Magnesium: "I Can Finally Sleep."

Magnesium has become the wellness “it-girl” on TikTok. Our little supplement sweetheart.

Search #magnesiumsleep and you’ll see what I mean — tons of people swearing it’s the reason they can finally sleep.

And I'm right there with them!

The hype isn’t coming out of nowhere. Magnesium is involved in over 300 different processes in the body that affect stress, muscles, and your nervous system.

But believe it or not, almost half of Americans don’t get enough magnesium.

Our soil has less nutrients than it used to, our diets are generally heavy in processed foods, and things like coffee, alcohol, and chronic stress can all deplete magnesium in your body

That means many of us are walking around quietly low on magnesium without realizing it.

(AKA, cranky, sleep-deprived, and stressed, if you ask me.)

But fair warning: There are different kinds of magnesium, and if you take the wrong one, you could be spending the night in the bathroom instead of your cozy bed.

So let's talk about magnesium — the different kinds, the one I take every night that kind of changed my life, and the science behind it all... so you can decide if you want to try it for yourself.

What are the different kinds of magnesium, and what are they for?

Different forms of magnesium can have completely different effects on your body, so this is important:

• Magnesium glycinate: This is the popular calming version. This is the kind people take for better sleep, and less stress and anxiety.
  

• Magnesium citrate: This kind can be used as a laxative — definitely not ideal before bed (unless that's what you're going for).
  

• Magnesium oxide: Another laxative — but cheaper and more likely to upset your stomach. (Also sometimes used as an antacid, but I'm an Omeprazole girly there.)
  

• Magnesium malate / taurinate / others: Lesser-known versions, sometimes for energy or heart support.
  

• Magnesium L-threonate: Not as popular, some studies show it can support heart health.

So be aware, and only take what you need.

Most people who want better sleep and less stress go for magnesium glycinate. Including me!

My personal success story

Magnesium glycinate was a game-changer for me.

Before I tried it, my mind was not nice to me when I was trying to fall asleep.

I’d lie there ruminating — flipping through cringe memories, or thinking about the last scary movie I saw. The more unproductive and the more stressful, the more likely it was on my mind before bed.

[If I've ever embarrassed myself around you or done you wrong, trust me I've punished myself for it ten times over :)]

Once I started using magnesium glycinate, something subtly shifted. I started falling asleep faster. And even though I was waking up earlier, I was waking up feeling refreshed.

Instead of staying in bed until 9, I started waking up at 6:30... and I wasn't even mad about it. I felt great!

My stress felt lower. I wasn’t losing it over the little things. I wasn't as anxious. It was like someone turned the background static in my brain down.

I’ll share the exact supplement I take at the end of this article in case you want to try for yourself.

But was I imagining it, was it a placebo effect... or is this legit?

What does the science say?

The research isn’t definitive, but it’s encouraging.

• For anxiety & stress: A review of clinical trials found magnesium supplementation may reduce subjective feelings of anxiety and stress, mostly in people who were deficient to begin with.^1,2

  
  

• For sleep: Some studies suggest magnesium can help you fall asleep faster and can improve sleep quality in people with insomnia.³
  

• For how it works: Magnesium seems to work by regulating neurotransmitters, like GABA, which calm the nervous system.⁴
  

But there is a catch. A lot of these studies are small, short, or limited to people with specific sleep problems.

If you aren't already low on magnesium, you might not notice a huge difference.

However, I've never personally been told I have low magnesium, and I get my blood drawn every 6 months. I'm not sure if they test for magnesium, but they were able to tell me my potassium was low. I'll ask next time and update.

How to take it (in supplement form, and from your food)

If you want to try it, here's what I do.

(This is just my personal experience, I'm not a doctor! Please make your own independent decisions and consult with your doctor if you're unsure.):

• When to take it: I say evening, since it makes you sleepy. I shoot for around 8pm and I try to lay down around 10. (I tried taking it during the daytime once to reduce some muscle twitching that resulted from a medication, and I ended up yawning and sleepy all day.)
  

• How much to take: Most supplements range from 100 to 400 mg per day. Too much can cause digestive issues, so don’t overdo it. Follow the label on the back and start small.
  

If you have kidney issues or take prescription meds, check with a doctor first.

And don’t forget: magnesium is also in food!

Leafy greens, pumpkin seeds, almonds, cashews, avocado, and dark chocolate are all rich in magnesium.

In the end, it comes down to trying it for yourself

Magnesium glycinate helped me actually enjoy falling asleep for the first time in a long time. I still listen to my comfort TV shows while I fall asleep, but that's a conversation for another day.

And I'm one of those people who's tried just about everything. Prescription medication, OTC medication, yin yoga, meditating, Headspace sleepcasts, reading a book, cutting out blue light, CBD, you name it. Nothing helped me like magnesium.

But in the end, it's up to you to see if it agrees with you.

Here's the exact supplement I take: Nature's Truth Magnesium Gummies for Adults.

This post contains affiliate links. If you click the link, I earn a small commission at no extra cost to you.

If I know I'm gonna have trouble falling asleep, I'll take the max dose of 3, but I can get by with 1 or 2.

Again I'm obviously not a doctor, and I'm definitely not YOUR doctor, please consult your doctor before adding a new supplement to your regimen.

I'd love to know your experience with magnesium — let me know if you've tried it or if you give it a shot!

Talk soon and sleep well xx

Sources

1 Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

2 Tarleton, E. K., & Littenberg, B. (2021). Does magnesium supplementation decrease anxiety in adults? Evidence-Based Practice, 24(1), 31-35. https://doi.org/10.1097/EBP.0000000000000260

3 Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. PMID: 23853635

4 Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., … Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672