Magnesium supplements for improving sleep

magnesium supplement

Magnesium is a very important mineral needed by every cell in our body. It creates energy in each of our cells by activating the ATP, the storage molecule and the fuel that manages every cell of your body. Also it plays a vital role in regulating hormones, correct nerve functioning, regulating blood-sugar , brain chemical balance, cardiovascular health, stress reduction, stomach acid control, bone health, energy production, among others.
While magnesium deficiencies are rare, according to the University of Maryland Medical Center, most Americans’ diets do not contain optimum amounts. Low levels of this mineral can cause sleep disorders and symptoms that can disrupt sleep, including irregular heartbeat, muscle spasms, restless legs syndrome, seizures, and anxiety. Increasing the intake of magnesium through supplements can help prevent or reduce these symptoms.

Clinical Evidence

In a study published in the American Society of Geriatrics Magazine(1), 43 seniors suffering from insomnia took either a placebo or a supplement containing 5 mg of melatonin, which is a substance that your body naturally produces when Is prepared to sleep, and 225 mg of magnesium. Participants took the supplement one hour before bed for eight weeks. Supplements significantly improved sleeping capacity compared to placebo. After taking supplements containing magnesium, participants also showed a greater alertness during the day; all this proving that magnesium supplements, indeed can positively affect sleep.

(1) “The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial.” Rondanelli M1, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. J Am Geriatr Soc. 2011 Jan;59(1):82-90