If you’ve ever had trouble falling asleep—or sleeping—then you’re certainly not alone. With an increasing number of people looking for natural ways to improve their sleep, magnesium is now a hot conversation topic in the sleep wellness space. And it’s not simply health buzz. This fundamental mineral is involved in hundreds of body processes, and increasing research suggests it may have a role in calming down and sleeping more deeply.
Magnesium is essential for nerve and muscle function, blood sugar regulation, and bone density. But the news that’s making headlines today is its potential effect on your ability to have a good night’s sleep. According to the Sleep Foundation, magnesium enables people to fall asleep quicker, sleep more soundly, and wake up feeling more refreshed in the morning. And yet, most Americans—both adults and kids—are not consuming enough of it. That lack could be one of the explanations why so many individuals report being wired at night and feeling drowsy by day.
So, what’s the science behind magnesium’s sleep-supporting benefits? It turns out that magnesium helps calm the nervous system, promoting relaxation. It also supports the production of GABA, a neurotransmitter known for quieting brain activity and easing anxiety. On top of that, magnesium helps regulate melatonin—the hormone that governs your internal clock and sleep-wake cycle.
Other evidence also indicates that magnesium can reduce symptoms of insomnia and restless leg syndrome, particularly when taken in conjunction with other supplements such as melatonin or B vitamins. While it’s not a sure bet, many individuals experience improved sleep after adding magnesium to their bedtime routine.
Dr. Naoki Umeda, an expert in integrative medicine, says the science is promising—but still in the works. The majority of research on magnesium and sleep has been conducted on small groups, and larger trials are necessary to make stronger conclusions. That being said, magnesium does appear to assist some in falling asleep more easily, sleeping more soundly, and waking up less during the night.
Dr. Umeda suggests magnesium glycinate or magnesium citrate as effective choices for sleep promotion, with the statement that magnesium oxide is not as effective and can produce more gastrointestinal side effects. He continues that most people get sufficient magnesium through a healthy diet, but that specific populations—older adults, those with type 2 diabetes, or those with gastrointestinal disorders—are at higher risk of deficiency.
When it comes to supplements, it’s easy to think that more is better—but that’s not the way it works with magnesium. The general rule is to keep your daily supplement intake below 350 milligrams to prevent side effects such as diarrhea or stomach cramps.
Dr. Umeda recommends beginning with approximately 200 milligrams, preferably taken 30 minutes before bedtime. For overall health guidelines, women require at least 310 milligrams every day from all sources, whereas men require closer to 400 milligrams.
While some prefer to take magnesium at night for its relaxing effect, it’s not strictly necessary. According to experts at Healthline, consistency is more important than timing—you’ll reap the best benefits if you take it regularly, morning or evening.
Magnesium is considered safe for most people, but it can interfere with certain medications and isn’t ideal for those with kidney or liver conditions. If you’re on prescriptions or managing a chronic illness, it’s smart to check with your doctor before adding magnesium to your routine.
Want to obtain your nutrients the old-fashioned way? There is some good news—magnesium is not difficult to come by in common foods. Leafy greens, nuts, seeds (pumpkin and chia are leaders), legumes, whole grains, dairy, soy, and fish are all high in magnesium. Having a varied, balanced diet that includes these foods can help keep you with healthy levels of magnesium and promote healthier sleep without taking a supplement.
Magnesium is no miracle drug for insomnia, but for some who are deficient or have had little luck with other sleeping remedies, it could be a gentle, reliable solution. As Dr. Umeda suggests, though, it’s a utensil—not a substitute—for sound sleep practices. Establishing a relaxing pre-bed routine, reducing screen exposure, making your bedroom cool and dark, and restricting caffeine remain the best building blocks for restful sleep.
If you’re interested in magnesium and wondering if it could help you sleep better, it might be worth investigating—especially with the help of your doctor. After all, the missing sleep puzzle piece isn’t always a pill, but a mineral.