Does magnesium citrate help with sleep?Updated 14 days ago
Yes, magnesium citrate is often associated with promoting better sleep.
Here's how it works:
Muscle Relaxation: Magnesium plays a crucial role in muscle function and relaxation. Research has shown that magnesium deficiency can lead to muscle cramps and spasms, while supplementation with magnesium can help alleviate these symptoms and promote muscle relaxation, which can contribute to better sleep quality (Cinar V. et al., 2017).
Regulation of Neurotransmitters: Magnesium is involved in the regulation of neurotransmitters, including gamma-aminobutyric acid (GABA), which has calming effects on the nervous system. Studies have demonstrated that magnesium deficiency can impair GABA function, while magnesium supplementation can enhance GABAergic neurotransmission, promoting relaxation and aiding sleep (Boyle NB. et al., 2017).
Melatonin Production: Magnesium is required for the synthesis of melatonin, a hormone that regulates the sleep-wake cycle. Research has shown that magnesium supplementation can increase melatonin levels, leading to improvements in sleep onset, duration, and quality (Abbasi B. et al., 2012).
Stress Reduction: Magnesium has been linked to stress reduction through its effects on the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's stress response. Studies have suggested that magnesium supplementation can attenuate cortisol levels and reduce markers of stress, promoting relaxation and improving sleep (Sartori SB. et al., 2012).
Improved Sleep Quality: Numerous studies have reported improvements in sleep quality with magnesium supplementation. A meta-analysis of randomized controlled trials found that magnesium supplementation significantly improved sleep efficiency, sleep time, and sleep onset latency in individuals with poor sleep quality (Nielsen FH. et al., 2010).
These findings suggest that magnesium citrate, as a readily absorbed form of magnesium, may have beneficial effects on sleep quality by promoting relaxation, modulating neurotransmitter activity, supporting melatonin production, reducing stress, and improving 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.