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Lots of us are exploring lifestyle changes to catch some extra ZZZs. But could magnesium be the answer to better sleep? We ask our in-house experts to go beyond the hype
Summary
1Can magnesium actually help you sleep?
Studies are exploring whether magnesium supports melatonin production to improve sleep...
2What’s the science say?
“Scientists are still figuring out whether magnesium affects sleep, but emerging research offers...”
3Magnesium and feet: what’s that about?
TikTok’s buzzing with the trend of spraying or massaging magnesium into your feet for better sleep...
Struggling to clock up enough beauty sleep? You're not alone. With the average Brit logging just 6.8 hours of sleep a night, we're in a sleep deficit dilemma.1-3
Coupled with late-night scrolling, it's no wonder we're searching for remedies for sleeplessness. Think of sleep as your body's own night-time workshop. While you're catching some ZZZs (ideally for seven to nine hours) your body’s hard at work.4
Sleep isn't just for dreaming; deep and restorative rest is when your body repairs muscles, grows tissues and releases hormones.5 Enter magnesium. Alongside its pals, this mighty mineral is key for your body’s everyday functions, such as regulation of metabolism (turning food into energy), normal muscle function and normal brain function.6
Now, let's uncover the science behind sleep, find out why magnesium is causing a stir and cosy up for insights from our nutritionists Dan Clarke, Sarah Harris and Leila Weller-Kis.
Can magnesium actually help you sleep?
Emerging studies are exploring whether magnesium supports melatonin production to improve sleep, but the evidence is still quite limited.7 That said, it does have plenty of other proven benefits for overall wellbeing, which we’ll get onto later.6 And let’s be honest – looking after ourselves is key to a good night’s sleep.
So, what does this research on magnesium and melatonin actually say? Dan explains: “Although magnesium definitely isn’t a sleeping pill, some scientists are curious as to whether it could have an impact on chemicals that may support sleep and relaxation – namely melatonin.” However there’s just not enough evidence yet to confirm direct benefits of magnesium for sleep.7
“Melatonin is a hormone that helps your body know when to go to sleep and when to wake up each day,” Dan continues.
“In a nutshell, the ‘theory’ suggested from animal studies is that the amount of magnesium may affect how well melatonin is made. And, if you don’t have enough magnesium, this synthesis could be affected, but this needs to be studied further in humans.”8
What else does the science say around magnesium helping you sleep better?
“Scientists are still figuring out if magnesium affects sleep, but emerging research offers some intriguing clues,” Dan explains.
“One study9 found that adults with insomnia in their 60s slept longer, woke up less and showed improved insomnia scores after taking magnesium. Another analysis of 7,582 people across nine studies also suggested a potential association between magnesium intake and sleep quality but more research is needed in larger sample sizes and better quality trials,” he shares.
The study suggests a possible link between magnesium levels and sleep quality, with potential ways magnesium might impact sleep, such as influencing neurotransmitters (little chemical messengers in the brain).9-10
“My big, big takeaway is that more research is most definitely needed – especially if we want to understand detail on doses, types and how magnesium impacts people of all ages and whether it can help in healthy individuals,” Dan adds.
In the future, as researchers conduct more robust clinical trials and uncover new insights, we’ll be among the first to delve in and share those discoveries.
So, what are the science-backed benefits of magnesium?
The jury may be out on magnesium and sleep, but what are the well-known benefits we can shout about?6 They may make you feel more well rested and energetic than you think.
Magnesium supports energy levels, helping you stay alert during the day and avoid the afternoon slump. This may stop you from relying on caffeine or naps, which can mess with your circadian rhythm and winding down for bed in the evening.
If you're not waking up and feeling well rested after a good eight-hour kip, you might want to ask a health professional to look into a magnesium deficiency (amongst other possible reasons). It’s important not to self-diagnose chronic fatigue as it could be due to an underlying problem, always seek advice of your doctor
Magnesium contributes to normal energy-yielding metabolism, meaning it helps break down nutrients so your body can use them to keep you energised.
Magnesium contributes to normal psychological function. This means it plays a role in brain function, such as concentration, learning, memory and reasoning.11
Magnesium helps balance key minerals in your body, keeping hydration and muscle function on point.
Magnesium contributes to the maintenance of normal bones, muscles and teeth.
Of course, there are other reasons or deficiencies which can contribute to feeling tired. So, if you’re worried you’re feeling this way, be sure to check in with your GP who can investigate your symptoms.
What about the trend for putting magnesium on your feet?
TikTok’s buzzing with the trend of spraying or massaging magnesium into your feet for better sleep. But does it really work?
“While soaking tired feet in magnesium salts might make sense, there’s not much solid evidence that rubbing it on helps you slumber,” says Dan.
“That said – if you love the ritual, go for it! A little pre-bed pampering never hurts, and if it helps you relax and unwind, that’s already a win.”
Can you get enough magnesium from diet alone?
“A well-balanced diet typically provides all the magnesium you need,” says Leila.
So, let’s make it simple. Cashews? 74mg per serving. A cup of milk? 24mg. Two slices of whole grain bread? 46mg. And half a cup of spinach? 78mg.
