Say goodbye to melatonin and hello to magnesium. Here are the best types of magnesium for sleep

If you had one negative experience with melatoninYou may be looking for other supplements to help improve yours sleep. Magnesium has gotten some attention recently as a supplement for better sleep quality. Several magnesium supplements are available that are easily absorbed by the body without causing major side effects. However, you should discuss it with your doctor before buying a magnesium supplement.

Let’s look at the benefits and types of magnesium supplements that can help you sleep better.

What is magnesium?

Magnesium is an essential mineral in the body that plays a key role in the regulation of blood pressure, protein synthesis, muscle and nerve function and blood sugar. Magnesium also helps with bone development, energy production, improving sleep and maintaining a normal heart rate.

Magnesium is present in many foods, such as:

• Green leafy vegetables
• nuts
• Legumes
• seeds
• Healthy grains
• Soy products

If your diet lacks such foods, you may need magnesium supplementation. Many magnesium supplements are available that provide many health benefits. You should talk to your doctor before taking magnesium supplements for your sleep.

Benefits of magnesium for sleep

Magnesium supplementation can help you sleep better and longer, resulting in less fatigue during the day. Magnesium it can also treat sleep disorders such as insomnia and restless leg syndrome, helping you fall asleep easily and improving sleep quality.

Improves insomnia

Insomnia is a condition characterized by difficulty falling asleep, staying asleep or waking up early. Affects approx 10 to 48% of the global population, with the percentage being higher for the elderly. Magnesium plays a role in production melatonina hormone associated with the body’s normal sleep-wake cycle. Studies suggest that magnesium deficiency can decrease the concentration of melatonin, thus interfering with sleep.

Magnesium can also be combined along with other supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality.

It can treat restless legs syndrome

Restless leg syndrome is a neurological condition that causes uncomfortable sensations such as tingling, creeping or crawling in your legs and an irresistible desire to move. RLS can disturb your sleep, making it difficult to sleep as people are forced to move their legs to relieve the sensations. Research suggests that magnesium supplementation can help relax your muscles, which can relieve your discomfort and make you fall asleep easily.

Calms the central nervous system

Magnesium can regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the excitement or firing of neurotransmitters and calms the nervous system. Magnesium can also inhibit the N-methyl-d-aspartate receptor which promotes muscle relaxation. Studies have also suggested that magnesium supplementation can reduce the concentration of the stress hormone, serum cortisol, which also calms the nervous system and promotes better sleep.

It can relieve anxiety and depression

Anxiety and depression can increase the risk of insomnia. Research suggests that magnesium can help mild to moderate anxiety and depressionwhich can also help improve sleep quality. Talk to your doctor about any concerns you may have about your mental health.

What type of magnesium is best for sleep?

Different types of magnesium supplements are available, each with its own health benefits. Here are some that can help you get a good night’s sleep:

• Magnesium glycinate: This form of magnesium can be easily absorbed from your body, promoting relaxation and better sleep. Being easily absorbed also means it is unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which can cause sleep problems.
• Magnesium L-threonate: Magnesium L-threonate is a safe and bioavailable form of magnesium that can help to improve sleep quality, mood swings and daytime activity.
• magnesium oxide: This form is less bioavailable than the other two. Research suggests that magnesium oxide may help improve insomnia symptoms in older adults.

The dose of magnesium for sleep

The amount of magnesium that a person can take each day depends on their age and existing health conditions. The recommended daily intake ranges from 400-420 mg for adult men and 310-320 mg for adult women, according to the Food and Nutrition Board at the Institute of Medicine of the National Academy.

This recommended amount is a general guideline for general magnesium intake, but not specifically for sleep. Talk to your doctor or a sleep expert before taking magnesium supplements for sleep. They can recommend the most suitable supplement for you, since some forms of magnesium can interfere with some prescription medications.

Basically

Magnesium supplements have recently gained popularity as a sleep aid. They can help calm your nervous system, relax muscles, improve depression and anxiety symptoms and can even treat conditions like restless leg syndrome and insomnia. Consult with your doctor before taking any magnesium supplements for sleep. Some vitamins and supplements can interfere with other medications and cause side effects, such as abdominal cramps, diarrhea or nausea. Your doctor can recommend the type and dose of magnesium most suitable for you.