Magnesium for Sleep: Foods vs Supplements—What Works Better?

Sometimes our brain simply doesn’t want us to go to sleep. No matter how hard we try to convince ourselves otherwise, after spending all day dreaming about falling into our beds, switching off our phones, washing our faces and getting cozy under our blankets, there’s this moment when our brain says ‘I have a meeting at midnight.’

We replay conversations from the day, think about what tomorrow will bring, check the time on the clock – hoping maybe things will change. If this happens a couple of times throughout the night, chances are by morning you’re going to want to try and see what can help you drift off again.

This might lead you down a path that includes magnesium as some people have talked about how much magnesium glycinate supports better sleep, or maybe they tell you that they take magnesium before bed to help unwind. Or you may think that increasing your intake of magnesium-rich food will help calm you down at night.

Maybe you’re even weighing options when you find yourself wandering the supplement aisle — wouldn’t it be ideal to pick up magnesium directly from food instead of having to swallow another pill every night?

It’s true that getting magnesium from food would likely make sense most people. However, things aren’t quite as simple when it comes to taking specifically magnesium for sleep.

Magnesium has been shown to play roles in nerve and muscle functions, like mood, sleep, memory. It’s also naturally found in foods we eat including legumes, nuts, seeds, whole grains and leafy green vegetables.

But when it comes to taking magnesium supplementation and how well this could promote sleep, there isn’t enough research yet — nor do results suggest supplementing will guarantee good-quality sleep.

Still, if you’re looking for more information about using magnesium from natural sources (foods vs supplements).

Who Is At Risk Of Low Magnesium Levels?

Why all the interest? Women and older adults are one of those who have at greater risk of magnesium deficiency include who also have diet high in processed and convenience foods.

Certain medications can also cause magnesium deficiency which includes proton pump inhibitors and diuretics, use for high blood pressure. When these diuretics reduce excess fluid in your body, your magnesium also excretes out with it. 1

What Does Magnesium Have to Do With Sleep?

Now interesting point is how it helps you sleeping restfully. Basically, it is involved in the balance of between your neurotransmitters. Neurotransmitters can be excitatory and relaxing. If you can’t sleep at night due to restlessness, magnesium may shift balance toward relaxing state of neurotransmitter and makes you sleep.

Magnesium also helps your body make and regulate melatonin, your sleep hormone. That helps you reduce waking up during the night. And improve your deep and REM sleep. 2 However, there are still more requirements of larger randomized controlled trials to confirm these effects.

This distinction might seem trivial, but it’s important to make clear that while magnesium may help promote healthy sleep in some people, that doesn’t mean we can interpret “magnesium for sleep” as “magnesium cures insomnia.”

Magnesium for Sleep: Food vs Supplements

It’s similar to thinking about nutrition vs supplements. Food has many things along with magnesium (e.g., other nutrients, fiber, and some beneficial plant compounds) while taking a magnesium supplement would be akin to pouring out all that good stuff just for the magnesium – even though with a more concentrated dose.

So neither one “wins” in all situations.

Why Food Is the First Place to Start

According to the National Institutes of Health’s (NIH) Office of Dietary Supplements, these are some key foods high in magnesium:

Pumpkin seeds and other seeds
Almonds and other nuts
Beans and lentils
Whole grains
Spinach and other leafy greens
Fortified cereals
Milk and yogurt

Women usually need an intake of 310-420mg per day, although women who are pregnant might need even more. There are individual variations in requirements depending on your life stage. However, you shouldn’t feel the urge to calculate this number obsessively either.

If you eat other foods such as lentils, spinach, whole grains, nuts, seeds and yogurt regularly, for instance, you have multiple chances of grabbing some magnesium on your plate. 3

Why Supplements Are Different

Supplements may be beneficial in situations where a person is not getting enough from their diet or where a medical professional suggests supplements. However, more magnesium does not mean that it is better.

