If you find yourself struggling to fall asleep on a regular basis, turning to magnesium supplements may not provide the relief promised by various articles—unless your sleep difficulties stem from mild anxiety. In such cases, magnesium supplementation might offer some assistance. However, current research suggests that once you do manage to fall asleep, the impact on sleep duration may be minimal.
Magnesium has garnered widespread attention in recent times, thanks in part to a deluge of TikTok videos touting the supplement as a panacea for numerous ailments. The hashtag #magnesium boasts over 552 million views, while #magnesiumsupplements has amassed more than 35 million views. However, it’s important to note that the claims propagated in these videos aren’t always supported by scientific evidence.
Undoubtedly, magnesium plays a vital role in bodily functions, with adequate levels potentially aiding in the management of muscle cramps, migraines, blood pressure, and osteoporosis. Furthermore, it may offer some protection against bone fractures, heart disease, and stroke. Nevertheless, it’s essential to temper expectations—magnesium is not a cure-all. While its benefits for anxiety are modest, its efficacy for promoting sleep appears to be limited, at least based on current findings.
Magnesium for anxiety?
Magnesium serves as a crucial element for human health, participating in various bodily functions, including the absorption of vitamin D. While magnesium deficiency is relatively rare, it’s more prevalent among individuals with gastrointestinal conditions, type 2 diabetes, or alcohol dependence. Insufficient magnesium levels may elevate the risk of cardiovascular disease and stroke, though accurately determining magnesium status through blood tests can be challenging.
Despite its importance, studies indicate that a significant portion of the American population falls short of meeting the daily recommended intake of magnesium—310-360 milligrams for women and 400-420 milligrams for men. Excellent dietary sources of magnesium include green leafy vegetables like spinach, avocadoes, cocoa (especially dark chocolate), and seeds and nuts such as almonds, pumpkin seeds, peanuts, sunflower seeds, cashews, hazelnuts, and even popcorn.
In cases where dietary intake lacks magnesium-rich foods, supplementation may be considered. But does magnesium supplementation alleviate symptoms of anxiety? Gregory Scott Brown, a psychiatrist and author of The Self-Healing Mind, suggests that there is some evidence supporting its potential effectiveness, particularly for mild anxiety and mild forms of depression.
«We definitely need more extensive and rigorous studies, but there is some evidence indicating that magnesium may help alleviate mild anxiety and depression,» states Brown, an affiliate faculty member at the University of Texas Dell Medical School in Austin. «If someone is feeling tense or agitated and prefers a ‘natural’ approach or wants to explore supplementation, magnesium could be a reasonable starting point.»
A 2017 randomized controlled trial demonstrated that magnesium supplementation improved symptoms of mild depression and anxiety, corroborating previous research indicating a positive impact on mood. Although a 2017 systematic review highlighted mixed findings, with roughly half of the studies reporting a beneficial effect of magnesium on anxiety, the overall quality of these studies was deemed inadequate. Similarly, a larger trial reported improvements in anxiety and stress symptoms, while a 2020 systematic review indicated benefits for mild depression and anxiety symptoms. However, these benefits were not observed in studies specifically targeting individuals with panic disorder or generalized anxiety disorder, conditions typically necessitating professional management.
«For individuals experiencing severe functional impairment or suicidal ideation—such as debilitating anxiety hindering daily activities—I wouldn’t recommend solely relying on magnesium,» cautions Brown. «In such cases, it’s imperative to seek assistance from mental health professionals like therapists or psychiatrists.
What about better sleep?
While there’s promising evidence regarding magnesium’s potential benefits for mild anxiety, its efficacy for improving sleep remains inconclusive. Muhammad A. Rishi, an associate professor of medicine at Indiana University School of Medicine in Indianapolis, cautions that while magnesium might alleviate insomnia linked primarily to mild anxiety, its broader effectiveness for insomnia is uncertain.
«The evidence supporting magnesium’s role in improving sleep is weak,» explains Rishi, who also serves as vice chair of the Public Safety Committee of the American Academy of Sleep Medicine. «Most studies suggesting a positive association between magnesium intake and improved sleep are observational, indicating a correlation rather than causation.» For instance, individuals with magnesium-rich diets may also engage in other beneficial habits like regular exercise, potentially confounding the observed relationship between magnesium intake and sleep quality.
For example, a systematic review conducted in 2021 identified only three randomized controlled trials involving a total of 151 participants that assessed magnesium’s impact on sleep. Although the results indicated that magnesium supplementation facilitated a 17-minute faster onset of sleep, no significant increase in total sleep duration was observed, and the quality of the trials was deemed low.
Furthermore, a 2022 observational study involving nearly 4,000 participants found marginal improvements in sleep quality associated with magnesium intake, but this effect wasn’t observed in individuals with depression. The most recent systematic review, published in January of this year, similarly reported benefits in observational trials but conflicting results in randomized controlled trials. Moreover, the trials included relatively few participants, and the duration of the studies was insufficient to yield conclusive findings.
«Most sleep specialists refrain from prescribing magnesium for individuals experiencing poor sleep quality due to the lack of robust evidence,» notes Rishi. Consequently, many individuals who use magnesium supplements to improve sleep do so without medical supervision. Moreover, poor sleep quality encompasses a spectrum of issues, including difficulty falling asleep, maintaining sleep, or early morning awakening without subsequent sleep. «Each of these issues requires a tailored treatment approach,» adds Rishi.
Tips on taking magnesium supplements
For those considering magnesium supplements, it’s essential to understand the various forms available, advises Brown. Each form serves distinct purposes, so selecting the most suitable type is crucial for maximizing benefits. Here’s a breakdown:
- Magnesium citrate: Primarily used as a laxative to alleviate constipation or for bowel-related procedures like colonoscopies.
- Magnesium oxide: Often recommended for migraines, but studies suggest it may not be efficiently absorbed by the body.
- Magnesium malate: Frequently taken to relieve muscle aches and combat fatigue.
- Magnesium glycinate (or magnesium gluconate): Brown recommends this form for anxiety, as it’s the most extensively studied in this regard, has a milder laxative effect, and is better absorbed.
Brown emphasizes the importance of starting with a low dosage and gradually increasing it to assess how the body responds, particularly due to the potential laxative effect. Initial doses could be as low as 100 mg. Individuals may experience side effects such as drowsiness, sluggishness, or a reduction in blood pressure. Those taking blood pressure medication should consult a physician to prevent lowering their blood pressure to dangerous levels.
While magnesium is sometimes suggested for heart palpitations, individuals with irregular heartbeats or those under the care of a cardiologist should consult their physician before initiating supplementation. Additionally, certain medications may interact with magnesium supplements, including specific antibiotics, proton pump inhibitors, diuretics, and drugs used to treat osteoporosis.
It’s crucial to be mindful of the Institute of Medicine’s recommendation not to exceed 350 mg of magnesium supplements per day, as high doses can pose risks despite the kidneys’ ability to eliminate excess magnesium obtained from food sources.
Brown underscores the importance of informing one’s doctor about any supplements being taken, as they may interact with certain medications. Consulting a healthcare professional ensures safe and effective supplementation.