The magic of magnesium for better sleep and relaxation

You may remember magnesium from science lessons at school - it emits a brilliant white light when it burns. However, it is even more excellent as an aid to better sleep, recovery and relaxation, say scientists. "Magnesium is an essential chemical element, the fourth most abundant mineral in the body after calcium, potassium, and sodium," says Carolyn Dean, author of The Miracle of Magnesium. "All of these minerals are essential, but magnesium seems to do the most—it acts as a cell mineral ion buffer, allowing the right amount of other minerals to enter the cells," she explains.

Dean cites scientific research that has found that 80% of metabolic functions involve magnesium as a cofactor, including facilitating fat metabolism, controlling blood pressure, and normalizing hormone secretion. "This is big and unparalleled,” she says, noting that it's especially important because so many of us are flawed. While the numbers vary, most research suggests that at least 20% of us aren't getting as much as we need in our diets.

We are becoming increasingly deficient due to poor diets, which include ultra-processed nutrient-poor foods. Even the magnesium-rich vegetables, such as leafy greens, that we eat provide far less than we used to. "Over the years our land has become so overworked that the magnesium we normally get from food has decreased," adds clinical psychologist and sleep medicine expert Dr Michael Breus. "Often, supplementation can be a great help in combating any deficiency."

Health benefits of magnesium

Our collective awareness of the magic of magnesium has been equally lacking, until recently. It's been a long time for Dean; IN The Miracle of Magnesiumshe notes that its beneficial properties have been known for more than 75 years, and were even prescribed to help treat heart disease in the 1930s.

It wasn't until the 1980s, when Dr Bella Altura and her husband, Dr Burton Altura, made magnesium the sole focus of their research that people began to show interest. By conducting over 1,000 experiments on the element, Alturas created the Ionized Magnesium Blood Test to better measure magnesium levels. "When I spoke to them in 1999, they were extremely frustrated that their incredibly important work was not being adopted into clinical practice and mainstream medicine," says Dean.

Since then, the discourse around magnesium has skyrocketed. Social media has played its part: TikTok is obsessed with sharing different supplements, and which ones are best for what, and it's no different for magnesium. Search for it and you'll discover millions of videos supporting it as a miracle mineral, linking it to almost every condition imaginable.

One of its main benefits is the improvement of insomnia and other sleep problems. "Magnesium aids sleep in three main ways," Dean begins. "It supports our adrenal glands, which are overwhelmed by stress," she says. "Second, serotonin—a key hormone that regulates our sleep and mood—depends on magnesium for its production and function," she says. "Insomnia is often greatly improved by magnesium therapy."

Its ability to relax our muscles is also essential. "Frightened, restless, tense muscles prevent you from falling into a deep sleep and make you hyper-vigilant," she says. Dr. Breus agrees, stressing the importance of keeping your GABA stable to catch some Zzz's. "Magnesium helps maintain healthy levels of GABA, which is a neurotransmitter that promotes deep, restorative sleep."

There are many other benefits as well. It can help exercise performance, blood sugar levels, migraines, PMS, bone health, ADD, anxiety and depression too. Dean lists 65 conditions that she believes respond to magnesium treatment, while Dr Breus argues that "few dietary elements have more impact on the body than magnesium."

What type of magnesium to take

There are 11 types of magnesium, so which one should you use? In short, it depends. "Make sure you do your research and get the type that works best for your symptoms," says Dr Breus. "Always talk to your doctor to make sure the one you choose is safe for you."

Magnesium citrate, for example, is extremely bioavailable and the most recommended for deficiencies; Magnesium lactate is similar, but a little gentler on the stomach. Magnesium chloride can be good for muscle pain, while magnesium oxide can treat migraines. There are also all kinds of ways to take it, including in capsule and transdermal form, through oils, sprays and gels, the latter of which tend to be better absorbed by the body.

Before you book, are there any caveats? As with any supplement, it is essential to consider any contraindications. Magnesium supplements have the potential to interact with antacids, anticoagulant medications, and muscle relaxers among others, plus side effects of taking too much magnesium can include bloating, upset stomach, and nausea. Hypermagnesemia, though - basically an overdose of Mg - is really rare because the kidneys are good at getting rid of any excess in the body.