The importance of quality sleep cannot be overstated. It is essential for our overall health and well-being. While there are several factors that can affect sleep, one mineral that has gained attention for its potential to improve sleep quality is magnesium. In this article, we will explore the role of magnesium in the body, its impact on sleep, and how to determine your magnesium needs.
Generally, the recommended dosage for magnesium supplementation that can help you sleep, is between 250-350 milligrams, however, there are various factors that determine the optimal amount. Things to consider include other dietary supplements that are taken, as well as other health issues. Ingesting too much magnesium may have an adverse effect on a good night’s rest as it can cause issues with your digestion, and of course, an overconsumption, in rare cases, leads to magnesium toxicity.
Understanding the Role of Magnesium in the Body
Magnesium is a mineral that plays a crucial role in various bodily functions. It is involved in over 300 enzymatic reactions, including energy production, muscle contraction, and nerve function. Magnesium also aids in maintaining normal heart rhythm, regulating blood sugar levels, and supporting bone health.
The human body does not produce magnesium on its own, so it must be obtained through diet or supplements. Unfortunately, studies show that many individuals do not meet their magnesium requirements, which can have a negative impact on overall health, including sleep quality.
The Importance of Magnesium for Health
Magnesium is vital for overall health and well-being. It helps maintain proper muscle and nerve function, supports a healthy immune system, and plays a role in regulating blood pressure. In addition, magnesium is involved in the production of DNA and protein synthesis.
Magnesium deficiency has been linked to various health issues, including cardiovascular disease, diabetes, and osteoporosis. Insufficient magnesium levels can also contribute to poor sleep quality, as it may result in muscle cramps, restless leg syndrome, or anxiety.
Magnesium and Its Impact on Sleep
Studies have shown that magnesium plays a significant role in promoting healthy sleep patterns. It has been found to help regulate the body’s natural sleep-wake cycle, known as the circadian rhythm. Magnesium supports the production of the sleep-inducing hormone melatonin, which helps signal to the body that it’s time to sleep.
In addition to its role in melatonin production, magnesium has been found to promote relaxation by binding to certain neurotransmitter receptors in the brain, such as GABA receptors. GABA is an inhibitory neurotransmitter that helps calm the nervous system, allowing the body to relax and fall asleep more easily.
It is also worth mentioning, magnesium deficiency has been associated with an increased risk of insomnia and other sleep disorders. Supplementing with magnesium has shown promising results in improving sleep quality and reducing the time it takes to fall asleep. It may also help alleviate symptoms of restless leg syndrome, a condition characterized by uncomfortable sensations in the legs that can disrupt sleep.
It’s important to note that while magnesium can be beneficial for sleep, it is not a cure-all for sleep problems. Other lifestyle factors, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and managing stress, also play a significant role in promoting healthy sleep.
In conclusion, magnesium is a vital mineral that supports various bodily functions and plays a crucial role in promoting healthy sleep. Ensuring an adequate intake of magnesium through diet or supplements can help maintain overall health and improve sleep quality. However, it’s always best to consult with a healthcare professional before starting any new supplements or making significant changes to your diet.
The Connection Between Magnesium and Sleep Quality
Magnesium deficiency has been linked to sleep problems such as insomnia and restless leg syndrome. Insufficient magnesium levels can disrupt the function of neurotransmitters involved in sleep regulation, leading to difficulty falling asleep or staying asleep throughout the night.
But what exactly is magnesium and how does it affect our sleep? Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. It is involved in muscle and nerve function, blood pressure regulation, and the production of DNA and protein. In terms of sleep, magnesium’s impact extends to its influence on sleep hormones.
How Magnesium Affects Sleep Hormones
As previously mentioned, magnesium supports the production of melatonin, a hormone that helps regulate sleep-wake cycles. Melatonin is often referred to as the “sleep hormone” because it signals to our body when it’s time to sleep and when to wake up. Adequate levels of magnesium can enhance melatonin production, promoting better sleep.
But that’s not all. Magnesium also affects other sleep hormones, such as cortisol, a hormone linked to stress. High levels of cortisol can interfere with sleep and lead to restlessness. Magnesium helps regulate cortisol levels, promoting a more relaxed state conducive to sleep. So, by ensuring we have enough magnesium in our bodies, we can help maintain a healthy balance of sleep hormones.
Magnesium and Insomnia: What’s the Link?
Insomnia is a common sleep disorder characterized by difficulty falling asleep or staying asleep. Research suggests that magnesium deficiency may contribute to the development of insomnia. Low magnesium levels can lead to increased levels of stress and anxiety, making it harder to unwind and fall asleep.
