Discovering the Best Kind of Magnesium for a Good Night’s Sleep

Magnesium is a mineral that plays a crucial role in various bodily functions, including promoting relaxation and sound sleep. While magnesium is naturally present in many foods, such as leafy greens, nuts, and seeds, some people may need to supplement their intake to optimize their sleep quality. So, which kind of magnesium is best for sleep? Well, in this article, we explore the different types of magnesium supplements available and discuss their effectiveness in improving sleep.

Understanding the Role of Magnesium in the Body

Magnesium is involved in over 300 biochemical reactions in the body, making it an essential mineral for overall health. It supports proper muscle and nerve function, helps maintain a normal heartbeat, and contributes to bone formation. Additionally, magnesium has a calming effect on the brain, aiding in relaxation and sleep.

But what exactly is magnesium and why is it so important for our bodies? Magnesium is a mineral that is found in abundance in the human body. It is the fourth most abundant mineral, and it plays a crucial role in various physiological processes.

One of the key functions of magnesium is its involvement in energy production. It is a cofactor for many enzymes involved in ATP synthesis, the molecule that provides energy for our cells. Without sufficient magnesium, our bodies would struggle to produce the energy needed for basic functions like muscle contraction and nerve transmission.

In addition to its role in energy production, magnesium also plays a vital role in blood sugar regulation. It helps to maintain normal blood glucose levels by influencing the action of insulin, the hormone responsible for regulating blood sugar. Without adequate magnesium, our bodies may struggle to properly utilize insulin, leading to imbalances in blood sugar levels.

Magnesium is also important for maintaining healthy blood pressure levels. It helps to relax the smooth muscles in blood vessel walls, allowing for better blood flow and reducing the risk of hypertension. By promoting vasodilation, magnesium can help to lower blood pressure and reduce the strain on the cardiovascular system.

Furthermore, magnesium is involved in DNA synthesis, the process by which our cells replicate and repair genetic material. It plays a crucial role in maintaining the integrity of our DNA, ensuring that our cells can function properly and replicate without errors. Without sufficient magnesium, DNA synthesis may be compromised, leading to potential genetic abnormalities.

With all these important roles that magnesium plays in our bodies, it is no wonder that a magnesium deficiency has a negative impact on our sleep quality as well as other areas such as the nervous system, blood pressure, and more. If you are suffering from poor sleep quality, or combating issues that interfere with your ability to get restful sleep (ie. restless legs, muscle cramps, etc.) certain magnesium supplements may be the key to better sleep!

The Importance of Magnesium for Health

Aside from its sleep-promoting benefits, magnesium is vital for maintaining optimal health. This mineral plays a key role in energy production, blood sugar regulation, blood pressure management, and DNA synthesis. It also supports the immune system and helps improve mood and cognitive function.

Our immune system relies on magnesium to function properly. It helps to regulate immune cell activity and supports the production of antibodies, which are essential for fighting off infections and diseases. Without adequate magnesium, our immune system may be compromised, leaving us more susceptible to illnesses.

Magnesium also has a significant impact on mood and cognitive function. It plays a role in the production and regulation of neurotransmitters, the chemical messengers in our brains. Adequate magnesium levels are associated with improved mood, reduced anxiety, and enhanced cognitive performance.

Furthermore, magnesium is involved in the synthesis of serotonin, a neurotransmitter that is often referred to as the “feel-good” hormone. Serotonin helps to regulate mood, appetite, and sleep, and low levels of serotonin have been linked to depression and other mood disorders. By ensuring sufficient magnesium intake, we can support the production of serotonin and promote better mental well-being.

How Magnesium Affects Sleep

Research suggests that magnesium regulates the neurotransmitters involved in sleep, such as GABA (gamma-aminobutyric acid). GABA is a neurotransmitter that inhibits brain activity and promotes relaxation. Magnesium binds to GABA receptors in the brain, helping to calm the nervous system and prepare the body for sleep.

In addition, magnesium regulates melatonin, a hormone that controls the sleep-wake cycle. Adequate levels of magnesium can help increase melatonin production and promote a healthy sleep pattern.

