Key Takeaways
Magnesium is not physically addictive, so you will not have withdrawal symptoms if you stop taking it. Some people may feel dependent on magnesium supplements, especially if they had a magnesium deficiency. Eating foods high in magnesium is the best way to get enough of this mineral.
Magnesium glycinate supplements have become a popular aid for improving sleep. However, some people online claim they’ve become addicted to the dietary supplement and find themselves unable to sleep well without it.
Is Magnesium Physically Addictive?
A physical addiction occurs when the body becomes physically dependent on a substance and experiences symptoms of withdrawal without it. There is no scientific evidence to support the notion that people develop a physical dependence on magnesium supplements.
Magnesium isn’t addictive in the way caffeine, nicotine, alcohol, or certain medications can be, said Ehsan Ali, MD, a board-certified internal medicine doctor, staff member at Cedars-Sinai Medical Center, and clinical instructor at UCLA.
“Your body doesn’t develop a physical dependence on it, meaning if you stop taking it, you won’t go through withdrawal or experience real physiological cravings,” Ali said.
Can You Become Psychologically Dependent?
While it’s unlikely to develop a physical addiction to magnesium supplements, Ali said a psychological or behavioral dependence is possible.
If you take magnesium supplements every night and notice you sleep better when taking them, your brain may start to associate them with rest.
If you then try to sleep without it, he said, you might feel anxious about sleeping or assume you won’t be able to sleep at all. This makes it harder to relax and, inevitably, harder to sleep.
You May Actually Have a Magnesium Deficiency
Although it is possible to develop this type of dependence, it’s more likely that you feel dependent on the supplement because you had a magnesium deficiency before taking it, said Heewon L. Gray, PhD, RDN, an associate professor of nutrition and dietetics at the University of South Florida.
Magnesium deficiency, also called hypomagnesemia, is relatively common among US adults, especially those with chronic conditions such as type 2 diabetes and heart disease.
“Symptoms of hypomagnesemia include sleep disturbances and insomnia, so individuals who do not consume adequate amounts of daily magnesium in their diet and take supplements to improve sleep may feel dependent when they stop taking them,” Gray said.
Magnesium is an essential mineral with a wide range of roles in the human body. The recommended daily intake for adults is 310-420mg, depending on age and sex.
Because magnesium plays a crucial role in calming the nervous system, regulating melatonin, and promoting muscle relaxation, taking it when you’re deficient can significantly improve sleep quality, Ali added. So, abruptly stopping it can negatively impact your sleep quality.
How to Get Enough Magnesium for Better Sleep
Many people do not regularly eat foods rich in magnesium, such as leafy greens, nuts, seeds, legumes, whole grains, and seafood, Gray said. But the best way to get enough essential nutrients, including magnesium, is by including nutrient-rich foods in your diet.
Gray said supplements are recommended if you find it challenging to get magnesium through your diet alone. If you plan to try a magnesium supplement, consider magnesium glycinate, as it’s easily absorbed by the body and gentle on the stomach.
For those who already take magnesium and may be worried they can’t sleep without it, Ali said it’s also a good idea to examine your overall sleep hygiene, including your wind-down routine, caffeine timing, blue light exposure, and stress levels.
While magnesium can be a helpful tool, he said it shouldn’t be the only thing holding your sleep together.
Thanks for your feedback!
What is your feedback?
Helpful
Report an Error
Other
Dining and Cooking