If you have spent the night looking at the ceiling, you know how stressed insomnia can be. Not only achieving health goals, of course, makes it more difficult to go through the day. Of course, a cup of coffee can go to you, but there is another strategy that helps.
Magnesium, often called “relaxation mineral”, helps to calm the nervous system and relax.
Almost half of Americans have a risk of night when they do not sleep because they are not enough to get enough nutrients. (3). If you are looking for a better eye, magnesium can be a missing piece of sleep puzzles.
Magnesium is an essential mineral that is involved in more than 300 reactions of the body.3). It plays an important role in energy production, nerve function and muscle health. In addition to these general benefits, magnesium is especially useful for promoting comfortable sleep (1,,, 3,,, 5).
According to DAISY MERCER, a registered nutritionist of Myfitnesspal, a study shows that about 48 %of all ages in the United States consumes less than the magnesium recommended every day. And it can affect sleep (3). You can look at the benefits of magnesium for sleep and decide whether it is suitable for you.
How magnesium benefits the surface
Magnesium is often called « relaxation mineral » because it plays an important role in calming the body and mind.5).
Some ways to work to support better sleep are:
You can calm the nervous system
Magnesium promotes the activity of gamma-amino buty acid (GABA). It is a brain chemical that helps to quiet and relax the body to prepare for sleep.5). Low level GABAs are associated with anxiety and sleep disorders, so the effects of magnesium on this neurotransmitter can help (help)6).
Magnesium also helps to reduce stress by adjusting the stress reaction system of the body. Lower the release of stress hormones such as cortisol and support more balanced nervous system (6).
By calming the brain and minimizing stress, magnesium can play an important role in helping sleep (6).
Can reduce insomnia
Magnesium supports the production of melatonin, a hormone that controls the sleep cycle. And Melatonin reports a signal of time to relax2).
When magnesium levels are low, the production of melatonin can be interrupted, which can potentially lack difficulty or fall asleep (2).
The soothing effect of magnesium is a potential tool to solve insomnia in addition to the role of making melatonin. One analysis helped people to sleep almost 20 minutes faster than that of magnesium supplements.5).
Another small study among adults with poor sleep quality showed that magnesium supplements resulted in improving sleep quality (7).
It can help you calm down anxious leg syndrome (RLS).
Some people think magnesium helps to manage unstable leg syndrome (RLS). RLS can interfere with sleep under the condition that characterized by the uncomfortable sensation of the legs (2).
Some studies have found that magnesium can help relieve symptoms, especially when RLS is associated with magnesium deficiency.8). However, MyfitnessPal Registered Nutrition Nutrition EMILY SULLIVAN says it does not support the use of magnesium for muscle spasms without this lack of evidence.
Magnesium can help RL when combined with vitamin B6.9). One study found that this combo helps to improve RLS symptoms and sleep quality.9).
Types of magnesium
There are several common types of magnesium supplements with different properties. Here is a more common form.
- Citric acid magnesium It may have a light lock effect, so it is often used to help constipation (3).
- Magnesium glycinatE is famous for its calm characteristics and is often recommended to promote sleep (10).
- Magnesium You can use it as a locker or relieve your heartburn (3).
- Magnesium It is considered a very absorbable magnesium. Some people use it to alleviate the pain of fiber muscle pain, but research does not support this use (12,,, 13).
- Chloride magnesium It can be found in the bath product. A special form of oral magnesium chloride chloride helped a small number of people to fall asleep faster.7).
- Magnesium L-Treo Nate The potential cognitive advantage is being studied because it is noticeable as the ability to cross the blood brain barrier.14).
The best magnesium for sleep
Magnesium Glyseyate is the best choice to help sleep because of the ability to support and calm the nervous system.10). The combination of glycine and magnesium can be especially helpful in improving sleep quality and reducing insomnia (10).
There is no study from head to head that suggests that magnesium is the best magnesium for sleep, but it is more likely to be resistant and is likely to cause gastrointestinal side effects.10).
Magnesium
The recommended equation of magnesium depends on age and gender, but for adults 310-420 mg per day.3).
For general health and sleep support, most experts suggest that they will replenish the scope of 200-400 mg per day (3). However, check with your doctor before taking more than 350 mg per day of magnesium per day (3).
Meanwhile, there is no time to eat magnesium for sleep. This is available with long -term use. You can start with a lower dose. In particular, if you are using magnesium supplements for the first time, to avoid potential digestive artists (1). It is also best not to take these two supplements together because magnesium and calcium compete for absorption.1).
Food sources that can help sleep
Various nutritious density foods, including green with high leaves, totally grains, nuts and seeds, contain magnesium.3).
