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Dietary supplements

Magnesium and Sleep: Separating Fact from Fad

Strategic Insights

— 1 min read

Millions of Americans struggle with sleep, with one in three adults not getting enough rest. Social media has led to a surge in interest in using magnesium supplements as a sleep aid, but is there any evidence to back up this trend? We spoke to experts in the field to find out.

Key Takeaways:

  • The CDC reports that one in three American adults does not get enough sleep, making sleep supplements like magnesium increasingly popular.
  • Dr. Chester Wu, a sleep specialist in Houston, says he has seen an increase in patients asking about magnesium supplements for sleep, with many attributing it to social media influence.
  • Dr. Faria Abbasi Feinberg, a member of the American Academy of Sleep Medicine's Board of Directors, suggests that low-dose magnesium supplements may be beneficial for sleep, but notes that there is limited scientific evidence to support this claim.
  • Magnesium plays a crucial role in various bodily processes, including bone health, energy production, muscle relaxation, and the nervous system.
  • While the research on magnesium's effects on sleep is limited, Dr. Wu suggests that it may help calm nerves, relax muscles, influence melatonin production, and regulate cortisol levels.
  • Individuals with certain medical conditions, such as kidney disease, should consult their doctor before taking magnesium supplements due to potential interactions and adverse effects.
  • Experts recommend focusing on sleep hygiene practices, such as maintaining a regular sleep schedule, avoiding screens before bed, and creating a dark, quiet sleep environment, before reaching for sleep aids like magnesium supplements.

Statistics:

  • 1 in 3 American adults does not get enough sleep (CDC)
  • Over the past year or two, Dr. Wu has seen an increase in patients asking about magnesium supplements for sleep
  • Magnesium supplements are being promoted as a sleep aid on social media platforms, such as TikTok (e.g. the infamous "Sleepy Girl Mocktail")
  • Low doses of magnesium (12-20 mg) are recommended for sleep
  • Beans, salmon, yogurt, and leafy greens are rich in magnesium
  • 28% of Americans do not get enough magnesium in their diet (AAN 2017)

Sources:

  • CDC: One in Three Adults in the US Don't Get Enough Sleep
  • Abbasi Feinberg, Faria. Interview with Maria Godoy, NPR News.
  • Wu, Chester. Interview with Maria Godoy, NPR News.
  • American Academy of Sleep Medicine
  • AAN (American Academy of Neurology). 2017. Magnesium and Calcium Supplements.

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