Many of my patients have been talking about magnesium supplements, and whether they have been helping them sleep. Some patients have mentioned learning about magnesium from social media websites like TikTok. Products such as baldriparan magnesium, restaxil magnesium, magnesium bhb, magnesium complex, and magnesium glycinate are widely marketed, often with claims of improving sleep quality. But what does the evidence actually say — and should you consider taking magnesium if you struggle with sleep?
As a doctor in the UK, I’ll review current research, what our national guidelines recommend, and whether magnesium really deserves its reputation as a natural sleep aid.
What Does Magnesium Do in the Body?
Magnesium is an essential mineral that supports many chemical reactions in the body:
- Nerve and muscle function
- Energy production
- Blood pressure regulation
- Normal heart rhythm
Currently, I advise people that they can get enough magnesium from a balanced diet, with good sources including leafy greens, nuts, seeds, wholegrains, and fish.
Magnesium deficiency (hypomagnesaemia) is rare in healthy people, but can occur in those with certain medical conditions or medications. I will expand on these in detail.
Magnesium and Sleep: What the Research Shows
The idea that magnesium might support sleep comes from its role in regulating brain chemicals (such as GABA), which promote relaxation. However, the evidence is mixed.
- A review of 9 studies (The Role of Magnesium in Sleep Health, Arman Arab et al)
This review analysed 9 studies including over 7,500 adults. Observational studies suggested that people with higher magnesium levels had better sleep quality. However, when magnesium was tested in randomised controlled trials, the results were inconsistent. Some found small improvements, others showed no clear benefit. The authors concluded that more high-quality, longer trials are needed. - NICE CKS / BNF guidance
In the UK, currently, magnesium supplements are prescribed only when there is a clinical need (e.g., low magnesium detected in blood tests). They are not recommended for sleep problems.
Different Types of Magnesium Supplements
There are many forms of magnesium marketed for sleep:
- Magnesium glycinate – promoted as gentle on the stomach and calming.
- Magnesium complex – combines multiple forms.
- Baldriparan magnesium / Restaxil magnesium – branded products often mixed with herbal extracts.
- Magnesium bhb – more common in ketogenic diets, less linked to sleep.
How much magnesium glycinate per day?
The NHS recommends adults get around 300mg (men) and 270mg (women) of magnesium daily from food and supplements combined. Taking more than 400mg/day from supplements can cause side effects such as diarrhoea and stomach upset.
Clinical Perspective
Although I have not done any formal studies on magnesium, my experience so far speaking to patients, those that have tried it for short durations have suggested a deeper feeling of sleep. As they are not in my guidelines to prescribe for sleep, I cannot formally issue prescriptions to patients. However, they are available to be purchased over the counter from pharmacies.
Should You Try Magnesium for Sleep?
- If you are generally healthy and eat a varied diet, you are probably already meeting your magnesium needs.
- Supplements may help if you are deficient, but this is uncommon.
- The evidence for magnesium as a sleep aid is limited.
- Lifestyle strategies and evidence-based approaches like sleep hygiene or CBT-I remain the most effective treatments for insomnia. I did write an article with some top tips on improving sleep which I highly recommend.
Key Takeaway
Magnesium is vital for health, but its benefits for sleep are far from conclusive. While supplements like magnesium glycinate, baldriparan magnesium, restaxil magnesium, or magnesium complex are popular, the scientific evidence does not yet support magnesium as a reliable solution for sleep problems.
If you’re struggling with sleep, it’s best to speak to a healthcare professional before trying supplements — and to first focus on proven approaches to improving sleep.
References
- Wienecke E, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Nutrients. 2022. PubMed 35184264
- Cleveland Clinic. Does magnesium help you sleep?
- NICE CKS. Magnesium salts – prescribing information
- BNF. Magnesium imbalance – treatment summary
- NHS. Vitamins and minerals – others
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