Is Magnesium Good for Sleep?

3 Ways Magnesium Improves Quality of Sleep

If you are having trouble getting good sleep, consider adding magnesium to your diet. Research has shown a link between low levels of magnesium and sleep disorders. Why is Magnesium good for sleep? Our bodies need large quantities of this essential mineral (about 310-320 mg a day for women and 400-420 mg a day for men). Most of us do not consume enough magnesium through our diet, which results in magnesium deficiency leading to symptoms like insomnia, hypertension, cardiovascular disease, and type-2 diabetes.

Here are some ways magnesium is good for sleep:

  • Magnesium helps your nerves relax

In order to fall asleep and stay asleep, your body and mind need to be feel a natural calm and sense of relaxation. Magnesium aids this process by working on your nervous system. It regulates neurotransmitters and melatonin (a hormone that guides your wake-sleep cycle) to quieten your nervous system helping you to fall asleep. [1]

  • Magnesium improves quality of sleep

People with low magnesium often experience restless sleep and wake up frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. In a study done on rats it was found that magnesium deficiency leads to irregular sleep patterns and light sleep. When magnesium was reintroduced in the diet, sleep was restored to its original patterns. [2]

  • Magnesium alleviates depression leading to good sleep

Anxiety, depression and mental confusion are some of the other symptoms of magnesium deficiency. Depression and anxiety are associated with poor sleep. Emerging research indicates that magnesium could enhance conventional antidepressant treatment and possibly treat anxiety, resulting in a positive effect on quality and quantity of sleep. [3]

Increase your magnesium intake and you will likely see improved quality of sleep every night. Even if you consume a balanced diet comprising seafood, nuts and whole grains, chances are that you might not be getting enough magnesium to meet your needs. You probably still need to supplement your daily requirement with a magnesium supplement like MAG365 ionic magnesium citrate or Prizmag magnesium bisglycinate to experience good sleep. 


  • Wienecke E and Nolden C. (n.d.). [Long-term HRV analysis shows stress reduction by magnesium intake]. - PubMed - NCBI. Retrieved from
  • Depoortere H , et al. (n.d.). Effects of a magnesium-deficient diet on sleep organization in rats. - PubMed - NCBI. Retrieved from
  • Magnesium Intake and Depression in Adults. (2015, March 1). Retrieved from
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