking magnesium daily for 8 weeks resulted in statistically significant improvements in sleep onset latency and sleep efficiency[6].
- A randomised double-blind placebo-controlled crossover pilot trial showed significant improvements in sleep quality, mood, and activity outcomes (e.g., sleep duration, deep sleep, sleep efficiency) with magnesium supplementation compared to placebo[5].
Mechanisms
Research has uncovered several potential mechanisms by which magnesium may influence sleep:
- Magnesium regulates central nervous system excitability and influences the glutamatergic and GABA systems[4].
- It may affect the circadian clock and influence melatonin levels[4].
- Magnesium supplementation has been shown to decrease serum cortisol levels, potentially improving sleep quality[4].
Limitations and Considerations
While these findings are promising, it's important to note some limitations:
- A review of three studies on older adults couldn't conclude whether magnesium supplementation was effective or safe for this population[6].
- Some studies combined magnesium with other compounds (like melatonin or B vitamins), making it difficult to isolate magnesium's specific effects[6].
- More long-term, large-scale randomised controlled trials are still needed to establish causal relationships and optimal dosages[3].
Conclusion
In conclusion, while there is scientific evidence suggesting magnesium may help with sleep, the results are not yet definitive. The association between magnesium and sleep appears consistent across several studies, but more research is needed to fully understand its effectiveness, optimal dosage, and long-term effects on different populations.
As for the experiences of people who tried it out, they seem to vary quite a lot. And while many people have found magnesium to help with their sleep, there are others who have not noticed any change, or even some negative effects. Leading to believe that the effects of magnesium for sleep may at least to some degree depend on individual physiology.
If you are looking to browse different magnesium products for sleep you can have a look at the magnesium range with medino.
Citations:
[1] https://academic.oup.com/sleep/article/45/4/zsab276/6432454
[2] https://pubmed.ncbi.nlm.nih.gov/34883514/
[3] https://pubmed.ncbi.nlm.nih.gov/35184264/
[4] https://www.news-medical.net/health/Can-Magnesium-Supplements-Help-You-Sleep-Better.aspx
[5] https://esmed.org/MRA/mra/article/view/5410
[6] https://www.sleepstation.org.uk/articles/sleep-aids/magnesium/
