Daniella Marchetti, clinical psychologist, “I recommend magnesium for people who have difficulty winding down at night”

Failing to get enough sleep can not only leave us irritable but can affect our productivity and mental health. While experts advise practicing good sleep hygiene like going to bed at regular hours, avoiding food, alcohol and screen usage close to bedtime, etc., for some people this just doesn’t work.

That’s when it’s time to visit a specialist to seek out professional help, as Casey Clark did. She explained in Good Housekeeping that both the sleep psychologist and sleep medicine specialist that she spoke to recommended that she take magnesium supplements.

Clinical psychologist Dr Daniella Marchetti, shared with Clark that she recommends magnesium for “people who have difficulty winding down at night, experience muscle tension, headaches, or nighttime restlessness, or are under high stress.”

“It may also be useful for older adults, since magnesium deficiency becomes more common with age,” Marchetti added.

There is more than one type of magnesium

Magnesium deficiency affects almost half of all Americans. The mineral plays a key part in hundreds of biological processes and can be found naturally in several foods.

It can also be taken as a supplement, but comes in several forms, each with its own benefits and side effects. Dr Likhita Shaik, a sleep medicine specialist, told Clark that for people who need to improve their sleep that “magnesium glycinate (or bisglycinate) is often recommended since it has better absorption and minimal GI (gastrointestinal) effects.”

Another type that has been shown to result in significantly improved sleep quality and cognitive benefits is magnesium threonate. But it is more expensive.

One supplement that has gained much popularity due to being one of the most easily absorbed forms of the mineral is magnesium citrate. However, Shaik points out that magnesium citrate “may cause loose stools and is less ideal for sleep.”

When it comes to selecting which product you should use, Marchetti recommends going with ones that have been tested by a third party and that have the amount of elemental magnesium clearly listed on the container.

Clark says that magnesium supplements are not a “magic pill” and they are not intended to be one. Also, be aware that magnesium may not be right for everyone.

Shaik told Clark that people with significant kidney disease should avoid magnesium or use it cautiously as it may build up in the body leading to toxicity. Likewise, she said that “patients taking medications that affect magnesium levels, certain diuretics, antibiotics and proton pump inhibitors should consult their clinician.”

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