But how does magnesium help alleviate insomnia? Well, magnesium’s role in muscle relaxation may play a significant part. When our muscles are tense, it can be challenging to find a comfortable position to sleep in. This tension can also lead to restless leg syndrome, a condition in which individuals experience an uncontrollable urge to move their legs, often disrupting sleep. Adequate magnesium levels can help relax muscles, reducing the likelihood of restless leg syndrome episodes and promoting a more peaceful sleep.
While magnesium can have a positive impact on sleep quality, it is not a magical cure for all sleep problems. Other factors, such as lifestyle habits, stress levels, and underlying medical conditions, can also influence sleep. However, ensuring we have sufficient magnesium levels can be a step in the right direction towards improving our sleep.
Magnesium plays a vital role in sleep quality by influencing sleep hormones and promoting muscle relaxation. By maintaining adequate magnesium levels, we can support the production of melatonin, regulate cortisol levels, and reduce the likelihood of insomnia and restless leg syndrome. So, if you’re struggling with sleep, it may be worth considering whether you’re getting enough magnesium in your diet or if a magnesium supplement could be beneficial.
Determining Your Magnesium Needs
Every individual’s magnesium needs may vary based on factors such as age, sex, physical activity level, and overall health. The recommended daily intake of magnesium varies between 310 to 420 milligrams for adults.
Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is involved in over 300 biochemical reactions, including energy production, muscle and nerve function, protein synthesis, and blood pressure regulation.
Daily Recommended Intake of Magnesium
The National Institutes of Health provides guidelines for daily magnesium intake. For adult males aged 19-30 years, the recommended daily intake is 400 milligrams. Adult females aged 19-30 years are advised to consume 310 milligrams per day. These recommendations increase to 420 milligrams for males aged 31 years and older and 320 milligrams for females aged 31 years and older.
Meeting the recommended magnesium intake can be achieved through a balanced diet that includes magnesium-rich foods such as leafy green vegetables, nuts, seeds, whole grains, and legumes. However, it is worth noting that these values may vary based on individual circumstances, so it is always best to consult a healthcare professional to determine your specific magnesium needs.
Factors Influencing Your Magnesium Requirement
Several factors can influence an individual’s magnesium requirements. These include but are not limited to pregnancy, breastfeeding, certain medical conditions such as diabetes or gastrointestinal disorders, and medications that can deplete magnesium levels.
Pregnant and breastfeeding women have increased magnesium needs to support the growth and development of their babies. During pregnancy, magnesium is essential for the formation of the baby’s bones, teeth, and muscles. It also plays a role in maintaining the mother’s blood pressure and preventing preterm labor.
Individuals with diabetes may have higher magnesium requirements due to increased urinary excretion of the mineral. Magnesium supplementation has been shown to improve insulin sensitivity and glucose control in people with diabetes.
Gastrointestinal disorders such as Crohn’s disease or celiac disease can impair magnesium absorption and increase the risk of magnesium deficiency. In these cases, it is crucial to work closely with a healthcare provider to monitor magnesium levels and adjust intake accordingly.
Certain medications, such as diuretics, proton pump inhibitors, and antibiotics, can deplete magnesium levels in the body. It is important for individuals taking these medications to be aware of their magnesium status and consider supplementation if necessary.
Overall, understanding your specific magnesium needs is essential for maintaining optimal health. By considering factors such as age, sex, physical activity level, and any underlying medical conditions, you can ensure that you meet your daily magnesium requirements and support your body’s vital functions.
Magnesium-Rich Foods for Better Sleep
Incorporating magnesium-rich foods into your diet can help ensure adequate magnesium intake. Magnesium is an essential mineral that plays a crucial role in various bodily functions, including promoting better sleep. By adding magnesium-rich foods to your meals, you can support your overall health and improve the quality of your sleep.
When it comes to incorporating magnesium into your diet, there is a wide range of delicious and nutritious options to choose from. Here are some top food sources of magnesium that you can easily include in your daily meals:
Incorporating Magnesium into Your Diet
Magnesium can be found in a variety of foods, making it fairly easy to incorporate into your diet. One excellent source of dietary magnesium is leafy greens. Spinach and kale, for example, not only provide a generous amount of iron but are also packed with magnesium. Including these greens in your salads, smoothies, or sautéed dishes can boost your magnesium intake.
Legumes, such as black beans, are another fantastic source of magnesium. These fiber-rich foods not only support digestive health but also contain ample amounts of magnesium. You can enjoy black beans in soups, stews, or as a protein-packed addition to your salads.
Whole grains, like quinoa, are not only a great source of plant-based protein but also provide a good amount of magnesium. Incorporating quinoa into your meals as a side dish, salad base, or even as a substitute for rice can help increase your magnesium intake.
