Salmon, avocados, and nuts are foods rich in magnesium
Magnesium glycinate and citrate are among the most helpful in getting a restful night’s sleep
The proven health benefits of magnesium are many and include relieving stress, improving hydration, lowering blood pressure, and improving muscle growth and recovery. In addition to these benefits, many believe that magnesium can also improve one’s quality of sleep, according to a Yahoo post.
Some scientific studies support the theory that magnesium can help improve sleep. But experts say more research is needed, and that there is no alternative supplement to a healthy diet and prudent sleep practices.
Melatonin and gamma aminobutyric acid
The results of some promising scientific research indicate that magnesium can play a role in improving one’s sleep, as one study found, for example, that a group of elderly people who were given 500 milligrams of magnesium before bed had better sleep quality than the study participants who were given a placebo. The first group also showed higher levels of melatonin than the other group.
“Melatonin is the hormone that controls sleep,” says Dr. Josh Reed, author of “The Truth About Low Thyroid.” He adds that magnesium can also support sleep “by regulating levels of GABA—a neurotransmitter known to calm the nervous system.”
Muscle relaxation
It’s also known that “magnesium has a role in relaxing one’s muscles,” says Lisa Young, a professor of nutrition at New York University and author of “Finally Full, Finally Slim.” As a result, magnesium can “help treat restless leg syndrome that may affect sleep quality.”
Other than these findings, more research remains to be done on how magnesium affects sleep. Some studies of magnesium “suggest some benefit for improving the duration or quality of sleep,” says Kate Zeratsky, MD, a registered dietitian at the Mayo Clinic in Rochester, Minnesota, but adds that “the science supporting magnesium and sleep is not strong.”
When to take a magnesium tablet
At the same time, experts say natural remedies like minerals are safer, won’t cause dependence, and have fewer side effects than some sleep interventions like sleeping pills. Therefore, magnesium can be a good alternative to some medications. For anyone who struggles with sleep and would like to try taking magnesium, it’s best to take it regarding 30 minutes before bed.
It should also be noted that there are many forms of magnesium, and some are thought to contribute to a better night’s sleep than others, such as magnesium glycinate, which is one of these and is also “gentle on the stomach”. Magnesium citrate is another good option, Dr. Reid says, because it “promotes relaxation.”
The right dose
The Office of Dietary Supplements of the US National Institutes of Health recommends adult males get between 400 and 420 milligrams of magnesium per day, and adult women get between 310 and 320 milligrams per day.
Magnesium takers should also be aware that supplemental doses in supplement form are different from the magnesium naturally found in a person’s food, and that supplementation is not necessary unless a person is deficient in magnesium, or, as Dr. Zeratsky puts it, because “the diet lacks magnesium.” Magnesium-rich foods, such as nuts, including almonds, peanuts, and cashews, as well as seeds, soy milk, black beans, and leafy greens like spinach.
Rare side effects
The Office of Dietary Supplements says that “too much magnesium from food poses no risk to healthy individuals because the kidneys eliminate excess amounts in the urine,” while Dr. Zeratsky says it should be noted that problems may arise from taking “high doses of magnesium from supplements.” or medications,” such as nausea, abdominal cramps, and diarrhea.
The good news is that such side effects are rare for individuals who take magnesium within the recommended limits. Whether or not magnesium significantly improves sleep, its health benefits remain high.