So, if you’re struggling with sleep issues, incorporating magnesium-rich foods into your diet or considering magnesium supplements may be beneficial. However, it’s always important to consult with a healthcare professional before making any changes to your diet or supplement regimen.

Magnesium Deficiencies and Sleep Quality

One of the often overlooked factors affecting sleep quality is magnesium deficiency. A lack of this essential mineral can lead to a host of issues that disturb sleep, ranging from insomnia and frequent awakenings to more subtle problems like poor sleep quality. Magnesium deficiencies are surprisingly common and can significantly impact the body’s ability to fall asleep and stay asleep. A low level of magnesium affects the regulation of neurotransmitters and hormones such as melatonin, both critical elements for sleep.

Taking magnesium supplements can be an effective way to address these deficiencies and improve sleep quality. The recommended magnesium dosage varies depending on age, health condition, and specific sleep issues, but generally, supplementing can help bring your magnesium levels back to normal. Once normalized, many individuals find that they fall asleep more easily and experience deeper, more restorative sleep cycles.

Importantly, not all forms of magnesium are created equal, and some may be more beneficial for sleep than others. Types like magnesium citrate, magnesium chloride, and magnesium malate are among those frequently recommended for improving sleep. Before taking magnesium for sleep, it’s crucial to consult a healthcare provider for personalized advice on types and dosage, as an excessive intake can have adverse effects.

So, if you find yourself tossing and turning at night or struggling to fall asleep, consider getting your magnesium levels checked and speak to your healthcare provider regarding the benefits of magnesium for sleep. Along with other dietary supplements for naturally occurring minerals, magnesium levels have a profound impact on one’s ability to enjoy quality sleep and fight against sleep disorders.

Different Types of Magnesium Supplements

When it comes to magnesium supplements, there is no shortage of options to choose from. From magnesium citrate to magnesium oxide, magnesium glycinate, magnesium malate or magnesium chloride, there are seemingly endless varieties. Each type of magnesium supplement has its own unique characteristics and benefits. Understanding these differences can help you make an informed decision about which one is best suited for your needs.

Magnesium Citrate

Magnesium citrate is a commonly used supplement known for its multiple health benefits, including its potential role in promoting better sleep. This specific form of magnesium is often praised for its superior absorption rates, making it an efficient way to introduce this essential mineral into the body. Studies suggest that magnesium citrate can help regulate neurotransmitters, which send signals throughout the nervous system and brain. It’s these neurotransmitters that prepare your body for sleep, working closely with the body’s biological clock to regulate functions like sleep and wakefulness.

The relationship between magnesium citrate and sleep is further emphasized through its ability to support deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes relaxation. Magnesium citrate also has muscle-relaxing properties, which could help ease physical tension and contribute to a more restful night.

Magnesium Glycinate

If you have a sensitive stomach or are prone to digestive discomfort, magnesium glycinate may be the ideal choice for you. Highly absorbable and less likely to cause digestive issues compared to other types, magnesium glycinate is beneficial on various levels. In addition to its digestive benefits, magnesium glycinate is also known for its calming properties.

Many individuals turn to magnesium glycinate specifically to improve sleep quality and promote relaxation. It is generally acknowledged that magnesium glycinate is one of the best magnesium supplements for sleep in part for its ability to be easily digested by the body. There is the belief that magnesium glycinate plays a strong role in the regulation of one’s nervous system as well as its positive effects on muscle relaxation.

Magnesium Oxide

Magnesium oxide is often times used to support the digestive system and is typically found to be a stool softener. For this reason, magnesium oxide is not generally considered the best magnesium supplement for those looking to improve sleep quality as they may experience some adverse stomach issues. Though magnesium oxide will promote healthy magnesium levels, combating signs of a magnesium deficiency, as far as promoting restful sleep, it is not the go-to supplement. Those who struggle with constipation, however, may look to magnesium oxide for relief, in turn, resulting in a better night’s rest.

Magnesium Chloride

Magnesium chloride is another popular form of magnesium supplement that has garnered attention for its sleep-enhancing properties. As with various other forms of magnesium supplements, magnesium chloride comes in various forms like flakes, oils, and tablets, providing a versatile range of application methods.

