Does Magnesium help you sleep?
Maybe, but probably not in the way that you think it does.
Here’s the truth:
People have taken Magnesium before bed for years, sometimes in the mixed product ZMA. (zinc & Magnesium).
The reasoning here is that Mg helps you sleep, so you take it before bed, right?
Well – no
A magnesium deficiency can disrupt sleep because it affects the GABA receptors in your brain.
GABA receptors not interacting with GABA = poor sleep.
Restoring magnesium sufficiency effectively removes this issue and helps you nod off!
Now. Mg insufficiency is really common especially in those who train/exercise, so it makes sense that this group experienced better sleep when using a Mg supplement.
But it’s not that Mg helps sleep, it doesn’t, it’s just that a deficiency definitely plays a role in screwing it up.
To avoid deficiency, ensure that via food and supplements you are meeting your RDA needs.
Spinach, nuts, eggs and oily fish are your best bet – but a quality Mg supplement isn’t a bad idea if you are struggling due to a low calorie intake, or food preferences.
Fitness & Nutrition Coach