Nuts and seeds are also rich in magnesium. Almonds, for instance, are a crunchy and satisfying snack option that can contribute to your daily magnesium needs. Additionally, pumpkin seeds, sunflower seeds, and flaxseeds are excellent sources of magnesium that can be sprinkled on top of salads, yogurt, or added to your favorite baked goods.
For seafood lovers, certain types of fish, such as salmon and mackerel, are not only delicious but also provide a decent amount of magnesium. Including these fish in your diet can not only boost your omega-3 fatty acid intake but also contribute to your magnesium levels.
Lastly, dark chocolate is a delicious source of magnesium. Opting for dark chocolate with a high cocoa content can satisfy your sweet tooth while also providing a decent amount of magnesium. However, remember to enjoy dark chocolate in moderation as it is still calorie-dense.
Top Magnesium-Rich Foods to Consider
- Spinach: This leafy green is not only rich in iron but also packed with magnesium. Including spinach in your diet can support your overall health and promote better sleep.
- Almonds: These crunchy nuts are a great snack option and a good source of magnesium. Snacking on almonds can provide a satisfying crunch while also boosting your magnesium intake.
- Black beans: Legumes like black beans are not only high in fiber but also contain ample amounts of magnesium. Adding black beans to your meals can support digestive health and contribute to your magnesium levels.
- Quinoa: This versatile grain is not only a great source of plant-based protein but also a good source of magnesium. Incorporating quinoa into your meals can provide a nutrient-rich alternative to traditional grains.
- Salmon: Besides being an excellent source of omega-3 fatty acids, salmon also provides a decent amount of magnesium. Including salmon in your diet can support heart health and contribute to your magnesium intake.
Remember to incorporate a variety of these foods into your diet to ensure you receive the full spectrum of essential nutrients. By prioritizing magnesium-rich foods, you can support your overall health, improve your sleep quality, and enjoy a wide range of delicious meals.
Magnesium Supplements for Sleep
In addition to dietary sources, magnesium supplements can be used to meet your magnesium needs. However, it is important to choose the right supplement and take precautions when using them.
Choosing the Right Magnesium Supplement
There are various forms of magnesium supplements available, and each has its own absorption and bioavailability rates. Common forms include magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride. It is advisable to consult a healthcare professional to determine the most appropriate form and dosage for your specific needs.
Furthermore, it is essential to choose high-quality supplements from reputable manufacturers to ensure their safety and efficacy.
Precautions When Taking Magnesium Supplements
While magnesium supplements are generally safe for most individuals, there are some precautions to consider. Excessive magnesium intake can lead to diarrhea, nausea, and stomach cramps. Therefore, it is important to follow recommended dosages and consult a healthcare professional before starting any new supplement regimen.
If you are taking any medications or have any underlying health conditions, it is crucial to discuss the use of magnesium supplements with your healthcare provider to avoid potential interactions or adverse effects.
In conclusion, magnesium plays a vital role in promoting quality sleep. Adequate magnesium levels support the production of sleep-inducing hormones and help regulate sleep-wake cycles. While meeting your magnesium needs through diet is ideal, supplements can be used under the guidance of a healthcare professional. By understanding your magnesium requirements and incorporating magnesium-rich foods into your diet, you can improve your sleep quality and overall well-being.
Magnesium for Better Sleep: Does it Help & What Type Do You Need?If you’re someone who has trouble falling asleep or staying asleep, you likely already know that breaking the cycle of poor sleep can be difficult and frustrating.
There are things you can do, of course, to help improve your sleep quantity and quality. You could try abstaining from caffeine in the afternoon and evening. You could stick to a sleep schedule and stop all screen time an hour or two before bed. But these adjustments don’t help everyone. If you’re among those who have tried countless sleep “remedies” and not felt any benefits… what then?
There are multiple studies showing that the majority of American adults don’t consume enough magnesium [1]. Being magnesium deficient puts you at a higher risk for sleep disorders [2] and many other serious health issues. If your body is deficient in magnesium, you may find that supplementing with magnesium for better sleep is just the answer you’ve been looking for.
Read on to discover 4 important reasons why magnesium is important for helping you get better sleep and tips for finding the best type of magnesium for sleep.
Magnesium for Better Sleep: 4 Ways Magnesium Can Support You
Magnesium is one of the most prevalent minerals in the human body and every single cell and organ in your body requires it for performing hundreds of functions [3]. For example, more than 325 biological enzymes are dependent on magnesium, many of which are located in the nervous system [4].