When it comes to sleep, magnesium chloride is believed to have a calming effect on the nervous system, helping to prepare the body for a restful night. This form of magnesium is particularly effective in supporting the brain’s production of melatonin, the hormone responsible for regulating the sleep-wake cycle. The relaxing effect on muscles and nerves also contributes to better sleep quality.

Magnesium Malate

Magnesium malate is yet another form of magnesium that has shown promise in improving sleep quality. What sets magnesium malate apart is its combination with malic acid, an organic compound found in fruits like apples. This unique pairing is thought to enhance the bioavailability of magnesium, allowing for quicker absorption and effectiveness.

When it comes to sleep, magnesium malate is noted for its role in supporting the natural production of melatonin, thus helping to regulate sleep patterns. Perhaps one of the most compelling benefits is its ability to help individuals fall asleep more quickly. By activating the parasympathetic nervous system—the system responsible for calming the body and mind—magnesium malate creates a state of relaxation that is conducive to falling asleep. This makes it an attractive option for those who struggle with sleep onset latency, or the time it takes to transition from full wakefulness to sleep.

Ultimately, the choice of magnesium supplement depends on your individual needs and preferences. Whether you’re looking to improve sleep, support digestion, or promote overall well-being, there is a magnesium supplement out there that can help you achieve your goals. Magnesium citrate, magnesium glycinate, or any other forms of magnesium, the most important thing to do is support healthy magnesium levels.

How to Choose the Right Magnesium Supplement for Sleep

When it comes to selecting a magnesium supplement for better sleep, there are several factors that should be taken into consideration. Making an informed decision can greatly enhance the effectiveness of the supplement and contribute to a restful night’s sleep.

Considering Your Overall Health

Before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications, it is crucial to consult with a healthcare professional. They can assess your individual needs, review potential interactions, and recommend the most suitable form of magnesium for you.

For example, if you have kidney problems, certain forms of magnesium may not be suitable for you as they can put additional strain on your kidneys. On the other hand, if you have a magnesium deficiency, your healthcare professional may recommend a different form of magnesium that is more easily absorbed by your body.

By consulting with a healthcare professional, you can ensure that you are choosing the right magnesium supplement that aligns with your overall health needs.

Understanding Dosage and Side Effects

When it comes to taking magnesium supplements, including magnesium for sleep, understanding the appropriate dosage is essential. Magnesium dosage can vary depending on factors such as age, weight, and overall health.

It is advisable to start with a lower dosage and gradually increase as needed. This allows your body to adjust to the supplement and helps you determine the optimal dosage for your individual needs. Keep in mind that everyone’s response to magnesium may vary, so it is important to listen to your body and make adjustments accordingly.

Additionally, it is important to be aware of potential side effects that may occur if magnesium is taken in excess. While magnesium is generally safe when taken within the recommended dosage, some individuals may experience side effects such as diarrhea, stomach cramps, and nausea. If you experience any of these side effects, it is recommended to reduce the dosage or consult with a healthcare professional.

Incorporating Magnesium into Your Nightly Routine

To maximize the sleep-promoting effects of magnesium, it is essential to take it at the right time and in combination with other sleep-promoting habits.

Best Time to Take Magnesium for Sleep

Magnesium is best taken about an hour before bedtime. This allows enough time for the body to absorb and utilize the mineral for relaxation and sleep support. Consider establishing a consistent nighttime routine that incorporates magnesium supplementation as well as other calming activities, such as reading or practicing deep breathing exercises.

Combining Magnesium with Other Sleep-Promoting Habits

While magnesium can contribute to better sleep, it is important to adopt other healthy sleep habits as well. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Limit exposure to screens before bed and engage in relaxation techniques, such as meditation or stretching. By combining these habits with magnesium supplementation, you can optimize your chances of getting the best night’s rest possible!

Navigating the world of magnesium supplements can feel overwhelming, especially when you’re looking to improve something as crucial as sleep quality. From magnesium citrate’s superior absorption to magnesium malate’s quick action on sleep latency, each form of magnesium comes with its unique set of benefits. The key is to identify what your specific needs are and consult a healthcare professional for tailored advice. By taking into account factors such as your overall health condition, potential interactions with medications, and desired outcomes, you can make a well-informed choice. Remember, magnesium is just one piece of the puzzle. Combining this supplement with a healthy bedtime routine and lifestyle habits can significantly amplify its benefits. Sweet dreams!

