A few years ago, every parent bringing their child to see me in Sleep Clinic had already tried melatonin for their sleep issues. Although this is still the case, now many parents have already tried magnesium supplements as well. Magnesium-containing “sleep gummies” are popping up online and in the drugstore. So I wanted to set out and see what was going on.
In a nutshell, I was surprised by what I found. In summary:
✔️ Magnesium plays a big role in sleep and relaxation
✔️ Magnesium deficiency is surprisingly common
✔️ Some studies show it helps adults sleep better
❌ But the evidence in kids? Pretty weak.
Why are people becoming more interested in magnesium for sleep?
A review of Google Trends data shows an increase in searches for “magnesium for sleep” (in blue) compared with “melatonin for sleep” in red and “theanine for sleep” (another common supplement) in yellow.
Overall, people are becoming more and more interested in the use of “natural” supplements to treat common issues such as insomnia, as evidenced by the booming market in melatonin supplementation for children (and the marked rise in melatonin overdoses in children).
On the face of it, magnesium is pretty appealing— it’s a mineral, not a hormone like melatonin. You can easily get it from food or from a variety of over-the-counter preparations. But does it help sleep? Does it help sleep in children? Read on to find out.
What is Magnesium and Why is it Important?
Magnesium is an element that is critical to the functioning of 80% of the enzymatic (chemical) reactions in the body and is crucial for the functioning of multiple body systems.
For the chemistry nerds out there, it is #12 on the periodic table and is named after Magnesia, part of Eastern Thessaly in Greece.
For the purposes of sleep, magnesium seems to be involved in mediating the stress response. Look at this table comparing the effects of chronic stress and magnesium deficiency:
From Pickering 2020.
What is striking to me about this table is that low magnesium seems to correlate quite closely with stress symptoms.
Why is Magnesium Deficiency Becoming More Common?
Recent studies estimate that a large proportion of the population is magnesium deficient. These studies compare dietary intake of magnesium with the recommended daily allowance (RDA). However, these are population-based studies and do not determine whether a specific individual (be it you, your child, or your mailman) is magnesium deficient. Unfortunately, diagnosing magnesium deficiency is challenging.
There are a few reasons why magnesium deficiency is increasing over time.
The first is that, due to changes in farming and depletion of magnesium in the soil, the amount of magnesium in produce is decreasing over time:
The second is the rise in processed food intake. Processed food is less likely to have magnesium in it. Also, sodas in particularly contain compounds which make it harder for the body to absorb magnesium from food. Multiple studies have demonstrated that daily magnesium intake is less than required for optimal health.
How to tell if your child is low in magnesium
Magnesium deficiency is rarer in children than adults but it still can occur in some specific conditions:
- Medical conditions
- Type 1 Diabetes
- Celiac disease (or in children being fed a gluten free diet)
- Obesity
- Diarrhea
- Picky eaters (specifically with low vegetable or high processed food intake
In the list above, I’m highlighting both children who are picky eaters, and children who are obese. Both of these issues are fairly common.
SEVERE magnesium deficiency (with a low blood level of magnesium) as well is a medical emergency. (Here is a good review on magnesium deficiency). It can present with
- Muscle spasms
- Seizures
- Abnormal heart rhythms
- Low calcium and potassium levels
- Hormonal changes
Interesting, chronic sleep deprivation itself can reduce the amount of magnesium in the blood (Tanabe 2009).
The problem is that magnesium deficiency is difficult to diagnose. Your body usually keeps the blood levels of magnesium in the normal range even if there is deficiency in tissues such as muscles or bones. Thus, many adults and children may have low TOTAL body stores of magnesium but have a normal blood test.
For a great review on magnesium deficiency and the difficult diagnosing it, I highly recommend this article by Workinger et all on “Challenges in the Diagnosis Magnesium Status”, which is also in the citation list below.
Does Magnesium Help With Sleep?
Magnesium seems to have a key role in the stimulation and regulation of sleep. See Abbassi and Durlach for details.
- Magnesium stimulates GABA receptors, which leads to increased sleep.
- Magnesium appears to be important in the production and release of melatonin from the pineal gland.
- Magnesium also mediates the stress response, as noted above.
Evidence That Magnesium Helps with Sleep in Adults
- A placebo-controlled, double-blind study of 46 elderly adults found that supplementation with 250 mg of elemental magnesium (414 mg of magnesium oxide) improved total sleep time, sleep efficiency, and reduced time to fall asleep and serum cortisol levels.
- A randomized trial of 320 patients with diabetes and insomnia found that both magnesium (250 mg elemental Mg as gluconate) and potassium supplementation improved insomnia symptoms, including:
- Reduced sleep latency (time to fall asleep)
- Fewer early morning awakenings
- Decreased insomnia severity
- Increased serum melatonin
- Decreased serum cortisol
- A small study of 20 elderly adults found that administering magnesium increased slow-wave sleep (deep sleep) on EEG.
