Magnesium For Good Sleep

Overview

Having a good sleep is one of the necessities that is needed in one’s life to improve one’s brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. Older adults have difficulty getting to sleep, falling asleep, or early awakening. Several changes can occur while aging that risk insomnia, including age-related changes in various circadian rhythms, environmental and lifestyle changes, and decreased nutrient intake, absorption, retention, and utilization.¹

Magnesium is essential for the healthy state of the brain and body. It’s found in a variety of foods and gives many benefits to the body which include heart, blood sugar levels, muscle function, mood, etc. Magnesium may influence some of the processes that promote sleep by stress reduction, mood stabilization, etc., as maintaining healthy magnesium levels often leads to deeper, more sound sleep. ⁴

Foods with magnesium are: 

• Legumes
• Whole grains
• Pumpkin seeds
• Chia seeds
• Almonds
• Cashews
• Fortified breakfast cereals
• Soy and soymilk

Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome.

Here are some other benefits magnesium does in the body:

• Stress reduction and mood stabilization. Magnesium increases GABA, which encourages relaxation as well as sleep. Magnesium also plays a key role in regulating the body’s stress-response system. 
• Supplemental magnesium has been shown to have a stabilizing effect on mood. This essential mineral has been demonstrated to be effective in relieving symptoms of both mild-to-moderate anxiety and mild-to-moderate depression
• Bone health. Magnesium plays a critical role in bone formation, and in maintaining bone density. It helps the body effectively use the building blocks of strong bones, including nutrients, calcium, and Vitamin D. The role of magnesium in bone health becomes increasingly clear with age. Higher magnesium intake is linked to greater bone density in older men and women. In postmenopausal women, magnesium has been shown to improve bone mass
• Cardiovascular health. One of magnesium’s most important jobs is to regulate muscle function throughout the body, which includes the heart muscle. It also helps the heart maintain a healthy rhythm, regulate blood pressure and production of cholesterol, and treat other cardiovascular conditions such as  Arrhythmia, angina, coronary artery disease, etc
• Magnesium deficiency is linked to unhealthful inflammation, and elevated inflammatory markers, including C-reactive protein, or CRP
• Metabolic health. Magnesium has an important function in regulating blood sugar, and in metabolizing glucose in the body. Research shows supplemental magnesium can improve insulin sensitivity in people with diabetes who have a magnesium deficiency. People whose magnesium intake is high have a lower risk for metabolic syndrome, a group of conditions that increase the risk for diabetes and cardiovascular disease
• Relief from pain. Research indicates magnesium may help with pain problems by reducing pain intensity and improving mobility for people with chronic lower back pain, improving pain and tender points, and improving headache pain (including migraines)
• Help with PMS. Research indicates magnesium can reduce premenstrual symptoms, including mood swings, irritability, anxiety and tension, and bloating
• Athletic performance. Magnesium plays a major role in muscle health and energy production. Some research indicates supplemental magnesium can reduce the stress response to exertion and increase red blood cells and hemoglobin in athletes. Magnesium improves exercise tolerance, according to research³

How does magnesium help to have a good sleep?

• It helps to regulate sleep quality: Magnesium also plays a part in helping you achieve deep and restful sleep as well. During an experimental research, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had a better quality of sleep and they also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep²
• It may help alleviate anxiety and depression: Magnesium has been shown to help alleviate both anxiety and depression. This is accurate when there’s a magnesium deficiency, since anxiety, depression, and mental confusion are often seen during deficiency. But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety2

Which magnesium is best for good sleep

Magnesium glycinate is one of the most common magnesium supplements used for getting good sleep because it’s combined with an additional sleep aid and amino acid, glycine.  

If you want magnesium supplements to get good sleep, look for these products:

• Magnesium glycinate (200 milligrams)
• Magnesium citrate (200 milligrams)

Avoid magnesium oxide, which is a stool softener and probably much less helpful for your insomnia. Research recommends taking the supplement about 30 minutes before bedtime. And don’t take more than the recommended amount.⁶

How much magnesium should I take for good sleep

Research shows that healthy people may benefit from low doses of oral magnesium supplements to help improve inadequate sleep. Research also suggests doses of up to one gram of magnesium should be taken no more than three times daily.

While magnesium supplements are generally considered safe, some people have a higher risk of magnesium toxicity or harmful drug interactions. So talk to a healthcare provider first before purchasing a magnesium supplement to find out if taking magnesium is safe and warranted.⁶

Side effects and other concerns

Magnesium is generally well tolerated by healthy adults. Possible side effects include bloating, diarrhea, upset stomach, nausea, and vomiting.⁷

Very large doses of magnesium can cause serious side effects, including low blood pressure, irregular heartbeat, mental confusion, changes to breathing, coma, and death.

The following people should consult with a physician before using a magnesium supplement:

• Women who are pregnant or breastfeeding
• People with bleeding disorders
• People with heart block
• People with kidney problems

Some conditions are associated with higher risks for magnesium deficiency, including alcoholism and diabetes. Some conditions may reduce the amount of magnesium the body absorbs, including Inflammatory bowel disease, diabetes that is not well controlled, stomach infections, and immune conditions.⁷

Summary

Sleep is crucial for overall health, and magnesium plays a pivotal role in ensuring restful and rejuvenating sleep. Magnesium, a vital mineral found in foods like legumes, whole grains, and nuts, not only aids in sleep regulation but also offers a myriad of health benefits, from mood stabilization to bone health and cardiovascular wellness. It's particularly effective in supporting deep sleep by maintaining healthy GABA levels, a neurotransmitter that promotes rest. For those seeking to improve sleep quality, magnesium glycinate and magnesium citrate are recommended supplements, while magnesium oxide is best avoided. However, dosage is key, with research suggesting up to one gram of magnesium, taken no more than thrice daily. While generally safe for consumption, it's essential to be aware of potential side effects and consult a healthcare provider, especially for those with specific health conditions or concerns.