The Best Time To Take A Magnesium Supplement For Better Sleep*

Magnesium is an essential mineral to the human body that has an important role in energy production, bone development, muscle contraction, and much more.*

"The ability of our nerves to transmit signals throughout our entire central nervous system (brain, spinal cord, etc.) is dependent on magnesium. The metabolism of carbohydrates and fats for ATP energy requires magnesium. The regulation of blood pressure and heart rate directly involves magnesium. This mineral is even required for the production of DNA, RNA, and proteins. Talk about ubiquitously important,"* explains mbg's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN.

Our bodies cannot produce magnesium, so we must consume this essential macromineral daily through diet. This can be easier said than done, as some industrial agricultural practices strip the essential mineral out of food.

It's estimated that 43% of U.S. adults11 currently fail to meet their daily needs through diet alone. Ferira adds, "To put this magnesium deficit in further perspective, we're talking about over 100 million adults failing to achieve their nutritional requirements daily."

The main inhibitory neurotransmitter in the body, GABA blocks certain signals in the central nervous system to help calm neural "excitement" that can keep you up at night. While the way magnesium affects sleep behaviors is not fully understood2, it has the ability to bind to and activate GABA receptors and elicit the same calming neural effect3.* It also may increase your body's natural melatonin levels4.

Anecdotally, those who have tried mbg's sleep support+ supplement, which combines magnesium bisglycinate with other sleep supporters like jujube and PharmaGABA®, note that it is beneficial for both sleep duration and quality.*

Integrative medicine doctor Amy Shah, M.D., says that it's her go-to whenever she needs a deep, restful night of sleep while nutritionist Dana James, M.S. CNS, CDN, says it's the best supplement she's ever used for sleep.*

If falling asleep is your issue, Rountree recommends taking sleep support+ approximately one hour before bed. Due to individual differences, we believe one to two hours is a good before-bedtime window. This should give the mineral and its supporting players enough time to latch onto the brain's gamma-aminobutyric acid (GABA) receptors7, which cue the rest of the body to start to relax.*

If staying asleep is a problem for you, you'll want to take magnesium later in the evening. "For those who fall asleep OK but awaken during the night, I recommend taking the magnesium immediately before getting into bed," Rountree says. This will help it promote a steadier state of relaxation8 after you've already fallen asleep and cut down on tossing and turning.*