Sleep promotion is one of the processes with which magnesium is intimately associated. Almost 50% of older adults suffer from insomnia. Not surprisingly, magnesium deficiency is also more prevalent in older adults.
A century ago, the average daily intake of magnesium for an adult was 475-500 mg. These days, typical magnesium intake is closer to 175-225 mg daily, which is nowhere near enough to satisfy your body’s requirements.
Magnesium works in four major ways to improve sleep quality:
#1. Magnesium Promotes Relaxation of the Brain & Nervous System
A brain that’s too busy will certainly not help you get to sleep. We don’t need studies to tell us that if we want to sleep well, we need to be able to relax at bedtime. This is where magnesium can help.
Probably the most important function magnesium has with regard to sleep is its ability to help calm down the central nervous system. This in turn helps the brain to power down for sleep. It also helps to keep the brain functioning at a calmer, more relaxed state throughout the night.
Curious about how that happens? Magnesium is believed to help promote relaxation by these 4 mechanisms:
#1. Magnesium activates the part of the nervous system that is necessary for resting and digesting – the parasympathetic nervous system [5].
#2. Magnesium is required for the regulation of certain neurotransmitters – chemical messengers that send signals throughout the brain and nervous system. In particular, magnesium increases the availability of gamma-amino-butyric-acid (GABA), which is a calming, relaxing neurotransmitter. When GABA levels are low, the brain has a much more difficult time quieting down enough for sleep [6,7]
#3. Magnesium promotes the secretion of the hormone melatonin, which helps regulate circadian rhythm and synchronizes sleep-wake cycles. In so doing, melatonin facilitates the transition to sleep and promotes more consistent and better sleep-wake cycles [8].
#4. Emotional and physical stress can deplete the body of magnesium. In fact, studies have shown that the higher our magnesium levels, the lower our cortisol levels. Cortisol is a hormone released in response to stressful situations and stressed thinking, and too much of it can keep you from sleeping well… or at all [9]. Magnesium has been shown to reduce cortisol levels [10].
#2. Magnesium Helps Improve Sleep Quality
There are two studies, in particular, that have shown that magnesium can be beneficial for helping to achieve a deeper and more relaxing state of sleep.
In a small 2012 double-blind placebo-controlled clinical trial (considered the gold standard of trials) [11], 46 elderly adults were given either 500 milligrams (mg) of magnesium or a placebo, for eight weeks. At the conclusion of the study, the group receiving the magnesium reported having a better quality of sleep. Researchers found they also had higher levels of melatonin and renin (another hormone that helps regulate sleep).
A 2011 study by Italian researchers [12] investigated elderly people with insomnia. The study participants received a supplement containing a combination of magnesium, melatonin, and zinc. The study participants reported:
- having an easier time getting to sleep
- better quality of sleep
- less of a problem awakening from sleep
- improved alertness the following morning
#3. Magnesium May Help Improve Mental Health
Anyone who has suffered from depression or anxiety will tell you that it absolutely can and does have a negative impact on sleep. Fortunately, recent research on magnesium shows it can benefit mental health.
Researchers have found that people with magnesium deficiencies often suffer from depression, anxiety, and a lack of ability to concentrate [13].
A 2015 American study [14] found that having low magnesium levels was significantly associated with depression – especially in younger adults.
Can magnesium supplementation help people who have depression and anxiety? A 2016 review of research [15] investigating magnesium and depression concluded:
“The mood-improving potential of magnesium compounds have been confirmed by the results of numerous pre-clinical and clinical studies. It seems that magnesium supplementation is well-tolerated and enhances the efficacy of conventional antidepressant treatments, and as such could be a valuable addition to the standard treatments for depression…”
A 2017 review of research [16] on magnesium and its effects on subjective anxiety in humans had mixed findings. Researchers stated that although the studies were fairly poor in design and more well-designed randomized controlled trials were required, the evidence thus far suggested a beneficial effect from magnesium for those suffering with anxiety.
#4. Magnesium May Provide Pain Relief
Pain is another reason why many people sleep poorly, and magnesium may have a role to play here as well.
Magnesium Eases Post-Op Pain
For instance, a 2013 meta-analysis of randomized controlled trials [17] investigating postoperative pain in surgical patients suggested that administration of magnesium to patients prior to surgery eased postoperative pain.
Magnesium for Migraines & Fibromyalgia
Migraine sufferers were found to benefit from magnesium [18], and those with fibromyalgia may also benefit from supplementing with magnesium [19]. While only preliminary studies have investigated the use of magnesium for fibromyalgia sufferers, this group has also been found to have magnesium deficiencies.
