Understand the role of magnesium for restless legs for relaxation and a calm sleep
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Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

From restless legs to relaxation: Magnesium's role in easing discomfort

With such a demanding lifestyle, long working hours and stress; discomforts like fatigue, muscle cramps, and trouble sleeping on a daily basis are common these days. Often, we don't realize that these seemingly minor issues can be connected to nutrient deficiencies, one of the most overlooked being magnesium. 


Magnesium is an essential mineral that plays a vital role in muscle relaxation, nervous system function, and restful sleep. However, despite its importance, many people don’t get enough magnesium through their diet, which can lead to night-time discomforts like restless legs and difficulty falling asleep. 

This blog will explore the crucial role magnesium plays in easing restless leg syndrome (RLS) and promoting relaxation for better sleep. Let’s get started!


What is Magnesium?

Magnesium is a key mineral involved in over 300 biochemical reactions in the body.1 It is essential for regulating muscle and nerve function, balancing blood sugar levels, supporting bone health, and promoting heart health. One of its most significant roles is helping the muscles relax, making it a powerful ally for individuals who suffer from muscle cramps or night-time discomfort.


Why do we need Magnesium?

As mentioned above, magnesium plays a critical role in various processes of the body2. These are some of the reasons why we must ensure that our magnesium intake is adequate.

• Muscle Relaxation: Magnesium helps regulate muscle contractions and promotes relaxation, which is particularly helpful in preventing cramps and spasms.

• Nerve Function: This mineral plays a role in transmitting signals between the brain and the nervous system, supporting smooth and coordinated muscle movements.

• Sleep Regulation: Magnesium helps to regulate neurotransmitters, such as GABA (Gamma-aminobutyric acid), that calm the nervous system and help prepare the body for sleep.

• Calm and Relaxation: Magnesium can reduce stress hormones like cortisol, promoting feelings of relaxation that can ease tension before bed.

• Bone and Heart Health: Magnesium also supports strong bones3 and a healthy cardiovascular system, which are crucial for overall well-being.


What is the Recommended Dosage of Magnesium?

To get the full benefits of magnesium, it is important to consume the right amount daily. The recommended daily intake as per ICMR 2020 is4:

• Men: 440 mg per day
• Women: 370 mg per day


Despite the daily requirements, many people fail to meet these needs through diet alone, which can lead to deficiency. Magnesium deficiency can result in symptoms such as fatigue, muscle cramps, anxiety, and difficulty sleeping. In more severe cases, it can contribute to conditions like restless leg syndrome (RLS).


How Magnesium Deficiency Affects Sleep and Muscle Health?

You will be surprised to know that magnesium deficiency is quite common. However, most of us don’t realize it. 

Since magnesium plays a major role in muscle function and sleep regulation, a lack of it can lead to several health issues.


Signs and Symptoms of Magnesium Deficiency10:


• Muscle cramps or spasms, especially at night

• Restless legs, causing an urge to move the legs

• Difficulty falling or staying asleep

• Irritability and anxiety

• Fatigue and weakness

When magnesium levels are too low, the body struggles to maintain relaxed muscles, often leading to restless legs and poor sleep quality. Additionally, magnesium helps the body produce and regulate melatonin, a hormone that controls your sleep-wake cycle. Without adequate magnesium, sleep patterns can become disrupted, leading to issues like insomnia or frequent waking throughout the night.5




Role of Magnesium in Managing Restless Leg Syndrome

What is Restless Leg Syndrome RLS?

Restless leg syndrome (RLS) is a condition characterized by an uncontrollable urge to move the legs, often accompanied by uncomfortable sensations such as tingling, itching, or crawling. These symptoms typically occur in the evening or at night, making it difficult for individuals to relax or fall asleep.


The Connection Between Magnesium and RLS

Magnesium has been shown to alleviate the symptoms of RLS by promoting muscle relaxation and reducing leg cramps.6 Research suggests that magnesium helps by:

• Regulating Muscle Contractions: Magnesium blocks calcium, which is responsible for muscle contractions, allowing muscles to relax properly. This process can reduce the frequency and intensity of muscle cramps associated with RLS.

• Supporting Nerve Function: Since magnesium helps regulate nerve impulses, it can also reduce the tingling or twitching sensations that people with RLS often experience.

• Improving Sleep Quality: By promoting relaxation and balancing neurotransmitters, magnesium helps individuals with RLS fall asleep more easily and enjoy more restful, uninterrupted sleep.7

Several studies have explored the relationship between magnesium and RLS, showing that magnesium supplementation may help reduce symptoms, especially in individuals with magnesium deficiency. 


Which is the Best Magnesium Type for Restless Legs and Night-time Relaxation?

