Struggling with Sleep? This Simple Mineral Could Be the Game-Changer
If there was one supplement I’d recommend to almost anyone struggling with sleep, it would be magnesium. This humble mineral plays a massive role in helping you wind down, get deeper sleep, and wake up feeling more refreshed.
But here’s the kicker—most people aren’t getting enough of it!
Why Magnesium Is So Important
Magnesium is involved in over 300 biochemical reactions in your body. It helps your muscles relax, supports brain function, and even keeps your heart beating properly.
But one of its most underrated roles?
Helping you sleep better.
How Magnesium Helps You Sleep
Magnesium is like a natural chill pill for your nervous system.
It helps:
Reduce stress by lowering cortisol (the stress hormone).
Boost GABA, a neurotransmitter that helps your brain relax.
Relax your muscles, which helps prevent tossing and turning.
Regulate melatonin, your body’s natural sleep hormone.
Ever feel like your brain just won’t shut off at night? That’s often a sign of low magnesium levels.
Magnesium & Energy – Why Timing Matters
Now, here’s where things get interesting. Magnesium isn’t just for sleep—it’s also essential for energy production (ATP). If you’re super deficient, you might actually feel more energized when you start taking it. That’s because your body has been running on low fuel for too long!
What to do if magnesium gives you energy instead of making you sleepy?
Take it in the morning for a few weeks. Once you start feeling more relaxed from it, switch to taking it in the evening before bed.
Not All Magnesium Is Created Equal
When choosing a magnesium supplement, avoid magnesium oxide—it’s cheap and barely absorbed. Instead, look for:
✅ Magnesium Glycinate – Best for relaxation, sleep, and muscle recovery.
✅ Magnesium L-Threonate – Great for brain function and cognitive health.
✅ Magnesium Malate – Can boost energy levels and help with muscle soreness.
✅ Magnesium Citrate – Helps with constipation, but can also send you running to the bathroom!
Why We’re So Deficient in Magnesium
The modern world is making us magnesium-deficient, and here’s why:
Junk food diet – Ultra-processed foods lack magnesium.
Soil depletion – Even healthy foods don’t have as much magnesium as they used to.
Stress & exercise – Active people burn through more magnesium and need higher amounts.
This means that even with a great diet, it’s tough to get enough magnesium from food alone.
How to Test Your Magnesium Levels
If you want to check your magnesium levels, don’t rely on a plasma magnesium test—it’s not accurate. Instead, ask for a Red Blood Cell (RBC) Magnesium test, which gives a better picture of your body’s magnesium stores.
My Magnesium Story
I didn’t start taking magnesium until two years into my personal training career. That changed when I was studying under Charles Poliquin, who spoke about how 95% of physically active people are magnesium deficient.
As soon as I started supplementing, I noticed a massive improvement in my sleep quality, energy levels, and recovery. It was a total game-changer.
Since then, I’ve recommended it to all my clients, and the results have been undeniable.
The only time I had a client who felt energized instead of relaxed from magnesium was a professional sprinter for Great Britain. He had to take magnesium in the morning for three weeks before switching to evenings, and once he did, his sleep and recovery skyrocketed.
Final Thoughts: My Top 3 Supplements for Men in Midlife
Even after 15 years as a personal trainer, magnesium is still in my top 3 supplements for men looking to improve their sleep, energy, and recovery.
If you’re struggling with sleep, stress, or just feeling worn out, magnesium might be the missing piece in your routine.
So tell me—have you tried magnesium before?
If so, what’s been your experience? Let me know in the comments!
