After melatonin, magnesium is perhaps the most popular supplement that people take to help improve their sleep quality. However, magnesium comes in many different forms, some of which offer different benefits. Here, we’re breaking down two of the most popular: magnesium glycinate vs. magnesium citrate for sleep.
Meet the experts: Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto; Kenneth Lee, M.D., the medical director of the Sleep Disorders Center at UChicago Medicine; Vicki Koenig, R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y.
Read on to find out how exactly magnesium may support deeper and more restful sleep, plus which of these types of magnesium may be most helpful for you to try.
How getting enough magnesium supports sleep
There are a few different ways that magnesium contributes to the bodily processes that influence sleep. “Magnesium supports healthy sleep by calming the nervous system,” explained Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto. “It activates the parasympathetic, or ‘rest-and-digest,’ nervous system, helping the body shift out of fight-or-flight mode.” The mineral also acts on certain brain chemicals that promote relaxation. “Magnesium is thought to work potentially on regulation of neurotransmitters within the brain, specifically the ones that are called ‘inhibitory’ neurotransmitters (like GABA) which promote sleep and can make someone feel more relaxed,” Kenneth Lee, M.D., the medical director of the Sleep Disorders Center at UChicago Medicine, previously told Prevention.
What’s more, magnesium plays a role in the body’s production of melatonin, the hormone that is released in the evening to prime the body for sleep. “Magnesium supports your circadian rhythm, helping your body produce melatonin at the right time—not too early and not too late,” said Allidina, adding that it may also help relax the muscles and reduce tension to further prepare the body for sleep.
Magnesium glycinate vs. magnesium citrate: Which is better for sleep?
Magnesium glycinate and magnesium citrate are two of the most popular types of magnesium. Magnesium glycinate is bound to glycine, a calming amino acid that Allidina says makes it a better choice for sleep. Magnesium citrate, meanwhile, is bound to citric acid, which gives it a mild laxative effect. “Because magnesium citrate is associated with having a more osmotic effect on the gastrointestinal tract, which can promote soft stools or diarrhea, magnesium glycinate would be a better form to try in the context of supporting sleep,” agreed Vicki Koenig, R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y.
While more research is needed, a study published in the journal Nature and Science of Sleep found that people with poor sleep quality who took magnesium glycinate reported modest improvements in their insomnia symptoms. However, all results were subjective, and those who ate the fewest foods high in magnesium seemed to benefit the most from supplementation.
Along with how much magnesium you get from your diet, the type of sleep struggles you experience may impact how much of a difference magnesium may make. “Magnesium glycinate is best for trouble falling or staying asleep and anxiety or stress-related sleep issues,” said Allidina. If you’re waking up groggy or feeling like your sleep isn’t restful, it may not be the best choice, and a healthcare provider may be able to offer better solutions.
The bottom line
“Generally speaking, there is no clear evidence as to whether magnesium helps with sleep substantially. But it may work in some people,” Dr. Lee said. “With my patients, I also have similar findings where some patients find it somewhat helpful, but others don’t find it to help very much at all.” If you’ve gotten the all-clear from your doctor, there’s little harm in giving magnesium glycinate a try. “Start with a low dose and progress up to about 350 milligrams per day if needed,” suggested Koenig, though it’s best to get tailored advice from your healthcare provider. “Take it consistently in the evening to evaluate for sleep support effectiveness,” she added.
Koenig said that magnesium may interfere with the absorption of several medications, so it’s best to take it at a different time than any prescriptions. And combining magnesium supplementation with other sleep-promoting strategies, like establishing a set bedtime and avoiding eating an hour or two before bed, will give you the best chance of improving your sleep.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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