We all know the feeling of waking up and seeing bags under our eyes
There are countless products and devices out there aimed at helping us get a better night’s sleep. But did you know that some of them could be a complete waste of your time and money?
One of these items could be magnesium. Experts note that although the mineral has many benefits, it’s still early days with studies looking into links between this and sleep.
Speaking about the potential link, Holland and Barrett nutritionist, Dan Clarke, explained: “Although magnesium definitely isn’t a sleeping pill, some scientists are curious as to whether it could have an impact on chemicals that may support sleep and relaxation – namely melatonin.”
However there’s not enough evidence yet to confirm direct benefits of magnesium for sleep, a study published on DeepDyve reports. Dan continued: “Melatonin is a hormone that helps your body know when to go to sleep and when to wake up each day.
“In a nutshell, the ‘theory’ suggested from animal studies is that the amount of magnesium may affect how well melatonin is made. And, if you don’t have enough magnesium, this synthesis could be affected, but this needs to be studied further in humans.
“Scientists are still figuring out if magnesium affects sleep, but emerging research offers some intriguing clues.” The nutritionist notes that in one study, “adults with insomnia in their 60s slept longer, woke up less and showed improved insomnia scores after taking magnesium.
“Another analysis of 7,582 people across nine studies also suggested a potential association between magnesium intake and sleep quality but more research is needed in larger sample sizes and better quality trials.” In fact, another study published on PMC found that “supplementation of magnesium appears to improve subjective measures of insomnia such as insomnia severity index (ISI) score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.”
The expert concluded: “My big, big takeaway is that more research is most definitely needed – especially if we want to understand detail on doses, types and how magnesium impacts people of all ages and whether it can help in healthy individuals.”
Is magnesium worth taking?
Yes. Magnesium is not just taken for sleep – and there’s science backed studies that show it can help with other parts of our daily lives – so don’t rule it out completely as it is essential for our well-being.
It can also be useful for:
- Boosting brain function
- Turning food into energy
- Keeping electrolytes in check
- Helping keep bones healthy
What foods have magnesium?
Leila Weller-Kis, also a nutritionist, notes that “a well-balanced diet typically provides all the magnesium you need.” For example, cashews have around 74mg per serving whilst a cup of milk has 24mg.
Even your breakfast could contain some with two slices of whole grain bread containing 46mg. And if you hadd greens to your dinner or lunch, just half a cup of spinach will give you 78mg.
Other items that will add magnesium to your diet is:
- legumes (such as edamame and black beans)
- nuts and seeds
- wholegrains (like wholemeal bread, brown rice and quinoa)
- green leafy vegetables
- fortified foods, such as breakfast cereals
- dairy products like milk and yogurt
Leila notes that whilst you should get enough from your diet, not everyone can – and “in these cases, a supplement can help ensure they’re meeting their magnesium needs.”
She further explained: “Some individuals, such as older adults or those with type 2 diabetes, may also be more prone to magnesium deficiency. However, always check with your doctor first before adding a new supplement into your routine for the first time.”
How much magnesium do I need?
The NHS note that the amount of magnesium you need is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
They warn: “Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea. There’s not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.”