It’s important to take in enough magnesium from your diet, as your body doesn’t produce the almighty mineral on its own. Unfortunately, data suggests that this is easier said than done. It’s currently estimated that 43% of U.S. adults6 don’t meet their daily magnesium needs7 (310 to 320 milligrams for women, 360 milligrams for pregnant women, and 400 to 420 milligrams for men, FYI) from food alone. Some of this gap is due to the way that our food is grown in this country, which you can read all about here. This is where daily magnesium supplements come in handy. Depending on the form, these pair the magnesium with an organic compound (e.g., amino acid or citric acid) molecule (e.g., oxygen) to assist with delivery and ensure mineral levels are up to snuff. Some of the most common forms (i.e., complexes) of magnesium supplements include magnesium bisglycinate, magnesium citrate, and magnesium oxide. Though all of these supplements contain magnesium, they work slightly differently thanks to those secondary “helper” compounds. For starters, magnesium stimulates the activity of GABA8 receptors, which help the brain calm down from periods of excitement and return to homeostasis.* So after a long day, consuming magnesium can help you slip into “rest and recover” mode more easily.* The mineral also seems to help regulate our sleep-wake cycle, with research showing9 that the regularity of our internal clocks is influenced by our magnesium status.* “The relaxing and calming effects of magnesium definitely help with sleep, and also help with mood,”* Ella Soderholm R.N., MNT, a registered nurse and master nutrition therapist, tells mbg. Indeed, initial research10 confirms that people with higher magnesium levels (thanks to supplementation) tend to have less of the stress hormone cortisol.* And in one 2011 clinical trial11, those who took a nightly supplement of magnesium, melatonin, and zinc found it easier to fall asleep and wake up energized.* Beyond just making us calm and sleepy, magnesium has also been shown to improve overall sleep quality10 and increase the amount of time we spend in slow-wave sleep, which is important for memory consolidation and muscle repair.* All this to say, magnesium-rich foods and supplements can help us relax and feel pleasantly sleepy.* And when paired with a solid bedtime routine, they may even promote deeper, more efficient rest. Taking a magnesium supplement close to bedtime can also help you benefit from the mineral’s calming qualities.* However, you’ll want to be sure to look for one with the right helper compounds. Some magnesium complexes—like magnesium malate, magnesium citrate, and magnesium oxide—tend to be less bioavailable and more energizing. This means that in addition to revving the body up, they can also get the bowels moving (which you might not want right after tucking in for the night). Most experts recommend taking magnesium supplements one to two hours before bed to give them enough time to spur sleepiness and kick-start the body’s relaxation response.* However, if you’re taking a sleep supplement that pairs magnesium bisglycinate with other ingredients, you’ll also want to take those into account when deciding on optimal timing. Everyone is different, but starting with a lower dose is generally recommended with most supplements. Going above the National Academies’ tolerable upper intake level for supplemental magnesium (350 milligrams15 for adults) is not recommended for routine consumption unless otherwise instructed by a doctor. Magnesium supplements have the potential to interfere with certain heart medications and antibiotics. For those taking thyroid hormone replacement therapy, you should space minerals like magnesium (calcium and iron) away from your thyroid pill by several hours for optimal absorption of the medicine. Always check in with your health care provider before adding any new supplement to your routine. Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
