On The Shelf
Mickie Cathers
Sleep disturbance and insomnia affect many in today’s fast-paced world, disrupting both daily activities and overall well-being. The American Academy of Sleep Medicine reports that 12% of Americans suffer from chronic insomnia. The sleepy girl mocktail of tart cherry juice, magnesium powder, and sparkling water went viral on TikTok last year, bringing attention to magnesium as a potential sleep aid.
Magnesium, an enzyme cofactor in over 300 biochemical reactions, is the second most abundant mineral in the body and is vital for energy, bone strength, and regulating various bodily systems. Ensuring adequate magnesium intake can help with leg cramps, constipation, migraines, anxiety, and sleep issues.
Those at most risk of magnesium deficiency include older adults, women, regular alcohol consumers, and individuals on certain medications such as diuretics. Further elevating the risk of magnesium deficiency is diabetes, Crohn’s disease, excess calcium, and poor nutrition.
The standard American diet, rich in ultra-processed foods, often lacks enough magnesium. Plant-forward diets, such as the Mediterranean diet, provide better magnesium intake due to higher fiber foods such as beans, nuts, and whole grains.
Is there a benefit?
Patients with conditions such as insomnia, CVD, and anxiety may benefit from extra magnesium. More limited evidence suggests benefits for migraines, diabetes, and muscle soreness after exercise.
Magnesium’s role in sleep lies in several mechanisms including the regulation of neurotransmitters. Magnesium inhibits N-methyl-d-aspartic acid, which functions as a homologue to l-glutamate, thereby promoting muscle relaxation and facilitating sleep. Quality of sleep is enhanced as magnesium dilates blood vessels, lowering body temperature. Magnesium’s GABA influence dampens neural excitability, aiding the onset and maintenance of sleep.
A randomized, double-blind, placebo-controlled trial published on August 30, 2025, in Nature and Science of Sleep explored the impact of magnesium supplements on insomnia symptoms in adults with poor sleep quality. Schuster and colleagues randomly assigned 155 participants aged 18 to 65 years to receive either 250 mg/day magnesium or placebo capsules. Sleep quality was assessed using the Insomnia Severity Index and additional psychological questionnaires at baseline and multiple time points throughout the study. The authors found a modest reduction in insomnia severity among those taking magnesium compared to placebo, suggesting potential benefits for those struggling with sleep, and indicated that more research is needed to confirm its efficacy.
Dosage and availability
The recommended daily amount of magnesium is 320 mg/day for women and 420 mg/day for men. Counting magnesium from all sources, including multivitamins and foods, is important. Consuming magnesium-rich foods such as spinach, legumes, salmon, bananas, broccoli, almonds, pumpkin seeds, avocado, and dark chocolate can help meet daily requirements. One serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium, 60% of the daily recommendation for women and 45% for men. Daily supplements of less than 350 mg are generally considered safe.
What to tell patients
Incorporating a variety of magnesium-rich foods into one’s diet can support overall health and address sleep issues. Patients diagnosed with magnesium deficiency, preeclampsia, or Crohn’s disease may benefit from a magnesium supplement but should consult with their health care provider first. Adverse effects of nausea and diarrhea can occur with excessive intake. Patients with kidney disease should avoid magnesium supplements unless recommended and monitored by their physician. ■
Uses and benefits
- Magnesium glycinate: Ideal for sleep, relaxation, and helping to reduce anxiety.
- Magnesium L-threonate: Best for boosting brain health and cognitive function.
- Magnesium citrate: Commonly used for its laxative effect to relieve constipation.
- Magnesium taurate: Gentle on the body, supports heart health and relaxation.
- Magnesium chloride: Effective for topical absorption, useful in oils and bath salts.
- Magnesium oxide: Primarily used for constipation relief.