Magnesium & Zinc and Sleep

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Magnesium is increasingly associated with stress levels.

Although the exact mechanisms of action as to how magnesium works to regulate stress is still unclear, a growing body of research continues to support that magnesium is a critical component in our bodies ability to cope with stress.*

Magnesium helps to suppress the release of excess stress hormones like cortisol.*  

Chronic stress has been linked with lower intracellular magnesium levels.*

Low magnesium levels have been linked to restless sleep. While healthy magnesium levels has been associated with healthier sleep cycles.

Magnesium promotes deep restful sleep by helping to maintain healthy levels of the neurotransmitter GABA. By raising GABA levels, magnesium may promote relaxation, and has been found to improve sleep quality.*

Science has recently awakened to the role of zinc in promoting restful sleep.* 

Zinc's beneficiary role in regulating sleep is not well understood, but early studies suggest it may facilitate deep sleep: the non-dreaming sleep associated with physical restoration and memory.

Although taking zinc before bed doesn't actively signal to your body that it's time to sleep: alleviating a zinc deficiency may help with sleep latency (the time it takes you to fall asleep), help you stay asleep longer, and improve the overall quality of your sleep.*

Low magnesium levels are associated with depressed mood.*

A correlation that may have something to do with magnesium's role in helping to regulate serotonin levels, a neurotransmitter associated with healthy mood.*

Beyond the Bullet Points

Dig deeper into the literature evolving around magnesium & zinc, and sleep and stress.

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161. Link

Chollet, D., Franken, P., Raffin, Y., Henrotte, J. G., Widmer, J., Malafosse, A., & Tafti, M. (2001). Magnesium involvement in sleep: genetic and nutritional models. Behavior genetics31(5), 413-425. Link

Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. University of Adelaide Press. Link

Djokic, G., Vojvodić, P., Korcok, D., Agic, A., Rankovic, A., Djordjevic, V., ... & Vojvodic, J. (2019). The Effects of Magnesium–Melatonin-Vit B Complex Supplementation in Treatment of Insomnia. Open access Macedonian journal of medical sciences, 7(18), 3101. Link

Durlach, J., Pagès, N., Bac, P., Bara, M., & Guiet-Bara, A. (2002). Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion. Magnesium research, 15(1-2), 49-66. Link

Held, K., Antonijevic, I. A., Künzel, H., Uhr, M., Wetter, T. C., Golly, I. C., ... & Murck, H. (2002). Oral Mg2+ supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry35(04), 135-143. Link 

Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long‐term care facility residents in Italy: a double‐blind, placebo‐controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82-90.  Link

Jacka, F. N., Overland, S., Stewart, R., Tell, G. S., Bjelland, I., & Mykletun, A. (2009). Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. Australian &; New Zealand Journal of Psychiatry, 43(1), 45-52. Link

Piao, M., Cong, X., Lu, Y., Feng, C., & Ge, P. (2017). The role of zinc in mood disorders. Neuropsychiatry, 7(4), 378-386. Link

Sawada, T., & Yokoi, K. (2010). Effect of zinc supplementation on mood states in young women: a pilot study. European journal of clinical nutrition, 64(3), 331-333. Link

Takase, B., Akima, T., Uehata, A., Ohsuzu, F., & Kurita, A. (2004). Effect of chronic stress and sleep deprivation on both flow‐mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clinical cardiology, 27(4), 223-227. Link

Nechifor, M. (2009). Magnesium in major depression. Magnesium research, 22(3), 163-166. Link

Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Link

Papadopol, V., & Nechifor, M. (2011). Magnesium in neuroses and neuroticism. Magnesium in the central nervous system. University of Adelaide Press, Adalaide, 269-281. Link

Cherasse, Y., & Urade, Y. (2017). Dietary zinc acts as a sleep modulator. International journal of molecular sciences, 18(11), 2334. Link 

Widmer, J., Henrotte, J. G., Raffin, Y., Bovier, P., Hilleret, H., & Gaillard, J. M. (1995). Relationship between erythrocyte magnesium, plasma electrolytes and cortisol, and intensity of symptoms in major depressed patients. Journal of affective disorders, 34(3), 201-209. Link

Barra, A., Camardese, G., Tonioni, F., Sgambato, A., Picello, A., Autullo, G., ... & Cittadini, A. (2007). Plasma magnesium level and psychomotor retardation in major depressed patients. Magnesium research, 20(4), 245-249. Link

Eby III, G. A., & Eby, K. L. (2010). Magnesium for treatment-resistant depression: a review and hypothesis. Medical hypotheses, 74(4), 649-660. Link