How Magnesium Helps Sleep, Relaxation, Migraines, Blood Pressure, And How Much You Need
Magnesium helps with sleep, blood pressure, and muscle relaxation/function. Learn the benefits of supplementing, how much to take, and what benefits studies show.
What Is Magnesium?
Magnesium is a mineral that helps your body in over 300 processes in the body that help you:
- Sleep better
- Relax muscles
- Support your brain
- Control blood sugar
- And many more!
Are Most People Low in Magnesium?
Yes.
50–70% of people don’t get enough magnesium
Common reasons:
- Too many processed foods
- Not enough vegetables, nuts, and whole foods
- Magnesium levels in foods have decreased substantially in the past 30 years
- Many magnesium rich foods are not common in American diets
Magnesium Benefits
Magnesium for Sleep
Magnesium may help you:
- Fall asleep faster
- Sleep longer
Best for people who already have trouble sleeping
Magnesium for Headaches
Studies show:
- Fewer migraine days (about 40% less)
Magnesium for Blood Pressure
- Small drop (~2 points)
- Works consistently across studies
Magnesium for Blood Sugar
- Helps insulin work better
- Supports healthy blood sugar
How Much Magnesium Should You Take?
- Most people get less than adequate amounts already, and here’s how much to increase your intake for best results.
- 100–200 mg/day → some benefits
- 250–350 mg/day → best results
Adding a supplement, and magnesium-rich foods to improve your intake is most beneficial, foods like:
- Spinach
- Nuts
- Seeds
- Dark chocolate
Signs You May Need More Magnesium
- Trouble sleeping
- Muscle cramps
- Headaches
- Stress or tension
- Fatigue
FAQ
Does magnesium really help with sleep?
Yes, especially in people who are low in magnesium.
What is the best magnesium dose?
Most studies show benefits supplementing 200–350 mg per day.
How fast does magnesium work?
Some people notice changes in 1–2 weeks, sometimes sooner, especially for sleep.
Research (PMIDs)
23384171, 8792038, 15161771, 27402922
Disclaimer: Always check with your doctor to make sure magnesium is safe for you!
Other research for our optimal minerals including Potassium, magnesium, calcium, sodium and chloride.
- Magnesium: DOI: 10.1007/s12011-018-1351-9
- Calcium DOI: 10.1007/s11154-019-09520-0
- Potassium https://www.healthdirect.gov.au/potassium
- https://www.mountsinai.org/health-library/supplement/magnesium
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://extension.okstate.edu/fact-sheets/minerals-and-the-body.html
- https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.healthline.com/health/sodium-chloride
- https://pubmed.ncbi.nlm.nih.gov/22385875/