While it may be too soon to conclude whether magnesium is a viable treatment for chronic pain, the preliminary studies using magnesium supplementation either orally, transdermally (through the skin), or intravenously for fibromyalgia and other forms of chronic pain certainly suggest its potential.
8 Conditions That Can Create Magnesium Insufficiency
As you can see, having low levels of magnesium can either contribute to or cause sleep disorders and a number of other problems that can interfere with a good night’s sleep.
So, what are some of the causes of low magnesium levels? Here are 8 of the most common:
- Digestive diseases like Crohn’s disease, inflammatory bowel syndrome, leaky gut syndrome. These can impair your body’s ability to absorb magnesium properly.
- High carbohydrate diets can increase the elimination of magnesium.
- Certain medications including (but not limited to) laxatives, diuretics, and acid reducers whisk magnesium out of the body.
- Diabetes and insulin resistance. A magnesium deficiency has been observed with both conditions.
- Heavy use of alcohol. A magnesium deficiency is common among those who drink heavily.
- Poor diet devoid of green leafy vegetables and other magnesium-containing foods can cause magnesium deficiencies.
- Stress. Whether it be mental or physical stress, prolonged periods of stress really chew through the magnesium. Chronic stress is well known for depleting the body of magnesium, leading to a magnesium deficiency.
- Age. Many older adults have insufficient magnesium in their diets which is compounded by less efficient absorption of magnesium.
With over half the population being magnesium deficient and not sleeping as well as they could be, it’s not hard to see why magnesium for better sleep is becoming a go-to for many people.
Which Form of Magnesium Is Best for Sleep?
If you’ve determined that magnesium supplementation is something you want to try to see if it improves your sleep quality… how do you then go about choosing the best type of magnesium for sleep?
In case you’re not already aware, there are multiple types of magnesium available on the market. Some types include chelate, glycinate, citrate, malate, taurate, aspartate, orotate, oxide, chloride, carbonate, and sulfate, to name just some.
To make it even more confusing, you can purchase magnesium in many different formats such as capsule, tablet, liquid, cream, etc. With all of these choices… how do you know which kind will work best for you?
First off, we highly recommend consulting with your healthcare provider to determine if magnesium supplementation will be beneficial for you. More doctors than ever are becoming aware of the dangers of magnesium deficiency and the various health conditions that can be improved from sufficient magnesium intake [20].
The Best Magnesium for Sleep
When it comes to the best type of magnesium for sleep, we recommend looking for types of magnesium that are known to be highly bioavailable. This means that your body is actually able to absorb the mineral and send it where it needs to go.
Many types combine essential magnesium with amino acids or other chemical compositions since magnesium works best when it “binds” with other substances. This is what’s referred to as “chelated” magnesium.
Some of the best (most bioavailable) chelated types of magnesium include:
- Magnesium aspartate (magnesium + aspartic acid)
- Magnesium citrate (magnesium + citric acid)
- Magnesium glycinate (magnesium + glycine)
- Magnesium malate (magnesium + malic acid)
- Magnesium orotate (magnesium + orotic acid)
- Magnesium taurate (magnesium + taurine)
- Magnesium amino acid chelate (magnesium + a mixture of amino acids)
Magnesium citrate is often touted as the best type of magnesium for sleep, as is glycinate, malate, and taurate. But really, any type of magnesium that your body is able to easily absorb to help counter a magnesium deficiency is likely to do the job.
When to Take Magnesium for Sleep?
Another question people usually have when it comes to magnesium for sleep, is what time of day to take it? Magnesium isn’t like taking a sleep aid such as melatonin or a sleeping pill. In other words, you don’t need to take it a certain time before going to sleep in order to gain value from it (although if you find that helps you, then carry on).
The primary benefit of magnesium supplementation is reversing a magnesium deficiency. Therefore, even taking it in the morning can still benefit your sleep at night. Many people like to split their dose of magnesium and take half in the morning and half before bed. As with all new supplementation, consult with your healthcare provider and listen to your body to determine what schedule works best for you and your body.
New Organixx Magnesium 7 Contains Seven of the Best Types of Magnesium
Most magnesium supplements only contain a single type of magnesium. A few brands include two or more types, but very few contain multiple forms. Many of these multi-forms of magnesium also rely on one or more of the cheap kinds of magnesium or undesirable filler ingredients such as magnesium stearate.
New Organixx Magnesium 7 contains equal amounts of seven of the very best types of magnesium for sleep (and other health issues), along with two co-factors for better absorption and utilization… all with no stearates, fillers, or other junk ingredients. Magnesium 7 is a premium, broad-spectrum magnesium supplement that supplies 120% of the RDA of magnesium in each 2-capsule serving.
Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.
If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.
