Can Magnesium Supplements Improve Sleep?
Magnesium can anecdotally improve sleep, but according to Roberts, research findings are mixed. ‘Magnesium deficiency may present as impaired sleep and so correcting that deficiency, whether via magnesium glycinate or diet or another form of magnesium, is expected to improve sleep.’
However, in reality, it’s not quite so straightforward. ‘Whether taking magnesium glycinate in the absence of a deficiency has a significant impact on sleep remains unclear; some randomised controlled trials find a benefit in apparently healthy patients and those with insomnia, whilst others do not.’
Are Magnesium Sprays Effective?
Though typically used to reduce muscle soreness, Roberts recommends avoiding sprays. ‘The dose from a spray is typically not reliable, therefore you may be more likely to over- or under-dose. There are no notable benefits to a spray, as even if someone did not want to swallow a capsule or pill there are powder versions available.’
What is Elemental Magnesium?
If you see ‘elemental magnesium’ listed in the ingredients, this is the actual amount of pure magnesium included in the supplement.
Magnesium is an unstable mineral that can’t be found in its pure form in nature. It has to be bound with other minerals and compounds – such as citric acid (magnesium citrate) and glycine (magnesium glycinate) – which makes it safe and easy to absorb in the body.
For example, a supplement could contain 1,500mg of magnesium glycinate per two capsules, but the total elemental magnesium – ie. the amount of the absorbable, bioactive magnesium – could be, say, 300mg.
How Much Magnesium Should I Take?
The NHS lists the recommended daily intake of magnesium as 300mg a day for men and 270mg a day for women aged 19-64, though specific dosages can vary based on individual needs, exercise, conditions and dietary intake.
How Long Does it Take for Magnesium to Work?
Magnesium is a cumulative supplement that you need to take regularly over a period of time to witness results. This study states that the effectiveness of magnesium supplementation varies from person to person and can range from a few weeks to several months in order to achieve optimal health outcomes.
