# Nutritional roles of magnesium in sleep and health > Live situation record from CLSTR: https://clstr.news/situations/nutritional-roles-of-magnesium-in-sleep-and-health > Updated: 2026-10-18T03:41:30.000Z. Sources: 6. Developments: 2. Experts are examining the distinct biological functions of magnesium and melatonin regarding sleep and stress management. While melatonin is identified as a hormone primarily regulating the biological clock and circadian rhythms, magnesium is an essential mineral that supports muscle relaxation, nervous system function, and over 300 enzymatic reactions. Nutritionists recommend obtaining magnesium through dietary sources such as pumpkin seeds, nuts, legumes, leafy greens, and dried coriander. Research published in the journal Nature and Science of Sleep indicates that 250 milligrams of elemental magnesium daily, specifically in the form of magnesium bisglycinate, may reduce insomnia severity in adults, though researchers noted the effect on deep sleep duration was not confirmed. Medical experts caution against excessive supplementation, noting that it may not provide additional benefits for those with sufficient dietary intake and can lead to gastrointestinal issues or risks for individuals with kidney problems. ## Timeline ### 2026-10-18: Magnesium's role in muscle function, nutrition, and sleep quality Magnesium supports vital bodily functions and may aid sleep quality, though research suggests its impact on deep sleep is modest and supplementation should be approached with caution. 4 sources. https://clstr.news/cluster/magnesiums-role-in-muscle-function-nutrition-and-sleep-quality ### 2026-09-18: Magnesium and melatonin: understanding their distinct roles in sleep and stress Experts clarify the distinct roles of magnesium and melatonin: magnesium aids muscle and nerve relaxation, while melatonin regulates the biological clock for sleep timing. 2 sources. https://clstr.news/cluster/magnesium-and-melatonin-understanding-their-distinct-roles-in-sleep-and-stress --- Cite as: Nutritional roles of magnesium in sleep and health. CLSTR, https://clstr.news/situations/nutritional-roles-of-magnesium-in-sleep-and-health