Magnesium and sleep

From Byron Richards, CCN (Certified Clinical Nutritionist) at Wellness Resources.

Several recent studies show that magnesium supplementation helps improve sleep.  In the first study (from the Journal “Magnesium Research”, Dec. 2010 issue with adults over age 51, it was found that 320 milligrams of magnesium citrate per day could lower inflammation (soreness, pain, tenderness) along with helping improve sleep.

In a second study of children ages 5 to 12 with attention deficit disorders, it was found that a supplement containing only 80 milligrams of magnesium was able to improve focus and was especially helpful in correcting sleep problems in these children.  (Fish oil and zinc were also included in the supplement, along with the 80 mg. of magnesium).

…..Additional comments from the blog author Nutrition Breakthroughs:

Types of Magnesium

Some forms of magnesium are more digestible than others – an important factor because our digestive enzymes and our ability to absorb nutrients lessens with age.  One example is magnesium citrate —  a unique form of magnesium in which the magnesium is bonded with citric acid to make it more absorbable.  Citric acid is a natural acid that is found in fruits such as lemons and limes.

Supplements with Magnesium

The combination of minerals included in a supplement and the presence of vitamin cofactors (such as calcium and vitamin D) are key. Formulas should contain a 2 to 1 ratio of calcium to magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.  In addition, softgels made with natural carrier oils allow the minerals to be better absorbed than with tablets or capsules.

One formula that has these qualities and is gaining in popularity is Sleep Minerals II from  Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it quickly absorbable and allowing it to provide a deeper, longer-lasting sleep.

Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia it took me hours to fall asleep even though I was extremely tired.  My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more information on Sleep Minerals II, visit



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