The proven health benefits of magnesium There are numerous benefits which encompass stress reduction, enhanced hydration, decreased blood pressure, and better muscle development and recuperation. Besides these perks, many people hold the belief that the mineral can also improve the quality of one's sleep.
It's an enticing claim. Sleep is an area many people want to improve upon; adults between the ages of 18 and 60 should get seven or more hours of sleep per night, but about 35% of adults in a 2020 survey mentioned getting less sleep than that.
Some science backs up taking magnesium for sleep , but experts say more research is needed and that no supplement is a substitute for a healthy diet and good sleep practices.
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Does magnesium help you sleep?
Several promising studies indicate that magnesium might help enhance your sleep quality. One study For example, it was observed that a group of older adults who took 500 milligrams of magnesium before bedtime experienced improved sleep quality compared to those in the study who received a placebo. Additionally, the first group exhibited higher magnesium levels. melatonin those from the other group.
According to Josh Redd, NMD, who founded RedRiver Health and Wellness and authored "The Truth About Low Thyroid," melatonin serves as the hormone responsible for managing sleep patterns. Additionally, he notes that magnesium can aid in promoting restful sleep by helping regulate GABA levels—a neurotransmitter recognized for its ability to soothe the nervous system.
It's also known that "magnesium is involved in relaxing one's muscles," says Lisa Young, PhD, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim." As a result, she says the mineral "may help with restless leg syndrome which may affect sleep quality."
Despite these observations, additional research is required to understand fully how magnesium supplements influence sleep patterns. Kate Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, MN, notes that certain magnesium studies indicate "some improvement in either the length or quality of sleep." However, she cautions that "there isn’t strong scientific evidence supporting the link between magnesium and better sleep.”
What form of magnesium is most effective for improving sleep?
At the same time, experts indicate that natural treatments such as minerals Are safer, do not lead to dependency, and come with fewer side effects compared to certain sleep treatments like sleeping pills. As a result, magnesium might serve as an effective substitute for these drugs. If you're having trouble sleeping and considering trying this supplement, it’s advisable to consume it approximately half an hour prior to bedtime.
It’s important to mention that various types of magnesium supplements exist, with differing impacts on achieving quality sleep. For example, magnesium glycinate is noted for being easy on the digestive system, according to Redd. Additionally, magnesium citrate can aid in relaxing the body, as he points out.
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How much magnesium should I take?
The National Institutes of Health The Office of Dietary Supplements advises that adult men should consume between 400 and 420 milligrams of magnesium each day, whereas adult women should aim for 310 to 320 milligrams daily. This organization also provides specific guidelines for children as well as for women during pregnancy or lactation periods. "It’s fine to meet the recommended intake of magnesium every day," states Young, "but I advise against taking extremely high doses."
Individuals who take magnesium supplements ought to know that additional magnesium taken orally differs from the kind of magnesium present in their dietary intake. Zeratsky points out that taking extra magnesium might not be essential unless an individual either lacks sufficient levels of this mineral or consumes very little food high in magnesium. Examples of these nutrient-dense items encompass nuts such as almonds, peanuts, and cashews; various types of seeds; soy beverages; black beans; along with green vegetables including spinach.
According to the Office of Dietary Supplements, consuming excessive magnesium through diet doesn’t present a health hazard for those who are otherwise healthy since their kidneys can expel surplus amounts via urine. However, they warn that high levels of magnesium obtained from dietary supplements or medicines could lead to potential complications like nausea, stomach cramps, and diarrhea. Zeratsky echoes this sentiment regarding these possible side effects.
The positive aspect is that such side effects are uncommon for people who take magnesium within suggested levels, and even if this mineral doesn’t notably enhance sleep, its numerous health advantages persist.
The article initially appeared on USA TODAY: Can magnesium aid your sleep? This is what studies reveal.
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