![\"Does](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/03\/does-magnesium-work-for-sleep-1024x540.jpg\")
<\/p>\n<\/p>\n
If you\u2019ve ever spent the night staring at the ceiling, you know how stressful insomnia can be. It makes it harder to get through the day, let alone stick to your health goals. Sure, a cup of coffee might get you going, but there is another strategy that might help. <\/p>\n
Magnesium, often called the \u201crelaxation mineral,\u201d plays a role in calming your nervous system and helping you unwind. <\/p>\n
Nearly half of Americans don\u2019t get enough of this essential nutrient, leaving them at risk for sleepless nights <\/strong>(3<\/a>). If you\u2019re looking for better shut eye, magnesium might just be the missing piece to your sleep puzzle.<\/p>\n Magnesium is an essential mineral involved in over 300 reactions in the body (3<\/a>). It plays a crucial role in energy production, nerve function, and muscle health. Beyond these general benefits, magnesium is particularly valuable for promoting restful sleep (1<\/a>, 3<\/a>, 5<\/a>). <\/p>\n According to Daisy Mercer, registered dietitian at MyFitnessPal, studies show that roughly 48 % of people of all ages in the United States consume less than the recommended amount of magnesium daily. And that may impact sleep (3<\/a>). Let\u2019s dive into the benefits of magnesium for sleep so you can decide if it\u2019s right for you. <\/p>\n Magnesium is often called the \u201crelaxation mineral\u201d because it plays a significant role in calming the body and mind (5<\/a>). <\/p>\n Here are some of the ways it works to support better sleep:<\/p>\n Magnesium promotes the activity of gamma-aminobutyric acid (GABA). That\u2019s a brain chemical that helps quiet the mind and relax the body in preparation for sleep (5<\/a>). Low levels of GABA are linked to anxiety and sleep disturbances, so magnesium\u2019s influence on this neurotransmitter may be helpful (6<\/a>).<\/p>\n Additionally, magnesium helps reduce stress by regulating the body\u2019s stress-response system. It lowers the release of stress hormones like cortisol and supports a more balanced nervous system (6<\/a>). <\/p>\n By doing double duty calming the brain and minimizing stress, magnesium can play a role in helping you sleep (6<\/a>).<\/p>\n Magnesium supports the production of melatonin, the hormone that controls the sleep-wake cycle. And melatonin helps signal to your body that it\u2019s time to rest (2<\/a>). <\/p>\n When magnesium levels are low, melatonin production may be disrupted, potentially leading to difficulties falling or staying asleep (<\/strong>2<\/strong><\/a>).<\/strong><\/p>\n In addition to its role in making melatonin, magnesium’s calming effects make it a potential tool for addressing insomnia. One analysis found that magnesium supplementation helped people fall asleep almost 20 minutes faster (5<\/a>).<\/p>\n Another small study among adults with poor sleep quality found that a magnesium supplement resulted in improvements in sleep quality (7<\/a>).<\/p>\n Some people find magnesium helpful for managing Restless Leg Syndrome (RLS). RLS is a condition characterized by uncomfortable sensations in the legs, which can disrupt sleep (2<\/a>).<\/p>\n Some studies have found that magnesium may help alleviate symptoms, particularly when RLS is associated with magnesium deficiency (8<\/a>). But MyFitnessPal registered dietitian Emily Sullivan says the evidence doesn\u2019t support using magnesium for muscle cramps unless you\u2019re deficient.<\/p>\n Magnesium might help with RLS when it\u2019s combined with vitamin B6 (9<\/a>). One study found that this combo helped improve RLS symptoms and sleep quality (9<\/a>). <\/p>\n There are several common types of magnesium supplements, each with different properties. Here are some of the more common forms.<\/p>\n Magnesium glycinate is a top choice for helping with sleep due to its ability to support relaxation and calm the nervous system (10<\/a>). The combination of magnesium with glycine may make it particularly helpful for improving sleep quality and reducing insomnia (10<\/a>).