When it comes to sleep supplements, melatonin is often the first that comes to mind. However, melatonin doesn’t work for everyone and can leave some feeling groggy or nauseous the following morning. Fortunately, there are melatonin alternatives that can help with sleep, and magnesium is one of them.
To help you decide if magnesium is the right sleep aid for you, here are the potential benefits, types and dosage to consider. Just make sure you speak with your doctor before taking any new supplement.
What is magnesium?
Magnesium is an essential mineral in the body that plays a critical 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:
- Green leafy vegetables
- Legumes
- Nuts
- Seeds
- Soy products
- Whole grains
If your diet lacks such foods, you may require magnesium supplementation. Several magnesium supplements are available that provide various health benefits. But you should consult with your doctor before taking any magnesium supplements for your sleep.
Potential benefits of magnesium for sleep
Magnesium supplementation can help you get better and longer sleep, resulting in feeling less fatique during the day. Magnesium also can treat sleep disorders, such as insomnia and restless leg syndrome, helping you fall asleep easily and improving your sleep quality.
Decreases insomnia
Insomnia is a condition characterized by difficulty falling asleep, staying asleep or early waking. It affects about 10% to 48% of the global population, with the percentage being higher among older adults. Magnesium plays a role in the production of melatonin, a 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 with other supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality.
Can treat restless leg syndrome
Restless leg syndrome is a neurological condition that causes uncomfortable sensations: tingling, creeping or crawling in your legs and an irresistible urge to move them. RLS can disrupt your sleep, making it difficult to fall asleep as people are forced to move their legs to relieve the sensations. Research suggests that magnesium supplementation can relax your muscles, relieving discomfort and helping you fall asleep more 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 inhibit the N-methyl-d-aspartate receptor that 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 diminish anxiety and mild to moderate depression, which may also help to improve sleep quality. Speak with 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 having their own health benefits. The following are a few that can help you get a good night’s sleep:
- Magnesium glycinate: This form of magnesium can be easily absorbed by your body, promoting relaxation and better sleep. Being easily absorbed also means it is unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which may cause sleep problems.
- Magnesium L-threonate: A safe, bioavailable form of magnesium that can help improve sleep quality, reduce mood fluctuations and enhance daytime activities.
- Magnesium oxide: This form is less bioavailable than the other two. Research suggests that magnesium oxide can help to improve insomnia symptoms in older adults.
Magnesium dose for sleep
The amount of magnesium a person can take daily depends on their age and any existing health conditions. The recommended daily intake ranges from 400mg to 420 mg for adult men and 310mg to 320 mg for adult women, per the Food and Nutrition Board at 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 for sleep. They can recommend a supplement most suitable for you since some forms of magnesium can interfere with certain prescription drugs.
The bottom line
Magnesium supplements have recently gained popularity as a sleep aid. They can help calm your nervous system, relax muscles, improve depression and anxiety symptoms, and may even treat conditions like restless leg syndrome and insomnia. Consult with your doctor before taking magnesium supplements for sleep. Some vitamins and supplements may interfere with other medications or cause side effects like abdominal cramps, diarrhea or nausea. Your doctor can recommend the type and dose of magnesium most suitable for you.
Magnesium can help with sleep-related issues including reducing insomnia, helping with restless leg syndrome and more.
The correct dosage can change depending on your age and health. However, the recommended daily intake is usually between 400mg to 420mg for adult men and 310mg to 320mg for adult women.
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