Meet the Body's Magnesium Needs Can Improve Sleep Quality, Is it True?

Illustration of sleeping. (Pexels/Cottonbro Studio)

JAKARTA - Having good sleep quality is very important, so that the body's health is maintained and can carry out activities smoothly the next day. However, some people find it difficult to have good sleep quality every night.

For those of you who have trouble sleeping or sleep poorly, then one thing you can do is meet the body's magnesium needs. Magnesium is a mineral that helps more than 300 enzymes to carry out various chemical reactions in the body.

The reactions include blood glucose control, blood pressure regulation, energy production, muscle and nerve function, to protein synthesis. Magnesium also acts as an electrical conductor that contracts muscles and makes the heart beat stably.

With this ability, magnesium can help improve sleep quality. Magnesium can turn proteins into chemicals that help make you sleepy.

Magnesium also plays a role in muscle relaxation and calming the nervous system. Overall, magnesium can have a calming effect on the body, potentially improving symptoms of anxiety, which is essential for good sleep quality.

"It (magnesium) can help relax muscles, and therefore can increase the function of the inhibitory neurotransmitter GABA (gamma-aminobutyric acid), which adds to its ability to help reduce anxiety," said neuroscientist Nicole Avena, PhD, quoted from Women's Health, on Friday, April 24, 2026.

For parents who often have trouble sleeping, magnesium is very useful because it helps relax their muscles that tend to be damaged.

"Parents tend to have more sleep problems, and they tend to have more muscular skeletal problems. Magnesium will help muscle relaxation," said sleep expert and neurologist, Chelsie Rohrscheib, PhD.

To meet the body's magnesium needs, you can get it from natural sources. Starting from green vegetables such as spinach, nuts, whole wheat, to dark chocolate.

In addition to natural food sources, you can also get magnesium through the consumption of supplements. The safe dose of magnesium is generally 250-350 mg per day for adults and is consumed one to two hours before going to bed.

However, in taking magnesium supplements, it is best to consult a doctor first. This is because the use that cannot be can cause side effects,

Side effects such as if you consume too much, it can cause dangerous hypermagnesemia for your health. Consulting for magnesium supplement consumption is also very important for those who suffer from kidney disorders, heart disease, or digestive problems.