There’ve also been some studies on the effects on sleep when taking magnesium in combination with other compounds (such as melatonin, B vitamins or zinc). I have been using the cream for 3 weeks now at bedtime i suffer with restless legs and I don’t sleep great but I did find the cream a bit grainy and watery it did sting my hands I had a few cuts from gardening and I also found my feet peeled badly so I stopped using it sadly as it did seem to help with the restless legs but not much difference with sleep I’m a bit afraid to try it again as my feet were quite rough and sore is this supposed to happen? Additional sources of magnesium include dietary supplements and medicines, including laxatives and over-the-counter remedies for heartburn and indigestion.

America’s NIH states that you shouldn’t take more than 350mg of supplemental magnesium per day and the NHS states that if you are going to take magnesium supplements, 400mg/day is unlikely to cause harm. While results seem to point to positive effects from taking magnesium, the studies often look at magnesium in combination with other compounds, so it’s hard to say which of the compounds is truly responsible for the improvement seen. If you’re considering talking magnesium in supplement form, it’s a good idea to look at what magnesium is combined with in the supplement you’re interested in as they can have slightly different effects. Yet another study found that creating a magnesium deficiency in mice resulted in sleep patterns that were light and restless ( 14).We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. Therefore, before purchasing a magnesium supplement, talk to a health care provider first to find out if taking magnesium is safe and warranted. Take a grape-sized portion out of the jar and simply rub it on the bottoms of your feet and into your calves. Some have found that magnesium supplementation may be helpful to reduce symptoms in people with restless legs syndrome. It’s worth noting that these two studies were only carried out in very small populations (60 people in the first study and 43 people in the second) and it’s not possible from either study to say whether it was the magnesium, the other compounds or the combination of them all together that improved symptoms of sleep disturbance.

An even larger study of over 26000 people, found a link between magnesium intake and short sleep duration (<7hrs): people with inadequate magnesium intake slept for less time than people who were getting enough magnesium in their diets.A decent night’s sleep is the best-known beneficiary of daily magnesium supplements, but it also soothes muscle cramps, period pains and PMS; supports healthy immune and cardiovascular systems; keeps your bones and teeth healthy; and converts your food into energy (read more via the NHS). This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep. Various studies have found that magnesium may have a range of benefits, including helping to improve sleep quality.

To develop the right sleep pattern, a person should know how much sleep they need, when to be going to bed, and what lifestyle changes can help. Reducing the risk of osteoporosis: Magnesium may improve bone density and affect concentrations of vitamin D and parathyroid hormone, which play a role in bone health. There’s no medication involved, our approach is backed up by decades of science and our success stories speak for themselves. Kiki’s oil spray delivers a focused hit of magnesium that’s powerful enough to soothe cramping and painful muscles, especially when accompanied by a light massage. The science suggests more evidence is needed before we can say for sure whether it’s helpful for sleep.

Clinical, EEG, electromyographic and polysomnographic studies in restless legs syndrome caused by magnesium deficiency.