Does magnesium work for sleep?

If you have ever spent the night staring at the ceiling, you know how stressful insomnia can be. It is more difficult to walk all day, let alone stick to your health goals. Sure, a cup of coffee could get you, but there is another strategy that could help.

Magnesium, often called a “relaxing mineral”, plays a role in calming the nervous system and helps you relax.

Almost half of the Americans do not have enough of this basic nutrient, so they are endangered without sleepless nights (3). If you are looking for a better closed eye, magnesium can only be a missing piece for your sleep puzzles.

Magnesium is a necessary mineral connected to more than 300 reactions in the body (3). It plays a key role in energy production, nervous function and muscle health. In addition to these general advantages, magnesium is particularly valuable to support sleep sleep (1, 3, 5).

According to Daisy Mercer, a registered dietitian on Myfitnesspal, studies show that about 48 % of people of all age groups in the United States consume less daily than the recommended amount of magnesium. And this may have an impact on sleep (3). Let’s dive into the benefits of a magnesium for sleep, so you can decide if it’s right for you.

As magnesium benefits sleep

Magnesium is often called a “relaxing mineral” because it plays an important role in calming the body and mind (5).

Here are several ways to work to support better sleep:

Can calm the nervous system

Magnesium promotes gamma-aminobutylic acid activity (GABA). This is a brain chemical that helps to calm the mind and release the body in preparation for sleep (5). Low GABA levels are associated with anxiety and sleep disorders, so the effect of magnesium on this neurotransmitter may be useful (6).

In addition, magnesium helps to reduce stress by regulating the body’s stress response system. Reduces the release of stress hormones such as cortisol, and promotes a more balanced nervous system (6).

By calming your brain and minimizing stress, magnesium can play a role in sleeping (6).

Can reduce insomnia

Magnesium promotes the production of melatonin, a hormone that controls the sleep cycle. And melatonin helps signal your body that it is time to rest (2).

If magnesium levels are low, melatonin production may be disrupted, which could lead to problems of lowering or falling asleep (2).

In addition to its role in the production of melatonin, it makes it a soothing effects of magnesium with a potential tool for solving insomnia. One analysis found that magnesium supplementation helped people fall asleep almost 20 minutes faster (5).

Another small study among adults with poor sleep quality found that magnesium supplement has led to an improvement in the quality of sleep (7).

Can help calm the syndrome of restless legs (RLS)

Some people consider magnesium useful for managing restless leg syndrome (RLS). RLS is a state characterized by discomfort in the legs that may disrupt sleep (2).

Some studies have found that magnesium can help alleviate symptoms, especially if RLS is associated with a lack of magnesium (8). However, Emily Sullivan dietology says the evidence does not support the use of magnesium for muscle cramps unless you are insufficient.

Magnesium can help with RLS when combined with vitamin B6 (9). One study found that this combo has helped to improve the symptoms of RLS and the quality of sleep (9).

Magnesium types

There are several common types of magnesium accessories, each with different features. Here are some of the more common forms.

• Magnesium citrate is often used to help with constipation because it may have a slight laxative effect (3).
• Magnesium GlycinatE is known for its calming properties and is often recommended to support sleep (10).
• Magnesium oxide can be used as a laxative or to relieve heartburn3).
• Maluzík Magnesium It is considered to be a very absorbable form of magnesium. Some people use it to alleviate pain in fibromyalgia, although studies do not support this use (12, 13).
• Magnesium It can be found in the bathtub products. One study using a special form of oral magnesium chloride found that it has helped a small group of people to fall asleep faster (7).
• Magnesium L-threonate It excels for its ability to cross the barrier of bloody razite, so it is studied for its potential cognitive benefits (14).

The best magnesium for sleep

Magnesium glycineate is the best choice to help with sleep because of its ability to support relaxation and calm the nervous system (10). Combination of magnesium with glycine can be particularly useful to improve sleep quality and reduce insomnia (10).

Although there are no head studies to the head that suggests that magnesium glycine is the best magnesium for sleep, I prefer it over other forms of magnesium because it is well tolerated and unlikely to cause gastrointestinal side effects (10).

Magnesium dose

The recommended diet contribution (RDA) for magnesium varies according to age and gender, but in the range of 310-420 mg per day for adults (3).

For general health and sleep support, most experts propose to refill the range of 200-400 mg per day (3). However, before receiving more than 350 mg per day magnesium, check your doctor (3).

