Magnesium is having a moment. From bedtime gummies to "sleepy" drinks, it is everywhere. It's not just a trend. This mineral is busy in your body all day, and it may help you settle at night.
Why does your body need magnesium?
Magnesium helps power more than 300 processes in your body, including nerve and muscle function, energy production, and heart rhythm.¹
Many of us fall short. Around half of Americans get less magnesium from food than they need.¹ Low intake is more common in older adults and people with type 2 diabetes, gut conditions, or heavy alcohol use.¹
When levels drop, early signs can include tiredness, weakness, loss of appetite, and nausea. Over time, a deficiency can cause tingling, muscle cramps, and an irregular heartbeat.¹ If that sounds familiar, talk to your doctor.
Does it actually work for sleep?
It may, though research is still catching up. In older adults, magnesium helped people fall asleep about 17 minutes faster than a placebo.² A 2025 trial found a small improvement in insomnia symptoms in adults aged 18 to 65.³ The studies are small, so the benefit isn't proven yet.
Magnesium is cheap and widely available, which is part of its appeal.² But supplements aren't right for everyone, and they can interact with some medicines. If you're thinking of trying one, check with your doctor or pharmacist first.¹
Where can you get it from food?
Food is the easiest place to start to incorporate magnesium into your routine.¹ You can find it many daily staples like:
- Pumpkin seeds, chia seeds, almonds, and cashews
- Spinach, black beans, and edamame
- Soymilk, bananas, and oatmeal
A small handful of pumpkin seeds alone gives you more than a third of your daily needs.¹
Sleep is rarely about one fix. But looking after the basics, magnesium included, can help you on your way to sleeping better.
References
- NIH Office of Dietary Supplements. Magnesium: fact sheet for health professionals. Updated January 6, 2026. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complementary Medicine and Therapies. 2021;21(1):125. doi:10.1186/s12906-021-03297-z. https://doi.org/10.1186/s12906-021-03297-z
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nature and Science of Sleep. 2025;17:2027–2040. doi:10.2147/NSS.S524348. https://doi.org/10.2147/NSS.S524348
- Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Annals of Internal Medicine. 2016;165(2):125–133. doi:10.7326/M15-2175. https://doi.org/10.7326/M15-2175
