What effect does magnesium have on our sleep?
Sleep problems are common in our modern society, and they do not benefit our health. To have a good night's sleep and combat sleepless nights, we need to get enough magnesium. Discover all the benefits of this nutrient for a good night's rest.1
Sleep problems, such as too little or poor-quality sleep, are a real public health issue. This affects nearly 30% of the Belgian population.2
Magnesium and sleep, how does it actually work?
Magnesium is an essential mineral for our body. It contributes to many bodily processes. Specifically, magnesium plays a role in communication between the cells of our nervous system. After all, our sleep is largely regulated by the nervous system, and certain nutrients, including magnesium, are crucial in this.1
To fall asleep and stay asleep, our body and brain need to relax. On a chemical level, magnesium contributes to this process by activating the parasympathetic nervous system, and it is precisely that system that provides a calm and relaxed feeling.3
- Magnesium regulates neurotransmitters, which send signals through the nervous system and the brain. It also regulates the hormone melatonin, which controls sleep-wake cycles.
- Furthermore, magnesium binds to 'GABA' receptors, neurotransmitters that calm our nervous activity.
Because magnesium calms the nervous system, it helps prepare our body and mind for sleep.
Magnesium is an 'essential' element: the body does not produce it itself, so we must obtain it through diet or a dietary supplement1
Magnesium sources
Magnesium is an 'essential' element. This means that our body does not produce it itself, and that we must therefore obtain it through diet or a dietary supplement.1
Foods that are rich in magnesium include:
- nuts;
- whole grains;
- soy products;
- dairy products;
- green vegetables.
A dietary supplement can never replace a varied and balanced diet and a healthy lifestyle. However, dietary supplements are another good source of magnesium. It is important to eat magnesium-rich food primarily. If you are not getting enough magnesium through your diet, supplements may be considered.1,3
Recommended magnesium intake (mg/day)4
| Age | Gender | Mg |
| 0-5 months | M/F | – |
| 6-11 months | M/F | 80 |
| 1-3 years | M/F | 170 |
| 4-6 years | M/F | 230 |
| 7-10 years | M/F | 230 |
| 11-14 years | M | 300 |
| F | 250 | |
| 15-18 years | M | 350 |
| F | 300 | |
| Adults | M | 350 |
| F | 300 | |
| 60+ years | M | 350 |
| F | 300 | |
| Pregnancy | F | 300 |
| Breastfeeding | F | 300 |
It has been proven that our body absorbs organic magnesium compounds better than inorganic compounds.5
Your doctor can give you advice if you are considering starting a magnesium supplement.
Scientific references
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