Magnesium is a basic mineral that plays a vital role in human body manufacture, bone formation, muscle contraction, and many other things. According to the survey, 43% of adult Americans in the United States currently lack their daily needs by diet alone. The ability of our nerves to send signals throughout our entire central nervous system (brain, spinal cord, etc.) Magnesium is a form of magnesium. For ATP energy, magnesium is required for carbohydrate and fat metabolism. According to mbg’s vice president of scientific affairs Ashley Jordan Ferira, this mineral is also needed for the production of DNA, RNA, and proteins.
Does Magnesium Help You Sleep
Magnesium aids you in falling asleep, but it also helps you sleep well. In older people with insomnia, studies and rat experiments have shown promising results.
What Type Of Magnesium Keeps You Awake?
Magnesium glycine is a magnesium salt that is an amino acid and neurotransmitter. Both stimulant and depressant roles in the brain can be played.
In general, it improves sleep quality, but there will be some people who have more of a rousing reaction to it than others (6, -.
– Some Magnesium Supplements Are Poor Quality Most people are unaware of how unregulated the supplement industry is (in most countries, including the United States).
Many companies slap a shiny label on a cheap product they import from a low-cost manufacturer, which is often poor quality. It’s also very simple to buy fake 5 star reviews on Amazon.
Although there are no studies on magnesium supplements in particular, there are some on a related sleep aid called melatonin.
According to one report, (-: Melatonin products did not meet the label within a 10% margin of the label’s assertion in more than 71% of drugs, and an additional 26% were found to contain serotonin.
The majority of other forms of supplements aren’t any better.
If you’re buying a magnesium supplement, it may have more or less magnesium than was expected on the label, or it may have other ingredients that it shouldn’t.
SummaryMagnesium glycinate may not necessarily be the cause of insomnia issues. Instead, there could easily be other ingredients in a particular brand that could cause problems. While it’s no guarantee, more expensive, reputable brands, with third party testing are the best signal of a high quality supplement.
3. Too Much Magnesium Can Lead to Side Effects
Just as low magnesium levels can lead to health problems like insomnia, having too much magnesium is also a problem.
The tolerable upper intake for adults is 350 mg of magnesium per day according to the NIH (9):
Supplements typically have up to a few hundred grams of elemental magnesium, and considering that some have more than is claimed on the label, it’s easy to see how you might accidentally go over the upper limit.
People who are on the small side need to be even more careful.
What Type Of Magnesium Is Best For Sleep?
Magnesium glycinate is the best form of magnesium for sleep. Magnesium glycinate is a form of magnesium and glycine, a non-essential sleep-inducing amino acid. GABA is an inhibitory neurotransmitter that acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors. Studies have shown that glycine improves sleep quality and promotes healthy sleep habits and REM cycles [R]. This is the primary reason why we include 400 mg of Magnesium Glycine in our sleep and strength supplement ZMT.
Magnesium Citrate Magnesium Citrate Magnesium citrate is a saline laxative that is more commonly used to treat occasional constipation. Magnes citrate, according to studies, may also help with muscle cramps and restless leg syndrome [R].
How Much Magnesium Should I Take At Night For Sleep?
Dimitriu says you can also take magnesium supplements to improve sleep. The recommended supplement dose is from 270 mg to 350 mg for men and 280 mg to 300 mg for women. However, do not exceed the upper tolerable threshold of 350 mg a day, or you may experience abdominal cramps and diarrhea.
Magnesium supplements are available in a variety of forms, but magnesium glycinate is the one most commonly used in sleep research and can be purchased at most grocery or wellness stores. Magnesium glycinate is also less likely to cause diarrhea, which is a common side effect of magnesium supplements.
Magnesium supplements are not regulated by the US Food and Drug Administration (FDA), so consult with your doctor before trying it, Khayat says. A health-care professional can also advise you on what kind of medication, dosage, and frequency should be used.
Insider’s takeaway magnesium has found that it may help with sleep, but more research is required.
If you have a deficiency, taking a magnesium supplement will not help you sleep.
What Happens If You Take Magnesium Before Bed?
Magnesium helps the body relax. This nutrient reduces anxiety and helps you sleep longer. Melatonin, on the other hand, helps you sleep faster. Both magnesium and melatonin can be used to treat insomnia, and often in combination.
To determine which medication is right for you, always consult with your healthcare professional to see which is right for you.
How to Use Magnesium for Sleep Before starting magnesium supplements, try to get the right amount of nutrients in your diet. You should satisfy the bulk of your dietary requirements by eating nutrient-dense foods and beverages, according to the American Dietary Guidelines for 2020-202- This includes vegetables, whole fruits, grains, and whole grains, as well as dairy and protein foods.
If you are still having trouble sleeping, see your healthcare specialist. You want to ensure that there are no underlying sleep disorders or other issues affecting your sleep. Then you will speak to your doctor about additional magnesium supplements. Be sure to check into your current medications to ensure that the magnesium will not interfere with other medications.
Although you can take magnesium in the hours before bedtime as is recommended for melatonin, you can also take magnesium supplements throughout the day. Magnesium absorption is often dependent on other medications. For example, you should take antibiotics either 2 hours before or 4 to 6 hours after taking magnesium. To improve your sleep, consult your healthcare specialist to find out what kind of magnesium supplement you should take and when to take it.
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When Should I Take Magnesium Bisglycinate?
If not otherwise specified by the product instructions or your doctor, it is best to take magnesium supplements with a meal to reduce stomach upset and diarrhea. If your doctor instructs you otherwise, take each dose with a full glass (8 ounces or 240 milliliters) of water.
What Time Of Day Should You Take Magnesium?
Magnesium supplements can be taken at any time of the day as long as you’re able to take them regularly. For those people, taking supplements first thing in the morning may be the most convenient, while others may find that taking them with dinner or right before bed is better for them.
To ensure that you’re getting your daily dose, the most important thing is to set a schedule and stick to it. Summary The benefits of magnesium are linked to long-term use, and supplements can be taken at any time of the day, depending on what works for you.
Should be taken with food Although magnesium supplements are generally well tolerated, they can have multiple adverse effects. Digestive disorders such as diarrhea, nausea, and vomiting are among the most common side effects of magnesium supplements (9)). If you’re one of these side effects, taking magnesium supplements with food may help prevent them (10). However, if symptoms persist, consider consulting a licensed healthcare specialist to determine the right course of treatment for you.
summary: Taking magnesium supplements with food can help avoid side effects such as diarrhea, nausea, and vomiting.