Magnesium is the second most abundant mineral in the human body and also one of the busiest. Aside from participating in the activities of over 300 different enzyme systems, it is also involved in the development of healthy bones, as well as your body’s natural synthesis of important biomolecules, such as DNA, proteins, and glutathione. [1]
As a macromineral, a large amount of magnesium is required by your body daily. Adult males 31 years and above need to consume 420 milligrams (mg) of magnesium every day, while adult females of the same age need 320 mg per day. Magnesium can be obtained from plant-based foods such as leafy greens, nuts, seeds, legumes, and whole grains. Unfortunately, modern diets typically do not include sufficient amounts of these foods, leaning heavily instead on unhealthy processed foods.
According to estimates, almost 50% of Americans do not get enough magnesium from their diet, increasing their risk of developing serious health issues. [2] Common symptoms of magnesium deficiency include fatigue, weakness, tremors, muscle cramps and spasms, and abnormal heart rhythms. [3] But what many may not be aware of is that being deficient in magnesium also causes a very common complaint among young and older adults: poor sleep. [4]
The Science Behind Magnesium’s Sleep Benefits*
Many things happen inside your body while you sleep. According to research, memory consolidation occurs in your brain throughout all stages of sleep, while elsewhere, damaged tissues are repaired, injuries are healed, and metabolic processes, such as glucose and energy utilization, are carefully regulated. [5] All these involve a symphony of biochemical reactions that require the participation of multiple components, including a crucial mineral: magnesium.
But magnesium’s activities are not limited to just what occurs while you sleep. Studies have shown that this essential nutrient is also heavily involved in chemical reactions that influence how well and how long you sleep. [6] In clinical trials, rectifying magnesium deficiency results in better sleep, proving that this mineral plays a huge role behind the scenes. [7] Here’s how magnesium can support deep and restful sleep, according to science:
Aids in Muscle Relaxation*
Muscle relaxation is important for easing your body into sleep mode. Relaxing your muscles activates your body’s parasympathetic response, also known as the “rest and digest” state. [8] But whether your muscles contract or relax depends on the interplay between two minerals: calcium and magnesium.
Muscle contractions are caused by the binding of calcium to two muscle proteins, troponin C and myosin. In order for your muscles to relax, sufficient magnesium is needed to compete with calcium for these binding spots. [9]
Low magnesium levels cause excessive muscle contractions or tightening, which are painful and can disturb sleep for many. Correcting magnesium deficiency through diet and supplementation has been shown to not only support good-quality sleep but also increase sleep duration. [10]
This highlights how important magnesium is for ensuring you can fall asleep and enjoy continuous rest until the morning.
Supports Your Body's Natural Production of Melatonin*
Melatonin is a hormone naturally produced by your body to help regulate many bodily functions, including your sleep-wake cycle. Triggered by darkness, melatonin levels significantly increase at night and naturally drop in the morning to signal to your body that it is time to wake up. While melatonin does not cause sleepiness, it plays an important role in getting your body ready for sleep. [11]
Research shows that magnesium is involved in your body’s natural production of melatonin and that supplementation with magnesium supports healthy melatonin levels. [12] Meanwhile, studies on rats with magnesium deficiency show these animals also suffer from low melatonin levels and disrupted sleep-wake cycles. [13] This suggests that maintaining healthy magnesium levels can help you naturally stay in sync with your circadian rhythm.
Naturally Calms Nerve Activity*
Your wakefulness, especially during the day, is influenced by the activities of certain neurons in the brain, specifically those belonging to the glutamatergic system. These neurons respond to the presence of glutamate, a chemical whose levels are elevated during the day to promote alertness. [14]
In order to transition from wakefulness to rest during nighttime, your body activates the GABAergic system to help calm glutamatergic neurons. GABAergic neurons, known for their inhibitory activities, are stimulated by the presence of gamma-aminobutyric acid (GABA), a brain chemical whose production and functions are greatly influenced by melatonin. [15]
According to a study published in the journal Sleep, magnesium not only supports healthy melatonin levels but also normal GABA activity. The latter is thanks to magnesium’s interactions with GABA receptors, the primary binding sites of GABA. [16] Researchers believe magnesium’s positive effects on sleep quality and duration stem from its involvement with these brain chemicals.
Helps Reduce Stressful Feelings*
Cortisol levels, your body’s primary stress hormone, normally drop to their lowest at night to allow your body to rest. Levels gradually begin to rise again around 2 to 3 AM to prepare your body for the day. [17] But several factors, such as stress, mental health issues, and poor sleeping habits, can cause surges in nighttime cortisol levels that can keep you awake or disrupt much-needed sleep.
Fortunately, magnesium offers a natural solution to this problem by not only supporting a positive mood but also helping reduce stressful feelings. [18][19] In a pilot trial published in the journal Medical Research Archives, researchers found that supplementing with magnesium not only had a positive effect on mood but also helped participants enjoy better, longer sleep at night. [20] This finding underscores the profound benefits of maintaining healthy magnesium levels and how it can affect overall health and well-being.
Where to Find Clean, High-Quality Magnesium Supplements*
Magnesium is an all-important nutrient that is required by your body daily in high amounts. Sadly, modern agricultural approaches have significantly decreased magnesium levels in crops. [21] This, coupled with the rise of highly processed foods and magnesium’s poor bioavailability, has contributed to widespread magnesium deficiency that has been linked to many health issues, including poor-quality sleep.
To help you boost your intake of this essential mineral, the Health Ranger Store is offering clean, lab-verified magnesium supplements that are easy to incorporate into a healthy daily routine.
Specially formulated with maximum absorption and targeted benefits in mind, Groovy Bee® Magnesium Glycinate High Absorption 500mg 90 Caps and Groovy Bee® Magnesium Glycinate High Absorption Powder 12 oz (340 g) deliver magnesium that has been carefully chelated with the amino acid glycine for improved bioavailability. According to research, magnesium glycinate is one of the gentlest magnesium supplements you can take. It is safe to consume within the recommended dosage, making it ideal even for those with sensitive stomachs.
We also offer Groovy Bee® Magnesium Comfort Powder 10 oz (283g), which combines pure magnesium and malic acid, a natural compound found in fruits, for optimal bioavailability and benefits. This premium magnesium malate powder offers a gentle, natural way of supporting healthy energy levels, encouraging muscle relaxation, and ensuring deep and restful sleep.
Our clean, high-quality magnesium supplements are vegan, non-GMO, gluten-free, China-free, and meticulously lab tested for glyphosate, heavy metals, and microbiology, so you can trust their purity and potency.
