Do magnesium supplements help you sleep better? Find out how much you should take daily

Additionally, it influences the production of melatonin, the hormone that controls sleep-wake cycles. It suppresses all stress hormones like cortisol.

How much magnesium should you take daily?

The recommended dietary allowance (RDA) for magnesium varies based on age, sex and life stage. For adults, the general guidelines are as follows:

• • Men aged 19-30: 400 mg per day
  • Men aged 31 and older: 420 mg per day
  • Women aged 19-30: 310 mg per day
  • Women aged 31 and older: 320 mg per day

These recommendations are set to meet the nutritional needs of the majority of the population. However, when considering magnesium for sleep specifically, some studies suggest slightly higher intakes may be beneficial.

The magnesium-sleep link: What does research say?

Research indicates that magnesium supplementation can improve various aspects of sleep. A study published in the “Journal of Research in Medical Sciences” found that elderly individuals who took 500 mg of magnesium daily for eight weeks experienced significant improvements in sleep quality, including better sleep efficiency, longer sleep duration, and reduced time to fall asleep. Another study in the “Journal of Magnesium Research” showed that magnesium supplementation could decrease insomnia symptoms, particularly in people with low magnesium levels.

However, it’s essential to note that while some studies support the use of magnesium for sleep improvement, more extensive research is needed to establish definitive recommendations. Individual responses to magnesium supplementation can vary based on baseline magnesium levels, dietary habits and overall health.

Natural sources of magnesium

Before considering supplements, it’s advisable to explore dietary sources of magnesium. Foods rich in magnesium include:

• Leafy green vegetables: Spinach, kale and chard
• Nuts and seeds: Almonds, pumpkin seeds and sunflower seeds
• Whole grains: Brown rice, quinoa and oats
• Legumes: Black beans, lentils and chickpeas
• Fish: Salmon and mackerel
• For those who struggle to meet their needs through diet alone, magnesium supplements are available in various forms, such as magnesium citrate, magnesium oxide and magnesium glycinate. The last is best as a sleep aid.

Do not go overboard

While magnesium is generally safe when consumed in recommended amounts, excessive intake can lead to adverse effects, including diarrhoea, nausea, and abdominal cramping. The tolerable upper intake level (UL) for magnesium from supplements is 350 mg per day for adults. This limit does not apply to magnesium obtained from food, as the body regulates absorption from dietary sources more effectively.

Individuals with certain medical conditions, such as kidney disease, should exercise caution with magnesium supplements and consult a healthcare provider before starting any new supplementation regimen. That would be better than prescription medications for sleep, which build dependence.