Magnesium and sleep
Magnesium plays a central role in muscle relaxation and nerve function, making it an important factor for restful sleep. It supports the regulation of neurotransmitters and melatonin levels, which can shorten the time it takes to fall asleep and improve sleep quality. Magnesium deficiency is associated with sleep disturbances, nighttime muscle cramps, and restless sleep. Studies show that adequate magnesium intake can help reduce sleep disturbances and promote overall recovery. (Fatima et al., 2024)
Magnesium improves sleep quality in old age
Magnesium can positively influence age-related sleep changes. In a study with older adults, 20 days of magnesium supplementation led to a significant increase in deep sleep (slow-wave sleep) and increased delta and sigma brain activity in the sleep EEG. At the same time, nighttime cortisol levels decreased, while renin and aldosterone secretion increased, indicating a stabilizing effect on hormonal balance. These results suggest that magnesium can help improve the natural sleep rhythm in old age. (Held et al., 2002)
Magnesium and depression
Magnesium deficiency is associated with depression because it leads to neuronal dysfunction. Studies show that magnesium can be as effective as classic antidepressants while having fewer side effects. Low magnesium levels have been observed particularly in treatment-resistant depression. Magnesium positively influences serotonin levels and can quickly alleviate depressive symptoms. Adequate magnesium intake could therefore be an important component in the prevention and treatment of depression. (Eby, Eby & Murk, 2011)
Vitamin D improves sleep quality
A clinical study investigated the impact of vitamin D on sleep disturbances in adults aged 20–50 years. Participants received either 50,000 IU of vitamin D every two weeks for eight weeks or a placebo. At the end of the study, the vitamin D group showed a significant improvement in sleep quality, shortened sleep onset time, and increased sleep duration compared to the placebo group. The results suggest that vitamin D supplementation may have a positive impact on sleep. (Shahi Majid et al., 2017)
Vitamin D and Omega-3: Influence on serotonin and mental health
Vitamin D and omega-3 fatty acids play a crucial role in serotonin production and function in the brain. A deficiency in vitamin D and omega-3 (EPA and DHA) can impair serotonin synthesis, which has been linked to disorders such as ADHD, bipolar disorder, schizophrenia, and impulsive behavior. Vitamin D activates the enzyme that produces serotonin, while EPA promotes its release and DHA enhances its action at the receptors. Adequate intake of these nutrients could therefore help alleviate or prevent neuropsychiatric disorders. (Patrick & Ames, 2015)