Does magnesium improve sleep? Here’s what the experts have to say
What you should know
If you toss and turn at night, you may be seeking for any remedy to catch some shut-eye; but, can magnesium help you sleep? We decided to investigate the matter further and visit an expert, who described how magnesium may help you sleep better and when you should avoid taking magnesium supplements.
A good night’s sleep is essential for your health. According to the Cleveland Clinic, 70 million Americans have sleep disturbances. Adequate sleep is essential for your body’s recuperation, development, and repair, and lack of sleep may have a detrimental impact on your mood, stress levels, metabolism, and even your immune system over time.
Is magnesium, however, the savior we’ve been yearning for? According to Rohini Bajekal, a certified nutritionist and board-certified lifestyle medicine professional at Plant-Based Health Professional, magnesium is a plentiful mineral that regulates several processes in your body, including nerve and muscle function, blood glucose control, and blood pressure.
Magnesium may even increase melatonin synthesis and play a role in sleep regulation, allowing you to finally get a decent night’s sleep. Learn how below.
Does magnesium function as a sleep aid?
According to Bajekal, “there is minimal evidence to support everyone in the public using magnesium supplements for insomnia.” Magnesium, on the other hand, has been shown to promote comfortable and restorative deep sleep. It accomplishes this by preserving adequate levels of GABA (Gamma-Aminobutyric Acid), a neurotransmitter (chemical messenger) with sleep-enhancing and stress-reducing properties.”
According to study, magnesium can boost GABA and even bind to the neurotransmitter, slowing nerve activity and allowing you to sleep more easily. It is considered that magnesium can ‘soothe’ the neurological system and brain activity, allowing you to shut down faster.
According to Bajekal, magnesium deficiency may lead to poor sleep by affecting nerve communication and changing levels of sleep-inducing chemicals like melatonin.
Magnesium supplements are occasionally suggested to increase melatonin levels and promote sleep. According to some research, such as this publication published in the Department of Clinical Nutrition and Dietetics, 500mg of magnesium enhanced sleep duration, cycle efficiency, and melatonin concentration, lowering insomnia scores.
46 older adults were randomly assigned to receive 500mg of magnesium or a placebo everyday for eight weeks in the double-blind clinical experiment. The magnesium-supplemented group had a considerable rise in the aforementioned (cycle efficiency, melatonin concentration, and so on) and fell asleep faster, with less early awakening. That’s very remarkable.
Finally, there is some solid evidence that magnesium can help lower anxiety, which is a typical characteristic of individuals who have difficulty sleeping. MMW Advances in Medicine discovered that infusing magnesium helps balance the parasympathetic and sympathetic nervous systems (your fight-or-flight response to stress) and lessen symptoms like restless leg syndrome, which is aggravated by magnesium shortage.
The study explains how a magnesium supplement might help you sleep better at night. But, before we declare magnesium a miracle supplement, Bajekal cautions that current research is restricted and on a small scale, and there are other things to consider.
Should I use magnesium supplements?
According to Bajekal, certain populations appear to be more susceptible to insufficiency than others.
“Because magnesium insufficiency and increased urinary magnesium excretion (losing magnesium via your urine) can occur in those with insulin resistance, women with PCOS, as well as those with restless legs syndrome and the elderly, may benefit from magnesium supplementation.” “She made a remark.
However, she adds that determining your’magnesium status’ is tricky because the majority of it is stored in your cells or bones. In any case, prioritize getting your supplies from food before turning to supplements.
“Dietary assessments of people in the UK and the US frequently demonstrate that many of us consume less magnesium than is suggested,” says Bajekal.
The National Office of Dietary Supplements (ODS) recommends a daily dose of 300-400mg for healthy individuals, depending on circumstances like as age and pregnancy. Fortunately, magnesium is abundant in diet and does not require supplementation for the majority of individuals.
“I advocate eating a variety of healthy plant-based meals, such as dark leafy green vegetables like spinach, legumes like chickpeas and soya, whole grains, and nuts and seeds.” “As suggested by Bajekal.
Magnesium is found in a variety of meats, including chicken and beef, and even mineral water can help you get some extra doses – without the added calories. Maintaining a nutritious diet will allow you to easily meet your daily goal.
However, there are several situations when people may struggle. Deficiency may be exacerbated by a poor diet, certain drugs, or chronic illnesses such as Crohn’s or Celiac disease.
When should you use magnesium for sleep?
If you aren’t receiving enough magnesium in your diet at this point, see your doctor to discuss any underlying health concerns or contraindications to magnesium supplements, as well as when to take them if they’re appropriate. They can identify magnesium insufficiency and determine whether supplementation is required.
The symptoms of magnesium shortage, according to the ODS, include lack of appetite, nausea, and weakness, which can progress to numbness, tingling, cramps, and irregular heartbeat.
The first step is to examine your existing diet and strive to be as balanced and varied as possible, incorporating magnesium-rich foods on a regular basis. We’ve compiled a list of helpful natural sleep suggestions, including professional advise like avoiding blue light before bed and stretching to assist enhance your evening sleep habit.
Is too much sleep also a problem? An expert addresses the causes of oversleeping to help you achieve the Goldilocks bedtime routine. Current recommendations suggest taking magnesium supplements 1-2 hours (consistently) before night for sleep.