I took magnesium for a month to sleep better—this is what happened

When is it appropriate to use magnesium for sleep?

A holistic nutritionist based in Los Angeles, Katie Bressack, who is certified by the Institute for Integrative Nutrition and the American Association of Drugless Practitioners, shared a key difference with me:melatonincan be beneficial if the sleep issues are short-term or situation-based, such as when you're experiencing jet lag or an extended weekend nap disrupts your usual sleep pattern.

However, when sleep deprivation persists over a long time, Bressack states: "Magnesium is more effective for consistent sleep."

She mentioned that this is especially true during times ofhormonal change. Certainly, during this stage, I consulted with my board-certified physician, who conducted diagnostic tests and verified that I had undergone notable changes in my hormone levels.

In the same way, if you're thinking about using magnesium to help with sleep (or making changes to your diet or sleep habits), it's crucial to consult with a licensed healthcare provider first. Registered dietitian Sally Twellman, RDN, notes that individuals on diuretics, antibiotics, or heart medications might encounter issues with how their medications are absorbed. People with long-term health issues such as diabetes, heart disease, or kidney disease should also refrain from taking magnesium supplements without guidance from a medical professional.

What are the advantages of magnesium?

Over half of Americans today could be vulnerable to a magnesium deficiency, as indicated by 2025 research published inNutrients. This could, in part, help explain why theNational Sleep Foundationclaims that as many as six out of ten Americans report experiencing difficulty falling or staying asleep.

Here's the link: magnesium plays a role in regulating and enhancing the release of hormones associated with sleep, such as serotonin and melatonin. The mineral is also recognized for helping:

relax your muscles
calm your mind
balance blood sugar

These magnesium advantages can help promote a calmer transition to sleep and a more peaceful night's rest.

How long does it take for magnesium to aid in falling asleep?

Even if magnesium may not have an immediate effect, I did observe that the results didn't take long to appear. Bressack suggests taking magnesium approximately an hour before going to sleep, but I opted to take it in the morning along with my multivitamin and coffee, allowing it to start working in my body during a time of day that I already dedicate to my supplements. (Consuming water too close to bedtime can also)keep me awake at night!)

On the first night or two, I was somewhat doubtful that magnesium would truly improve my sleep. But after a couple of weeks, I definitely saw a difference in the quality of my rest and felt more like my usual self. By the third week, I felt amazing—and after a month, I was experiencing what I now refer to as the best sleep I've ever had. (I've continued to enjoy good sleep for about three months since then.)

Bressack mentions that she has seen numerous clients achieve a calming effect from magnesium within "a few days—not too long."

What type of magnesium is most effective for improving sleep?

Some medical experts recommend magnesium glycinate as the best type of supplement. This is due to the fact that glycine, an amino acid, enhances your body's ability to absorb magnesium.

Bressack also mentions that you can increase your magnesium consumption by eating certain foods. She suggests dark leafy vegetables and avocados, while theNational Institutes of Healthlists black beans, chia seeds, potatoes with their skins on, and almonds as some of the top sources of magnesium.

After discussing with Bressack and my physician, I made a decision to take anHigh-potency magnesium supplement from Nature Made.A 400-milligram dose is marginally above the typical daily intake (RDA) for adults: 310 to 320 milligrams for women and 400 to 420 milligrams for men. With guidance from two medical experts, this amount proved effective for me.

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Magnesium benefits beyond sleep

Another thing I have noticed over the past few months is that, due to thebrain-calming effectsof magnesium, I am definitely less bothered by daily stressors. Although my workload remains the same, it's less often that I feel that tight, "I-have-so-much-to-accomplish-RIGHT-NOWan emotion in my chest and abdomen.

Taking magnesium has also become a comforting way to begin my day, along with my regular routine of water, multivitamin, and coffee. I just finished my first bottle and quickly purchased a new one. I think this morning blend is helping me feel more balanced overall.

And in general, I'm in a better mood...something that likelycancan be largely credited to a good night's rest.

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