According to the National Institutes of Health, 350 mg per day is the upper limit for magnesium intake from supplements and drugs for adults. 4 It should be noted that this limit does not include magnesium that occurs naturally in food.

Too much supplementation can lead to side effects such as nausea, diarrhea, and cramps, and very high intakes can be dangerous. This is one reason the question should not be:

“What is the strongest magnesium supplement for sleep?”

It should be:

“Do I actually need supplemental magnesium, and if so, what form and amount are appropriate for me?”

Magnesium Glycinate for Sleep: Is It Better?

It is at this point that countless individuals get confused. You can search magnesium for sleep and find the name magnesium glycinate instantly. One must never conclude that since a type is popular, 5 this means that it has ample proof to be the best type. Research into various forms is ongoing.

A new randomized clinical trial of magnesium glycinate in adult patients with insomnia indicates some improvement in sleeping problems compared to placebo but this does not mean that magnesium glycinate is a cure for insomnia.

On a larger scale, specialists have pointed out that magnesium sleep researchers are using different types and forms which complicates direct comparisons. This means that if you bump into a product that guarantees you a much better sleep merely based on the presence of magnesium glycinate, do not believe the advertising claims. Labeling a supplement does not mean that clinical proof exists.

Magnesium Before Bed: Does Timing Matter?

You will consistently be told that magnesium has to be taken precisely 30-60 minutes before bedtime. Yet, there is no conclusive proof of one optimal time for all. What is crucial is how much magnesium you take in total and what your diet is like, while the formula of your supplement used, your tolerance level, and medications you take are also of great importance. 6

If you were pointed to take magnesium by your doctor, abide by the recommendations of your doctor or those mentioned on the product label. And if taking magnesium leads to stomach upset consider revisiting the product, dosage, or timing with your healthcare professional instead of simply calling off the health problems you face.

What About Magnesium and Anxiety?

The relationship between sleep and anxiety can become exhausting. Due to insomnia, you get anxious, and due to being anxious, you are more nervous at sleep time. Therefore, it is evident that the search interest in magnesium supplements for sleep and anxiety is huge.

Despite the fact that the studies examined the effects of magnesium supplements on anxiety, they failed to prove their efficacy. There are certain benefits of employing magnesium according to the systematic review of studies on the issue, but it is clear that the studies are limited in their quality and number of participants. 7

Nutrition-Focused Steps to Support Better Sleep

1. Stop Looking for One Miracle Nutrient

Despite being importance, magnesium is one piece of the entire process of nutrition.
It is more beneficial to take a well-balanced diet that has a good amount of protein, fiber, micronutrients, fruits, vegetables, whole grains, and monounsaturated fats than focusing on a single mineral.

2. Make Your Dinner Nutritionally Complete

Rather than inquiring, "What food has magnesium?" Tackle it as "Does today's dinner incorporate protein + veggies + a decent carb + a healthy fat source?"
This will create more chances to have some foods rich in magnesium.

3. Pay Attention to Your Caffeine Routine

Sometimes people focus intensely on supplements while overlooking an obvious sleep disruptor. If you struggle with sleep, review when and how much caffeine you consume. You may discover that the problem isn't simply a question of whether you took magnesium.

4. Don't Ignore Persistent Sleep Problems

There is no use taking supplements for sleep problems one is facing regularly whether it is falling asleep, staying asleep or feeling rested. The latter may indicate a sleep condition that should be investigated by a sleep specialist.

5. Treat Supplements as Tools, Not Bedtime Rituals

Any supplement must be justifiable and one should think about the following questions: What is the purpose of taking the supplement? How much is needed? Can it influence other treatments?

That mindset is much safer than collecting supplements because someone online said each one is “essential.”

Foods vs Supplements: Which Works Better for Sleep?

As reported by NIH, there is no need for a healthy person to limit magnesium that comes from natural food sources because the kidneys filter out any excess magnesium. Hence the worries regarding the upper limit of magnesium intake is only for supplements and medications. To answer the question,

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