THIS SUPPLEMENT MAY HELP YOU SLEEP BETTER—AND NO, IT’S NOT MELATONIN

Struggling to sleep? Experts say this common mineral may help.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Magnesium may help calm the nervous system and support the body’s natural sleep cycle.
• Research suggests magnesium supplements may modestly improve sleep quality and duration.
• Consistent sleep habits and a calming bedtime routine are key for better sleep.

Tossing and turning night after night can be exhausting and frustrating. Given the importance of sleep in supporting overall health, it’s understandable for people to be concerned if they’re not getting the recommended seven or more hours each night. 

From getting fewer colds and maintaining a healthy body weight to reducing the risk of chronic disease, the benefits of getting enough sleep are endless. Yet more than a third of American adults don’t get enough sleep, sounding the alarm on an epidemic of insufficient sleep.

Finding the right solution starts with identifying the root cause. For some, medical interventions—like treating obstructive sleep apnea—may be needed. For others, simple lifestyle changes or the help of a supplement may do the trick.

If you’re curious whether a supplement may help, we spoke with sleep experts to recommend a top supplement for better sleep. Their recommendation? Magnesium.

Why Magnesium Helps with Sleep

Magnesium has recently gained attention as a potential sleep aid. From “sleepy girl mocktails” trending on social media to advice to eat more magnesium-rich foods, it’s becoming well-known for its possible role in supporting better sleep. While research is ongoing, here’s how magnesium may help.

It May Calm the Nervous System

A restful night starts with a relaxed nervous system, which allows the body to feel safe enough to fall asleep. Studies suggest that magnesium may help by interacting with gamma-aminobutyric acid (GABA) receptors. GABA is a neurotransmitter that reduces nervous system activity, helping the body wind down toward sleep.

It Relaxes Muscles

Magnesium plays an important role in muscle function, including muscle contraction, relaxation and reducing cramps or soreness. It acts as a natural calcium blocker, helping the muscles relax to help you sleep.

It Supports Melatonin Production

Melatonin, the hormone that regulates your circadian rhythm, naturally increases later in the day to signal to your body that it’s time to sleep. Magnesium supports melatonin production by aiding the conversion of serotonin into melatonin, helping your sleep-wake cycle stay on track.

It May Reduce Anxiety and Stress

“Magnesium is known to improve anxiety and stress, which may be an added benefit to help relax and promote sleep at night,” says Fouzia Siddiqui, M.D., a neurologist and sleep medicine specialist. Research shows that magnesium supplementation may modestly improve anxiety levels and overall sleep quality, though more studies are needed.

How a Magnesium Supplement May Help

Given magnesium’s important role in sleep regulation, researchers are looking to see if supplementing with magnesium can help promote better sleep—especially since nearly half of Americans don’t get enough magnesium through their diet.

Current research suggests that magnesium supplementation may modestly improve certain aspects of sleep quality, such as sleeping longer or more efficiently. 

For instance, a recent randomized controlled trial found that taking magnesium bisglycinate (250 milligrams elemental magnesium) 30 to 60 minutes before bedtime for four weeks led to modest improvements in Insomnia Sleep Index (ISI) scores compared with a placebo. The researchers concluded that magnesium may be a helpful nonpharmacological option for people with mild insomnia.

Another recent randomized controlled trial found modest, but statistically significant improvements in sleep quality—especially deep-sleep scores—in participants who took magnesium L-threonate (75 mg elemental magnesium) compared to those taking a placebo. Participants also reported greater daytime alertness and improved mood. However, the study was funded by the supplement’s manufacturer, which may introduce bias.

A 2021 meta-analysis in three studies also found that magnesium supplements may slightly improve total sleep time and how quickly people fall asleep. On average, participants taking magnesium fell asleep about 17 minutes earlier than those taking a placebo. However, the studies included were small, carried a moderate risk of bias and did not include the more recent trials mentioned above. 

Overall, while most studies show only modest improvements in sleep quality and duration—and more robust research is still needed—researchers note that magnesium supplements are relatively inexpensive, widely available and generally safe, making them a reasonable option for some people looking to support better sleep.

Is It Right for Everyone?

If you’re looking to up your magnesium intake, food sources are a great place to start. Leafy greens, nuts, pumpkin seeds, chia seeds and whole grains are all good options, says Jade Wu, Ph.D., a sleep psychologist. Still, supplements may be helpful for some people. 

Magnesium supplements are generally well tolerated, but high doses or certain formulations can cause side effects such as abdominal cramps, diarrhea and nausea.

“The best-tolerated magnesium formulations are magnesium glycinate or magnesium malate; both are very gentle on the stomach, are tolerated well and generally do not cause side effects,” says Siddiqui. Magnesium citrate is also popular, but can have a laxative effect for some people.

Magnesium supplements can also interact with certain medications, so it’s important to check with your health care provider before adding one to your routine.

Finally, choose a high-quality magnesium supplement from a reputable company. “Always check with your provider about trustworthy sources for supplements,” Wu says. Keep an eye out for logos such as USP (United States Pharmacopeia) or NSF Certification on the supplement bottle, which indicate that the product has been independently tested for quality and purity.

Tips for Better Sleep

• Avoid Eating Too Late. Eating heavy meals late at night keeps your body working to digest food when it should be transitioning toward rest, says sleep specialist Roger Washington, M.D.
• Unplug Before Bed. “Cellphones, tablets and laptops cause mental stimulation that is hard to shut off,” says Siddiqui. “They also generate blue light that may decrease melatonin production.” 
• Keep a Consistent Sleep Schedule. Try to go to bed and wake up at the same time every day, even on weekends. “Consistency is important when it comes to sleep, and often more important than sleep duration,” says Wu. 
• Prioritize Sleep. “It might be tempting to skip sleep in favor of work, study, socializing or exercise, but it’s vital to treat sleep as a priority,” Siddiqui says.
• Create a Comfortable Sleep Environment. “It is important to have a comfortable sleep environment, and it can make a big difference in how rested you feel when you wake,” Wu says. 
• Exercise During the Day. Regular, moderate-intensity exercise can improve sleep quality and help people fall asleep more quickly, research shows. “Every parent knows a child sleeps more deeply after a physically active day,” Washington says. “Adults are no different.”
• Build a Calming Bedtime Routine. “Reflection, prayer, gratitude, quiet breathing or gentle stretching communicate that the work of the day is finished,” says Washington. “These practices shift the nervous system toward parasympathetic activity and reduce the stress signals that maintain vigilance.”

Our Expert Take

If you’re looking for a supplement that may support better sleep, magnesium is a promising and budget-friendly option. It may help calm the nervous system, relax muscles and support the body’s natural sleep processes. Early research also suggests that magnesium supplements may modestly improve sleep quality and duration, particularly in people with mild insomnia. 

Still, magnesium isn’t a cure-all. Remember that healthy sleep habits—like a consistent schedule and a comfortable sleep environment—remain the foundation for better rest.

Read the original article on EatingWell

2026-03-12T04:43:05Z