« A good example is dental seeds, pumpkin seeds, almonds and spinach. » This food can be easily added to everyday life to support the appropriate magnesium levels and sleep better. «
The following is another food that offers great boosts of magnesium.3)::
- tofu
- oatmeal
- potato
- dark chocolate
Therefore, pumpkin seeds or almonds are sprayed on yogurt or as a standalone snack. Add spinach to the morning smoothie to increase the magnesium content.
It can help to meet the magnesium quotas every day, including the rich foods rich in magnesium in the diet, which can lead to sleep benefits (which can lead to sleep benefits (3). You can use it MyfitnessPal Trace food intake and make sure you eat a variety of magnesium boost foods, such as green and nuts with many leaves every day.
About experts
Samantha Cassetty, MS, RD, Food and nutrition experts recognized nationwide, media personality, nutrition consultants and authors. Cassetty is a former nutrition director of Good Housekeeping and a co -author of the book of SUGAR SHOCK.
Daisy Mercer, RD, MyfitnessPal’s food data curator. She earned a bachelor’s degree in food science and food from Colorado State University, and she finished her internship with VA San Diego Healthcare System.
Emily sullivan, Rd MyfitnessPal’s food data curator. She earned a bachelor’s degree and finished her internship at Ohio State University and her cooking degree at Johnson and Wales University.
Magnesium side effect
Magnesium supplements are safe for most people, but it can cause side effects, especially when taking high doses (3).
The most common side effects include digestion such as diarrhea, nausea or spasms (3). They are often associated with certain types of magnesium, such as magnesium citric acid or magnesium oxide, which has a laxative effect.3).
Once, I was at business lunch and the theme of magnesium appeared. The person I was eating said she began to eat magnesium and couldn’t use her stomach because of side effects. After discussing it, I suggested that she was taking magnesium citric acid magnesium, so she suggested to switch to glycet magnesium. She later informed you that this simple swap was tricked!
Consider the following tips to minimize or avoid side effects.
- It starts with the smallest recommended dose and gradually increases if necessary (3).
- In the GISTRESTINAL (GI) system, select the same form as a soft magnesium glycine or magnesium malate.3).
- Unless otherwise recommended by a medical service provider, stick to less than 350 mg per day (3).
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Another way to improve sleep
Magnesium can play an important role in promoting sleep, but other natural strategies and lifestyle adjustments can be helpful (4).
Some ways to improve sleep are:
- Keep a consistent sleeping schedule . It is easier to fall asleep by adjusting the internal clock of the body that wakes up every day and wakes up at the same time (4).
- Make a calm sleep time . Comfortable activities such as reading, soft stretching and meditation4).
- Limit screen time before going to bed . The blue light released by the device can interfere with the production of melatonin (4). Try to set the device at least 1 hour before going to bed (4). (It’s longer.)
- Optimize the sleeping environment . Keep your bedroom cool and dark and quiet (4).
- Including food rich in melatonin in the diet. Foods such as tart cherries, kiwi and walnuts are natural sources of melatonin. Including this as part of a light bedtime snack can help to promote drowsiness (15).
- Avoid sleeping ships. Reduce caffeine and alcohol intake at the time of bedtime. Avoid heavy dinner and late night snacks to prevent indigestion during the night (4).
Myfitnesspal is helpful Sleep function connected to Apple Watch Or other sleep tracking devices. You can use it to get a snapshot of sleep and eating habits, so you can choose better sleep support.
Combined with these practices, magnesium supplements can complement the effort by supporting relaxation and reducing factors such as stress that can interfere with muscle tension or sleep.10). This approach creates a versatile strategy for better rest.
Frequently asked questions (FAQ)
Which magnesium is best for sleep?
Glycine magnesium is often recommended for sleep due to the soothing effect of glycine and is easier in the GI system.10). However, other types of magnesium have been studied to help sleep.7).
Citrate magnesium or glyhimnate is better for insomnia?
Many people prefer magnesium glyced Nate for insomnia because they are gentle in the GI system, but some studies have shown that citric acid magnesium can help to promote better sleep (10,,, 5).
Is it okay to eat magnesium every night?
Yes. In general, it is safe to eat magnesium for sleep, but consult a medical service provider for personalized advice (1).
conclusion
Magnesium calms the nervous system, supports melatonin production, and plays an important role in promoting sleep by reducing the symptoms of insomnia or unstable leg syndrome.10).
You can eat supplements to improve your sleep, but you can also increase magnesium intake through nutritious foods such as leafy green, nuts, seeds and dark chocolate (3).
that MyfitnessPal sleep function It provides insights to know the pattern of the diet that can integrate sleep data of the connected app and affect sleep. Download the app now.
Post Does magnesium work for sleep? First appeared MyfitnessPal blog.
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