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.

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Discover the Best Magnesium for Sleep: A Comprehensive Guide

Discovering the best magnesium for sleep can be a game-changer for individuals struggling with poor sleep quality. Magnesium, a key nutrient, is fundamental for keeping up our general well-being and prosperity. Find out how sufficient amounts of magnesium can aid in a better night’s sleep!

What is Magnesium?

Magnesium is a mighty mineral that plays an essential role in our bodies. It’s involved in over 300 biochemical reactions, making it crucial for maintaining optimal health and well-being. But what exactly does magnesium do? Let’s dive into the wonders of this magnificent mineral.

The Roles of Magnesium in Our Bodies

Fascinating stuff, right? Now that we’ve covered what magnesium does let’s explore why having enough of it matters so much for your sleep quality – because nobody wants to be tossing and turning all night long.

What Happens If I Don’t Have Enough Magnesium?

Without enough magnesium, it’s like attempting to drive a car without any fuel; you may be able to go for a while, but eventually, the consequences of not having enough will catch up with you. You may be able to coast for a while, but eventually, you’ll start experiencing some not-so-fun side effects. A magnesium deficiency can lead to various health issues and impact your overall well-being.

Muscle Cramps and Weakness

If you’ve ever experienced the agony of a muscle cramp in the middle of the night or struggled through a workout due to weak muscles, insufficient magnesium levels might be the culprit. This essential mineral plays a crucial role in muscle function and relaxation.

Nervous System Dysfunction

Magnesium helps regulate nerve impulses throughout our bodies. When we’re deficient in this vital nutrient, our nervous system can go haywire leading to symptoms such as tremors, anxiety, irritability, and even seizures.

Poor Sleep Quality

A lack of magnesium has been linked to insomnia and restless sleep patterns. Since this mineral aids in calming our nervous system down at night (more on that later), having too little of it can make catching those Zzz’s quite challenging.

Digestive Issues

Osteoporosis

Did you know that magnesium plays a key role in bone health? It helps with the absorption of calcium and maintains proper bone density. A deficiency can lead to osteoporosis, increasing your risk for fractures and breaks.

Cardiovascular Problems

Magnesium is essential for maintaining a healthy heartbeat, blood pressure, and overall cardiovascular system. Insufficient magnesium can cause issues with heart rhythm, and hypertension, and even raise the possibility of cardiac arrest or cerebrovascular accident.

If any of these symptoms sound familiar, it could be time to consider your magnesium consumption. Keep reading as we explore ways to boost your levels naturally through diet and supplements.

Without adequate magnesium, the body can suffer from symptoms such as exhaustion and muscle spasms. Realizing the correlation between magnesium and rest is critical for guaranteeing you get enough of this fundamental mineral.

Ever wondered why some people sleep like a baby while others toss and turn all night? One of the factors that play a crucial role in determining your sleep quality is magnesium. This essential mineral not only helps you fall asleep faster but also ensures you enjoy deep, restorative slumber throughout the night.

Magnesium’s Role in Sleep Regulation

Magnesium plays a vital role in regulating various bodily functions, including neurotransmitter synthesis and release, which directly affects our sleep-wake cycle. It acts as a natural muscle relaxant by blocking the excitatory neurotransmitter glutamate, thereby promoting relaxation and reducing anxiety levels.

Besides this, magnesium regulates melatonin production – the hormone responsible for controlling our circadian rhythm or internal body clock. Maintaining optimal melatonin levels, it ensures we get enough shut-eye at night to wake up feeling refreshed and rejuvenated every morning.

Research on Magnesium’s Impact on Sleep Quality

These studies highlight the potential benefits of magnesium for improving various aspects of sleep quality. However, it’s essential to note that individual results may vary depending on factors such as age, overall health status, and existing nutrient deficiencies.

Magnesium Deficiency: A Common Culprit Behind Sleep Troubles

Unfortunately, many people are unaware that they might be suffering from a magnesium deficiency which could be affecting their ability to get a good night’s rest. Factors like stress, excessive caffeine consumption, certain medications (such as diuretics or proton pump inhibitors), and inadequate dietary intake can contribute to low levels of this crucial mineral.

