From the Guidelines
Magnesium supplements are not typically known to cause drowsiness or make you sleepy directly, but high levels of magnesium can lead to neurological symptoms including drowsiness and confusion. According to the study published in Circulation in 2010 1, hypermagnesemia, which is defined as a serum magnesium concentration >2.2 mEq/L, can produce neurological symptoms such as muscular weakness, paralysis, ataxia, drowsiness, and confusion. However, this is typically seen at extremely high serum magnesium levels.
When considering magnesium supplements for sleep, it's essential to note that magnesium plays a role in regulating neurotransmitters that calm the nervous system and promote relaxation, particularly by binding to GABA receptors in the brain, as well as helping to regulate melatonin, which controls your sleep-wake cycles. Common magnesium supplements include magnesium glycinate, citrate, and oxide, with typical dosages ranging from 200-400mg daily. For sleep benefits, taking magnesium about 1-2 hours before bedtime is often recommended.
Some key points to consider when taking magnesium supplements include:
- Starting with a lower dose and gradually increasing as needed to minimize side effects
- Being aware of potential interactions with certain medications like antibiotics or diuretics
- Consulting a doctor before taking magnesium supplements if you have kidney disease
- Being mindful of digestive issues like diarrhea that may occur at higher doses, as noted in a study published in Mayo Clinic Proceedings in 2023 1.
Overall, while magnesium supplements are not typically known to cause drowsiness directly, it's crucial to be aware of the potential for high levels of magnesium to lead to neurological symptoms, including drowsiness, and to take the supplements responsibly and under medical guidance if necessary.
From the Research
Magnesium Supplement and Sleepiness
- The relationship between magnesium supplements and sleepiness is complex, with some studies suggesting a link between magnesium status and sleep quality 2.
- A systematic review of 9 published cross-sectional, cohort, and RCT studies found an association between magnesium status and sleep quality, including daytime falling asleep, sleepiness, snoring, and sleep duration 2.
- However, the same review noted that randomized clinical trials showed uncertain associations between magnesium supplementation and sleep disorders, highlighting the need for well-designed trials with larger sample sizes and longer follow-up times 2.
Effects of Magnesium Supplementation on Insomnia
- A study on the effects of magnesium-melatonin-vitamin B complex supplementation in treating insomnia found that the supplement had a beneficial effect in reducing insomnia symptoms after 3 months of treatment 3.
- Another study, a systematic review and meta-analysis, found that oral magnesium supplementation reduced sleep onset latency time by 17.36 minutes compared to placebo in older adults with insomnia 4.
- However, the quality of evidence for these findings was low to very low, and the review highlighted the need for higher-quality trials to confirm the effectiveness of oral magnesium supplements for insomnia 4.
Bioavailability of Magnesium Compounds
- A study on the bioavailability of different magnesium compounds found that magnesium malate and magnesium acetyl taurate had higher bioavailability than commonly prescribed supplements like magnesium oxide and magnesium citrate 5.
- The study suggested that magnesium acetyl taurate may be associated with decreased anxiety indicators and improved brain penetration, while magnesium malate levels remained high in the serum for an extended period 5.
Melatonin and Sleep
- Melatonin is a hormone that plays a role in regulating sleep-wake cycles, and its secretion is influenced by the light-dark cycle 6.
- While melatonin is often used as a sleep aid, its effects on sleep quality and duration are not always clear, and more research is needed to establish its efficacy and safety 6.