<\/p>\n While there aren\u2019t head-to-head studies suggesting that magnesium glycinate is the best magnesium for sleep, I prefer it to other forms of magnesium because it\u2019s well-tolerated and unlikely to cause gastrointestinal side effects (10<\/a>).<\/p>\n The recommended dietary allowance (RDA) for magnesium varies by age and sex but ranges from 310\u2013420 mg per day for adults (3<\/a>). <\/p>\n For general health and sleep support, most experts suggests to supplement in the range of 200\u2013400 mg per day (3<\/a>). However, check with your doctor before taking more than 350 mg per day of magnesium (3<\/a>).<\/p>\n Meanwhile, there\u2019s no set time of the day to take magnesium for sleep. The benefits come with long-term use. You may want to start with a lower dose, especially if you\u2019re new to magnesium supplements, to avoid potential digestive upset (1<\/a>). Also, since magnesium and calcium compete for absorption, it\u2019s best to avoid taking these two supplements together (1<\/a>). <\/p>\n A variety of nutrient-dense foods, including leafy greens, whole grains, nuts and seeds are packed with magnesium (3<\/a>). <\/p>\n \u201cSome good examples are chia seeds, pumpkin seeds, almonds, and spinach,\u201d says Mercer. \u201cThese foods can be easily added into your routine to support adequate magnesium levels and, therefore, better sleep.\u201d <\/p>\n Here are some other foods that provide a nice boost of magnesium (3<\/a>):<\/p>\n So, sprinkle pumpkin seeds or almonds over your yogurt or have them as a standalone snack. Add some spinach to your morning smoothie to boost the magnesium content. <\/p>\n Including magnesium-rich foods in your diet can help you meet your daily magnesium quota, which may translate to sleep benefits (3<\/a>). You can use MyFitnessPal<\/a> to track your food intake and ensure you\u2019re eating a variety of magnesium-boosting foods, like leafy greens and nuts, every day.<\/p>\n About the Experts<\/strong><\/p>\n Samantha Cassetty, MS, RD,<\/strong> is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.<\/p>\n Daisy Mercer, RD,<\/strong> is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.<\/p>\n Emily Sullivan, RD<\/strong> is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.<\/p>\n While magnesium supplements are safe for most people, they can cause side effects, especially when taken in high doses (3<\/a>). <\/p>\n The most common side effects include digestive issues such as diarrhea, nausea, or stomach cramps (3<\/a>). These are often associated with certain types of magnesium, like magnesium citrate or magnesium oxide, which have laxative effects (3<\/a>).<\/p>\n One time, I was at a business lunch, and the subject of magnesium came up. The person I was dining with shared that she started taking magnesium and couldn\u2019t stomach it because of the side effects. After discussing it, I learned she was taking magnesium citrate, so I suggested switching to magnesium glycinate. She later let me know that this simple swap did the trick!<\/p>\n To minimize or avoid side effects, consider these tips:<\/p>\n Improve Your Sleep Hygiene with MyFitnessPal\u2019s Sleep Plan<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n While magnesium may play a role in promoting sleep, pairing it with other natural strategies and lifestyle adjustments can be helpful (4<\/a>). <\/p>\n Here are a few more ways to improve sleep:<\/p>\n MyFitnessPal has a helpful sleep feature that connects to your Apple Watch<\/a> or other sleep-tracking device. You can use it to get a snapshot of your sleep and eating habits to make better sleep-supporting choices.<\/p>\n When combined with these practices, magnesium supplementation can complement your efforts by supporting relaxation and reducing factors like muscle tension or stress that may interfere with sleep (10<\/a>). Together, these approaches create a well-rounded strategy for better rest.<\/p>\n Which kind of magnesium is best for sleep?