Stress can affect every area of life; from what we eat to how we move our bodies. Stress is a normal response to situations perceived as potentially harmful. Through intricate cellular and neurohormonal communication, stress prepares the body to respond. Increased heart rate, better focus, and clearer thinking are associated with the stress response and subside once the stressor is gone. However, chronic stress – the type of stress that most Americans experience – may contribute to certain conditions, including cardiovascular disease, dementia, and even metabolic conditions like diabetes. Understanding strategies to support normal stress responses may help promote whole-body health in a world full of stressors. A seemingly simple but often neglected strategy is getting adequate sleep.

Getting adequate shut-eye may help support consuming a nutrient-dense and calorically appropriate diet, clean the brain to process memories and think clearly, and even help support adequate physical activity. Most adults need between seven and nine hours, but some reports indicate that approximately 46% of adults are not getting enough sleep. When sleep is disturbed, research shows that adults use prescription and drug-free interventions to promote sleep, including over-the-counter (OTC) sleep aids, prescription pain and/or sleep medication, and herbal and natural aids.

Magnesium May Help Support Normal Sleep Patterns

Magnesium is a nutrient needed in small amounts and is involved in over 300 chemical reactions in the body. It may help promote restful sleep by supporting the gamma-aminobutyric acid (GABA) system and helping to promote normal cortisol responses. A recent systematic review investigated the association between magnesium and adult sleeping patterns. The findings suggest that the participants who were given magnesium supplementation exhibited improved sleep scores (as assessed by the Pittsburgh Sleep Quality Index; PSQI), sleep efficiency, and sleep time. The range of magnesium given across the included clinical studies was between 320 mg to 900 mg. Magnesium was given as magnesium citrate or magnesium oxide.

Other forms of magnesium include magnesium chloride, carbonate, ascorbate, threonate, orotate, and bisglycinate chelate. Results from a randomized, placebo-controlled clinical trial suggest magnesium L-threonate (MgT) may help support sleep quality. Adults between 35 and 55 years who were given one gram of MgT (75 mg of elemental magnesium) for 21 days exhibited improved sleep quality, mood, energy, alertness, daily activity, and productivity. Results indicated improved deep sleep and rapid-eye-movement (REM) sleep stages, as assessed by the participant’s Oura ring measurements.

Magnesium May Help Support Normal Stress Responses

Besides supporting normal sleep patterns, magnesium has also been studied for its effectiveness in promoting normal stress responses and supporting brain health. Evidence suggests that alterations in stress responses occur with inadequate magnesium status. Taking these findings into consideration, adults with a moderate stress score as assessed by the subscale of the Depression, Anxiety, and Stress Scales (DASS-42) and who had low serum magnesium were separated into two groups. One group was given magnesium (300 mg/day), while the other received magnesium (300 mg/day) and vitamin B6 (30 mg/day) for eight weeks. Reductions in the DASS-42 stress subscales were reported for both groups. Specifically, from baseline to week eight, there was a reported 44.9% reduction in the DASS-42 stress subscales in the participants who were given daily magnesium.

Although not directly assessed, adults who were given MgT and who exhibited improvements in their sleep patterns also reported improvements in their moods. These results included reduced grouchiness and anger. Additionally, the participants who were given MgT also exhibited “good moods” and improved mental alertness. These findings indicate that magnesium may help promote better sleep while promoting normal stress responses and improved mental states.

A Note on the Different Forms of Magnesium

Comparisons of the many different forms of magnesium have been performed, with limited evidence supporting the use of any one specific form. However, magnesium orotate and magnesium citrate appear to have high bioavailability due to observed increases in the serum after administration and at twelve months. Since there is limited data that suggests any one bioavailable form of magnesium is superior to another, a combination of the highly bioavailable forms of magnesium may be the preferred strategy to support normal stress responses and promote restful sleep.

Conclusion

As stress and sleep go hand-in-hand, magnesium remains a powerful tool for supporting both. From its role in supporting restful sleep and normal stress responses, this mineral continues to prove its value. While multiple forms of magnesium have been studied, a combination of the highly bioavailable forms is suggested to support these outcomes. Whether through diet or supplementation, ensuring adequate magnesium intake may be a simple yet effective strategy for fostering restful sleep and helping the body adjust to daily stressors.

Learn more about magnesium, sleep, and stress:

Lift Your Mood: The Role of Physical Activity in Mental Health

Magnesium Deficiency: How It Relates to Poor Mood and Mental Health

Impact of Stress, Sleep, and Loneliness on Immune and Mental Health

Magnesium L-Threonate: Champion of Cognitive Healt

By Bri Mesenbring, MS, CNS, LDN