Excellent sources of magnesium to add to your shopping list include:6,12
- legumes (such as edamame and black beans)
- nuts and seeds
- wholegrains (like wholemeal bread, brown rice and quinoa)
- green leafy vegetables
- fortified foods, such as breakfast cereals
- dairy products like milk and yogurt
“While most people typically get enough magnesium from their meals, some may not eat sufficient magnesium-rich foods due to personal preferences or dietary restrictions. In these cases, a supplement can help ensure they’re meeting their magnesium needs,” adds Leila.
Some individuals, such as older adults or those with type 2 diabetes, may also be more prone to magnesium deficiency.13 However, always check with your doctor first before adding a new supplement into your routine for the first time.
Does taking extra magnesium improve sleep quality?
Simply adding more magnesium does not instantly = better sleep. If you're already getting enough magnesium, there is currently no evidence to suggest adding more will help. In fact, too much magnesium can have adverse effects, so always follow the label and don’t take more than the recommended daily intake.
Instead, a magnesium deficiency might be the snooze-stealer, as low levels could potentially lead to things like muscle cramps, tingling skin and restless nights.6,14
“This is because magnesium supports electrolyte balance, normal muscle and psychological function,” explains Sarah.
“It also contributes to the reduction of tiredness and fatigue, which are common signs of poor or inadequate sleep”
Is it possible to take too much magnesium?
It is. The NHS says men between 19 and 64 should aim for 300mg per day, while women need 270mg.
“Taking too much can actually have negative effects. The NHS states that taking more than 400mg of magnesium per day as a supplement can lead to side effects such as diarrhoea, as most forms of magnesium have a laxative effect,” says Sarah.12
Does it matter what time of day you take magnesium?
There's no scientific proof that the time of day affects how well your body absorbs magnesium. Sarah notes that while some suggest taking it before bedtime, it's perfectly fine to take magnesium whenever it suits you during the day, alongside a meal.
Can magnesium interact with medication?
“Magnesium supplements can interact with certain types of medication, including antibiotics, antacids, diabetes and blood pressure,” says Sarah.
“It’s important to consult a healthcare professional before starting any supplement to determine if it's truly needed, especially if taking medication or have any medical conditions.”
The final say
While the jury is still out for magnesium and sleep, magnesium plays an important role in your body from normal muscle function to psychological function. As well as this, magnesium contributes to the reduction of tiredness and fatigue, turning food into energy and maintaining electrolyte balance. In turn, ensuring you have normal levels in your diet is important for your overall wellness.
At H&B we’re hot on the latest wellness trends and science-backed studies, so as soon as any new research comes out around magnesium and sleep, we’ll be sure to share it.
Looking for extra help in hitting the hay? Explore our guides to better rest or ways to fall asleep quicker, according to a sleep scientist. And if you’re reading this on your phone before bedtime, switch off that blue light, pin it for tomorrow and start counting those sheep...
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Sleep Council UK, 2023
2. Dinic M. The YouGov Sleep Study: Part one - Sleeping patterns | YouGov [Internet]. yougov.co.uk. 2022. Available from: https://yougov.co.uk/health/articles/42961-yougov-sleep-study-part-one-sleeping-patterns
3. OfCom. Adults’ Media Use and Attitudes Report 2023 [Internet]. 2023. Available from: https://www.ofcom.org.uk/siteassets/resources/documents/research-and-data/media-literacy-research/adults/adults-media-use-and-attitudes-2023/adults-media-use-and-attitudes-report-2023.pdf?v=329409
4. National Heart, Lung, and Blood Institute. How Sleep Works - How Much Sleep Is Enough? | NHLBI, NIH [Internet]. www.nhlbi.nih.gov. 2022. Available from: https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
5. Brinkman JE, Sharma S, Reddy V. Physiology of Sleep [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482512/
6. National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
7. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research [Internet]. 2022 Feb 19;201(1). Available from: https://www.deepdyve.com/lp/springer-journal/the-role-of-magnesium-in-sleep-health-a-systematic-review-of-available-tEWxyfrx9Y?key=springer
8. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep [Internet]. 2021 Nov 20;45(4):zsab276. Available from: https://pubmed.ncbi.nlm.nih.gov/34883514/
9. Abbasi B, Masud Kimiagar, Khosro Sadeghniiat, Shirazi MM, Hedayati M, Bahram Rashidkhani. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences [Internet]. 2012 Dec;17(12):1161. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
10. Cuciureanu MD, Vink R. Magnesium and stress [Internet]. Nih.gov. University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
11. Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose c. EFSA Journal. 2010 Oct;8(10):1807.
12. NHS. Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
13. Oost LJ, Tack CJ, de Baaij JHF. Hypomagnesemia and Cardiovascular Risk in Type 2 Diabetes. Endocrine Reviews. 2022 Nov 8;
14. Information for patients and carers Management of low magnesium [Internet]. Available from: https://www.lancsteachinghospitals.nhs.uk/media/.leaflets/6672f213bb1dc5.51830991.pdf
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