Magnesium is gaining ground as an alternative supplement to melatonin for improving sleep quality. As more people seek solutions for their sleep problems, the question arises: is magnesium really more effective than melatonin?
Melatonin has been a staple in the sleep supplement market for decades, with projected sales that could reach $800 million by 2025, according to market research firm NBJ. However, in recent years, interest in magnesium has surged, primarily driven by claims on social media about its benefits for achieving deeper, more restorative sleep without the side effects of melatonin.
Sales of magnesium sleep supplements have increased by 17 percent, compared to a 5 percent rise in melatonin sales, according to NBJ. This increase may be partly due to recent concerns regarding melatonin, which have included revelations that some supplements contain more hormone than their labels indicate, and reports linking its use to cardiac risks, as explained by Jennifer Martin, a clinical psychologist at Florida International University.
Studies on the effectiveness of magnesium for improving sleep are limited, according to Sujay Kansagra, a sleep specialist at Duke Health. A recent trial involving 155 adults indicated that those taking magnesium glycinate experienced improvements in their insomnia symptoms, although he described these improvements as modest. Another 2021 study found that higher magnesium intake in young people was associated with better sleep quality, but the findings did not apply to individuals with depression.
Although some studies suggest a possible link between magnesium and better sleep, the quality of the research has been questioned. In 2022, a review of nine studies concluded that while positive associations existed, randomized clinical trials showed conflicting results. Kansagra states: “the hype is much further ahead than the objective science.”
Kelly Glazer Baron, director of the behavioral sleep medicine program at the University of Utah, explained that magnesium may affect neurotransmitters that promote calmness and decrease muscle tension. It is also plausible that some users experience placebo effects when taking these supplements, which could enhance their sleep quality simply through the act of taking a supplement.
In terms of effectiveness, there is no conclusive evidence determining whether magnesium is better than melatonin. Research on the latter is more robust, providing clear evidence of its utility in specific sleep disorders. Kansagra does not recommend using magnesium for sleep unless there is a genuine deficiency, although he considers it safe to try for healthy individuals who can afford it.
Magnesium supplements come in various forms, each with different digestive properties. As with any supplement, it is advisable to choose those that have been evaluated by third-party organizations. However, the use of these supplements could mask serious sleep disorders that require medical attention, highlighting the importance of consulting a professional if persistent sleep issues arise.
Source: www.infobae.com