Magnesium’s relevance to restful sleep is essential knowledge, and it has a significant impact on improving the quality of slumber. Increasing your intake of magnesium can be beneficial for getting better restful nights of sleep; therefore, understanding how to increase your magnesium intake is key.

How to Increase My Magnesium Intake

If you’re looking to improve your sleep quality and overall health, increasing your magnesium intake is a great place to start. There are several ways you can do this through diet and supplementation. 

Magnificent Magnesium-Rich Foods

The most natural way to increase your magnesium intake is by incorporating more magnesium-rich foods into your daily meals. Here are some top choices:

You don’t have to be a gourmet chef or spend hours in the kitchen; simply adding these ingredients to salads or swapping out white rice for quinoa can make all the difference.

Magic of Magnesium Supplements

Sometimes our busy lives make it difficult to get enough magnesium from food alone. In such cases, taking high-quality magnesium supplements can be an effective solution. Some popular forms include:

  1. Please note: This list contains different types of magnesium supplements with varying absorption rates.
  2. Magnesium glycinate: Highly absorbable and gentle on the stomach, making it a top choice for improving sleep quality.
  3. Magnesium citrate: Commonly used to improve digestion and relieve constipation.
  4. Magnesium oxide: Less bioavailable but often used in higher doses due to its low cost.
  5. Magnesium chloride & magnesium sulfate (Epsom salt): Both can be absorbed through the skin when added to baths or foot soaks, providing relaxation and improved sleep quality.

It’s important to start with a low dose of magnesium supplements and gradually increase as needed. Consult your healthcare professional before starting any new supplement regimen.

Mindful Magnificent Meals: A Winning Combination.

Incorporating both nourishing edibles containing magnesium and top-notch supplements into your everyday regimen is a great way to make sure you’re obtaining the necessary amount of this essential mineral. By taking a proactive approach to your daily magnesium intake, you can help ensure that deficiency symptoms stay away and sleep quality remains high.

The Best Magnesium for Sleep

Now that the relevance of magnesium to our bodies and its association with sleep have been ascertained, let’s explore locating the most suitable magnesium supplements to assist you in obtaining restful slumber. Navigating the abundance of magnesium supplements on the market can be daunting, yet we are here to help you make an informed decision. But fear not. We’re here to guide you through this maze.

Magnesium Glycinate

Magnesium glycinate is a popular choice when it comes to improving sleep quality. Glycine, an amino acid renowned for its soothing effects on the brain and nervous system, is bound to magnesium in this form. The combination results in better absorption rates and fewer side effects compared to other forms of magnesium.

Magnesium Citrate

If constipation has been keeping you up at night, magnesium citrate might just be your new best friend. It’s a more gentle option than some laxatives while still being effective at promoting bowel movements. However, keep in mind that excessive use may lead to dehydration or dependency.

Magnesium L-Threonate

A relatively newer kid on the block, magnesium L-threonate, has shown promising results in enhancing cognitive functions like learning and memory due to its ability to penetrate brain cells effectively. While research specific to sleep improvement is limited thus far, anecdotal evidence suggests positive outcomes from using this form of magnesium before bedtime.

Tips for Choosing Your Magnificent Magnesium

Incorporating the right magnesium supplement into your daily routine can be a game-changer for improving sleep quality. So go ahead, give one of these mighty minerals a try, and say hello to sweet dreams.

Side Effects of too much Magnesium

Despite the numerous benefits of magnesium, it’s essential to be aware that overconsumption can result in adverse effects. Consuming excessive amounts of magnesium can lead to some unpleasant side effects. So before you go all-in on the magnesium train, let’s explore the potential consequences of overdoing it.

Potential Side Effects

In order to avoid these side effects and maintain optimal health, it’s crucial that you find the right balance of magnesium intake. Stick within recommended daily allowances and always consult a healthcare professional if you’re unsure about supplementation or experiencing adverse effects. Remember: moderation is key.

Other Ways to Improve Quality of Sleep

While magnesium plays a crucial role in promoting better sleep, it’s not the only factor that contributes to a good night’s rest. Let’s explore some other tried-and-true methods for improving your sleep quality.