The evidence that magnesium helps children sleep is VERY limited
The evidence is certainly less robust in children. I could only find one study looking at this.
- A study of 14 health infants in 1980 showed that lower levels of magnesium were associated with less quiet sleep (analogous to slow wave sleep) and more active sleep (analogous to REM sleep. Infusing magnesium resulted in more quiet sleep. Dralle, Bodeker
- A small study of 40 children with attention deficit hyperactivity disorder (ADHD— which is commonly associated with sleep problems in children), showed that magnesium supplementation improved daytime attention and behavioral symptoms. The authors did not look at sleep disorders in these patients but perhaps the effect of magnesium was due to an improvement in sleep.
So, to summarize, there is no evidence that magnesium supplementation helps with children’s sleep.
As with most children, if you are concerned with your child’s sleep, the solution is not to try a supplement. The solution is to work on a high quality bedtime routine and perhaps consider behavioral treatment aka sleep training.
Since there is some limited data to suggest that magnesium can help with sleep, increasing magnesium in your child’s diet is a reasonable goal. Some children may benefit from magnesium supplementation, but I would only consider this in selected situations. Read on for more.
Dietary Changes to Increase Magnesium Intake
Most magnesium intake should come from food. However, cooking and food processing can reduce magnesium levels. Boiling vegetables, for example, can leach magnesium into the cooking water, while refining grains removes magnesium-rich bran and germ. Choosing minimally processed, whole foods can help maintain optimal magnesium intake. Here are some of the best dietary sources of magnesium (NIH Fact Sheet):
- Leafy green vegetables (e.g., spinach, kale)
- Nuts and seeds (e.g., almonds, pumpkin seeds)
- Whole grains (e.g., brown rice, quinoa)
- Dairy products
My take home is that pumpkin seeds, chia seeds, and almonds are the easiest way to increase magnesium intake.
When Do Kids Need Magnesium Supplements for Sleep?
Most kids shouldn’t need magnesium supplementation for sleep. However, based on what I have reviewed above, I would consider a trial of magnesium supplements in children with:
- Conditions such as obesity, celiac disease, or type 1 diabetes
- Picky eating habits (especially children with autism who frequently have restricted diets)
- ADHD
I would generally not try magnesium in children less than age 3 without input and supervision from your pediatrician.
Any trial of a supplement would also need to be accompanied with a sleep plan, including a bedtime routine and set schedule with age appropriate bedtimes, wake times, and nap times.
How to Dose Magnesium Supplements for Sleep
- Avoid topical magnesium lotions, sprays, or creams—there is no evidence that they are absorbed into the body.
- Choose well-absorbed forms such as magnesium citrate, glycinate, or threonate. Avoid poorly absorbed forms like magnesium carbonate, chloride, gluconate, and oxide. This is because these forms are poorly absorbed. Sometimes this is desirable— this is how some constipation medications such as Milk of Magnesia (which contains magnesium hydroxide) work.
- Magnesium citrate, glycinate, and threonate are best. Here is the maximum recommended intake FROM supplements by age, again from the NIH\:Maximum Recommended Intake from Supplements (NIH)
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 1–3 years | 65 mg | 65 mg | ||
| 4–8 years | 110 mg | 110 mg | ||
| 9–18 years | 350 mg | 350 mg | 350 mg | 350 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Note that you have to look on the bottle to figure out how much magnesium you are getting. Here’s an example, where there is 85 mg of magnesium per gummy, as magnesium side effects:
Magnesium Side Effects
Magnesium supplementation is generally safe, as excess magnesium is excreted by the kidneys. (Obviously, people with kidney disease should be careful and talk to a doctor or pharmacist).
However, side effects can include:
- Diarrhea, nausea, and cramping (more common with poorly absorbed forms such as magnesium carbonate, chloride, gluconate, and oxide)
- Toxicity risk (rare but possible with extremely high doses)
True magnesium toxicity is rare and associated with very high volume intake of excessive magnesium. A case report from 2000 described a child with cerebral palsy who experienced cardiac arrest and death after several days on 2400 mg of magnesium oxide.
I could not find any publications related to an uptick in ED visits or poison control calls similar to what we have seen in melatonin the last few years, unlike the robust data we have in the rise in melatonin overdoses.
Closing Thoughts
When I set out to write this article, I thought that this would be more straightforward. I already knew that there was little to no evidence for magnesium supplementation as a sleep aid in children. However, the data about magnesium deficiency surprised me, suggesting that there may be a benefit in some children.
I should add that I’ve found it very helpful in rare patients, and that I personally have found magnesium glycinate to be helpful for my own sleep.
