2023-11-02 07:00:00
Taking natural supplements can improve sleep. Discover the most appropriate choice between magnesium or melatonin.
Supplements to improve sleep quality are becoming increasingly popular for people who have difficulty sleeping. In this sense, melatonin, a hormone directly associated with the sleep cycle, is a widely used supplement.
However, the intake of magnesium, a mineral with multiple functions in the body, increases due to its relaxing and anti-stress effects. But which is the most recommended to improve rest?
What is melatonin and why is it a sleep supplement?
Melatonin is a hormone produced by the pineal gland in the brain. Whose main function is linked to the generation of sleep. This is related to the time of day and the amount of ambient light. Indeed, when darkness increases, the release of melatonin is greater.
Because of its fundamental role in the sleep-wake cycle, many people suffering from insomnia or other sleep disorders turn to melatonin supplements upon medical recommendation. It is a more natural supplement than an anti-anxiety pill. In all cases, it must be consumed under prior professional consultation.
Melatonin and circadian rhythm
Melatonin is an essential part of what we call the circadian rhythm. A set of physical and mental changes that respond to the “biological clock”. This clock monitors brain signals on a 24-hour cycle. Although the production of the hormone is natural, it decreases over the years.
At sunset, when it gets dark, the brain interprets that it needs to generate melatonin to initiate the feeling of sleep. However, many people with nighttime activities alter the natural circadian rhythm to delay falling asleep.
In these cases, or when frequent travel to different time zones changes the cycle, it is common to try melatonin supplements to counteract the side effects of the pace of life. The goal is to induce the feeling of sleep, at appropriate times, according to your personal routine.
How to ingest melatonin to sleep better?
Melatonin supplements are sold in different formats, such as pills, drops, and even gummies. A daily intake of one to three milligrams is considered safe and is generally recommended about two hours before bedtime.
The melatonin drop variant has an average dose of between 5 and 10 drops per day. For its part, if you prefer chewable gums, you must consider that each gum contains one milligram. Consumption must therefore not exceed three units.
A prior medical consultation should always be carried out to assess personal needs and the potential usefulness of the supplements. In addition, we must be aware that this is temporary help. But not a long-term solution.
Effects of melatonin
In general, the effects have nothing to do with relaxation or sedation, but rather with helping you fall asleep. Therefore, even if melatonin promotes faster falling asleep, it does not provide deeper or longer sleep.
In this regard, a scientific study suggests that people who use melatonin fall asleep on average 14 minutes earlier. This time increases to 21 minutes in children and adolescents.
Contraindications
Melatonin ingestion is not considered dangerous for most. Its possible side effects are nausea, headache, drowsiness and dizziness. Additionally, consuming more than the recommended amount may cause diarrhea or constipation.
Magnesium, a mineral to generate sleep?
Magnesium is a mineral essential for the functioning of the body. In fact, it is involved in more than 300 processes. Among them:
- It regulates muscle function.
- It stabilizes blood pressure.
- Magnesium participates in the formation of bone mass and DNA.
- It contributes to the functioning of the nervous and immune systems.
Additionally, magnesium is linked to the production of melatonin. It would therefore also affect falling asleep. It is commonly prescribed to relieve restless legs syndrome and as a relaxant. Especially if a mineral deficiency in the blood is confirmed.
How to take magnesium to improve sleep quality?
Unlike melatonin, magnesium is obtained from foods: spinach, broccoli, potatoes, pumpkin seeds, almonds, nuts and rice. A balanced diet should provide the sufficient amount of magnesium that the body needs.
Despite this, many people suffer from a mineral deficiency. Particularly adults over 55 years old due to the lower absorption capacity of the gastrointestinal system. In these cases, and always after consulting a professional, it is possible to ingest magnesium in the form of pills, lozenges or gelatinous gums.
Daily doses should not exceed 350 milligrams in adults. While for children under eight years old, the limit is 110 mg. Among the different variants of magnesium, the most used are magnesium citrate and magnesium oxide.
Effects of magnesium
Various scientific studies have evaluated the effects of this mineral on sleep and suggest that it can increase sleep duration by an average of 17 minutes per night. Magnesium is involved in the functioning of the nervous and muscular system. This is why it has relaxing properties.
Contraindications
Taking a larger amount than suggested may cause nausea, diarrhea, and cramping. Exceeding 5,000 mg per day carries a fatal risk.
Also read: 5 mindful meditation exercises to sleep better
How to choose between magnesium and melatonin?
To determine the convenience of each supplement, different factors should be considered. In situations of constant change in schedules or night work requiring daytime sleep, melatonin supplements may be best for you.
Considering age, magnesium is more functional for older people. For its part, melatonin is more versatile and cross-cutting in terms of the age groups that can use it.
Many products contain doses of magnesium and melatonin combined to other natural compounds, such as valerian or chamomile. In this sense, joint consumption is possible. Some data even indicates that sleep quality is better than with separate consumption.
Finally, whatever the choice of sleep supplements, it is preferable that it is indicated and monitored by specialists.
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