Food: does magnesium really help you sleep better?

“People can spend years suffering from insomnia, looking for different solutions…and they are drawn to solutions like magnesium, which is so accessible,” she explains.

The problem is that, on social media, “they can take a single study…and sell it as something miraculous…and someone comes along and says ‘it won’t do anything, it’s natural’.”

Padilla explains that to date, there is not enough scientific information to say that magnesium helps people with insomnia.

Calle agrees that it’s best to be careful when it comes to supplements. It’s true that magnesium participates in the bodily processes that result in relaxation, but that doesn’t make it a magic pill for anyone at any dose.

The mineral “helps reduce the intensity of neuronal excitation…and reduces the risk of arrhythmias…but all of this largely depends on the previous level of magnesium,” says Calle.

We find several names on the shelves: citrate, bisglycinate, magnesium oxide.

The main difference between them is absorption and tolerance. But the important thing is above all to discuss your case with a doctor.

“The body absorbs magnesium citrate better than bisglycinate,” says Calle. “But there are people who tolerate this form better.”

In practice, the compound chosen will be the best tolerated compound that clearly indicates its content.

Consulted by BBC News Mundo (the BBC’s Spanish-language service), the two professionals recommend a simple criterion to avoid confusion: look at the label and look for elemental magnesium.

“The important thing is the amount of elemental magnesium in the presentation,” according to Calle. “Based on this, it is necessary to take into account which dose is appropriate and which is dangerous.”

A bottle might say, for example, “magnesium citrate 1000 mg.” But that doesn’t mean it contains 1,000 mg of elemental magnesium.

Padilla adds another helpful tip. Supplements do not benefit from the same regulations as pharmaceutical products. Therefore, the information they provide does not necessarily include all relevant data.

For Padilla, we need to know more about the benefits of magnesium supplementation to improve sleep.

“The literature is still limited,” according to her. “It has not been fully concluded that magnesium will help improve sleep as advertised.”

But this explains why there may be a relationship between the mineral and our rest.

Magnesium is linked to the GABA system, a calming neurotransmitter; Thus, it can “reduce cortisol levels, which regulate anxiety and stress levels, and therefore improve sleep”.

There are concrete cases in which magnesium can indirectly allow rest.

Padilla mentions a study of magnesium oxide in people with nocturnal leg spasms. If muscle discomfort decreases, it becomes easier to sleep.

From a physiological perspective, Calle explains that magnesium “stabilizes neuronal excitability” and “counteracts the effects of calcium” on the muscles and heart.

Therefore, a person who is deficient in minerals may feel calmer or have fewer cramps when their levels return to normal.

However, if these levels are already adequate, magnesium does not provide new benefits, as the body tends to eliminate excess minerals from the body.

Experts emphasize that it is best to consume adequate amounts of magnesium in your diet, without resorting to supplements.

But if you’re considering supplementation, they caution that the substance shouldn’t be consumed “blindly.”

Calle explains that it is first necessary to know the magnesium levels in your body, in addition to examining kidney function.

The nutritionist points out that, although the kidneys eliminate the magnesium that we consume in excess, this mineral can overload the body if it is present in very large quantities or in people with kidney problems.

He adds that to avoid problems, it is important to look at magnesium levels in the body. The reference number is “400 milligrams per day of elemental magnesium”, taking into account the content found in foods.

Padilla agrees and prefers to reject the idea that magnesium supplements help with sleep. She emphasizes that some people should avoid this mineral or only consume it under supervision.

This is the case for those who suffer from kidney problems and present cardiovascular risks. The supplement “may change heart rate and lower blood pressure.”

Padilla warns that at high doses, effects such as nausea and diarrhea appear.

Ricardo Calle brings us good news: a varied diet alone is generally enough.

“In a balanced diet, we most of the time have a sufficient intake of magnesium,” according to him. In other words, there’s no need to look for just one “superfood.”

Calle explains that the usual sources (vegetables, fruits and even some dairy products) provide similar amounts that, combined throughout the day, provide the necessary content.

On the other hand, Nathalia Padilla suggests observing patterns like that of the Mediterranean in your diet: “consume foods like nuts, green vegetables like spinach and certain types of fish, like salmon,” she advises.

Padilla says it’s important to point out that if you don’t feel well with certain foods or have digestive restrictions, it’s important to seek help from a nutritionist so that your diet continues to provide the mineral.

On the daily table, this means frequently including green leaves (spinach sautéed or in a salad), adding a small portion of dried fruit, interspersing vegetables and, twice a week, including fish such as salmon.

With this foundation and without the need for supplements, most people can maintain the body’s magnesium at adequate levels.