Magnesium supplements: Can they really help you sleep better, stop muscle cramps?

Magnesium is an essential mineral that plays a key role in over 300 biochemical reactions in the body from regulating nerve and muscle function to supporting a healthy immune system. Lately, it’s gained popularity as a go-to supplement for improving sleep and easing muscle cramps.

However, does the science back the hype? In a research study conducted by Nial Wheate, a Professor in the School of Natural Sciences at Macquarie University,and Wai-Jo Jocelin Chan who is a Pharmacist and Lecturer, UNSW Sydney at the University of Sydney they get to break down what magnesium does, who might benefit from taking it, and whether it’s the sleep and muscle solution it’s claimed to be.

What is magnesium, and why do we need it?

In the report, they both argue that Magnesium is an essential metal the body needs to make and operate more than 300 different enzymes.

“These enzymes build protein, regulate muscle and nerve function, help in the release of energy from our food, and help to maintain blood function. The body doesn’t produce magnesium, so we need to get it from external sources,” read the research in part.

On the other hand, consumption of the daily magnesium dose is 310–420 mg a day for adults and 30–410 mg for children, depending on age and sex.

This is easily met through a good diet. Foods rich in magnesium include nuts and seeds, whole grains, seafood, meat, legumes and green leafy vegetables.

You can even get some of your magnesium needs met through dark chocolate. It has 146 mg per 100 g of chocolate.

How do I know if I’m deficient?

“People at risk of experiencing magnesium deficiency include people with restricted diets, gastrointestinal problems such as Crohn’s and coeliac diseases, type 2 diabetes, and alcohol dependence. Older adults are also more likely to be deficient,” read the report.

Likewise, they both revealed that a person only needs a magnesium supplement if they show signs of low magnesium.

“You will only need a magnesium supplement if you show signs of low magnesium. One of the most common signs is muscle spasms and twitches. Other symptoms to look out for include low appetite, nausea and vomiting, or your heart beating abnormally,” they added.

Magnesium deficiency can be properly diagnosed by a blood test ordered by your doctor. If you need this test, it’s covered by Medicare.

What conditions can it help?

Commercially available magnesium supplements have been promoted to prevent muscle cramps, manage insomnia and help with migraines.

While magnesium deficiency is linked to muscle cramps, the cause of most muscle cramps is unknown.

And the current evidence does not demonstrate that magnesium supplements can prevent muscle cramps in older adults.

There is conflicting data as to whether the use of magnesium helps with sleep. One study reported magnesium was able to reduce the time for a person to fall asleep by 17.4 minutes while others didn’t show an effect.

For migraines, the most recent research suggests taking 122-600 mg of magnesium supplements daily for 4–24 weeks may decrease their frequency and severity.

Are magnesium supplements safe?

Through the research, they both admitted that Magnesium supplements are generally well-tolerated.

However, they can cause gastrointestinal discomfort such as nausea, abdominal cramping and diarrhoea. Magnesium causes diarrhoea by drawing water into the intestine and stimulating movement in the gut.

It is possible to take too much magnesium and you can overdose on it. Very large doses, around 5,000 mg per day, can lead to magnesium toxicity.

Most of the research investigating the clinical use of magnesium focuses on magnesium in oral formulations.