<\/strong> <\/p>\n Magnesium glycinate is often recommended for sleep because of the calming effects of glycine and it\u2019s easier on the GI system (10<\/a>). However, other forms of magnesium have been studied and found to be helpful for sleep (7<\/a>).<\/p>\n<\/p><\/div>\n Is magnesium citrate or glycinate better for insomnia?<\/strong> <\/p>\n Many people prefer magnesium glycinate for insomnia since it\u2019s gentler on your GI system, but some studies have found that magnesium citrate can help promote better sleep, too (10<\/a>, 5<\/a>).<\/p>\n<\/p><\/div>\n Is it okay to take magnesium every night for sleep?<\/strong> <\/p>\n Yes, it\u2019s generally safe to take magnesium nightly for sleep, but consult a healthcare provider for personalized advice (1<\/a>).<\/p>\n<\/p><\/div>\n How much magnesium glycinate should I take for sleep?<\/strong> <\/p>\n It\u2019s common to take between 200\u2013400 mg per night for sleep (3<\/a>). However, talk to your doctor if you\u2019re taking over 350 mg, which is considered the safe upper limit for supplements (3<\/a>).<\/p>\n<\/p><\/div>\n<\/p><\/div>\n Magnesium plays an important role in promoting sleep by calming the nervous system, supporting melatonin production, and potentially reducing symptoms of insomnia or Restless Leg Syndrome (10<\/a>). <\/p>\n While you can take supplements to improve your sleep, you can also increase your magnesium intake through nutrient-rich foods like leafy greens, nuts, seeds, and dark chocolate (3<\/a>).<\/p>\n The MyFitnessPal sleep feature<\/a> integrates sleep data from your connected apps and provides insights that can help you notice patterns in your diet that might be impacting your sleep. Download the app<\/a> now.<\/p>\n The post Does Magnesium Work for Sleep?<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" If you\u2019ve ever spent the night staring at the ceiling, you know how stressful insomnia can be. It makes it harder to get through the day, let alone stick to your health goals. Sure, a cup of coffee might get you going, but there is another strategy that might help. Magnesium, often called the \u201crelaxation…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[12],"tags":[],"_links":{"self":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/724"}],"collection":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/comments?post=724"}],"version-history":[{"count":1,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/724\/revisions"}],"predecessor-version":[{"id":725,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/724\/revisions\/725"}],"wp:attachment":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/media?parent=724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/categories?post=724"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/tags?post=724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}How Magnesium Benefits Sleep<\/h2>\n
May calm the nervous system<\/h3>\n
Can reduce insomnia<\/h3>\n
![\"\"](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXclJ2ObFl-hITcC5PbVYRLS0XmmkuCTltml3KUJAzKSWHwNuYRD_GtOQ_jI6Ic6XfCTgheG4hs6hfCA2DYbW5ijfifGNKtH9OUsoZJ2lKqTD5MPH4q6w92iNQkjPq2rw0-fQb-yKQ?key=suMWYuxdp3nbzj9M08REj0af\")
May Help Soothe Restless Leg Syndrome (RLS)<\/h3>\n
Types of Magnesium <\/h2>\n
\n
![](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdyFwNPJZmo-SnxRqItyVUl8uHoTkB_juDMCpLvSUkFa1IKPDTLhr6ZM6T2b_blZG6tU9Rtr7rOHzDa0BxArQezuSzNRkMbuOYv0Ftwk4q71BLbwXnzzk5jcaxPuFqYcrgTK4n72Q?key=suMWYuxdp3nbzj9M08REj0af\")
Best magnesium for sleep<\/h3>\n
Magnesium Dosage<\/h2>\n
Food Sources that May Help With Sleep<\/h2>\n
\n
![](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdzq2ggjfP5Q8sKzvPz20NU9BOf3ZGpf9eHMPwtYflC4XWxKJpxEs10qYJVTc6W6s6urcAssmiz4hzRU6i2W73QN50B3oB_VfeBbtt_1ESOjjGMBnP1J1rLr00bf4KQwtTSQrYM4w?key=suMWYuxdp3nbzj9M08REj0af\")
<\/div>\n
\n
\n<\/div>\nMagnesium Side Effects<\/h2>\n
\n
<\/div>\n\n![\"Improve](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2023\/11\/4.jpg\")
<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\nOther Ways to Improve Sleep<\/h2>\n
\n
Frequently Asked Questions (FAQs)<\/h2>\n
\n\n<\/h3>\n
\n<\/h3>\n
\n<\/h3>\n
\n<\/h3>\n
The Bottom Line<\/h2>\n