Q: Does wine contain magnesium, and could it help me sleep?—Jenna, Columbus, Ohio
A: Magnesium has become a hot health topic online, and many people have turned to supplementing the mineral in an attempt to improve their sleep. On TikTok and beyond, wellness influencers promote magnesium mocktails and more as an easy, and tasty, way to sleep better. But what if a “sleepy girl mocktail” isn’t quite your style? Could you get similar benefits from a glass of wine?
Magnesium and Sleep
Magnesium supports the health of many crucial parts of the body, from muscles and nerves to bones and blood. It’s found in leafy greens, legumes, grains, dairy and more, and most healthy people get plenty from their diet. Older people and people with certain health conditions, including alcoholism, are prone to magnesium deficiency.
It’s thought that magnesium may promote relaxation, perhaps by affecting neurotransmitters, which could help people fall asleep. But the scientific evidence for magnesium’s role in sleep is fairly thin, and there’s nothing close to a scientific consensus that magnesium supplements are a good idea for people struggling to sleep well. For most people, there’s probably little risk of adverse effects, but as with any supplement, it’s always a good idea to talk to your doctor before trying it out.
What About Wine?
According to the United States Department of Agriculture, a glass of white wine contains 14.7 milligrams of magnesium, while a glass of red wine contains 17.6 milligrams. It’s recommended that adult women get around 300 milligrams per day and adult men get around 400 milligrams; people over the age of 50 should get slightly more.
Magnesium mocktail recipes vary widely in how much they call for, but 100–200 milligrams is a common amount. While a glass of wine provides a modest amount of the mineral, it’s quite a bit less than people tend to supplement for sleep.
Magnesium aside, wine’s relation to sleep is complicated. On the one hand, alcohol has sedative effects, which may make you feel drowsy and help you fall asleep. But alcohol also tends to disrupt sleep patterns and make you more prone to waking up at night—which will make you feel less rested in the morning. As always, moderation is the best bet, and it’s probably wise to avoid alcohol for an hour or more before hitting the hay.
As always, talk to your healthcare provider about incorporating wine into a healthy (and well-rested) lifestyle.—Kenny Martin
