Can magnesium citrate help you sleep better?Updated 22 days ago
Yes, magnesium citrate is often linked to better sleep. Here's how it can help.
Magnesium plays a key role in muscle function and relaxation. Research shows that low magnesium levels can lead to cramps and spasms, while supplementing with magnesium may help ease these symptoms and support relaxation, which can contribute to better sleep quality (Cinar V. et al., 2017).
Magnesium also helps regulate neurotransmitters, including gamma-aminobutyric acid (GABA), which has a calming effect on the nervous system. Studies suggest magnesium deficiency can impair GABA function, while magnesium supplementation may support GABA activity, helping you feel more relaxed and sleep better (Boyle NB. et al., 2017).
Magnesium is needed to produce melatonin, the hormone that regulates your sleep-wake cycle. Research shows magnesium supplementation can raise melatonin levels, which may improve how quickly you fall asleep, how long you sleep, and your overall sleep quality (Abbasi B. et al., 2012).
Magnesium is linked to lower stress through its effect on the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your body's stress response. Studies suggest magnesium supplementation may lower cortisol levels and reduce markers of stress, supporting relaxation and better sleep (Sartori SB. et al., 2012).
Numerous studies report improved sleep quality with magnesium supplementation. A meta-analysis of randomised controlled trials found magnesium supplementation significantly improved sleep efficiency, sleep time and sleep onset in people with poor sleep quality (Nielsen FH. et al., 2010).
These findings suggest magnesium citrate, as an easily absorbed form of magnesium, may support sleep quality by helping you relax, supporting neurotransmitter activity, aiding melatonin production, easing stress and improving your overall sleep patterns.
References
Cinar V., Polat Y., Baltaci AK., Mogulkoc R. (2017). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research, 140(1), 18-23.
Boyle NB., Lawton C., Dye L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.
Abbasi B., Kimiagar M., Sadeghniiat K., Shirazi MM., Hedayati M., Rashidkhani B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161.
Sartori SB., Whittle N., Hetzenauer A., Singewald N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304-312.
Nielsen FH., Johnson LK., Zeng H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor-quality sleep. Magnesium Research, 23(4), 158-168.