We know that as adults we need seven hours or more of decent sleep a night for best health, yet more than a third of us report getting poor sleep on a regular basis. (1) And I suspect the real figure is a lot higher than that, don't you?
Sleep deprivation is a global epidemic, and has been linked to seven of the 15 predominant causes of death in the United States. Grim statistics, I know. (2)
The good news is that our diet - in particular our nutrient intake - can heavily influence our sleep patterns, which gives us the opportunity to improve it. Which leads me nicely onto our topic today - the best magnesium for sleep.
This article will introduce magnesium, discuss how it may help our sleep, and determine which form of magnesium is best for sleep. Hopefully putting an end to any sleep problems you may have.
Introduction to Magnesium
Magnesium is an essential mineral in more than one meaning of the word.
It's essential, meaning that your body cannot produce it by itself so you must gain it from your diet. Plus, it's a crucial mineral, used in more than 600 biological processes in the body, acting as a cofactor or helper molecule for enzymes.
Yes, it's that important.
Magnesium helps with:
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Converting food into energy
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Creating new proteins
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Creating and repairing DNA and RNA
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Supporting muscle contraction and relaxation
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Regulating neurotransmitters throughout the Central Nervous System. (3)
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Sleep regulation.
Magnesium-rich foods include whole grains, leafy greens, beans, legumes, nuts, seeds, and tofu. (4)
Unfortunately, statistics tell us that nearly half of U.S. adults and children likely don't consume enough magnesium, or may have a magnesium deficiency. (5)
Which is where magnesium in dietary supplement form may come in. I'm going to talk about that in more detail shortly and give you my opinion on the best type of magnesium for sleep.
But first, let's look at how magnesium can help sleep in particular...
The Importance of Magnesium for Sleep
Magnesium can help your sleep quality in several different ways, such as...
Maintaining Your Internal Clock
Magnesium has been shown to play a critical role in your sleep-wake cycle or your body's internal clock, technically known as your circadian rhythm. Helping to promote peaceful sleep alongside melatonin production. (6)
Calming Nerves and Relaxing Muscles
Magnesium helps to calm the Central Nervous System and excitable neural tissue in the brain and muscles. It does this by restricting the release of glutamate and increasing the production of GABA.
The former excites the nerves, while the latter calms them, restricting communication between neurotransmitters, or our chemical messengers.
By doing so, it helps to calm you ahead of good quality sleep and may prevent muscle twitches while asleep.
For this reason, it has often been recommended for restless leg syndrome (the irresistible urge to move the legs, often accompanied by uncomfortable sensations) and leg cramps. (7)
May Reduce Anxiety
There is research to suggest that magnesium may help to prevent and even reduce anxiety and depression, though more research is welcome. Both are potentially underlying causes of sleep deprivation.
A six week study, for example, discovered that taking 248mg of magnesium a day helped to significantly reduce symptoms of anxiety, and concluded that it may be effective for mild to moderate anxiety and depression. (8, 9)
Again, this may be because of its ability to calm those excitable chemical messengers.
Another study linked increased magnesium intake with a reduced risk of anxiety and depression. (10)
For all the reasons above, magnesium deficiency is potentially linked to insomnia, trouble sleeping, stress, and anxiety.
Helping Better Sleep
All of the benefits of magnesium mentioned above help to contribute to restful sleep. Specifically, magnesium has been shown to:
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Quicken sleep onset (how quickly you fall asleep)
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Boost the amount of sleep you get in total
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Increase the percentage of time spent asleep while in bed, known as sleep efficiency. (11)
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Help with staying asleep, reducing the amount of times you wake in the night. (12)
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Improve subjective insomnia (study on older adults). (13)
How Much Magnesium Do We Need?
First, we need to know how much magnesium we need to keep things functioning optimally.
The recommended daily allowance for magnesium is:
Under 30 years old: 310mg for females, 400mg for males.
After 30 years old: 320mg for females and 420mg for males. (14)
Many experts question whether this is enough.
Given that magnesium is arguably one of the most important micronutrients for gaining a good night's sleep - and that many of us don't gain enough of it - you may want to consider supplementing to avoid magnesium deficiency. There are numerous magnesium supplements on the market.
But which form of magnesium is best for sleep? Read on for my guidance on the best magnesium supplements for sleep health.
Best Magnesium Supplements
Taking magnesium supplements is a good way to fill in any nutrient gaps, and magnesium supplements can be found in various formats, such as capsules, powder form, and topical creams, roll-ons and lotions.
