You've probably heard that magnesium supplements are great for calming and relaxing. But what about sleep? Does magnesium help you sleep? According to sleep expert Chelsea Rorscheib, magnesium is pretty safe because it's essential in our diet to survive. But before you start taking any supplements or medications, talk to your doctor to make sure they won't cause long-term health problems or interact with other medications you may be taking.
ContentWhat is magnesium and what are its health benefits? Does magnesium really help you sleep? So is magnesium safe to take for sleep?
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What is magnesium and what are its health benefits?
Magnesium is a mineral that helps more than 300 enzymes carry out various chemical reactions in the body. Including:
- Control of blood glucose level.
- Regulation of blood pressure.
- Production of energy.
- Glycolysis.
- Muscle and nerve function.
- Oxidative phosphorylation.
- Protein synthesis.
According to the Harvard T.H. Chan School of Public Health, magnesium also contracts muscles and keeps the heart beating steadily.
Magnesium can help increase dopamine levels in the body, which can improve your mood, says Dr. Christopher Winter. And if migraines keep you up at night, it can help ease them, according to the American Migraine Foundation.
In general, magnesium can have a calming effect on the body. According to a 2017 study published in the journal Nutrients, it can improve anxiety symptoms in people who are prone to anxiety, as well as in women who suffer from PMS. “It can help relax muscles, and because it can increase the function of the inhibitory neurotransmitter GABA, this gives it the ability to help reduce anxiety,” says neurologist Nicole Avena.
Does magnesium really help you sleep?
Magnesium supplements can help you relax if you have trouble settling down before bed. But you can get enough magnesium from your diet, Source: freepik.com
Yes, according to some evidence, says Christopher Winter. For example, magnesium is an important participant in many processes that allow you to take in protein and convert it into chemicals that help you feel sleepy. It also helps calm the nervous system, helping it work more efficiently.
Magnesium also plays a role in muscle relaxation and nerve function. That's why magnesium is often used by doctors as a supplement to help people cope with the symptoms of restless legs syndrome. In addition, this mineral helps the body maintain levels of GABA (or gamma-aminobutyric acid), a neurotransmitter responsible for “turning off” wakefulness.
“The link between magnesium’s effects on GABA has also been linked to depression,” Avena adds. “Chronically low GABA levels have been shown to be a factor in depression, so taking magnesium supplements can increase GABA levels, which in some cases can help reduce depression,” she explains.
- How Much Magnesium Do You Need? There are many types of magnesium supplements on the market. However, there are two that may be particularly helpful for sleep: magnesium glycinate and magnesium L-threonate.
So is magnesium safe to take for sleep?
Essentially, yes. A good, moderate dose of magnesium is 100 to 350 milligrams per day, says Dr. Winter. This dose should not cause any side effects.
Avena believes that the best form of magnesium for absorption by the body comes from food (almonds, spinach, soy milk, peanut oil and avocado). But there are many supplement options.
You can take it in pill, powder, or gum form. It all depends on your personal preference. But Avena says the easiest way to take it is by chewing gum.
Magnesium isn’t classified as a sleep aid, she says, so you don’t have to worry about what time of day to take it before bed. It won’t knock you out, “but it can help you calm down and relax if you take it an hour or so before you go to bed,” Avena says.
However, even if you take it with the intention of falling asleep, it may not happen, says Rami N. Hayat, M.D. “I recommend that patients decide what benefits they want from the supplement and then take it semi-regularly for two to three weeks,” says Dr. Hayat. “If it doesn’t help, they can either stop taking it altogether or try a different brand or formulation. If the supplement works, they can take it regularly – it’s not harmful as long as the dose remains limited.”
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