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

If you’ve had bad experiences with melatonin, you may be looking for other supplements to help improve your sleep. Magnesium has received some attention recently as a supplement to improve sleep quality. There are several magnesium supplements that are easily absorbed by the body and do not cause major side effects. However, you must discuss this with your doctor before purchasing magnesium supplements.
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 regulating blood pressure, protein synthesis, muscle and nerve function, and blood sugar. Magnesium also aids in bone development, energy production, improving sleep, and maintaining normal heart rhythm.
Magnesium is found in a variety of foods, such as:
- green leafy vegetables
- nut
- beans
- seed
- whole grains
- Soy products
If your diet is deficient in these foods, you may need to supplement with magnesium. There are several magnesium supplements that offer a variety of health benefits. You must talk to your doctor before taking magnesium supplements to promote sleep.
Magnesium Benefits for Sleep
Supplementing magnesium can help you get better, longer sleep, reducing fatigue during the day. Magnesium can also treat sleep disorders such as insomnia and restless legs syndrome, helping you fall asleep easily and improve sleep quality.
Improve insomnia
Insomnia is a condition characterized by difficulty falling asleep, difficulty staying asleep, or early awakening. It affects approximately 10% to 48% of the global population, with a higher proportion of the elderly. Magnesium plays an important role in the production of melatonin, a hormone associated with the body’s normal sleep-wake cycle. Research shows that magnesium deficiency reduces melatonin concentrations and interferes with sleep.
Magnesium can also be combined with other supplements, such as melatonin and B-complex vitamins, to reduce insomnia symptoms and improve sleep quality.
Can Treat Restless Leg Syndrome
Restless legs syndrome is a neurological condition that causes uncomfortable sensations in the legs such as tingling, crawling, or crawling, and an irresistible urge to move the legs. Restless legs syndrome can disrupt your sleep and make it difficult to fall asleep because people are forced to move their legs to relieve the sensation. Research shows that magnesium supplementation can help relax muscles, which can relieve discomfort and help you fall asleep easily.
Calms the central nervous system
Magnesium regulates sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the excitation or firing of neurotransmitters and calms the nervous system. Magnesium also inhibits N-methyl-d-aspartate receptors, thereby promoting muscle relaxation. Research also shows that magnesium supplementation can reduce concentrations of the stress hormone, serum cortisol, which further calms the nervous system and promotes better sleep.
Can relieve anxiety and depression
Anxiety and depression can increase the risk of insomnia. Research shows that magnesium may help relieve anxiety and mild to moderate depression, which may also help improve sleep quality. Discuss any concerns you have about your mental health with your doctor.
Which type of magnesium is best for sleep?
There are many types of magnesium supplements available, each with their own health benefits. Here are some ways to help you get a good night’s sleep:
- Magnesium Glycinate: This form of magnesium is easily absorbed by the body, promoting relaxation and better sleep. Being easily absorbed also means it is less likely to cause serious side effects. Magnesium glycinate can also treat depression that may cause sleep problems.
- Magnesium L-threonate: Magnesium L-threonate is a safe and bioavailable form of magnesium that helps improve sleep quality, mood swings, and daytime activity.
- Magnesium oxide: This form is less bioavailable than the other two forms. Research shows that magnesium oxide can help improve insomnia symptoms in older adults.
Magnesium dosage during sleep
The amount of magnesium a person can take each day depends on their age and any existing health conditions. According to the Food and Nutrition Board of the Institute of Medicine of the National Academies, the recommended daily intake is 400-420 mg for adult men and 310-320 mg for adult women.
This recommended amount is a general guideline for overall magnesium intake, but is not specific to sleep. Talk to your doctor or sleep specialist before taking magnesium supplements to promote sleep. They can recommend the best supplement for you, as some forms of magnesium can interfere with some prescription medications.
bottom line
Magnesium supplements have become popular recently as sleep aids. They can help calm the nervous system, relax muscles, improve symptoms of depression and anxiety, and even treat conditions like restless legs syndrome and insomnia. Talk to your doctor before taking any magnesium supplements for sleep. Some vitamins and supplements may interfere with other medications and cause side effects such as abdominal cramping, diarrhea, or nausea. Your doctor can recommend the type and dosage of magnesium that is best for you.