If you’ve had negative experiences with melatonin, you may be looking for other supplements to improve your sleep. Magnesium has recently attracted attention as a supplement that improves sleep quality. There are several magnesium supplements available that are easily absorbed by the body without causing serious side effects. However, you should talk to your doctor about this before purchasing magnesium supplements.
Let’s take a look at the benefits and types of magnesium supplements that can improve your sleep quality.
What is magnesium?
Magnesium is an essential mineral in the body. important role For regulating blood pressure, protein synthesis, muscle and nerve function, and blood sugar levels. Magnesium also helps with bone development, energy production, improving sleep, and maintaining normal heart rhythm.
Magnesium is found in several foods, including:
- green and yellow vegetables
- nuts
- legumes
- seed
- whole grain
- soybean products
Magnesium supplementation may be required if your diet is lacking in such foods. Several magnesium supplements are available that offer a variety of health benefits. You should consult your doctor before taking magnesium supplements for sleep.
Magnesium benefits for sleep
Supplementing with magnesium can help you sleep better, stay asleep longer, and feel less tired during the day. Magnesium is also effective in treating sleep disorders such as insomnia and restless leg syndrome, helping you fall asleep easier and improving the quality of your sleep.
improve insomnia
Insomnia is a condition characterized by difficulty falling asleep, staying asleep, or waking up early. affects approximately 10-48% They make up a large proportion of the world’s population, and a large proportion of them are elderly. Magnesium plays a role in the production of the following substances: melatonina hormone associated with the body’s normal sleep-wake cycle. Research shows that a magnesium deficiency can reduce melatonin levels and disrupt sleep.
Magnesium is also available combined Use with other supplements such as melatonin and vitamin B complex to reduce insomnia symptoms and improve sleep quality.
Can be used to treat restless legs syndrome
Restless leg syndrome is a neurological disorder that: cause Unpleasant sensations of tingling, crawling, or creeping in the legs and an irresistible urge to move them. Restless leg syndrome disrupts sleep and makes it difficult to fall asleep because you are forced to move your legs to relieve sensation. the study It has been suggested that supplementing with magnesium can relax muscles, reduce discomfort, and help you sleep better.
calms the central nervous system
Magnesium regulates sleep by activating gamma-aminobutyric acid, a chemical messenger that suppresses neurotransmitter excitement and firing. calm the nervous system. Magnesium may also inhibit N-methyl-D-aspartate receptors, which promote muscle relaxation. Research also suggests It is thought that magnesium supplementation may reduce levels of the stress hormone serum cortisol, further calming the nervous system and promoting better sleep.
May relieve anxiety and depression
Anxiety and depression can increase your risk of insomnia. the study suggest Magnesium may help Anxiety and mild to moderate depressionit may also help improve sleep quality. If you have any concerns about your mental health, please consult your doctor.
What type of magnesium is best for sleep?
Several types of magnesium supplements are available, each with unique health benefits. Here are some things that can help you get a good night’s sleep.
- Magnesium glycinate: This form of magnesium is easy to produce. absorbed It hugs your body and promotes relaxation and quality sleep. Easily absorbed also means it is less likely to cause serious side effects. Magnesium glycinate can also help treat depression, which can cause sleep problems.
- Magnesium L-threonate: Magnesium L-threonate is a safe and bioavailable form of magnesium. help Improves sleep quality, mood swings, and daytime activity.
- Magnesium oxide: This form is less bioavailable than the other two. Research suggests that magnesium oxide can: improve Symptoms of insomnia in the elderly.
Magnesium intake for sleep
The amount of magnesium a person can take in daily depends on age and existing health conditions. Recommended daily intake According to the Food and Nutrition Board of the National Academies Institute of Medicine, it ranges from 400 to 420 mg for adult men and 310 to 320 mg for adult women.
This recommendation is a general guideline for overall magnesium intake, but is not specific to sleep. Consult your doctor or sleep specialist before taking magnesium supplements for sleep. They can recommend the most suitable supplement for you, as some forms of magnesium can interfere with certain prescription medications.
conclusion
Magnesium supplements have recently become popular as sleep aids. These can help calm the nervous system, relax muscles, improve symptoms of depression and anxiety, and may even treat conditions such as restless leg syndrome and insomnia. Consult your doctor before taking magnesium supplements for sleep. Some vitamins and supplements can interfere with other medications and cause side effects such as abdominal pain, diarrhea, and nausea. Your doctor will recommend the type and dose of magnesium that is best for you.