Summary:
- Magnesium supplements should be considered for children only in specific cases, such as those with dietary restrictions or medical conditions. Any supplementation should be accompanied with a consistent bedtime routine and behavioral a behavioral plan to improve sleep.
- Magnesium deficiency is surprisingly common due to modern dietary habits and soil depletion.
- While magnesium plays a role in sleep regulation, evidence supporting supplementation for sleep improvement is limited, especially in children.
- Some studies suggest magnesium supplementation can help with sleep in adults, but the data in children is sparse.
- Most people, including children, should aim to get magnesium from whole foods rather than supplements.
Leave any questions you have about magnesium supplementation and sleep in the comments!
Citations:
Arab, A., Rafie, N., Amani, R., Shirani, F., 2023. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res 201, 121–128. https://doi.org/10.1007/s12011-022-03162-1
Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., Brambilla, P., 2020. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients 12, 1661. https://doi.org/10.3390/nu12061661
Cooperman, T., M.D., n.d. Magnesium Supplements Review & Top Picks [WWW Document]. ConsumerLab.com. URL https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/ (accessed 12.2.24a).
Cooperman, T., M.D., n.d. Vitamins & Supplements That Help or Cause Insomnia [WWW Document]. ConsumerLab.com. URL https://www.consumerlab.com/answers/could-supplements-be-causing-my-insomnia/supplements-causing-insomnia/ (accessed 12.2.24b).
Crawford, E.B., Coco, T., Gaines, L., Shah, N., Slattery, A., 2021. Pediatric ingestions with gummy formulated medications: a retrospective study. Clinical Toxicology 59, 440–444. https://doi.org/10.1080/15563650.2020.1822532
Curatolo, P., Moavero, R., 2021. Use of Nutraceutical Ingredient Combinations in the Management of Tension-Type Headaches with or without Sleep Disorders. Nutrients 13, 1631. https://doi.org/10.3390/nu13051631
Di Nardo, G., Villa, M.P., Conti, L., Ranucci, G., Pacchiarotti, C., Principessa, L., Raucci, U., Parisi, P., 2019. Nutritional Deficiencies in Children with Celiac Disease Resulting from a Gluten-Free Diet: A Systematic Review. Nutrients 11, 1588. https://doi.org/10.3390/nu11071588
Dralle, D., Bödeker, R.H., 1980. Serum magnesium level and sleep behavior of newborn infants. Eur J Pediatr 134, 239–243. https://doi.org/10.1007/BF00441479
Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus – PMC [WWW Document], n.d. URL https://pmc.ncbi.nlm.nih.gov/articles/PMC11554482/ (accessed 1.13.25).
Erythrocyte magnesium and prostaglandin dynamics in chronic sleep deprivation – PMC [WWW Document], n.d. URL https://pmc.ncbi.nlm.nih.gov/articles/PMC6655760/ (accessed 1.20.25).
Fatima, G., Dzupina, A., B Alhmadi, H., Magomedova, A., Siddiqui, Z., Mehdi, A., Hadi, N., n.d. Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus 16, e71392. https://doi.org/10.7759/cureus.71392
Gong, Y., Zhou, C., Wan, Y., Yin, H., 2024. Association of magnesium deficiency, tobacco smoke exposure and hypertension in children and adolescents: evidence from the NHANES 2007–2018. BMC Pediatr 24, 647. https://doi.org/10.1186/s12887-024-05097-z
Guimarães, R., Andrade, F.C.D., Costa, G. n.O., Rocha, A.D.S., Barreto, M.L., Salles, C., 2023a. Setting references for daily intake of micronutrients: A study on magnesium. Nutrition 106, 111903. https://doi.org/10.1016/j.nut.2022.111903
Guimarães, R., Andrade, F.C.D., Costa, G. n.O., Rocha, A.D.S., Barreto, M.L., Salles, C., 2023b. Setting references for daily intake of micronutrients: A study on magnesium. Nutrition 106, 111903. https://doi.org/10.1016/j.nut.2022.111903
Hausenblas, H.A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., Gu, J., 2024. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine: X 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121
Hedayati, M., Rashidkhani, B., n.d. 131 PUBLICATIONS 2,114 CITATIONS SEE PROFILE.
