If you often find yourself tossing in bed or staring at the ceiling at 3 a.m., you might be wondering whether magnesium, the mineral known for promoting calm and relaxation, could be the key to better sleep. It may be worth exploring, especially if your body lacks enough of it, says Denise M. Millstine, M.D., assistant professor of medicine and director of integrative medicine and health at Mayo Clinic in Arizona. Those most at risk of magnesium deficiency include women, older adults, people who drink alcohol regularly, and anyone whose diet relies heavily on processed or convenience foods.So, does magnesium truly live up to the hype? It’s certainly trending. According to Growth Market Reports, sales of topical magnesium products reached $421.6 million in 2023, while Grand View Research valued the magnesium supplement market at $29.3 million in 2024. What Are Magnesium Supplements?Magnesium supports over 300 essential body functions and plays a major role in healthy aging. Still, the belief that it can be a hidden cure-all deserves a closer look. To separate science from speculation, let’s examine two widely circulated claims on social media: that magnesium guarantees better sleep, and that it can ease anxiety or depression.How Magnesium May Help With SleepMagnesium helps regulate several processes in the body, including the balance of neurotransmitters, the chemicals that allow nerve cells to communicate, Dr Millstine explains. These messengers influence mood, sleep, memory, and muscle control.“Some neurotransmitters stimulate, while others calm,” she says. “Magnesium helps maintain balance between the two.” If you struggle with anxiety or racing thoughts at bedtime, magnesium might help tilt the scale toward the calming side, making it easier to drift off.Dr Millstine adds that people with “busy minds” may notice the most improvement. “Some individuals can suppress their anxious thoughts during the day, but when night falls, their minds grow louder and harder to quiet,” she explains.Can Taking Magnesium Have Side Effects?Experts do not advise magnesium supplements for people who aren’t deficient in the mineral.While generally safe, it’s best to consult a doctor before adding magnesium to your routine, especially if you have existing health issues. The supplement may not be suitable for those taking certain diuretics, antibiotics, or heart medications.Most users experience no side effects, though high doses can lead to digestive problems. Possible reactions include:DiarrheaNauseaVomitingPeople with kidney problems are more vulnerable to magnesium toxicity, as their bodies may struggle to clear excess amounts.How Much Magnesium Should You Take?The ideal magnesium dosage ranges between 200 and 400 mg daily, depending on the product. This typically provides the full recommended daily intake.According to Healthline, the safe upper limit for magnesium supplements is 350 mg per day. Staying within this range helps reduce the risk of digestive discomfort and other side effects.This article is intended for general informational purposes only and should not be taken as medical advice. Always consult your doctor or a qualified healthcare professional before starting any supplement or treatment.
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