Does magnesium help you sleep?
What is magnesium
Magnesium is a nutrient that plays a role in many important bodily functions . It plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and helps build bone and DNA. Some research shows it may also be a better alternative to counting sheep.
It may also help regulate neurotransmitters that are directly related to sleep. Neurotransmitters are chemicals that transmit messages between nerve cells in the brain and the body. (It’s important to note that magnesium only plays a supportive role in their function.)
If you follow a well-balanced diet, you are likely to get plenty of magnesium, because it is widely available in both plant and animal foods such as dairy products, leafy green vegetables, nuts, legumes, and whole grains. You are at risk of developing a magnesium deficiency if you:
- of the elderly .
- You have type 2 diabetes .
- You have a digestive disorder.
- You suffer from an alcohol use disorder.
Does magnesium help regulate sleep ?
Yes, magnesium has a role in regulating sleep . Taking magnesium can help get the rest that everyone wants. Some studies have found that magnesium supplements can:
- Make sleep easier.
- Improve sleep quality.
- Reduce symptoms of restless legs syndrome, which can interfere with a good night’s sleep.
What is the appropriate dose of magnesium to improve sleep?
Magnesium supplements are generally considered safe, but they may interfere with some medications, so talk to your doctor before taking any magnesium supplements.
The following are the Recommended Dietary Allowances (RDA) for magnesium, as suggested by the National Institutes of Health:
Ages 19-30 years old
- Men: 400 milligrams (mg)
- For women: 310 mg
Ages 31 and up
- For men: 420 mg
- For women: 320 mg
The best type of magnesium for sleep
- If you’re planning to try a magnesium supplement for sleep, look no further than these products: Magnesium glycinate (200 milligrams).
- Magnesium citrate (200 milligrams).
Magnesium oxide should be avoided because it is a stool softener and may be much less beneficial for insomnia.
Best time to take magnesium pills
Some doctors recommend taking the supplement 30 minutes before bed, and you should not take more than the recommended amount because more will not help you sleep better, but it may cause an upset stomach .
While magnesium may improve your sleep, it is not a substitute for a good sleep routine, so limit caffeine intake and create a dark, cool sleep environment and don’t use your smartphone or other devices before bed.
Benefits of magnesium pills
- Reduce insomnia : Insomnia is a common symptom of a magnesium deficiency. People with magnesium deficiency often experience disturbed sleep, as they wake up frequently during the night. Maintaining healthy magnesium levels often leads to deeper, healthier sleep. Magnesium plays a role in supporting deep sleep. and refreshing by maintaining healthy levels of GABA, a sleep-promoting neurotransmitter, research suggests that supplemental magnesium can improve sleep quality, especially in people with poor sleep, and magnesium can also help treat insomnia associated with sleep disorder and restless leg syndrome.
- Reducing stress and stabilizing mood : Magnesium also plays a key role in regulating the body’s stress response system, and magnesium deficiency is associated with increased stress and anxiety. Mood: This essential mineral has been shown to be effective in relieving symptoms of both mild to moderate anxiety and mild to moderate depression.
- Bone health : Magnesium plays an important role in bone formation and maintaining bone density, and helps the body effectively use the building blocks for strong bones including the nutrients calcium and vitamin D. The role of magnesium in bone health becomes increasingly clear with age, and higher magnesium intake is associated with By increasing bone density in older men and in postmenopausal women , magnesium has been shown to improve bone mass .
- Cardiovascular health : One of the most important functions of magnesium is to regulate muscle function throughout the body and this includes the heart muscle. The mortality rate is significantly higher in people at risk of developing cardiovascular disease.
- Improve blood pressure : Research has shown that in people with high blood pressure, supplemental magnesium can lower blood pressure. Magnesium is an effective blood pressure reducer in healthy adults with hypertension, adults with hypertension and diabetes, in addition to regulating blood pressure. Magnesium for the treatment of other cardiovascular diseases, including:
- Arrhythmia
- heart attack
- coronary artery disease
- cholesterol
- Male valve prolapse
- Metabolic health : Magnesium has an important function in regulating blood sugar and in glucose metabolism in the body. High magnesium levels are associated with a lower risk of type 2 diabetes . Low magnesium levels in the body are associated with insulin resistance, among people with type 2 diabetes. 2 25-38 percent also have a magnesium deficiency according to research.
Magnesium side effects
- Magnesium supplements can cause nausea, cramps and diarrhea, and magnesium supplements often soften stools.
- Magnesium supplements may interact with some medications, including diuretics, heart medications, or antibiotics. Check with your healthcare provider if you’re taking any medication before taking magnesium.
- People with diabetes, bowel disease, heart disease, or kidney disease should not take magnesium before speaking with their healthcare provider.
- An overdose of magnesium can cause nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
- People with kidney problems are more likely to experience a magnesium overdose. Symptoms of toxic magnesium levels can range from upset stomach and diarrhea to more serious symptoms of vomiting, confusion, slowed heart rate and dangerously low blood pressure . From magnesium to breathing problems, coma, irregular heartbeat and even death.
- Magnesium can interfere with some osteoporosis medications if doses are taken too close together. Magnesium can also interfere with some thyroid medications, and magnesium can worsen the side effects of some blood pressure medications and increase the effectiveness of some diabetes medications. [2]