Quality sleep is crucial for health, general wellbeing and impacts everything from cognitive function to physical recovery (see our blog post on Why We Sleep). However, many people struggle to get the restorative sleep they need. One factor that could be influencing sleep quality is magnesium. It plays a vital role in various bodily functions including sleep regulation. In this blog post, we’ll explore how magnesium supports sleep, what happens when you’re deficient, and how supplementing with magnesium may help improve your rest.

What Is Magnesium?

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body. It plays an essential role in maintaining normal nerve and muscle function, supports a healthy immune system, regulates the heartbeat, and assist in the production of energy.

Magnesium influences sleep quality by aiding muscle relaxation and regulating the nervous system. Magnesium helps modulate the activity of GABA (gamma-aminobutyric acid), a neurotransmitter responsible for quieting down neural activity. This is vital for sleep because GABA reduces the excitability of neurons in the brain, which can help quiet the mind and allow for the onset of sleep.

Moreover, magnesium aids in the production of melatonin, the hormone responsible for controlling the sleep-wake cycle. Melatonin levels rise in the evening as darkness falls, signalling to your body that it’s time to sleep (see our blog post on Circadian Rhythms). Magnesium helps regulate melatonin levels ensuring that the body receives the correct signals to promote sleep at the right time.

Deficiency and Sleep Problems

Magnesium deficiency can have a negative impact on your sleep quality. Insufficient magnesium levels may prevent the brain from settling into a calm state conducive to sleep. This may result in trouble falling or staying asleep.

Magnesium deficiency is more common than you might think. Poor diet, chronic stress, and lifestyle factors such as excessive alcohol consumption or caffeine intake can deplete magnesium levels. As a result, many individuals unknowingly suffer from low magnesium levels. This can disrupt sleep and can in turn contribute to feelings of anxiety and fatigue.

Where can I get my Magnesium from?

You can get your required Magnesium intake from whole food sources. The following list of foods contain higher amounts of Magnesium:

• Leafy greens (e.g., spinach, kale).
• Nuts and seeds (e.g., almonds, pumpkin seeds).
• Whole grains (e.g., quinoa, brown rice).
• Fatty fish (e.g., mackerel, salmon).

Now unfortunately, we don’t all have the luxury of carefully selecting what foods we eat to achieve a perfectly balanced diet with all the required macro- and micronutrients. Time and life commitments may require a quick Deliveroo option here and there.

For those who may not get enough magnesium from their diet, supplements can be a helpful alternative. They are often the most effective way to boost levels.

The recommended daily intake of magnesium for adults is around 300-400 mg, depending on age and gender (NHS & US Department of Health).

Magnesium Supplementation

Numerous studies have demonstrated that magnesium supplementation can improve sleep quality. The effect is stronger for individuals with low magnesium levels or those suffering from sleep disorders. One study published in the Journal of Research in Medical Sciences found that magnesium supplementation in adults improved both the length and quality of sleep. Participants who took magnesium slept longer, had fewer nighttime awakenings, and experienced higher levels of melatonin, contributing to a more restful night.

Different Forms of Magnesium

Not all forms of magnesium are equally effective at promoting sleep. Some forms are more bioavailable, meaning they are better absorbed by the body and more likely to have a positive effect. However, some may cause gastric discomfort offsetting some of the benefits. The main forms of magnesium supplementation are L-Threonate, Glycinate, and Citrate.

Magnesium L-Threonate: This form of magnesium is particularly beneficial for brain health. It can cross the blood-brain barrier and directly influence brain function, making it effective for both cognitive support and sleep improvement. This form of Magnesium is known to cause digestive discomfort in some parts of the population which may offset some of the beneficial effects.

Magnesium Glycinate: A form of magnesium that is highly absorbable and known for its calming and relaxing effects. This form is less likely to cause digestive discomfort, making it ideal to improve sleep quality.

Magnesium Citrate: This kind of magnesium is commonly used to address constipation. It relaxes the body and promotes better sleep but may have larger side effects on the digestive system at higher doses.

Conclusion

Magnesium plays a crucial role in maintaining healthy sleep patterns by promoting muscle relaxation, calming the nervous system and supporting melatonin production. In our busy and hectic life, we’re subject to constant stress and our sleep may suffer as a result. We should ensure our body has sufficient magnesium so we can fall asleep faster, stay asleep longer, and wake up refreshed.

At Somio Health we have developed SleepBites that include your daily amount of magnesium in the form of Magnesium Glycinate. In our experience the mild digestive discomfort created by Magnesium L-Threonate hinders its effect to relax  the body and prime it for sleep. Magnesium Glycinate is highly bio available, promotes relaxation without causing gastric discomfort.

Consider consulting with a healthcare professional if you are unsure about a new supplementation regimen to ensure that it’s safe and appropriate for your individual needs.