Does taking magnesium help you sleep better?

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There's a belief that taking magnesium improves sleep. But what does the science say about this?

Studies on magnesium's effects on sleep have been mixed, according to Dr. Indira Gurubhagavatula, an associate professor of medicine at the University of Pennsylvania Veterans Administration Medical Center in Philadelphia. And there are currently no large-scale studies that could provide recommendations for magnesium intake.

As the Sleep Foundation notes, magnesium is a mineral that produces bones, protein, DNA, maintains blood sugar levels and blood pressure, regulates the functioning of muscles, nerves, and the cardiovascular system.

According to the results of a preliminary study presented recently at the annual meeting of the American College of Cardiology, adequate sleep is associated with a lower risk of death from all causes.

And if magnesium helps some people fall asleep, it is due to its effect on certain receptors located on the surface of brain cells and reduces the activity of these cells. In addition, magnesium is believed to affect the level of the hormone melatonin. This mineral also helps relax muscles and relieves symptoms of restless legs in some people.

As for the dosage of magnesium for sleep, your doctor should answer this question. The Cleveland Clinic says to take magnesium about half an hour before bed.

Magnesium can also be obtained from certain foods. These include soy and soy milk, fish, legumes, fortified breakfast cereals, whole grains, pumpkin and chia seeds, green leafy vegetables, cashews, and almonds.