MagnesiumS Sleep Benefits: Experts Urge Caution Amidst Growing Popularity
LONDON – Magnesium is being touted as a potential solution for sleep problems, but experts are urging caution, citing conflicting research and potential risks associated with supplementation. While the mineral plays a vital role in numerous bodily functions, the evidence supporting magnesium supplements as a sleep aid remains inconclusive, and focusing on dietary sources is key, nutritionists say.
The rising interest in magnesium stems from its purported ability to calm the nervous system and regulate melatonin, a hormone crucial for sleep. However, a growing number of individuals are turning to supplements without fully understanding the complexities of magnesium absorption, potential interactions with other nutrients, and the risks associated with overconsumption. this comes as sleep disturbances are increasingly prevalent, impacting a critically important portion of the population and contributing to wider health concerns.
“There are many conflicting studies on whether magnesium supplements really make a difference,” says registered nutritionist Sophie Stavridis. “Some trials say it can have some benefits,while some randomised controlled trials – the gold standard – are more sceptical.”
The issue is further complicated by the potential for supplements to interfere with each other. For example, taking zinc – a supplement frequently enough recommended for peri-menopausal women – can affect the absorption rate of magnesium, according to the National Institutes of Health. ”Basically, it’s a minefield, and not just a simple case of ‘take this’ and you’ll be fixed,” Stavridis explains.
Stavridis recommends prioritizing diet, suggesting individuals consider taking half the amount of magnesium recommended on supplement packaging daily to assess their body’s response. While healthy individuals can typically excrete excess magnesium through urine, potential side effects like diarrhoea, vomiting, and nausea remain. For those with kidney disease, supplementation can be risky, possibly leading to hypermagnesemia – a life-threatening condition causing paralysis or coma.
Dietitian Kirsten Jackson echoes this advice, stating that most people should “100% look at diet first.” Good sources of magnesium include seeds, nuts, whole-grain breads, greens, and fruit. Jackson warns that a lack of these foods in the diet often indicates deficiencies in other essential nutrients like vitamin C, vitamin K, fibre, and prebiotics.”One magnesium supplement is not going to sort all that.”
