Is it OK to use magnesium for sleep?

Pharmacist Dirk | Founder Metis Supplements
Last updated: 11 April 2026

Key Facts

  1. Magnesiumbisglycinaat is de beste vorm voor slaap dankzij het kalmerende effect van glycine
  2. Neem 200-400 mg elementair magnesium 1-2 uur voor het slapen voor optimaal effect
  3. Magnesium draagt bij aan de normale werking van het zenuwstelsel en ondersteunt ontspanning

Magnesium plays a vital role in our well-being, with a particular impact on our sleep. For example , Metis supplements with magnesium citrate offer a practical way to increase your daily magnesium intake. This mineral is crucial for overall health and a good night’s sleep, but what effect does it have on our sleep?

What is magnesium?

What exactly is magnesium?

Magnesium is a crucial mineral involved in over 600 cellular reactions in our body.

It supports:

  • Bone health
  • The function of the brain
  • Heart health
  • Muscle function
  • Sleep support
  • Stress and Anxiety Reduction
  • ...

Adequate magnesium can fight inflammation and relieve constipation. It can also lower blood pressure, all of which indirectly contribute to better sleep patterns.

What are the effects of magnesium on your sleep?

Magnesium also plays a crucial role in relaxing the body and mind. It supports the activation of the parasympathetic nervous system, which is essential for a good night's sleep . This system helps our body to relax and prepares us for a good night's sleep, among other things. For example, the Metis Anti-Stress 03 m contains magnesium citrate, which contributes to promoting relaxation and rest.

Magnesium also has a supporting role in regulating important neurotransmitters. These are hormones that are active in the brain and have various essential functions there. An example of such a neurotransmitter is serotonin, which is converted into melatonin in the evening. Melatonin , together with cortisol, directly regulates the sleep-wake cycle. Therefore, an adequate magnesium intake is essential for good sleep quality.

Furthermore, magnesium promotes the activity of Gamma-aminobutyric acid (GABA). This is the main inhibitory neurotransmitter in the brain. GABA can help prevent overstimulation of the brain and worrying. This is essential for achieving restful sleep and reducing nighttime waking. Magnesium therefore not only helps you fall asleep but also maintains deep, restorative sleep.

The Importance of Magnesium for Your Sleep

How Can Magnesium Really Help You Sleep?

A magnesium deficiency can lead to various sleep problems, including insomnia . Research shows that both too high and too low magnesium intake affects sleep quality . People with digestive diseases such as Crohn's disease and celiac disease are at risk. They have reduced nutrient absorption. Furthermore, people with diabetes or alcohol addiction are also at greater risk of sleep problems. Finally, the elderly are also vulnerable, mainly due to reduced food intake and altered kidney function.

Ensuring adequate magnesium can be achieved primarily through diet . Foods rich in magnesium include green leafy vegetables such as spinach and kale, nuts and seeds, whole grains, and legumes. These foods also provide other essential nutrients that support health.

Due to persistent stress, our body also uses much more magnesium, which makes an increased intake desirable. It is also possible that you do not get enough magnesium from your diet. In these cases, it is advisable to use a supplement with magnesium such as the Metis Supplements . By taking your intake into account, you not only improve your overall health, but also your sleep quality. Using magnesium for your sleep can certainly do you good.

It is recommended to regulate your sleep environment and create a restful nighttime routine . This, along with the necessary magnesium intake, can help address sleep problems. Regularly practicing relaxation techniques such as meditation and deep breathing exercises can also improve sleep quality. This is especially helpful for people who suffer from stress-related insomnia.

In short

Magnesium is essential for a good night's sleep by helping to calm the nervous system and support the regulation of sleep-promoting neurotransmitters. Adjustments to magnesium intake can help improve sleep problems. For example, our Metis Sleep and Nervousness Duo , named Chosen Product of the Year 2024, contains magnesium citrate. This specific form of magnesium is considered one of the most absorbable forms of magnesium.

Frequently Asked Questions

Magnesium draagt bij aan de normale werking van het zenuwstelsel. Het activeert GABA-receptoren die het lichaam helpen te ontspannen. Onderzoek toont verbeterde slaapkwaliteit bij magnesiumsuppletie.
Magnesiumbisglycinaat wordt het meest aanbevolen voor slaap. De glycinecomponent heeft een eigen kalmerend effect. Magnesiumcitraat is een goed alternatief maar kan bij hogere doseringen laxerend werken.
Neem magnesium 1-2 uur voor het slapengaan in. Dit geeft het lichaam voldoende tijd om het mineraal op te nemen en de ontspannende werking te activeren.
Een dosering van 200-400 mg elementair magnesium per dag wordt aanbevolen. Begin met een lagere dosis en bouw geleidelijk op. Reken op 4-6 weken voor merkbaar effect.
Ja, magnesium en melatonine werken via verschillende mechanismen en kunnen goed gecombineerd worden. Melatonine draagt bij aan het sneller in slaap vallen, magnesium ondersteunt ontspanning.
Magnesiumbisglycinaat wordt goed verdragen, ook 's avonds. Bij te hoge doseringen kan diarree optreden. Begin met een lage dosis en verhoog geleidelijk.
Metis Essentials Magnesium

Magnesium in de best opneembare vorm. Draagt bij aan de vermindering van vermoeidheid.

Ontdek Metis Essentials Magnesium

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1. Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci, 17(12), 1161–1169. PMID: 23853635 2. Held, K., et al. (2002). Oral Mg²⁺ supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry, 35(4), 135–143. PMID: 12163983 3. Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci, 118(2), 145–148. PMID: 22293292