Held, K., Antonijevic, I.A., Künzel, H., Uhr, M., Wetter, T.C., Golly, I.C., Steiger, A., Murck, H., 2002. Oral Mg2+ Supplementation Reverses Age-Related Neuroendocrine and Sleep EEG Changes in Humans. Pharmacopsychiatry 35, 135–143. https://doi.org/10.1055/s-2002-33195
Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., Aghaepour, S.M., 2022. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther 23, 1. https://doi.org/10.1186/s12906-022-03814-8
Kozioł-Kozakowska, A., Wójcik, M., Herceg-Čavrak, V., Cobal, S., Radovanovic, D., Alvarez-Pitti, J., Hartgring, I., Piórecka, B., Gabbianelli, R., Drożdż, D., 2024. Dietary Strategies in the Prevention and Treatment of Hypertension in Children and Adolescents: A Narrative Review. Nutrients 16, 2786. https://doi.org/10.3390/nu16162786
Lingam, I., Robertson, N.J., 2018. Magnesium as a Neuroprotective Agent: A Review of Its Use in the Fetus, Term Infant with Neonatal Encephalopathy, and the Adult Stroke Patient. Dev Neurosci 40, 1–12. https://doi.org/10.1159/000484891
Marshall, N.S., Serinel, Y., Killick, R., Child, J.M., Raisin, I., Berry, C.M., Lallukka, T., Wassing, R., Lee, R.Ww., Ratnavadivel, R., Vedam, H., Grunstein, R., Wong, K.Kh., Hoyos, C.M., Cayanan, E.A., Comas, M., Chapman, J.L., Yee, B.J., 2019a. Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review. Sleep Medicine Reviews 48, 101218. https://doi.org/10.1016/j.smrv.2019.101218
Marshall, N.S., Serinel, Y., Killick, R., Child, J.M., Raisin, I., Berry, C.M., Lallukka, T., Wassing, R., Lee, R.Ww., Ratnavadivel, R., Vedam, H., Grunstein, R., Wong, K.Kh., Hoyos, C.M., Cayanan, E.A., Comas, M., Chapman, J.L., Yee, B.J., 2019b. Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review. Sleep Medicine Reviews 48, 101218. https://doi.org/10.1016/j.smrv.2019.101218
McGuire, J.K., Kulkarni, M.S., Baden, H.P., 2000a. Fatal Hypermagnesemia in a Child Treated With Megavitamin/Megamineral Therapy. Pediatrics 105, e18. https://doi.org/10.1542/peds.105.2.e18
McGuire, J.K., Kulkarni, M.S., Baden, H.P., 2000b. Fatal Hypermagnesemia in a Child Treated With Megavitamin/Megamineral Therapy. Pediatrics 105, e18–e18. https://doi.org/10.1542/peds.105.2.e18
Nielsen, F.H., 2015. Chapter 31 – Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes, in: Watson, R.R. (Ed.), Modulation of Sleep by Obesity, Diabetes, Age, and Diet. Academic Press, San Diego, pp. 291–296. https://doi.org/10.1016/B978-0-12-420168-2.00031-4
Nielsen, F.H., Johnson, L.K., Zeng, H., n.d. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.
Noorazar, S.G., Kalejahi, P., Setayesh, S., Amiri, S., Yasamineh, N., n.d. The Efficacy of Magnesium Supplementation in Children With Attention Deficit Hyperactivity Disorder under Treatment With Methylphenidate: A Randomized Controlled Trial. Crescent J. Med. Biol 8.
Passarelli, S., Free, C.M., Shepon, A., Beal, T., Batis, C., Golden, C.D., 2024. Global estimation of dietary micronutrient inadequacies: a modelling analysis. The Lancet Global Health 12, e1590–e1599. https://doi.org/10.1016/S2214-109X(24)00276-6
Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., Pouteau, E., 2020. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients 12, 3672. https://doi.org/10.3390/nu12123672
Piuri, G., Zocchi, M., Della Porta, M., Ficara, V., Manoni, M., Zuccotti, G.V., Pinotti, L., Maier, J.A., Cazzola, R., 2021. Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Nutrients 13, 320. https://doi.org/10.3390/nu13020320
Telessy, I.G., 2018. Dietary Magnesium Supplements – Is there any Problem? Journal of Nutritional Health & Food Science 6. https://doi.org/10.15226/jnhfs.2018.001138
Walsh, N.M., Flynn, A., Walton, J., Kehoe, L., 2024. Optimal growth and development: are teenagers getting enough micronutrients from their diet? Proc. Nutr. Soc. 83, 245–253. https://doi.org/10.1017/S002966512400017X
Workinger, J.L., Doyle, Robert.P., Bortz, J., 2018. Challenges in the Diagnosis of Magnesium Status. Nutrients 10, 1202. https://doi.org/10.3390/nu10091202
Zhang, Y., Chen, C., Lu, L., Knutson, K.L., Carnethon, M.R., Fly, A.D., Luo, J., Haas, D.M., Shikany, J.M., Kahe, K., 2021. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep 45, zsab276. https://doi.org/10.1093/sleep/zsab276
Zou, M., Zhang, Y., Li, D., Li, S., Hu, J., Gao, Y., Cheng, Z., Liu, S., Wu, L., Sun, C., 2024. Correlation of Co-Morbidities with Symptom Severity of Children with Autism Spectrum Disorder: A Cross-Sectional Survey. Nutrients 16, 2960. https://doi.org/10.3390/nu16172960
Leave a Reply