Thankfully, magnesium is readily available in food and (for most people) doesn’t require supplementation. “Dietary surveys of people in the UK and USA consistently show that many of us consume less than recommended amounts of magnesium,” warns Bajekal.Īccording to the National Office of Dietary Supplements (ODS) (opens in new tab), the daily recommended intake for healthy adults ranges between 300-400mg, depending on factors like age and pregnancy. Regardless, focus on getting your sources from food before turning to supplements. “As magnesium deficiency and increased urinary magnesium excretion (losing magnesium through your urine) can occur in people with insulin resistance, women with PCOS may benefit from magnesium supplementation, as well as those with restless legs syndrome and the elderly," she noted.īut she warns it is difficult to assess your ‘magnesium status’ because most of it lives inside your cells or bones. Should I take magnesium?īajekal explains that certain groups appear more prone to deficiency than others. But before we hail magnesium as a wonder supplement, Bajekal warns that current studies are limited and fixed on a small scale, and there are other factors to consider. The research goes some way to explaining how a magnesium supplement could help send you off at night. MMW Advances in Medicine (opens in new tab) found that introducing magnesium helped regulate the parasympathetic and sympathetic (your fight-or-flight reaction to stress) nervous systems and reduce symptoms like restless leg syndrome, exacerbated by magnesium deficiency. Pretty impressive.įinally, there is even some compelling evidence that magnesium can help reduce anxiety, a common symptom of those who struggle to slumber. The group that supplemented magnesium showed a significant increase in the above (cycle efficiency, melatonin concentration and so on) and fell asleep more quickly, with a decrease in early waking. In the double-blind clinical trial, 46 elderly subjects were randomly allocated 500mg of magnesium or a placebo daily for eight weeks. (Image credit: Getty Images/ Grace Carey)
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