Can magnesium make you tired
Pro Research Analysisby 
Searched over 200M research papers
Can Magnesium Make You Tired?
Magnesium is an essential mineral involved in numerous bodily functions, including muscle and nerve function, blood glucose control, and bone health. Recent research has explored its potential impact on fatigue and sleep, with mixed findings.
Magnesium and Chronic Fatigue Syndrome (CFS)
Several studies have investigated the role of magnesium in managing Chronic Fatigue Syndrome (CFS). One study found that patients with CFS had lower red blood cell magnesium levels compared to healthy controls. Magnesium supplementation in these patients led to improved energy levels, better emotional states, and reduced pain . Another study highlighted that magnesium deficiency is common in individuals with unexplained chronic fatigue, and supplementation improved magnesium body stores and antioxidant capacity, which could potentially alleviate fatigue symptoms .
Magnesium and Sleep Quality
Magnesium's role in sleep regulation has been a subject of interest. A longitudinal study from the CARDIA project found that higher magnesium intake was associated with better sleep quality and longer sleep duration. Participants with higher magnesium intake were less likely to experience short sleep durations (<7 hours) . Another study in elderly Australians found that low magnesium levels were linked to shorter sleep durations and increased telomere attrition, suggesting that magnesium deficiency could negatively impact sleep and cellular aging .
Magnesium Supplementation and Insomnia
A systematic review and meta-analysis focused on older adults with insomnia found that magnesium supplementation reduced sleep onset latency by approximately 17 minutes, although the improvement in total sleep time was not statistically significant. The quality of evidence was low to very low, indicating a need for more rigorous studies . Additionally, a study from the Jiangsu Nutrition Study indicated that higher dietary magnesium intake was associated with a reduced likelihood of daytime falling asleep in women, but not in men .
Magnesium and Muscle Soreness
Magnesium supplementation has also been studied in the context of muscle soreness and recovery. One study found that magnesium significantly reduced muscle soreness and improved perceived recovery after eccentric exercise . Another study reported that magnesium supplementation lowered inflammatory markers and enhanced recovery of blood glucose and muscle soreness post-exercise, although it did not significantly improve performance measures .
Conclusion
While magnesium supplementation appears to have beneficial effects on fatigue and sleep quality in certain populations, the evidence is not uniformly strong. Magnesium may help reduce symptoms of chronic fatigue and improve sleep quality, particularly in individuals with low magnesium levels. However, more high-quality research is needed to establish definitive recommendations. If you are considering magnesium supplementation for fatigue or sleep issues, it is advisable to consult with a healthcare provider to ensure it is appropriate for your specific needs.
Sources and full results
Most relevant research papers on this topic