Why you should take magnesium for a better night’s sleep
17 October 2024 8:00pm BST
Magnesium is the mineral of the moment. While it’s easy to get enough of it through our diet, supplements in the forms of pills, liquids and lotions are increasingly popular due to research that suggests it may help us get a better night’s sleep. So, should we all be popping one before bedtime?
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What is magnesium and how does it impact sleep?
Benefits of magnesium for sleep quality
When should you take magnesium for sleep?
How to take magnesium supplements
What is magnesium and how does it impact sleep?
“Magnesium is found widely in foods including green leafy vegetables, legumes, wholegrains, wholemeal bread, nuts and seeds,” says Vicky Pennington, a nutritionist at Boots.
If you’re eating these foods regularly, you’re probably getting enough through your diet. For example, a portion of spinach (112mg), flaxseeds (118mg) and almonds (68mg) would hit both the 270mg magnesium that women need and 300mg that men are advised to have.
“However, dietary surveys have shown evidence that people are not getting enough magnesium,” says Pennington.
The body needs magnesium to turn the food we need into energy, support the nervous system and to make sure the parathyroid glands (which produce hormones for bone health) work normally. It’s also been shown to play a role in sleep, with healthy levels being linked with better sleep quality, longer sleep duration and lower levels of tiredness.
“Research has found magnesium may help regulate melatonin, which is a hormone produced by your body when it’s dark to help bring on sleep,” Pennington explains.