Say goodbye to melatonin and hello to magnesium. Here are the best types of magnesium for sleep

If you have Negative experience with melatoninYou may be looking for other supplements to help improve your condition He sleeps. Magnesium has received some attention recently as a supplement to improve sleep quality. Many magnesium supplements are available that are easily absorbed by the body without causing significant side effects. However, you should discuss this with your doctor before purchasing magnesium supplements.

Let’s take a look at the benefits and types of magnesium supplements that may help you sleep better.

What is magnesium?

magnesium It is an essential mineral in the body that plays a role The main role In regulating blood pressure, protein synthesis, muscle and nerve function, and blood sugar. Magnesium also helps with bone growth, energy production, improving sleep, and maintaining a normal heart rhythm.

Magnesium is found in many foods, such as:

• Green leafy vegetables
• Nuts
• Legumes
• Seeds
• Whole grains
• Soy products

If your diet lacks such foods, you may need magnesium supplements. numerous Magnesium supplements Available that provide various health benefits. You should talk to your doctor before taking magnesium supplements for your sleep.

Benefits of magnesium for sleep

Magnesium supplements can help you get better and longer sleep, resulting in less daytime fatigue. magnesium It can also treat sleep disorders such as insomnia and restless leg syndrome, helping you fall asleep easily and improving your sleep quality.

Improves insomnia

Insomnia is a condition characterized by difficulty falling asleep, staying asleep, or waking up early. Affects approx 10 to 48% of the world’s population, with a higher proportion among the elderly. Magnesium plays a role in the production of… MelatoninIt is a hormone linked to the body’s natural sleep-wake cycle. Studies show that magnesium deficiency can reduce melatonin concentration, thus interfering with sleep.

It can also be magnesium total Combined with other nutritional supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality.

Restless leg syndrome can be treated

Restless leg syndrome is a neurological condition Reasons Uncomfortable sensations such as tingling, creeping, or crawling in your legs and an irresistible urge to move them. Restless legs syndrome can disrupt your sleep, making it difficult to fall asleep because people have to move their legs to relieve the sensations. research It is suggested that magnesium supplements can help relax your muscles, which may ease your discomfort and make you fall asleep easier.

Calms the central nervous system

Magnesium can regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the excitation or release of neurotransmitters. Calms the nervous system. Magnesium can also inhibit the N-methyl-d-aspartate receptor which promotes muscle relaxation. Studies have also suggested Magnesium supplements can reduce the concentration of the stress hormone, cortisol, in the blood, which calms the nervous system and promotes better sleep.

May relieve anxiety and depression

Anxiety and depression can increase the risk of insomnia. research suggests That magnesium may help Mild to moderate anxiety and depressionwhich may also help improve sleep quality. Talk to your doctor about any concerns you may have about your mental health.

What type of magnesium is best for sleep?

Several types of magnesium supplements are available, each with its own health benefits. Here are some things that can help you get a good night’s sleep:

• Magnesium glycinate: This type of magnesium can be easily obtained Absorb it By your body, promoting relaxation and better sleep. Its ease of absorption also means that it is unlikely to cause serious side effects. Magnesium glycinate can also treat depression that may cause sleep problems.
• Magnesium L-Threonate: Magnesium L-Threonate is a safe, bioavailable form of magnesium Helps To improve sleep quality, mood swings and daytime activities.
• Magnesium oxide: This form is less bioavailable than the other two types. Research suggests that magnesium oxide can help with this It improves Symptoms of insomnia in the elderly.

Magnesium dosage for sleep

The amount of magnesium a person can take daily depends on their age and any existing health conditions. Recommended Daily intake It ranges from 400-420 mg for adult men and 310-320 mg for adult women, according to the Food and Nutrition Board of the Institute of Medicine of the National Academies.

This recommended amount is a general guide to total magnesium intake but not specifically for sleep. Talk to your doctor or sleep expert before taking magnesium supplements for sleep. They can recommend the most appropriate supplement for you since some forms of magnesium can interfere with some prescription medications.

Bottom line

Magnesium supplements have recently gained popularity as a sleep aid. It can help calm your nervous system, relax your muscles, improve symptoms of depression and anxiety, and may even treat conditions like restless leg syndrome and insomnia. Consult your doctor before taking any magnesium supplements for sleep. Some vitamins and supplements may interact with other medications and cause side effects such as abdominal cramps, diarrhea, or nausea. Your doctor can recommend the type and dose of magnesium that is most appropriate for you.