5

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Did Your Sleep Requirement Increase with Mg Supplementation?

Answered on August 19, 2014
Created March 18, 2011 at 12:06 AM

I wanted to experiment with magnesium supplementation in spite of my heavy spinach intake since I was reading some things about oxalate blocking almost all of the calcium absorption and probably a lot of the magnesium as well during digestion. Anyway, I started taking 150mg of magnesium citrate in the morning and at night, which seems like a fairly reasonable dose. The result has been that I have gone from never feeling tired to having it hit me pretty hard in the afternoon like it did pre-paleo.

Heretofore, I was getting about 7 hours of sleep on average and always felt great, but now 8 hours seems to be too little. I could certainly increase it further, but I'm trying to understand the physiological mechanisms at work here and why sufficient intake of Mg would result in an increased need for sleep. If there's just an acclimation period of circadian rhythm repair or something, that might sort of make sense, but this was really not expected. My GF started taking the same dose at the same times and sleeps the same amount and has experienced an identical effect. After looking around online, this seems to be a common reaction to ZMA, which is a zinc/magnesium supplement that is popular among bodybuilders.

Before and after supplementation I would fall asleep immediately and usually wake up once in the middle of the night and then fall back asleep without too much difficulty, so I wasn't taking this to help with sleep, just to make sure I'm not deficient.

Medium avatar

(39831)

on March 18, 2011
at 04:48 AM

5% gets absorbed from spinach.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on March 18, 2011
at 03:12 AM

i have been taking slomag which is 143 mg per two tablets adn am wiped out...today was better because i got a little more sleep lastnight..

Be1dbd31e4a3fccd4394494aa5db256d

(17969)

on March 18, 2011
at 02:13 AM

I find that too much supplemental magnesium (which means more than 150mg for me) saps the joy right out of me and makes me a zombie. It's probably better to get it through food, but also difficult.

Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on March 18, 2011
at 12:51 AM

+1 Great question - anecdotally I've also felt I needed more sleep since I started supplementing magnesium.

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3 Answers

1
D7218bb81808358eb6d513f194520020

on March 18, 2011
at 02:30 AM

I hadn't considered that as a reason. But, I absolutely agree that my use of natural calm has opened my sleep window. Not that I mind too much. The other changes I've made as a part of my paleo transition have given me the time and incentive to enjoy the extra hour or two of sleep I often get.

0
77877f762c40637911396daa19b53094

(78467)

on March 18, 2011
at 01:39 AM

How much of an influence do OXALATES have on calcium absorption? All calcium? surely not...

Medium avatar

(39831)

on March 18, 2011
at 04:48 AM

5% gets absorbed from spinach.

0
Ab19df3ededa28f7bf7daeba8435b205

on March 18, 2011
at 01:36 AM

Gosh, I have been feeling horrible lately, maybe it is the Mag plus my lack of sleep....

Be1dbd31e4a3fccd4394494aa5db256d

(17969)

on March 18, 2011
at 02:13 AM

I find that too much supplemental magnesium (which means more than 150mg for me) saps the joy right out of me and makes me a zombie. It's probably better to get it through food, but also difficult.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on March 18, 2011
at 03:12 AM

i have been taking slomag which is 143 mg per two tablets adn am wiped out...today was better because i got a little more sleep lastnight..

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