Getting enough high-quality sleep is important, but it can be frustratingly hard to get. From racing thoughts to restless legs, your body can put up several roadblocks to a solid night's rest. Since magnesium is an essential mineral that helps regulate energy production in the body, you may be wondering if your magnesium level also impacts sleep. Here's a look at the developing research on the relationship between magnesium and sleep.
The magnesium-and-sleep connection
Magnesium is one of the most abundant minerals in the body and supports hundreds of different biochemical processes. It plays many essential roles, including regulation of muscle and nerve function, blood sugar control and blood pressure. Magnesium also helps maintain strong bones and a healthy immune system.
With magnesium being integral to so many vital processes, it's no surprise that researchers are interested in its effects on sleep. So far, some experts suggest magnesium may influence sleep in a few key ways:
- Regulating melatonin. Magnesium is thought to affect levels of melatonin, a sleep-promoting hormone produced by the brain
- Reducing cortisol levels. Magnesium appears to reduce secretion of cortisol (a stress hormone)
- Maintaining neurotransmitter levels. Magnesium may support sleep by helping to maintain healthy levels of gamma-aminobutyric acid (GABA), a neurotransmitter that facilitates deep and restorative sleep
It is unknown exactly how magnesium may impact sleep; more research is needed to determine the relationship.
Testing your magnesium level
Sleep schedule aside, magnesium supports many aspects of overall health, so it's important to know your magnesium level and work with your healthcare provider on ways to keep it within a healthy range.
If you’re wondering how much of the mineral you need, the recommended daily amount of magnesium for adults is generally 310-320 mg for women and 400-420 mg for men.
Food sources of magnesium include dark leafy greens, beans, nuts, seeds and whole grains. However, even with a well-balanced diet, how do you know if you’re getting enough magnesium?
Labcorp OnDemand's Magnesium Test can offer some insights, as it measures the level of magnesium in your blood and may help to uncover potential deficiencies.
Bottom line: Sleep is vital but complex. While magnesium may play a contributing role, many factors are at work. Testing your magnesium levels is one way to gain knowledge so you and your healthcare provider can work together to figure out the best next steps for your needs.
