Investigating the Trend: Can Adding Magnesium to Your Water Truly Enhance Sleep Quality and Well-Being?

Can adding 400 milligrams of magnesium to your water enhance sleep quality and overall well-being?  According to a new health trend on TikTok and experts, there is some truth behind this trend.

Numerous foods, supplements, and even some prescription drugs include magnesium. As a catalyst, it works in more than 300 enzyme systems in the human body. This includes processes such as protein synthesis, muscle and neuron function, blood sugar regulation, and others. It also contributes to the structure of bones and maintaining a regular heart rhythm.

What is the daily requirement for magnesium? The recommended daily intake of magnesium varies with age and gender, but as a general guideline, experts recommend:

• Men (19-30 years): 400 mg
• Women (19-30 years): 310 mg
• Men (31 years and older): 420 mg
• Women (31 years and older): 320 mg

You can find magnesium in both plant and animal sources, and it is typically found in fiber-rich foods. Legumes, nuts, seeds, whole grains, and leafy vegetables like spinach and kale are rich sources of magnesium. This mineral is typically provided by diets high in fiber. Many foods, including morning cereals, are fortified with magnesium.

The magnesium content of certain commonly eaten meals includes:

• 1 oz. pumpkin seeds: 156 mg (37% daily value)
• 1 oz. chia seeds: 111 mg (26% daily value)
• 1 oz. dry roasted almonds: 80 mg (19% daily value)
• 1/2 cup boiled spinach: 78 mg (18% daily value)
• 1 cup plain or vanilla soymilk: 61 mg (15% daily value)
• 1/2 cup cooked shelled edamame: 50 mg (12% daily value)
• 2 Tbsp smooth peanut butter: 49 mg (12% daily value)

Water sources can also provide magnesium, but the amount varies by source and brand.

According to the results of the 2013-2016 National Health and Nutrition Examination Survey (NHANES), nearly half of Americans of all ages eat less magnesium than the projected average consumption. Particularly at risk for insufficient intake are males aged 71 and up, both male and female adolescents, and elderly men.

While the kidneys regulate magnesium excretion, dietary magnesium deficiency is uncommon in healthy individuals. However, certain health conditions can trigger magnesium deficiency:

• Gastrointestinal (GI) diseases, like Crohn’s disease and celiac disease, that involve chronic diarrhea and fat malabsorption.
• Type 2 diabetes, particularly when blood sugar isn't controlled, leading to an increase in magnesium loss in urine.
• Alcohol dependence can lead to poor dietary intake and GI issues, contributing to magnesium deficiency.
• Aging often leads to lower dietary intake of magnesium, which, in combination with chronic diseases and medication, can cause deficiency.

Magnesium supplements come in various forms, with different absorption rates. The forms that dissolve well in liquid are better absorbed in the gut. However, taking more than the tolerable upper level of 350 milligrams per day can result in toxicity, leading to a range of symptoms from nausea to cardiac arrest.

Despite potential risks, magnesium supplements can aid certain health conditions. Despite potential risks, magnesium supplements can aid certain health conditions. Research states that blood pressure, diabetes, and osteoporosis may be significantly affected by them. However, it isn't proven yet

A systematic review study conducted in 2023 explored the association between magnesium levels and sleep quality. Observational studies suggest a link between magnesium intake and sleep patterns, but clinical trials have shown uncertain associations. More extensive research is needed to establish the correlation.

A systematic review in 2020 concluded that there was no significant association between blood magnesium levels and generalized anxiety disorder.

While some TikTok users report reduced anxiety after adding magnesium to their water, it typically takes weeks or even months for supplements to exert their effects. Moreover, taking 400 milligrams of magnesium with water can lead to potential harmful effects, given the upper limit of 350 milligrams per day.

Incorporating magnesium and water into your routine is unlikely to enhance sleep or happiness. Usually, you won’t need magnesium supplements when you consume plenty of water and have a healthy diet. However, before making any significant changes in your diet, you first need to consult a dietitian or a doctor.