If you have trouble falling asleep or wake up feeling like you’re barely rested, you may be wondering if a supplement might help. Magnesium and zinc are two popular options because both minerals play a role in how your body regulates sleep.
But does one work better than the other? Research is mixed, and any benefits may depend in part on whether you get enough of these minerals to begin with. Here’s what to know about magnesium and zinc for sleep and what to consider before trying either.
Magnesium is a mineral necessary for many bodily processes, including sleep. The mineral helps improve sleep in several ways, such as:
- Regulates the production and release of hormones and neurotransmitters related to stress and sleep, such as melatonin and gamma-aminobutyric acid (GABA)
- Promotes relaxation in your body by calming your nervous system and reducing stress and anxiety
- Relaxes your muscles from contraction, which also helps you rest physically
Research has shown that magnesium can improve sleep in several ways, including helping you sleep longer, fall asleep faster, and improve overall sleep quality. This is especially true for people with low magnesium levels. However, studies also show that magnesium may not be helpful for everyone, especially people with normal magnesium levels.
Zinc is a mineral that also plays a role in regulating sleep. Zinc helps create and regulate the sleep and mood hormones serotonin and melatonin. There is also evidence that zinc contributes to your brain’s sleep-wake cycle by affecting GABA.
Studies have shown that people taking zinc supplements or following a zinc-rich diet report falling asleep faster, feeling more rested after deep sleep, and noticing overall improvements in their sleep quality. People with normal or high zinc levels are more likely to report good sleep health and sleep 7 to 9 hours per night.
However, other studies have found that zinc supplements do not improve sleep quality. Further studies are needed to understand the ideal dose and role of zinc in sleep.
Magnesium and zinc play different roles in biological processes that affect sleep. Magnesium helps you relax physically and mentally. Zinc further helps with “deep” sleep and improving your sleep-wake cycle, similar to melatonin. Although studies have shown that both minerals can help you fall asleep faster, no studies directly compare the two.
It’s best to understand how your sleep is affected to decide which mineral is best for you. If you have trouble resting or falling asleep, magnesium may be the best option for you. If you have no problem falling asleep but don’t feel well-rested when you wake up, zinc may be most helpful.
If you have low levels of magnesium or zinc, this can also help you choose the supplement that’s best for you. Normal magnesium levels in adults range from 0.75 to 0.95 millimoles per liter (mmol/L) of blood, while a normal zinc level is between 80 and 120 micrograms per deciliter (mcg/dL) of blood. Your doctor can check these levels for you through routine lab work. If you discover that your magnesium or zinc levels are low, consider taking a supplement or eating foods rich in zinc or magnesium.
Magnesium supplements are considered safe when taken at the recommended dose. Most side effects reported with magnesium are gastrointestinal (GI), including nausea, diarrhea, and stomach cramps. The tolerable upper intake of magnesium supplements for adults is 350 milligrams per day. Very high doses of magnesium can cause serious side effects, such as low blood pressure (hypotension) and abnormal heart rate (arrhythmias).
Zinc is also considered safe when taken at the recommended dose. Possible side effects of zinc include nausea, vomiting, and stomach pain. Very high doses of zinc can cause problems with immune function and reduce the amount of iron in your body. The tolerable upper intake of zinc for adults is 40 milligrams per day. Doses greater than 40 milligrams may increase the risk of the mentioned side effects.
Magnesium and zinc can be taken together safely. However, they both can cause gastrointestinal side effects. If you take both, be sure to watch for side effects and consider taking just one if you notice any.
Sleep plays an important role in overall health. For people with insomnia and other sleep problems, other supplements may also help improve rest. Popular examples include melatonin, L-theanine, tart cherry, and valerian root.
You can also take steps to improve your sleep without medications or supplements. Here are some lifestyle tips for better sleep:
- Go to bed and wake up at the same time every day
- Exercise regularly, but avoid exercising right before bed
- Maintain a nutritious and balanced diet
- Create a relaxing bedtime routine that you follow every day
- Limit or avoid screens or electronic devices for at least 30 minutes before bed
- Keep your room quiet and at a cool temperature at all times
- Limit or avoid caffeine in the afternoon and evening
- Limit or avoid large meals and alcohol before bed
Talk to a healthcare professional if you have questions about ways you can help improve your sleep.
Gn Health
