What’s the story?
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Magnesium is gaining momentum as the go-to supplement for better sleep. Take it half an hour before bed and you’ll snooze right through, according to the wellness crew.
As a chronically bad sleeper, I tried Boots magnesium oxide supplements and, despite being sceptical, was immediately impressed by the change: I had fewer night wake-ups and the sense of having had proper, restorative sleep by morning (not the weird fake slumber I can experience with sleeping pills).
What’s the point?
You might assume those who are magnesium deficient would benefit from this supplement (low magnesium levels, identified by blood tests, are more common in older adults, people who drink heavily and those with gut conditions that impair absorption, such as Crohn’s or coeliac disease).
However, while ‘clear deficiency is uncommon in the general population, many people fall short of optimal intake, particularly older adults and some younger women’, says Dr Shah.
The recommended daily intake in the UK is around 300mg for men and 270mg for women. You don’t necessarily need to pop a pill to achieve this; you can also get magnesium through nuts, seeds, legumes, wholegrains and leafy green vegetables.
What’s the science?
‘Magnesium plays a calming role in the nervous system,’ says Dr Seeta Shah, sleep expert for bedding brand Panda London.
‘It supports the activity of Gaba, the brain’s main calming neurotransmitter, which can help reduce night-time wakefulness and encourage restful sleep.
There is also evidence that it influences stress hormones and circadian rhythms, both of which may contribute to deeper sleep.’
What’s the verdict?
While I have experienced long-term improved sleep with magnesium oxide supplements (I’ve been taking them for three months), other types could work even better.
‘Organic forms such as magnesium citrate or magnesium glycinate are usually better absorbed, so are more suitable for people trying magnesium specifically for sleep,’ says Dr Shah.
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Is this 11p pill REALLY the secret to a good night’s sleep? This is what experts say about the health benefits of magnesium