Magnesium for sleep - does it work? Is it safe?

Over the counter sleep aids are readily available for anyone who struggles with their sleep. But the degree of availability should not reduce your caution when considering pills and potions.  

Magnesium is one I get asked about quite a bit.  Although there is no clear scientific data to support magnesium as a treatment for sleeping problems, many people perceive it helps them get to sleep earlier and maybe even sleep better.  So for some people, a magnesium supplement may work as a mild sleep aid.  It may promote relaxation by inhibiting excitatory brain chemicals.  It may promote the effects of melatonin.  It may augment the “rest and digest” part of your nervous system.  

Magnesium is an essential mineral found in these foods:  spinach, almonds, cashews, peanuts, pumpkin seeds, chia seeds, black beans, brown rice, fortified cereals, bananas, potatoes, yogurt, and some mineral waters.  So it’s very possible to get enough dietary magnesium without a pill. 

There are different types of magnesium supplements out there; magnesium citrate is common and is one of the most bioavailable forms.  Magnesium citrate is good for those who live with constipation since it helps, um, move things along.  It’s probably not good for those who already play fast and loose in the bathroom.  

Magnesium glycine may be slightly more helpful for sleep and maaaaybe less likely to affect your gut.  But gut issues are a common side effect of magnesium, so consider yourself warned.  Magnesium in supplement form isn’t as readily processed by the body so in addition to diarrhea it can cause nausea and abdominal cramping.  It’s often used in laxative products.

It’s possible to overdo it with magnesium.  Overdosing with magnesium can cause urine retention, face flushing, lethargy, muscle weakness, irregular heartbeat, difficulty breathing, and low mood.  Magnesium supplements can also interfere with medications:  antibiotics, diuretics (water pills), bisphosphonates (for bone issues), and proton pump inhibitors (for stomach acid).  If your kidneys are not working well, your body may have a hard time getting rid of excess magnesium.  

It’s always advisable to check with your personal physician to find out if you can take supplements safely.  If you decide to use magnesium, choose carefully.  Don’t take more than 400 mg per day; more is not better!  Also avoid taking it with a bunch of other ingredients in a concoction advertised for sleep- this will make it hard to know what is affecting you.