The Magic Mineral for Sleep

9 April, 2025

Tired, but wired? You’re not alone. Whether it’s the mental chatter that won’t quit or the tension that lingers long after sunset, restful sleep can feel frustratingly out of reach.

Enter magnesium — the modern bedtime essential, backed by science. Celebrated for its calming effect on the nervous system, this powerhouse mineral helps ease both body and mind into a state of deep relaxation. From softening muscular tension, to quieting restlessness, magnesium may just be the missing step in your evening ritual for truly restorative sleep.

How does magnesium work?

Magnesium is involved in over 300 biochemical reactions in the body, many of which influence muscle relaxation and nervous system health. It works by helping to regulate neurotransmitters such as GABA (gamma-aminobutyric acid), which promotes calmness, and reduces excitability in the nervous system. (1) 

Additionally, magnesium may play a role in sleep, via the regulation of the glutamatergic and gamma-aminobutyric acid (GABA) system. Some studies suggest it may improve sleep efficiency, sleep time, and sleep onset latency.

How do I know if I need magnesium?

While magnesium supplementation is popular for supporting better sleep quality, it is known as the ‘magic mineral’ for a range of other reasons!

Magnesium is also essential for:

  • Promoting calm: If you often feel on edge, overwhelmed, or find it hard to switch off after a long day, magnesium helps regulate the body's stress response.(2)

  • Supporting muscle relaxation: Occasional muscle tightness, cramps, or a feeling of tension, especially after exercise, may indicate your muscles need more support.(1)

  • Sustaining energy levels: Feeling sluggish, experiencing energy crashes, or noticing a reduced appetite? Magnesium plays a role in converting food into energy.(1)

  • Encouraging uninterrupted sleep: If you experience restless legs, frequent tossing and turning, or wake up frequently during the night, magnesium supports relaxation for a more restorative sleep.(3) 

How do I choose the right magnesium?

Not all magnesium supplements are created equal, and quality matters. 

When selecting a magnesium powder for sleep support, look for a highly bioavailable blend of magnesium glycinate and magnesium citrate, two of the most effective forms for relaxation and recovery. 

  • Magnesium Glycinate: Known for its superior absorption, this form is bound to glycine, an amino acid that promotes relaxation and restful sleep. It’s gentle on digestion, and supports nervous system balance.

  • Magnesium Citrate: This form enhances relaxation while also supporting muscle recovery and function, making it beneficial for those who experience muscle tension, cramps, or restless legs at night.

Note! Many magnesium supplements contain forms like magnesium oxide, which have lower bioavailability, and may not be as easily absorbed. 

When choosing your magnesium, opt for tablets or powder that meet high-quality standards, with therapeutically dosed levels of magnesium for results. To feel a difference, choose a magnesium formula with a daily dose of at least 400 mg of total magnesium.

The best formulations are backed by scientific research, free from unnecessary fillers/artificial additives/sweeteners/GMOs, and are rigorously tested for quality.

What other ingredients support sleep?

Magnesium works synergistically with other nutrients to enhance sleep quality. You can enhance your results by incorporating the below nutrients in the form of targeted supplements: 

  • Ashwagandha: A powerful adaptogenic herb known for balancing stress hormones and supporting sleep quality, commonly found in targeted supplements. 

  • Passionflower: A botanical extract that enhances GABA activity, promoting a calm and restful mind.

  • Chamomile: A traditional herbal remedy known for its mild sedative effects, helping to ease anxiety and support better sleep.

  • Lavender: A soothing herb traditionally used to reduce nervous tension and promote deeper, more restorative sleep.

How should I take my magnesium?

For best results, take your magnesium powder/tablets in the evening, around 30 to 60 minutes before bed (after your evening meal). A warm magnesium drink can be a soothing ritual as part of your nighttime routine, helping you unwind from the day. Prioritise quality, consistency, and a holistic approach to rest — and let magnesium work its magic.

Sweet dreams!

References 

  1. National Institutes of Health (NIH), Office of Dietary Supplements (ODS) (n.d.) Magnesium – Health Professional Fact Sheet. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  2. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L. and Pouteau, E. (2020) 'Magnesium status and stress: The vicious circle concept revisited', Nutrients, 12(12), p. 3672. doi:10.3390/nu12123672.

  3. Arab, A., Rafie, N., Amani, R. and Shirani, F. (2023) ‘The role of magnesium in sleep health: a systematic review of available literature’, Biological Trace Element Research, 201(1), pp. 121–128. doi:10.1007/s12011-022-03162-1.