Research is limited on whether the supplement can help you snooze, and there may be better options

In the eternal quest for a good night’s sleep, you’ve probably tried everything from melatonin to lettuce water to pink noise.

But what about taking magnesium for sleep? The supplement has gained attention for its potential to help you catch some ZZZs.

Magnesium is a nutrient that’s involved in several important bodily functions. It plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and even helps build bones and DNA. Some research shows it may also be a better alternative to counting sheep.

“Overall, the evidence for magnesium is thin, but some people have found it helps them,” says integrative medicine specialist Naoki Umeda, MD.

Can magnesium help you sleep? Dr. Umeda shares what to know about magnesium sleep aids.

Does magnesium help you sleep?

“Magnesium may help regulate neurotransmitters that are directly related to sleep,” Dr. Umeda says.

Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body. (It’s important to note that magnesium plays only a supporting role in their function.)

Some studies have found that magnesium supplements can:

  • Make it easier to fall asleep
  • Improve sleep quality
  • Reduce symptoms of restless legs syndrome, which can interfere with a good night’s sleep

Sounds great, right? Not so fast.

“The studies on sleep and magnesium were all small studies, and the evidence is thin,” Dr. Umeda clarifies.

It’s technically possible for a doctor to test your magnesium levels, but the findings aren’t very beneficial, he adds. Some people with low levels of magnesium sleep just fine, after all, and having it in your system is no guarantee of a sound snooze.

How much to take

But if you plan to try magnesium supplements for sleep, look for:

  • Magnesium glycinate
  • Magnesium citrate

Avoid magnesium oxide, which is a stool softener and probably much less helpful for your insomnia.

So, how much magnesium for sleep should you take?

Dr. Umeda recommends keeping your magnesium dosage for sleep at 200 milligrams nightly and taking the supplement about 30 minutes before bedtime.

Risks and side effects

Magnesium supplements are safe in general, but they could potentially interfere with some medications. Talk to your doctor before adding them to your routine, especially if you have liver disease or kidney disease.

And make sure to do your homework. Supplements like magnesium aren’t regulated by the U.S. Food and Drug Administration (FDA). Look at third-party testing and for the United States Pharmacopeia (USP) seal on products.

Also, if you decide to add magnesium supplements to your bedtime routine, Dr. Umeda warns against taking more than the recommended amount.

“More won’t help you sleep better, but it may cause stomach upset or diarrhea,” he states.

And while rare, too much of the supplement can result in magnesium toxicity. Side effects include muscle weakness, nausea, vomiting, irregular breathing and fatigue.

Should you take magnesium for better sleep?

If you eat a balanced diet, you probably get plenty of magnesium.

“It’s widely available in both plant and animal foods such as dairy products, leafy greens, nuts, legumes and whole grains,” Dr. Umeda notes. “And magnesium deficiency is rare in healthy people.”

But you may be at risk of magnesium deficiency if you:

Bottom line: Is magnesium good for sleep? Maybe, but it’s no substitute for a good sleep routine, Dr. Umeda emphasizes.

“Limit caffeine, create a dark, cool sleeping environment and don’t use a smartphone or other devices before bed,” he advises.

He adds that there are other supplements he’d recommend first, including melatonin, valerian and chamomile tea.

“But if those don’t work,” Dr. Umeda says, “it’s worth giving magnesium a try, but talk to your doctor before starting any supplements.”