Benefits of magnesium for sleep and anxiety

Not everyone has the ability to fall asleep the very moment they hit their heads on their pillow. Unsurprisingly, there’s a large number of individuals who have trouble sleeping at night and those people battling anxiety have it way worse.

To make things even worse, the mind seems to work double-time at night and the tendency to over-think is inevitable.

In this case, the discovery of the benefits that magnesium has on sleep and anxiety is actually helpful.

Magnesium is considered as one of the macro-minerals that the body needs but it’s not an innate supply rather, the levels of magnesium will only increase if there’s enough intake of the mineral. Humans acquire this through eating food that has high levels of magnesium in them.

Evidently, we’ve begun to see the importance of this sleep-promoting and stress-reducing mineral.

How Does Magnesium Work?

Magnesium is an important mineral in the body, along with sodium, potassium, calcium, and phosphorus. This mineral actually enables enzymes to function, and it’s involved in about 300 reactions in the cells of the body that are actually related to enzymes.

Other functions of magnesium:

  • Activates adenosine triphosphate (ATP) which is the molecule that fuels the cells.
  • It helps with the transportation of calcium, potassium and other minerals and it also helps the muscles and nerves with their function and it keeps the heart rhythm steady.
  • It regulates the blood pressure, production of cholesterol and the levels of glucose or sugar in the blood.
  • It helps in developing bones and protects bone loss.
  • It’s also an electrolyte and electrolytes are meant to maintain the balance of fluids in your body.
  • It controls the stress-response of your body and the flight-or-flight hormones (epinephrine).

How Magnesium Can Help You Sleep:

Magnesium is an essential mineral of the body since it has a vital role in a lot of the body’s processes. Without it- or rather, a lack of it– would cause an imbalance in your system.

Another function of magnesium is that it’s actually a sleep-promoting mineral and if you have insomnia, there are magnesium supplements available that help you with your insomnia.

But how can magnesium help promote sleep?

Here’s a list of reasons why magnesium is considered as a sleep-promoting mineral:

  • Magnesium helps the body and mind relax. It activates neurotransmitters that are meant to calm the mind and body.
  • This mineral is also involved with the nervous system and it helps in aiding in deep and restful sleep. There are actually studies that involve older adults that support this claim.
  • Magnesium can also help with treating anxiety and depression. These two disorders are known to cause a restless sleep pattern on a person that suffers from them.
  • Dietary magnesium should be 400-420mg for adult men and 310-360mg for adult women.
  • Magnesium can be found in drinking water and food high in this mineral.

There’s no specific recommended dosage for magnesium intake to help with sleep so it’s best to be careful how much magnesium you decide to intake.

How Does Magnesium Help with Anxiety?

According to studies, magnesium can help with anxiety because it’s meant to improve brain function considering that magnesium sends signals to neurotransmitters which plays a vital role when it comes to sending messages across the body.

Magnesium is also involved with the hypothalamus and the hypothalamus regulates two glands: the pituitary and adrenal gland. These two glands are known to be involved in reducing stress.

If you’re suffering anxiety, then it might be a good idea to consider taking magnesium. Magnesium is often bound to another substance to help the body absorb it easier.

Below is a list of magnesium that can help deal with anxiety:

  • Magnesium glycinate
  • Magnesium oxide
  • Magnesium citrate
  • Magnesium chloride
  • Magnesium sulfate or Epsom salt
  • Magnesium lactate


Insomnia and anxiety are two things that cause a person to have trouble sleeping. The lack of sleep can cause a person to feel even more tired and thereby it can affect a person’s day to day activities that he needs to be done.

It’s a good thing that magnesium has benefits that can help treat these two disorders and provide a person with an easier means to deal with his trouble with sleeping.

It’s also better because it’s an option wherein you don’t have to get yourself check in a sleep clinic or rely on sleeping pills to put you into a good night’s sleep.