Magnesium is a necessary element for the proper functioning of our body. From our bones to our nervous system, there are many processes that require this mineral.
We generally get the magnesium we need from our foods, but there are magnesium supplements intended for people who, for one reason or another, have a deficiency of the element. However, these supplements are consumed by a broader spectrum of the population, beyond those people who require them to maintain their health.
Among other reasons, magnesium is consumed by people who want to sleep better. The question is: does it work? The answer is somewhat complex.
First a little theory. Magnesium supplements can be of various types depending on the compound used to administer it. These compounds include magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride.
The theory suggests that these supplements, taken before bed, would help us relax and thus achieve a more restful sleep. This is due to the interaction between this mineral and the receptors of gamma aminobutyric acid (GABA), an inhibitory neurotransmitter in the central nervous system. This molecule plays a key role in the modulation of anxiety and sleep.
Another way in which magnesium could help us sleep has to do with melatonin. Magnesium is fundamental for biochemical processes carried out by more than 300 enzymes in our body. Among these processes is the synthesis of melatonin, the “sleep hormone”.
There are several studies that support the role of magnesium as a sleep aid in humans. The first was published in 2011 in the journal Journal of the American Geriatrics Society. It measured the impact on sleep of a supplement combining magnesium (225 mg), melatonin (5 mg) and zinc (11.25 mg). Although the results were positive, it is impossible to determine the marginal effect of magnesium within this combination.
Another study, this one more relevant, is the one published in 2012 in the journal Journal of Research in Medical SciencesThe randomized, double-blind experiment was conducted with 46 elderly participants who were given either a 500 mg magnesium supplement or a placebo for eight weeks.
The results showed a significant improvement in sleep quality of the experimental group in contrast to the placebo group. This improvement was reflected in longer sleeping time, greater sleep efficiency, greater amount of melatonin produced and greater abundance of renin.
Little evidence
However, scientific evidence on the functioning of this supplement in the field of sleep is limited. A systematic review of the literature and meta-analysis published in 2021 in the journal BMC Complementary Medicine and Therapies pointed out this limitation.
This “study of studies” analyzed three trials conducted in the previous decades, including the one published in 2012 and mentioned above. The analysis of the studies determined a high risk of bias in the other two works and concluded that Scientific evidence was not sufficient enough for health professionals to make recommendations based on it.
In an article for McGill University’s Office for Science and Society, molecular biologist Jonathan Jarry stressed how easy it is to make associations that explain this hypothetical relationship between magnesium and sleep. However, if this theory is not supported by empirical results, it is of little relevance.
“There are so many molecules in our body in so many formations, linked with so many molecular events in a chain (…) (that it is) easy to trace the path between magnesium and sleep,” explains Jarry. “Fluctuating levels of magnesium in the body can also affect the amount of hormones that we produce, such as melatonin (…). But finding a mechanism of action is no substitute for showing that supplements improve sleep.”
Whether it helps us sleep or not, magnesium is an essential component for our body. A varied diet is usually enough to maintain these levels unless a medical condition prevents it. Foods rich in magnesium include nuts such as almonds or peanuts; legumes such as beans and soybeans; brown rice; beef and chicken and fish such as salmon; bananas; dark chocolate; or some dairy products, including milk.
The good news for those who want to experiment on themselves to see if magnesium helps them sleep is that it is a relatively harmless supplement if used conventionally and if there are no medical conditions that can alter our ability to metabolize it and purify its excess.
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