Magnesium and sleep: what the research actually says

Magnesium is involved in hundreds of processes in the body, from turning food into energy to the way our muscles and nerves work. It's no surprise it has become one of the most talked-about minerals for winding down.

What magnesium does

Magnesium contributes to:

• the reduction of tiredness and fatigue
• normal functioning of the nervous system
• normal muscle function
• normal psychological function

Those last three are a big part of why so many people make magnesium part of their evening routine.

What about sleep?

Studies on magnesium and sleep are promising but still developing. Much of the research looks at people whose diets are low in magnesium — and surveys suggest that's more common than you might think, especially for diets light on leafy greens, nuts, seeds and whole grains.

Think of magnesium as one part of a good night, alongside a regular bedtime, a dark room and less screen time.

Not all forms are equal

Magnesium comes bound to different compounds, and that affects how well it's absorbed and how gentle it is:

• Glycinate — bound to the amino acid glycine; well absorbed and gentle on the stomach. It's the form we use in our Magnesium Glycinate.
• Citrate — also well absorbed, but more likely to have a laxative effect.
• Oxide — inexpensive and common, but poorly absorbed.

Building an evening ritual

Take magnesium an hour or so before bed, with a glass of water. Pair it with something that tells your body the day is done: dimming the lights, a warm shower, or a cup of caffeine-free herbal tea.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.