When discussing sleep aids, many individuals immediately consider melatonin. Although it’s the most prevalent choice, melatonin isn’t effective for everybody. Various factors such as unusual dreams or experiencing daytime drowsiness can lead some to avoid using melatonin supplements for improved rest.
Fortunately, that’s not your sole choice. A different sleep enhancer that has recently become popular is magnesium, known for soothing your nervous system and aiding better sleep. Continue reading to discover the advantages of magnesium, various forms available, and recommended dosages, allowing you to determine whether it might be beneficial for improving your sleep.
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What is magnesium?
Magnesium
is a crucial mineral in the body that serves as
key role
In managing blood pressure, aiding protein synthesis, supporting muscle and nerve function, and controlling blood sugar levels, magnesium plays a crucial role. Additionally, it assists with bone formation, boosts energy production, enhances sleep quality, and sustains a regular heartbeat.
Magnesium can be found in various foods, including:
- Green leafy vegetables
- Nuts
- Legumes
- Seeds
- Whole grains
- Soy products
If your eating plan doesn’t include these foods, you might need to take magnesium supplements.
magnesium supplements
There are options available offering different health advantages. It’s important to consult with your physician prior to starting magnesium supplements for better sleep.
Advantages of Magnesium for Better Sleep
Taking magnesium supplements may assist you in achieving more restful and extended periods of sleep, which can lead to reduced fatigue throughout the day.
Magnesium
It can also address sleep issues like insomnia and restless leg syndrome, enabling you to doze off effortlessly and enhancing the overall quality of your rest.
Improves insomnia
Insomnia is a disorder marked by trouble with falling asleep, remaining asleep throughout the night, or premature awakening. This condition impacts approximately
10 to 48%
Of the world’s population, this percentage is even greater among older individuals. Magnesium is involved in the manufacturing process of various bodily substances.
melatonin
, a hormone linked to the body’s natural sleep-wake cycle. Research indicates that insufficient levels of magnesium may reduce melatonin concentrations, which could disrupt sleep patterns.
Magnesium can also be
combined
Along with other supplements like melatonin and vitamin B complex, to help lessen insomnia symptoms and enhance sleep quality.
Can address Restless Leg Syndrome.
Restless legs syndrome is a neurological disorder that
causes
Unpleasant feelings like tingling, creeping, or a crawly sensation in your legs accompanied by an overwhelming impulse to shift them around. Restless Leg Syndrome (RLS) can disturb your slumber, complicating the process of drifting off to sleep because individuals feel compelled to move their limbs to alleviate these sensations.
Research
suggests magnesium supplementation can help relax your muscles, which can relieve your discomfort and make you fall asleep easily.
Calms the central nervous system
Magnesium can regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the excitement or firing of neurotransmitters and
calms the nervous system
. Magnesium can also inhibit the N-methyl-d-aspartate receptor which promotes muscle relaxation.
Studies have also suggested
that magnesium supplementation can reduce the concentration of a stress hormone, serum cortisol, which further calms the nervous system and promotes better sleep.
May relieve anxiety and depression
Anxiety and depression can increase the risk of insomnia. Research
suggests
that magnesium may help
anxiety and mild to moderate depression
, this might also enhance your sleep quality. It’s important to discuss any worries regarding your mental well-being with your healthcare provider.
Which form of magnesium works best for improving sleep?
Various forms of magnesium supplements exist, offering distinct health advantages. Here are some options that might aid you in achieving better rest at night:
-
Magnesium glycinate:
This type of magnesium can be readily absorbed.
absorbed
By your body, enhancing relaxation and improving sleep quality. Its easy absorption also implies it is less likely to result in significant adverse effects. Additionally, magnesium glycinate has the potential to alleviate depression, which might lead to issues with sleeping. -
Magnesium L-threonate:
Magnesium L-threonate represents a secure and absorbable version of magnesium that may
help
To enhance sleep quality, manage mood swings, and boost daily activities. -
Magnesium oxide:
This version of the form has lower bioavailability compared to the other two options. Studies indicate that magnesium oxide may be beneficial for this purpose.
improve
symptoms of insomnia in elderly individuals.
Magnesium dosage for sleep
The quantity of magnesium an individual can safely consume each day hinges on their age and any pre-existing health issues. The suggested
daily intake
The range is between 400-420 mg for adult males and 310-320 mg for adult females, as stated by the Food and Nutrition Board at the Institute of Medicine of the National Academies.
This suggested quantity serves as a broad recommendation for total magnesium consumption rather than being specific to improving sleep. Consult your physician or a sleep specialist prior to using magnesium supplements to aid sleep. They will be able to suggest the best form of supplementation for you because various types of magnesium may interact negatively with particular medications.
Bottom line
Recently, magnesium supplements have become popular as a natural remedy to promote better sleep. These supplements work by soothing your nervous system, relaxing muscle tension, alleviating signs of depression and anxiety, and might also address issues like restless leg syndrome and insomnia. However, it’s important to consult with your healthcare provider prior to starting any new magnesium supplement regimen. This precaution ensures these supplements won’t interact negatively with any current medications you’re using, which could lead to adverse reactions including stomach cramps, loose stools, or queasiness. A professional medical opinion will guide you toward finding the right form and quantity of magnesium supplementation tailored specifically for your needs.
This article provides education and information solely. It isn’t meant to offer health or medical guidance. For concerns about your medical condition or health goals, please seek advice from a healthcare professional or doctor.
