Difficulty falling asleep, frequent night-time awakenings, persistent fatigue on waking... Sleep disorders affect a growing proportion of the population. Stress, a fast-paced lifestyle, the use of screens: our modern habits weaken our nervous balance and disrupt our nights.
But there's one thing that's often overlooked that can make all the difference: Magnesium. This essential mineral contributes to relaxation and the proper functioning of the nervous system, and plays a key role in regulating sleep.
👉 Read also: Magnesium bisglycinate, a precious ally for everyday energy
Magnesium is a vital mineral, involved in more than 300 enzymatic reactions. It is involved in the body's major functions:
Around 60 % of our magnesium reserves are found in the bones, with the rest distributed throughout the muscles, nervous system and soft tissues. Even a slight deficiency can have a direct impact on our energy, stress management... and sleep.
Magnesium contributes to the regulation of the melatoninthe hormone that controls our biological day-night cycle [2,3]. It thus supports falling asleep and harmonious sleep phases.
By supporting the normal functioning of the nervous system, magnesium promotes relaxation and helps to reduce nervousness, anxiety and irritability [4,5,6]. These are all factors that have a direct impact on restful sleep.
A deficiency can manifest itself through various symptoms:
Chronic stress, a mineral-depleted diet and excessive consumption of coffee, alcohol or sugar are all factors that deplete magnesium reserves.
A diet varied and balanced remains the first key. Magnesium-rich foods include:
Recommended daily intake is about 300 mg for adult women and 380 mg in adult men [11].
In the event of an unbalanced diet, high levels of stress, sustained physical activity or repeated sleep disturbances, diet alone may not be enough. In these situations, supplementation may be considered*, particularly in forms that are well assimilated and digestibly tolerated, such as magnesium bisglycinate.
*Before taking any supplements, it is advisable to seek the advice of a healthcare professional.
The magnesium bisglycinate is a highly bioavailable form10] In addition, it is well tolerated from a digestive point of view, with no laxative effect, and generally causes few side effects. In this formulation, magnesium is combined with glycinean amino acid with relaxing properties. It significantly reinforces the effects of magnesium and contributes to muscle relaxation and normal sleep[11,12].
This form of magnesium is mainly recommended for headaches, convulsions, cerebrovascular disorders, anxiety states and sleep disorders[13].
The vitamin B6 improves absorption and retention of magnesium in cells. It is also involved in the synthesis of neurotransmitters such as serotonin (precursor of the sleep hormone melatonin), dopamine and GABA [16,17].
This synergy is particularly interesting for :
Clinical studies confirm that the combination of magnesium + vitamin B6 is more effective than magnesium alone in improving mood, quality of life and promoting restful sleep [20,21].
Although a number of research studies suggest a beneficial effect of magnesium and vitamin B6 on sleep, stress and mood, caution must be exercised when interpreting the results. Many studies are small, which limits their scope. Effects may also vary according to individual profiles, initial magnesium levels, or duration of intake. Further, more extensive and rigorous research is needed to confirm these benefits and identify precisely who stands to benefit most.
For an optimal effect on sleep, it is recommended to take magnesium:
Magnesium is generally well tolerated. From mild digestive problems (diarrhea, nausea, abdominal cramps) may appear depending on the form used.
The bisglycinate is often recommended for its good tolerance.
If you have any doubts or questions, we recommend that you consult a healthcare professional before starting magnesium supplementation.
Magnesium is much more than just a mineral: it's an essential key player in nervous, muscular and emotional balance. By acting on the regulation of the sleep-wake cycle and the stress managementit helps to improve :
A magnesium-rich diet, combined if necessary with appropriate supplements and vitamin B6, is a natural and effective approach to restoring peaceful nights.
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The magnesium and the vitamin B6 contribute to :
The magnesium contributes to :
