Magnesium has become a social media sensation for sleep, with claims that it can cure insomnia. But what does the science actually say?
The evidence so far
A 2022 systematic review in BMC Public Health found some evidence that magnesium supplementation may improve sleep quality, but the studies were small and of variable quality. The authors concluded that more research is needed before firm recommendations can be made.
Why there's no authorised claim
The European Food Safety Authority (EFSA), whose register the UK continues to use, has not authorised a health claim linking magnesium to sleep. This means that no supplement sold in the UK can legally claim that magnesium 'improves sleep' or 'helps with insomnia'.
What magnesium does do
Magnesium contributes to normal psychological function and the normal functioning of the nervous system. It also contributes to normal muscle function. These functions are all relevant to relaxation and rest, but they are not the same as a sleep claim.
Should you try magnesium for sleep?
If you're not getting enough magnesium from your diet — and many UK adults aren't — then supplementing may help overall wellbeing, which could indirectly support better sleep. But magnesium is not a sleeping pill. If you have persistent sleep problems, the NHS recommends speaking to your GP.
Tips for better sleep
The NHS recommends keeping a consistent sleep schedule, avoiding screens before bed, cutting back on caffeine, and getting daylight during the day. Magnesium is just one piece of the puzzle.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.Cao S et al. Effects of magnesium supplementation on sleep quality: a systematic review. BMC Public Health, 2022.
- 2.NHS. How to get to sleep. nhs.uk/everyday-wellbeing/sleep-and-tiredness.
- 3.EFSA Register of Nutrition and Health Claims. efsa.europa.eu.
