While optimizing magnesium levels will improve many cases of insomnia, it will not solve the root causes of anxiety. As insomnia is a multifactorial issue, different testing solutions are necessary to find a solution that works best for you. This supplement has low risks and sound evidence. Moreover, it promotes better health. So, why should you consider it an effective solution for insomnia? Let’s discuss. Hopefully, this article will give you some valuable tips on using magnesium for sleep.
Benefits Of Magnesium
The benefits of magnesium for sleep are plentiful.
- Magnesium acts as a natural energy booster for the body, which helps it transition into a restful state.
- This natural mineral regulates various processes in the body, including muscle function and blood pressure.
- It also helps with anxiety and sleep disorders.
- Increasing your magnesium intake will help you get a good night’s rest. People with magnesium deficiencies often suffer from irritability and restlessness.
- It also aids in melatonin production, a hormone that regulates our sleep-wake cycle and helps us fall asleep at night. People may have trouble falling asleep without adequate magnesium intake, and experience disturbed sleep cycles.
- Research has shown that magnesium can help reduce the symptoms of restless leg syndrome, a condition in which people experience an uncontrollable urge to move their legs. This condition may be worse during the daytime than at night, and the symptoms may interfere with sleeping. Fortunately, magnesium may help reduce the frequency and severity of restless leg syndrome, which affects as many as ten percent of the population. But these are just a few of the benefits of magnesium for sleep.
- Another benefit of magnesium for sleep is its neuroprotective properties. Without magnesium, brain cells could lose their ability to regulate their circadian rhythm, causing the sleep phases to be erratic.
Side Effects Of Magnesium
This mineral plays a vital role in sleep regulation. The human body’s biochemical mechanisms are complex, and many of these problems can have adverse effects on our sleep.
Magnesium deficiency can increase anxiety, lead to restless legs syndrome, and cause us to feel stressed and irritable.
However, magnesium supplements can help balance these systems and help us sleep better and longer. Read on to find out more about the benefits of magnesium for sleep.
Medical Dosage Regulation
If you’re considering taking a magnesium supplement for sleep, consult your doctor first. The mineral can interfere with other medications, and you should discuss any possible side effects with your doctor before beginning a new supplement.
A magnesium supplement should typically be taken between 100 mg and 350 mg a day. If you have a medical condition, your physician may recommend a higher dose. While supplements are generally safe, you should discuss any side effects with your doctor before taking any supplement.
In a study of 46 healthy older adults who had trouble sleeping, dietary magnesium supplements improved sleep quality. Interestingly, magnesium supplementation increased melatonin and renin levels and decreased early morning awakenings. Although total sleep time did not differ significantly, the ISI showed a significant decrease in both groups.
The study was conducted over eight weeks. It was found that magnesium supplementation improved sleep quality and reduced the incidence of sleep apnea.
A recent study found that dietary magnesium supplements increased sleep time and sleep efficiency, decreased the ISI score, decreased the incidence of falls, and improved sleep quality. In addition, magnesium supplementation decreased cortisol levels and resulted in early morning waking.
Despite the results, there was no significant difference between groups regarding magnesium concentration in the blood. The results suggest that magnesium supplements can help improve sleep in older adults.
Although some research does not support magnesium as a sleep aid, it has gained popularity. This mineral helps maintain healthy nerve and muscle functions and regulate blood sugar levels. It also helps the body build DNA and bones.
It may even help you fall asleep more accessible if you’re suffering from insomnia and depression. If this is true, magnesium is undoubtedly worth a try. The evidence is thin, but the effects of magnesium on sleep are still promising.
Food Sources Of Magnesium
Among the many benefits of magnesium is its ability to promote good gastrointestinal motility. This mineral is essential for heavy sweating, so consuming one medium banana before bed can be helpful.
- Additionally, soy milk contains 15 percent of the Daily Value (DV) for magnesium, while regular milk contains 24 milligrams per cup.
- Yogurt is another good source of magnesium and contains zinc, which helps support the immune system.
- Lastly, bananas are a good source of potassium and magnesium, so eating one of these foods before bedtime can be a great way to improve your nighttime naps.
Studies have shown that 30% to 40% of the magnesium we eat in our diets is absorbed by our bodies. The U.S. Food and Drug Administration (FDA) defines this amount as the “Daily Value” for adults and children four years and older.
Although foods do not have to list the amount of magnesium in their ingredients, those containing more than 20 percent of the DV are considered high sources of magnesium and contribute to a healthy diet.
Another excellent source of magnesium is nuts. Nuts are considered superfoods due to their omega-3 fatty acids, vitamin E, and other nutrients. In addition to these nutrients, nuts are also high in magnesium.
Brazil nuts are an excellent source of magnesium, providing 25 percent of the RDA in just one ounce. Other great nuts are almonds, and cashews, which have twenty percent of the daily value of magnesium.
Safeness Of Magnesium
There is a debate about the safety of magnesium for sleep.
- Theoretically, it could work by regulating the GABA neurotransmitter linked to depression, anxiety, panic disorder, and chronic pain. However, research on this supplement has been limited, and it may not work for everyone.
- Research from the National Heart, Lung, and Blood Institute has shown that magnesium helps regulate the production of neurotransmitters in the brain, responsible for relaxing the body. Magnesium also regulates the hormone melatonin, which guides the body’s sleep-wake cycles. Magnesium also helps quiet nerve activity, which is critical for restful sleep. However, it may be best to use magnesium with other natural sleep aids to improve sleep quality.
- Regardless of the effectiveness of magnesium supplements for sleep, a diet that contains high levels of these minerals is vital for a healthy body. Consuming a high-quality diet rich in fruits and vegetables is the best way to stay healthy and get a good night’s sleep. Moreover, magnesium supplements can have adverse side effects, including the possibility of affecting certain medications. This is why it’s essential to speak with your physician or healthcare provider to find the best solution to your specific needs.
Effectiveness Of Magnesium
Studies have shown that magnesium supplements improve sleep efficiency and melatonin production. In addition, magnesium can reduce cortisol levels, decrease sleep onset latency, and improve sleep quality. When taken orally, magnesium can improve these sleep parameters. The study analyzed the brain EEG during sleep to determine how magnesium affects sleep. The study concluded that magnesium citrate (a form of magnesium easily absorbed in the body) supplementation improved sleep parameters in 100 healthy adults.
Studies show that taking a magnesium supplement can increase testosterone levels. Magnesium is found in all bodily tissues and regulates the activity of over 300 enzymes. According to the National Health and Nutrition Examination Survey, 68% of Americans are magnesium deficient. So, while magnesium supplements are inexpensive and natural, we recommend everyone consider using it. To learn more about how magnesium supplements can help improve your sleep, read the TestShock program.
Magnesium is a mineral readily available in nature and is not that hard to obtain. It has various qualities, and the most important of them is that it regulates sleep better, deficiency of it relates to various sleep-related ailments and thus it must be consumed through diets as it is available naturally or with supplements to keep a healthy sleep balance.
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