There are several forms of magnesium supplements, each with unique benefits for relieving restless legs and promoting better sleep. Here are some of the most common types:

• Magnesium Citrate: Known for its high absorption rate, magnesium citrate is often recommended for individuals who need to increase magnesium levels quickly. It is effective for muscle cramps and can help with sleep quality.8

• Magnesium Glycinate: This form of magnesium is bound to glycine, an amino acid that promotes relaxation. Magnesium glycinate is known for its calming effects and is ideal for those who suffer from insomnia9 or anxiety.11

• Magnesium Malate: Magnesium malate is helpful for muscle function and energy production, making it a good choice for individuals with muscle pain and fatigue.12

• Magnesium L-Threonate: This form is specifically known for its ability to cross the blood-brain barrier and is particularly beneficial for cognitive function and relaxation, making it useful for sleep and mood improvement.13


Tips to Incorporate Magnesium into Your Routine for Restful Sleep

Magnesium-Rich Foods10

One of the best ways to boost your magnesium levels is through a nutrient-rich diet. Here are some foods naturally high in magnesium:

• Leafy greens like spinach and kale
• Nuts and seeds (e.g., almonds, pumpkin seeds)
• Legumes such as black beans and lentils
• Whole grains like brown rice and quinoa
• Fish such as salmon and mackerel
• Avocados and bananas

Magnesium Supplements

For those who don’t get enough magnesium through diet alone, supplements can be a convenient way to ensure adequate intake. Always consult with a healthcare professional to determine the right type and dosage for your needs.

While magnesium can help alleviate symptoms of restless leg syndrome, it is important to consult with a healthcare provider if symptoms persist or worsen. In some cases, RLS may be linked to underlying medical conditions such as iron deficiency or nerve damage, and additional treatments may be required.

Magnesium supplements can be part of a comprehensive management plan for RLS, but they should not replace professional medical advice if symptoms are severe or affecting your quality of life.

Magnesium plays a vital role in easing restless legs, promoting muscle relaxation, and improving sleep quality. Whether through food sources, or supplements, ensuring you get enough magnesium can help alleviate night-time discomfort and lead to a more restful and relaxing sleep.

If you are experiencing restless leg syndrome or difficulty sleeping, incorporating magnesium into your routine may be a simple and effective solution. However, always consult with a healthcare professional before starting any new supplement regimen to ensure it is right for you.

References

  1. Alawi, A. M. A., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and research Directions. International Journal of Endocrinology, 2018, 1–17. https://doi.org/10.1155/2018/9041694

  2. Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 1–14. https://doi.org/10.1155/2017/4179326

  3. Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). An update on magnesium and bone health. BioMetals, 34(4), 715–736. https://doi.org/10.1007/s10534-021-00305-0

  4. ICMR - NIN. (2020). A brief note on nutrient requirements for Indians, the recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR). https://www.nin.res.in/rdabook/brief_note.pdf

  5. 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. DOAJ (DOAJ: Directory of Open Access Journals). https://doaj.org/article/0948678c0dcd4ff7a9fca8655625591f

  6. Jadidi, A., Ashtiani, A. R., Hezaveh, A. K., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complementary Medicine and Therapies, 23(1). https://doi.org/10.1186/s12906-022-03814-8

  7. González-Parejo, P., Martín-Núñez, J., Cabrera-Martos, I., & Valenza, M. C. (2024). Effects of Dietary Supplementation in Patients with Restless Legs Syndrome: A Systematic Review. Nutrients, 16(14), 2315. https://doi.org/10.3390/nu16142315

  8. Gorantla, S., Ravisankar, A., & Trotti, L. M. (2024). Magnesium citrate monotherapy improves RLS symptoms and multiple suggested immobilization test scores in an open-label pilot study. Journal of Clinical Sleep Medicine, 20(8), 1357–1361. https://doi.org/10.5664/jcsm.11206

  9. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies, 21(1). https://doi.org/10.1186/s12906-021-03297-z

  10. Magnesium: Fact Sheet for Consumers. Last reviewed on June 2,2022 available at: Magnesium - Health Professional Fact Sheet (nih.gov) last accessed on October 3, 2024.  

  11. Kovacevic, G., Stevanovic, D., Bogicevic, D., Nikolic, D., Ostojic, S., Tadic, B. V., Nikolic, B., Bosiocic, I., Ivancevic, N., Jovanovic, K., Samardzic, J., & Jancic, J. (2017). A 6-month follow-up of disability, quality of life, and depressive and anxiety symptoms in pediatric migraine with magnesium prophylaxis. Magnesium Research, 30(4), 133–141. https://doi.org/10.1684/mrh.2018.0431

  12. Abraham, G. E., & Flechas, J. D. (1992). Management of fibromyalgia: Rationale for the use of magnesium and malic acid. Journal of Nutritional Medicine, 3(1), 49–59. https://doi.org/10.3109/13590849208997961

  13. Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121
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