If you had a negative experience with melatoninyou may be looking for other supplements to help improve your sleep. Magnesium has recently gained attention as a supplement for better sleep quality. There are several magnesium supplements that are easily absorbed by the body without causing major side effects. However, you should discuss this with your doctor before purchasing a magnesium supplement.
Let’s 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 role key role in the regulation of blood pressure, protein synthesis, muscle and nerve function, and blood sugar. Magnesium also helps with bone development, energy production, improved sleep and the maintenance of a normal heart rate.
Magnesium is present in several foods, such as:
- Green leafy vegetables
- Nut
- Legumes
- Seeds
- Whole grains
- Soy products
If your diet is lacking in such foods, you may need magnesium supplementation. Several magnesium supplements are available and provide various health benefits. You should speak with your doctor before taking magnesium supplements for your sleep.
Benefits of magnesium for sleep
Magnesium supplementation can help you sleep better and longer, leading to less fatigue during the day. Magnesium can also treat sleep disorders such as insomnia and restless legs syndrome, helping you fall asleep easily and improve your sleep quality.
Improves insomnia
Insomnia is a condition characterized by difficulty falling asleep, staying asleep, or waking up early. This affects approximately 10 to 48% of the world’s population, with the percentage being higher among older people. 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 decrease melatonin concentration, thereby interfering with sleep.
Magnesium can also be combined along with other supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality.
May treat restless legs syndrome
Restless legs syndrome is a neurological disease that causes uncomfortable sensations such as tingling, crawling or crawling in the legs and an irresistible urge to move them. RLS can disrupt your sleep, making it difficult to fall asleep since people have to move their legs to relieve the sensations. Research suggests that supplementing with magnesium can help relax your muscles, which can ease your discomfort and make you fall asleep easily.
Calms the central nervous system
Magnesium may regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces arousal or activation 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 can help mild to moderate anxiety and depressionwhich can also help improve sleep quality. Talk to your doctor about any concerns you may have about your mental health.
What 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 absorbed by your body, promoting relaxation and better sleep. Being easily absorbed, it is also unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which can lead to sleep problems.
- Magnesium L-threonate: Magnesium L-threonate is a safe, bioavailable form of magnesium that can help to improve sleep quality, mood fluctuations and daytime activities.
- Magnesium oxide: This form is less bioavailable than the other two. Research suggests that magnesium oxide may help improve symptoms of insomnia in the elderly.
Dosage of magnesium for sleep
The amount of magnesium a person can take daily depends on their age and any health problems they may have. The recommended daily intake ranges from 400 to 420 mg for adult men and 310 to 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 a sleep expert before taking magnesium supplements for sleep. They can recommend the supplement that is best for you, as some forms of magnesium may interfere with some prescription medications.
Conclusion
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 can even treat conditions like restless legs syndrome and insomnia. Consult your doctor before taking magnesium supplements for sleep. Some vitamins and supplements may interfere with other medications and cause side effects such as abdominal cramps, diarrhea, or nausea. Your doctor can recommend the type and dose of magnesium that is best for you.
