If you’re struggling with poor sleep or anxiety, you may have heard that magnesium could help. In this article, we’ll explore how magnesium impacts sleep quality, stress levels, and overall wellness, and how to choose the right supplement for your needs.

What Is Magnesium?

Magnesium is a vital micronutrient and essential mineral in the human body. It is a cofactor in more than 300 biochemical reactions and is required for energy production, protein synthesis, muscle and nerve function, heart rhythm, blood pressure regulation, and blood glucose control.

How Magnesium Supports Sleep

Research shows magnesium promotes restful sleep by balancing the neurotransmitters and calming the nervous system. It activates gamma-aminobutyric acid (GABA) receptors in the brain, reducing brain activity to help you relax. Magnesium also balances melatonin, cortisol, and other hormones that regulate your sleep-wake cycle.

Magnesium’s Role in Anxiety Management

Magnesium influences nerve function and brain health. Low magnesium levels have been linked to anxiety, depression, and other mental health disorders. However, there isn’t strong enough evidence to say that starting magnesium supplementation can treat mental health conditions.

Symptoms of Magnesium Deficiency

While magnesium deficiency is rare in healthy people with a balanced diet, it can occur with chronic alcoholism and certain medications (some antibiotics, diuretics, cancer medications, proton pump inhibitors, and calcineurin inhibitors).

Low magnesium can cause electrolyte disturbances, such as hypocalcemia (low calcium) or hypokalemia (low potassium).

Mild magnesium deficiency can cause:

Fatigue
Weakness
Nausea
Vomiting
Loss of appetite

Severe magnesium deficiency can cause:

Numbness and tingling
Muscle twitching and cramping
Seizures
Abnormal heart rhythms
Personality changes

How Much Magnesium Do You Need?

The recommended daily intake of magnesium for adults is as follows:

Females: 310 to 320 mg
Males: 400 mg to 420 mg

Some of the richest food sources of magnesium include pumpkin seeds, chia seeds, dry-roasted almonds, boiled spinach, and dry-roasted cashews.

Magnesium is also present in some medications, such as laxatives, antacids, and dietary supplements.

Signs of Too Much Magnesium

Magnesium toxicity typically occurs at doses of more than 5,000 mg of magnesium per day and can be fatal. Small children, elderly individuals, and people with kidney disease are at the highest risk.

Symptoms of magnesium toxicity (too much magnesium in the body) may include:

Nausea
Vomiting
Lethargy
Flushing
Sweating
Low blood pressure
Urinary retention
Depression

Severe magnesium toxicity can result in:

Muscle weakness
Difficulty breathing
Very low blood pressure
Irregular heartbeat
Cardiac arrest

Is 500 mg of Magnesium Too Much?

Yes, 500 mg of elemental magnesium from supplements is a high dose and can result in negative side effects such as diarrhea, nausea, and stomach cramps.

Best Magnesium Types For Sleep and Anxiety

Magnesium Glycinate

Magnesium glycinate combines magnesium with the amino acid glycine.

Glycine has calming properties that can help with mental health issues such as stress, anxiety, depression, and insomnia (difficulty falling asleep and staying asleep).

Magnesium L-Threonate

Magnesium L-Threonate raises brain magnesium levels because it crosses the blood-brain barrier, supporting brain health, cognitive function, and sleep quality. People with age-related memory loss, Alzheimer’s disease, and depression may also benefit from taking magnesium threonate.

Magnesium Citrate

Magnesium citrate contains citric acid, which is naturally found in citrus fruits. This form of magnesium is easily absorbed in the gut and has the highest bioavailability. It is used to treat constipation due to its laxative effects and is also promoted for anxiety relief.

Other Magnesium Supplements

Magnesium oxide is an antacid and laxative used to relieve uncomfortable GI symptoms like heartburn, sour stomach, peptic ulcers, and constipation. It may also help in treating and preventing migraine headaches.
Magnesium Taurate can help regulate blood pressure and blood glucose levels.
Magnesium chloride is used to treat magnesium deficiencies. It can also soothe sore muscles when used in lotions and creams.
Magnesium lactate contains lactic acid. Combining magnesium with lactic acid may help reduce stress and anxiety.
Magnesium Malate is gentler on the stomach and has less of a laxative effect. It may benefit people with chronic fatigue syndrome and fibromyalgia.
Magnesium sulfate, commonly called Epsom salt, contains elemental magnesium, sulfur, and oxygen and treats muscle soreness and constipation, and may also reduce anxiety and stress.
Magnesium Orotate promotes heart health.
Magnesium Aspartate treats magnesium deficiencies and symptoms caused by digestive disorders like heartburn and acid indigestion.
Magnesium gluconate treats low serum magnesium levels caused by prolonged diarrhea or vomiting.
Magnesium carbonate is used in many antacids for heartburn and upset stomach.

How To Choose The Right Magnesium Supplement

Look for magnesium supplements with good bioavailability, such as magnesium citrate, glycinate, lactate, or chloride. Experts recommend taking no more than 350 mg of magnesium supplements per day as higher doses increase the risk of diarrhea and stomach upset.

Remember, other medications and supplements can affect magnesium absorption, such as zinc supplements.

Always consult your doctor before starting supplements, especially if you have kidney or heart issues.

Benefits of Magnesium for Overall Health

Cardiovascular health: Magnesium may lower blood pressure and the risk of stroke.
Blood sugar control and diabetes risk: Magnesium may lower the risk of type 2 diabetes.
Bone Health: Magnesium supports bone formation and density.
Migraine Headaches: Magnesium deficiency can cause migraine headaches. Therefore, magnesium supplementation may prevent and treat migraine.
Muscle Function and Relaxation: Magnesium supplementation may help improve muscle mass and reduce muscle soreness and inflammation.

Potential Side Effects and Precautions

Magnesium can cause gastrointestinal side effects like diarrhea, nausea, and abdominal pain. Some people also report vivid dreams on magnesium glycinate. Too much magnesium can also cause kidney problems.

Frequently Asked Questions

Which Magnesium is Best For Sleep and Anxiety?

Magnesium glycinate is considered one of the best magnesium supplements for improved sleep and anxiety relief because it has calming properties and relaxes both the muscles and the nervous system.

Is Magnesium Glycinate or Citrate Better For Sleep?

Magnesium glycinate is more commonly used to improve sleep quality and promote muscle relaxation.

Magnesium citrate helps with digestive issues such as constipation.

Can Magnesium Oxide Help With Anxiety?

Magnesium oxide isn’t typically used to relieve anxiety, promote sleep, or treat magnesium deficiencies because it’s poorly absorbed from the digestive tract.

It can, however, help in treating symptoms like heartburn and indigestion.

Is Magnesium Taurate or Glycinate Better For Anxiety?

Magnesium glycinate is generally considered a better form of magnesium to reduce anxiety. Magnesium taurate has beneficial effects on blood pressure and blood sugar levels.

Is It OK To Take Magnesium Every Night For Sleep?

It is OK for most healthy people to take magnesium supplements every night for better sleep. However, it is a good idea to check with your healthcare provider before taking any dietary supplements.

Is GABA or Magnesium Better For Sleep?

Magnesium is considered better for sleep than GABA. Research suggests that magnesium helps to regulate GABA levels and may benefit people with sleep disorders and mental health conditions like anxiety.

What Vitamins Are Good For Sleep and Anxiety?

Researchers say vitamins B, C, and D may help with better sleep, reduced anxiety, and improved mood and energy levels.