If you have had a negative experience with melatoninyou may be looking for other supplements to help improve yours sleeping. Magnesium has recently gained some attention as a supplement for better sleep quality. There are several magnesium supplements available that are easily absorbed by the body without causing major side effects. However, you must discuss this with your doctor before purchasing a magnesium supplement.
Let's take a look at the benefits and types of magnesium supplements that can help you sleep better.
What is magnesium?
Magnesium is an essential mineral in the body that plays a key role in regulating blood pressure, protein synthesis, muscle and nerve function, and blood sugar. Magnesium also helps in bone development, energy production, improving sleep and maintaining a normal heart rhythm.
Magnesium is present in several foods, such as:
- Green leafy vegetables
- Nuts
- The pods
- Seeds
- Whole grains
- Soy products
If your diet lacks such foods, you may need magnesium supplementation. A few magnesium supplements are available that provide various health benefits. You must talk to your doctor before taking magnesium supplements for sleep.
The benefits of magnesium for sleep
A magnesium supplement can help you sleep better and longer, resulting in less fatigue during the day. Magnesium it can also treat sleep disorders such as insomnia and restless legs syndrome, helping you fall asleep easily and improve the quality of your sleep.
Improves insomnia
Insomnia is a condition characterized by difficulty falling asleep, staying asleep, or waking up early. It affects approx 10 to 48% of the world population, with the percentage being higher among the elderly. Magnesium plays a role in the production of melatonina hormone associated with the body's normal sleep-wake cycle. Studies suggest that magnesium deficiency can reduce the concentration of melatonin, thereby interfering with sleep.
Magnesium can also be combined with other supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality.
It can treat restless legs syndrome
Restless legs syndrome is a neurological condition that the reasons unpleasant sensations such as tingling, creeping or crawling in the legs and an irresistible urge to move them. RLS can disrupt your sleep, making it difficult to fall asleep because people are forced to move their legs to relieve the sensations. Research suggests that magnesium supplements can help relax your muscles, which can ease your discomfort and help you fall asleep easily.
Calms the central nervous system
Magnesium can regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the arousal or firing of neurotransmitters and calms the nervous system. Magnesium can also inhibit the N-methyl-d-aspartate receptor which promotes muscle relaxation. Studies also suggest that magnesium supplementation can reduce the concentration of the stress hormone, serum cortisol, which further calms the nervous system and promotes better sleep.
It can relieve anxiety and depression
Anxiety and depression can increase the risk of insomnia. Research suggests that magnesium can help anxiety and mild to moderate depressionwhich can also help improve sleep quality. Talk to your doctor about any concerns you may have about your mental health.
Which type of magnesium is best for sleep?
Several types of magnesium supplements are available, each with their own health benefits. Here are a few that can help you get a good night's sleep:
- Magnesium glycinate: This form of magnesium can easily be absorb by your body, promoting relaxation and better sleep. It's easily absorbed, too, meaning it's unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which can cause sleep problems.
- Magnesium L-threonate: Magnesium L-threonate is a safe and bioavailable form of magnesium that can help to improve sleep quality, mood fluctuations and daily activities.
- Magnesium Oxide: This form is less bioavailable than the other two. Research shows that magnesium oxide can help improve insomnia symptoms in older adults.
A dose of magnesium for sleep
The amount of magnesium a person can take in a day depends on their age and any existing health conditions. The recommended one daily intake ranges from 400-420 mg for adult men and 310-320 mg for adult women, according to the Food and Nutrition Board of the Institute of Medicine of the National Academies.
This recommended amount is a general guideline for overall magnesium intake, but not specifically for sleep. Talk to your doctor or sleep expert before taking magnesium supplements for sleep. They can recommend a supplement that is best for you, as some forms of magnesium can interfere with certain prescription medications.
Bottom line
Magnesium supplements have recently gained popularity as a sleep aid. They can help calm your nervous system, relax muscles, improve symptoms of depression and anxiety, and even treat conditions such as restless legs syndrome and insomnia. Consult your doctor before taking any magnesium supplements for sleep. Some vitamins and supplements can interfere with other medications and cause side effects such as stomach cramps, diarrhea, or nausea. Your doctor can recommend the type and dose of magnesium that is best for you.