Create an Evening Routine

An evening routine can signal your body and mind that it’s time to wind down and prepare for sleep. Consider incorporating activities such as reading, meditation, or gentle stretching into your nightly schedule. Remember, consistency is key – aim to establish a routine you can stick with every night.

Maintain a Healthy Diet and Exercise Regularly

Maintaining a balanced diet full of nutrient-dense whole foods can help sustain energy levels and foster better sleep. Additionally, engaging in regular physical activity has been shown to improve overall sleep quality. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week along with muscle-strengthening activities on two or more days each week.

Limit Caffeine and Alcohol Intake

Caffeine is a stimulant that can disrupt your ability to fall asleep if consumed too close to bedtime. To avoid this issue, try limiting caffeine intake after lunchtime or switching from coffee or tea to herbal alternatives later in the day. Similarly, alcohol may initially make you feel drowsy but ultimately disrupts REM (rapid eye movement) sleep cycles leading to poor-quality rest – so consider cutting back on alcoholic beverages before bed.

Create an Optimal Sleep Environment

Incorporating these techniques, in addition to magnesium supplementation, could assist with improving sleep quality and general health. Sweet dreams.

Frequently Asked Questions Best Magnesium for Sleep

Which version of magnesium is best for sleep?

Magnesium glycinate is considered the best form of magnesium for sleep due to its high bioavailability and calming effect on the nervous system. It promotes relaxation, reduces anxiety, and helps improve overall sleep quality.

Is magnesium glycinate or citrate better for sleep?

Magnesium glycinate is generally better for sleep than magnesium citrate. While both forms are easily absorbed by the body, glycinate has a calming effect on the nervous system that aids in promoting restful sleep. Citrate may cause gastrointestinal side effects which can disrupt your slumber.

Is it OK to take magnesium every night for sleep?

Yes, taking magnesium every night before bed can help improve your quality of sleep without causing harm when taken at appropriate doses. However, always consult with a healthcare professional before starting any supplement regimen to ensure safety and proper dosage.

Which is better: Magnesium oxide or glycinate?

Magnesium glycinate is superior to magnesium oxide because it has higher bioavailability and absorption rates. Glycinate also provides additional benefits such as improved mood and reduced anxiety levels while being less likely to cause gastrointestinal side effects compared to oxide.

Magnesium is an essential mineral that contributes significantly to our physical and mental well-being, particularly when it comes to sleep. Magnesium has been demonstrated to potentially assist in improving the quality of sleep we get each night. By increasing your intake of this nutrient through diet or supplements, you may be able to experience better sleep and wake up feeling more refreshed.

If you’re looking for the best magnesium for sleep, consider trying out natural forms such as magnesium glycinate or citrate. These types have been found to be more easily absorbed by the body compared to other forms like oxide or sulfate.

To experience the benefits of the best magnesium for sleep, try incorporating more foods rich in this nutrient into your diet or supplementing with high-quality products from Organixx. Don’t let poor sleep continue to impact your life – take action today!

Click here to learn more about how Organixx can help support your healthy lifestyle goals.

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.

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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].

sleepless-mature-woman-lying-in-bed-suffering-from-insomnia

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].

molecule-of-cortisol-hormone-and-adrenal-gland

#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:

#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.

depressed-woman-with-head-in-hands-facing-right

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

young-woman-hands-on-back-fibromyalgia-backpain

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:

  1. Digestive diseases like Crohn’s disease, inflammatory bowel syndrome, leaky gut syndrome. These can impair your body’s ability to absorb magnesium properly.
  2. High carbohydrate diets can increase the elimination of magnesium.
  3. Certain medications including (but not limited to) laxatives, diuretics, and acid reducers whisk magnesium out of the body.
  4. Diabetes and insulin resistance. A magnesium deficiency has been observed with both conditions.
  5. Heavy use of alcohol. A magnesium deficiency is common among those who drink heavily.
  6. Poor diet devoid of green leafy vegetables and other magnesium-containing foods can cause magnesium deficiencies.
  7. 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.
  8. 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?

woman-shopping-supplement-aisle-in-store

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:

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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.

Magnesium Supplement