A team of researchers from the University of Barcelona has concluded that taking magnesium may slightly shorten the time it takes to fall asleep, but such supplements will not help improve overall sleep quality or reduce the frequency of muscle cramps. The authors of the new study shared these findings with The Conversation.
The experts add that magnesium is essential for energy metabolism, muscle and nervous system function, proper protein synthesis, and maintaining healthy bones and electrolyte balance. A magnesium deficiency can lead to fatigue, weakness, and neuromuscular disorders. However, supplements containing this element should not be taken as a universal tonic or relaxation remedy.
Specifically, the researchers refer to a recent study from the University of Hanover, which showed that using magnesium bisglycinate results only in a slight reduction in the time needed to fall asleep for adults with sleep disturbances. Yet, there is currently no reliable evidence that magnesium can enhance overall sleep quality.
The specialists also addressed the common belief linking magnesium to a lower frequency of muscle spasms. Existing studies do not support this claim.
The experts note that magnesium is abundant in whole grains, leafy green vegetables, legumes, nuts, seeds, and pure cocoa. They believe that for most people, adjusting their diet provides greater benefits than taking capsules.
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