Researchers hypothesize that magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. View Source . Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults.
Side effects of magnesium
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said. Some risks are even more serious.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Side effects that you should report to your care team as soon as possible: Allergic reactions—skin rash, itching, hives, swelling of the face, lips, tongue, or throat. High magnesium level—confusion, drowsiness, facial flushing, redness, sweating, muscle weakness, fast or irregular heartbeat, trouble breathing.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
But magnesium in itself does not make you tired. Magnesium is needed for hundreds of functions in the body, not just sleep! For example, if you take magnesium in the morning, magnesium will work with your body -- if you need energy, or clarity and mental focus, magnesium supports those functions.
Because magnesium can help relax muscles and the brain, allowing for possibly an easier time getting to sleep. Since it can take up to 30 minutes for magnesium's effects to be seen, it's best to take it at the start of your bedtime routine. This may help with unwinding and calming the mind before bed.
Reduced symptoms of insomnia and anxiety: Magnesium Glycinate has been found to reduce symptoms of insomnia and anxiety, which are often major contributors to sleep issues. It works by promoting relaxation and calmness in the body, which can help individuals fall asleep more easily and stay asleep throughout the night.
While this doesn't prove that magnesium alone can help with sleep, taking a magnesium supplement each night before bed won't necessarily hurt you. However, it's recommended that you see your healthcare provider before you start popping magnesium supplements at bedtime.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
In large doses, magnesium could interfere with normal digestion, causing some abdominal discomfort or loose stools. However, these symptoms are only associated with excessive magnesium consumption. Under normal circumstances, magnesium supplements shouldn't cause dramatic symptoms.
Another key role of magnesium is to convert the glucose in food into energy. Therefore, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.
While a healthy kidney is capable of excreting excess magnesium, a damaged kidney may not have this same advantage. Thus, individuals with heart or kidney problems (e.g., chronic kidney disease) should especially get approval from their provider before using the supplement.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Through boosting metabolism, regulating blood sugar, and reducing inflammation, magnesium can be a valuable addition to your weight loss journey. Scientific research supports the use of magnesium supplementation for weight loss, with studies showing significant improvements in body composition and metabolic health.
Symptoms of high magnesium include: Muscle weakness. Fatigue. Nausea and vomiting.
Since you can't properly metabolize vitamin D without the right level of magnesium, taking vitamin D by itself may not fix a deficiency. Taking vitamin D in large doses can also deplete magnesium, leading to a deficiency or making an existing one worse.