Meanwhile, there is no time for the day to take magnesium to sleep. Advantages come with long -term use. You may want to start with a lower dose, especially if you are new magnesium accessories to avoid potential disturbance of digestion (1). Also, as magnesium and calcium compete for absorption, it is best to avoid these two accessories together (1).

Sources of food that can help with sleep

Various foods of dense nutrients, including leafy vegetables, whole grains, nuts and seeds, are full of magnesium (3).

“Some good examples are chia seeds, pumpkin seeds, almonds and spinach,” says Mercer. “These foods can easily be added to your routine to support the corresponding levels of magnesium and therefore better sleep.”

Here are some other foods that provide nice support of magnesium (3):

• Tofu
• Oatmeal
• Potatoes
• Dark chocolate

Sprinkle pumpkin seeds or almonds on yoghurt or leave them as a separate snack. Add a little spinach to the morning smoothie to increase the magnesium content.

Including food rich in magnesium to your diet can help you meet your daily magnesium quota that can convert to the benefits of sleep (3). You can use Myfitnesspal To monitor food intake and ensure that every day the clamping of a range of foods increasing magnesium, such as leaf green and nuts.

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About the experts

Samantha Cassetty, Ms, RD, He is a nationwide food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good cleaning and co -author of Sugar Shock.

Daisy Mercer, RD, He is a curator of food data on Myfitnesspal. She graduated from her bachelor’s bachelors and dietetics at Colorado State University and completed a dietary internship in the San Diego Healthcare System.

Emily Sullivan, RD He is a curator of food data on Myfitnesspal. She won the bachelor’s degree and completed a dietary internship at Ohio State University and won the title of culinary art at Johnson and Wales University.

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Side effects of magnesium

While magnesium supplements are safe for most people, they can cause side effects, especially when taking high doses (3).

The most common side effects include digestive problems such as diarrhea, nausea or stomach cramps (3). These are often associated with certain types of magnesium such as magnesium citrate or magnesium oxide that have laxative effects (3).

Once I was at a business lunch and appeared the subject of magnesium. The person I dressed with shared that she started to take magnesium and could not be stomach because of the side effects. After discussing it, I learned that he was using magnesium, so I suggested switching to magnesium glycine. Later she let me know that this simple swap did a trick!

You want to minimize or avoid side effects, consider the following tips:

• Start with the smallest recommended dose and increase gradually if necessary (3).
• Child for molds such as magnesium or malaite malate that are softer on gastrointestinal (GI) system (GI) (GI) (GI) (GI) (GI) (GI)3).
• Hold less than 350 mg per day unless otherwise provided by the healthcare provider (3).

Other ways to improve sleep

While magnesium can play a role in promoting sleep, it can be useful pairing with other natural strategies and lifestyle adjustments (4).

Here are several other ways to improve sleep:

• Stick to a consistent sleep plan . Go to bed and wake up at the same time every day helps to regulate the inner clock of your body, which makes it easier to fall asleep (4).
• Create a soothing routine before bedtime . Relaxing activities such as reading, fine sections and meditation4).
• Reduce screen time before bedtime . Blue light emitted by devices may disrupt melatonin production (4). Try to set the device aside at least an hour before bedtime (4). (Longer is better.)
• Optimize your sleep environment . Keep your bedroom cool, dark and silence (4).
• Include food rich in melatonins. Foods such as cherries, kiwi and walnuts are natural sources of melatonin. The inclusion of these as part of a light snack can help support drowsiness (15).
• Avoid sleep wrecks. Reduce caffeine and alcohol intake in hours before bed. Avoid heavy dinners and refreshments at night to prevent digestive digestion during the night (4).

Myfitnesspal has useful Sleep function that connects to your Apple Watch or other sleeping device. You can use it to get your sleep and eating habits so you can better choose your sleep.

Combined with these practices, magnesium supplementation can complement your efforts by supporting relaxation and reducing factors such as muscle tension or stress that can disrupt sleep (10). Together, these approaches create a well -rounded strategy for better rest.

Frequently asked questions (FAQ)

Bottom line

Magnesium plays an important role in promoting sleep by reassuring the nervous system, supporting melatonin production and potentially reducing the symptoms of insomnia or a restless foot syndrome (10).

Even if you can use accessories to improve sleep, you can also increase the intake of magnesium using nutrient -rich foods such as leafy vegetables, nuts, seeds and dark chocolate (3).

The Sleep Function Myfitnesspal It integrates sleep data from your connected applications and provides information that can help you notice patterns in your diet that could affect your sleep. Download the app now.

Contribution Does magnesium work for sleep? He appeared for the first time Myfitnesspal blog.