Magnesium supplements have become a popular go-to for those struggling to catch quality sleep. Touted as a natural sleep aid, magnesium plays a vital role in calming the nervous system, easing the mind, and even supporting your body’s melatonin production. From reducing anxiety to regulating your sleep-wake cycle, it’s no wonder this mineral is trending in the wellness world.
In this article, we will explore whether magnesium supplements are purely hype, if they are more effective than melatonin, and how to optimise your magnesium intake to achieve quality sleep.
Can Magnesium Help with Sleep Disorders?
Studies suggest that taking magnesium supplements for sleep is beneficial for adults struggling with insomnia and lower magnesium levels. For people who use magnesium for sleep, researchers recorded good results like falling asleep quicker and sleeping well. Magnesium also improved sleep quality by influencing changes in the production of melatonin and cortisol, which are hormones that influence the body’s circadian rhythm.
Another sleep disorder that magnesium helps address is restless sleep syndrome (RLS). RLS is a disorder that makes you want to move your legs uncontrollably, despite trying to stay calm and sleep. RLS is usually accompanied by certain discomforts, such as aching, crawling or tingling, and relief is achieved only when you move your legs. One study discovered that taking magnesium together with vitamin B6 helps minimise severe symptoms of RLS and promote healthy sleep.
How does magnesium compare to valerian root, glycine, chamomile, and L-theanine?
Aside from magnesium, you may have also heard about other natural sleep aids. Below is a comparison between magnesium and some of these supplements:
Magnesium
- How it works: Magnesium works by regulating neurotransmitters, as well as providing relaxation to the nerves and muscles, resulting in better sleep. The effectiveness of magnesium in providing higher sleep quality, improving insomnia and soothing restless leg syndrome is backed by many studies.
Valerian Root
- How it works: An herbal remedy that promotes tranquil sleep by relieving nervous tension. However, in some people, Valerian Root may cause potential side effects like headache, heart disturbances, stomach problems, and even restlessness. More research is needed to prove the benefits of Valerian Root in improving sleep disorders.
Glycine
- How it works: Glycine is an amino acid that calms brain activity by regulating nerve impulses in the central nervous system and lowering the body’s core temperature. This may contribute to lesser anxiety, enhanced sleep quality, reduced daytime drowsiness and better mood.
Chamomile
- How it works: Chamomile’s active ingredient is a natural flavone called apigenin. This distinct bioflavonoids prompts muscle relaxation and sedation. While it is considered as a natural sleep aid, more studies are required to prove its efficacy.
L-theanine
- How it works: L-theanine focuses more on reducing anxiety and stress in the body, which contribute to sleep problems. It increases the alpha brain wave activity in the body in order to promote relaxation without causing sleepiness. Individuals who are experiencing high levels of stress can greatly benefit from L-theanine.
Magnesium vs. Melatonin: Which Is More Effective?
Magnesium works by activating the neurotransmitters in the body, which then promotes relaxation and calms the nervous system. As a result, the body experiences less anxiety and muscle tension, which promotes uninterrupted sleep. Additionally, magnesium helps the body in producing melatonin.
Because of the relaxation effect provided by magnesium, it is recommended if you want to improve your quality of sleep and stay asleep.
Melatonin is a hormone that is naturally produced by the body, specifically by the brain’s pineal gland. It is responsible for controlling the circadian rhythm of the body, otherwise known as the sleep-wake cycle. Melatonin functions as the body’s alarm when it is already time for sleeping.
Taking melatonin is best if you struggle with falling asleep.
Can magnesium and melatonin be taken together for effective results?
Yes, magnesium and melatonin can be taken together. However, before deciding to use both together, it is best to seek the advice of a professional just to ensure that is right for you.
Are There Side Effects of Magnesium Supplements?
Generally, magnesium is a safe supplement, but some people may experience side effects when the amount of magnesium that they are taking is beyond the recommended dosage. You may also be at high risk of being exposed to complications when you have underlying medical conditions that can be aggravated by magnesium.
Here are some symptoms that you may encounter when taking magnesium supplements:
- Diarrhoea
- Drowsiness
- Low blood pressure
- Muscle weakness
- Stomach ache
- Nausea
You should avoid magnesium supplements if you have magnesium allergy or if you are at risk of developing the following health conditions:
- Digestive issues
- Heart conditions, specifically Bradycardia (slow heart rate)
- Kidney problems
In addition, magnesium can have a negative effect to the body when it interacts with the any of these medications:
- Antibiotics: Aminoglycoside, Quinolone, Tetracycline
- Bisphoshonates
- Diuretics
- Muscle relaxants
- Thyroid medications
It is always wise to seek your doctor’s recommendation before taking any type of magnesium as a sleep aid. Your doctor can help identify whether your body lacks this mineral and determine which magnesium for sleep is appropriate for your needs, especially when you have underlying medical conditions.
Looking to improve your sleep without relying on supplements?
At Prologue The Lifestyle Medical Clinic, we offer holistic sleep coaching services designed to get to the root of your sleep struggles. Our approach includes in-depth screenings for potential sleep disorders, sleep diaries to monitor patterns, and home-based sleep tests where needed. We take the time to uncover the underlying factors that could be affecting your rest — whether it’s stress, habits, or hidden medical issues.
Better sleep starts with understanding your body. Book a consultation with us today and take the first step towards more restful nights.