You may notice that they offer different forms of magnesium too - from magnesium citrate to magnesium glycinate, to magnesium taurate and magnesium l threonate. In fact, all together there may be as many as 11 different magnesium forms for sale on the market today.
They also include magnesium oxide, aspartate, magnesium chloride, lactate, malate, sulfate, and magnesium orotate.
I know, how confusing!
All vary in bioavailability and how useful they'll be for your particular needs. Magnesium citrate, for instance, is often used for constipation relief, digestion and bowel support rather than sleep or anxiety.
So how do you know which dietary supplement will be more effective as a potential sleep aid and may enhance sleep quality?
You carry on reading this article, of course!
Best Forms of Magnesium for Sleep
Out of all the magnesium supplement forms listed above, there are two that I would recommend for sleep health - magnesium glycinate and magnesium taurate. Both are highly absorbable forms of magnesium.
Let's look at them in more detail...
Magnesium Glycinate
Magnesium glycinate is a chelated form of magnesium, with elemental magnesium attached to two molecules of glycine, an amino acid. The benefit of this is that it's easily absorbed and has high bio-availability. (15)
Many other forms of magnesium are difficult for the body to absorb. Research suggests that magnesium oxide, for instance, has a less than 4% absorption rate. (16)
In contrast, organic forms of magnesium such as magnesium glycinate are able to pass through the small intestine easier. And let's face it, you need to be able to absorb it to use it, right? How else will you keep magnesium levels healthy?
Evidence suggests magnesium glycinate is also easier on the stomach than many other forms of magnesium. This is likely because it attracts less water which can cause cramps and diarrhea.
Another important benefit of magnesium glycinate - technical name magnesium bisglycinate - is its glycine content.
Glycine is a neurotransmitter and amino acid that delivers various health benefits on its own, from acting as an anti-inflammatory to an antioxidant, from supporting mood and relaxation, helping with sleep and more. (17)
For these reasons, this form of magnesium supplement is ideal if you're seeking improved sleep.
Magnesium Taurate
This form of magnesium combines magnesium with taurine, an amino acid, and is again high in bioavailability. Taurine is known for promoting GABA, the soothing brain chemical, helping you to relax ahead of sleep. (18)
NutriGenesis Magnesium
Ok, so I'm cheating here slightly, but I wanted to give you a glimpse into another superior type of magnesium, and it's one we make here at Performance Lab.
Performance Lab NutriGenesis magnesium is nature identical magnesium with cofactors that boost absorption further. It's an impressive exclusive formula with many benefits - and it's sold as a standalone magnesium supplement should you want it.
Shop Performance Lab® Magnesium
Best Sleep Aid with Magnesium Glycinate
Performance Lab Sleep combines three different premium magnesium forms to help relax and calm your system ahead of a good night's sleep.
It includes magnesium bisglycinate and magnesium taurate, recommended above. Plus, NutriGenesis magnesium to boost absorption even further.
All three may help muscle function and muscle relaxation ahead of sleep.
Performance Lab Sleep is backed by Montmorency tart cherries to provide a low dose of natural 'sleep hormone' melatonin, and tryptophan to boost your own serotonin and melatonin levels.
The final ingredient is lemon balm which has calming properties, helping to promote relaxation. Hopefully helping you to fall asleep faster and enjoy improved sleep quality.
Things to Remember when Choosing a Magnesium Supplement for Sleep
When choosing a magnesium supplement, remember to choose one that has high bioavailability, less chance of causing stomach upset, and is suitable for your intended purpose.
Research the brand and manufacturer and be sure to choose a reputable company that provides high quality supplements. Stick to their recommended dose as it can be just as dangerous to take too much magnesium as it is to take too little.
Common side effects may include diarrhea and stomach cramps. These are more likely with other forms of magnesium than the ones we recommended, particularly oxide and citrate which acts as an osmotic laxative, but it can also be a sign to lower your dose.
Magnesium may interact with certain medication or interfere with their absorption. Please see a healthcare professional or healthcare provider if you have any concerns about this.
Final Thoughts
A well-balanced diet that includes magnesium-rich foods, such as dark leafy greens, nuts, and seeds, is the first step towards adequate magnesium levels.
Magnesium supplementation, however, may help regulate sleep quality by calming the nervous system and relaxing muscles, making it easier to fall asleep and stay asleep. It may help to reduce muscle cramps and promote relaxation, allowing you to enjoy improved sleep.
Plus, you can also take advantage of magnesium's other potential health benefits, from migraine headaches and bone health to cognitive function. (19, 20, 21)
By taking magnesium and incorporating it into a sleep-promoting routine, you may improve the quality of your sleep and wake up feeling rested and refreshed.
