For sleep specialists, magnesium is the "anti-stress mineral" that calms the nervous system and thus improves sleep.³ A 2021 study provides evidence of this.⁴ In this study, subjects received a high-dose magnesium supplement for eight weeks, while participants in the control group received a placebo. After eight weeks, astonishing results were observed.

The study participants who had taken magnesium were able to
look forward to the following changes:⁴

• Prolongation of sleep duration
• Reducing insomnia
• significantly increased melatonin levels
• improved and faster falling asleep

But experts point out: Not all magnesium is created equal. The right magnesium compound can make a significant difference. But more on that later. First, let's address the question of how magnesium can actually support sleep.

Once you've decided to supplement magnesium, the question naturally arises: Which magnesium should you take? The vast array of dietary supplements available on the market is overwhelming. The sheer variety overwhelms many consumers, as they often don't know what's really important among all the promises or what exactly is included. One thing is especially important to remember: Not all magnesium is created equal!

Many people suffer from muscle cramps or an unpleasant feeling of tension at night, which can significantly disrupt sleep. Magnesium helps reduce these muscle cramps by promoting muscle relaxation. Relaxed muscles, in turn, make it easier to fall asleep and stay asleep.

When the body releases a lot of stress hormones like cortisol, it leads to poor sleep. Stress hormones put the body in a state of alert. Since magnesium helps regulate cortisol levels, a deficiency can cause the body to enter a state of heightened tension as cortisol levels rise. High cortisol levels can make it difficult to fall asleep and impair sleep quality.
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Magnesium also has a calming effect on the brain by enhancing the activity of the neurotransmitter GABA (gamma-aminobutyric acid). GABA is important for promoting relaxation and sleep.

Studies have shown that patients suffering from chronic fatigue often have low magnesium levels and that taking magnesium can improve symptoms in some patients.⁵

Magnesium plays an essential role in the production of melatonin, the hormone that regulates the sleep-wake cycle. A good supply of magnesium ensures that the body can produce enough melatonin for a natural sleep cycle. Sufficient melatonin helps you fall asleep faster and stay asleep. Thus, by supporting melatonin production, magnesium contributes to deeper and more restful sleep.

Considering all of the important functions magnesium performs, which are directly related to sleep quality, it's hardly surprising that low magnesium levels can make it difficult to sleep well. With sufficient magnesium intake, however, you create the necessary conditions for your body to fully relax and go through the sleep phases so essential for recovery.

Chemically speaking, magnesium occurs in various compounds. Even in dietary supplements, magnesium is never present in its elemental form alone, but is always bound to a binding partner. The chemistry of magnesium is important for the
Choosing the right magnesium supplement because the human body does not utilize all forms of magnesium compounds in the same way.

To support sleep, magnesium, for example, is particularly suitable when combined with the amino acid glycine, known as magnesium bisglycinate. This is considered to be particularly high-quality and bioavailable, meaning it can be easily absorbed and utilized by the body. Glycine facilitates the absorption of the mineral while also protecting the stomach lining. Glycine's calming effect is particularly beneficial for sleep – the amino acid promotes relaxation of the central nervous system and has a proven positive effect on sleep quality.⁶

But the correct dosage of magnesium is also crucial. Experts also warn: Those who rely on magnesium should not overdo it – too much can throw the body out of balance and lead to unpleasant side effects such as digestive problems. Therefore, one should follow the guidelines of the European Food Safety Authority, which recommends a dose of 300 mg of magnesium for magnesium supplements.⁷

It is also advisable to choose a magnesium complex, a combination of several forms of magnesium, as a supplement, rather than just a single form. A balanced magnesium complex ensures that both muscular, nervous, and mental relaxation can be supported. Furthermore, some magnesium compounds can cause undesirable effects in high doses, such as the digestive problems mentioned above. A complex spreads the magnesium intake across several forms, thus reducing the risk of side effects.

Our team of experts recommends that a magnesium complex must meet certain criteria to achieve optimal effectiveness and enable insomniacs to have a restful night—to be strong for the night. The following active ingredient combinations are important:

• Magnesium salts of citric acid: Magnesium relaxes the muscles and promotes a restful night's sleep, especially in cases of nighttime muscle cramps or tension.
• Magnesium malate: Magnesium bound to malic acid supports energy production and reduces fatigue. It relieves muscle tension and helps lower stress hormones, which can lead to better sleep.
• Magnesium carbonate: Neutralizes acids and helps with sleep disturbances caused by digestive problems such as heartburn. It supports the GABA system, which promotes sleep regulation.
• Magnesium bisglycinate: One of the best and most tolerable forms of magnesium, it improves sleep quality through its calming effect on the nervous system.
• Magnesium gluconate: High bioavailability and good tolerability, promotes magnesium absorption and has a positive effect on sleep quality.
• Magnesium hydrochloric acid: Promotes absorption in the digestive tract and supports the activity of neurotransmitters such as GABA, which facilitate sleep.
• Magnesium L-ascorbate: This combination of magnesium and vitamin C improves magnesium absorption and strengthens the immune system. Vitamin C also protects against cell damage caused by free radicals.

In conclusion, magnesium is an excellent support for people with sleep problems. It not only helps improve sleep but also promotes holistic relaxation of the body, which is essential for regeneration during the night. With the right magnesium supplement, you can sustainably improve your sleep quality.

For more information on topics like longevity and healthy eating, check out our other blog articles. Or visit our shop to discover our high-quality products and treat yourself.

This information does not constitute medical advice and should not be construed as such. Please consult your physician before taking any dietary supplements or changing your current medical treatment.

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2. dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-magnesium
3. Natural Medicine. (2022, March 16). Magnesium – The Anti-Stress Mineral | Dr. Schneidel @QS24 [Video]
4. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis.
5. Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome.
6. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review
7. efsa.europa.eu/en/efsajournal/pub/4186