Why you should take magnesium if you can’t sleep

The human body is an incredibly complex biochemical machine. This becomes very evident at the moment when something starts to fail in our body. For example, maybe you’ve been feeling more stress and anxiety lately. This stress and anxiety may have begun to affect your sleep quality. And the less you sleep, the more stressed and anxious you will feel, creating a vicious circle. What could be causing this? There can be several causes, but did you know that taking magnesium   can be the solution to your insomnia problems?

take magnesium

Sometimes, the last place you would imagine may actually be the right place to look. Many people do not know that magnesium deficiency can be related to a higher level of stress and anxiety and poor sleep quality.

In this article you will learn more about what magnesium is, what it does and how it works to relieve stress and anxiety and give you a better rest at night.

What is magnesium?

Magnesium is a trace element that occurs naturally in many things on the planet and in the human body. Magnesium is one of the most important trace minerals to maintain a healthy function of your body.

According to the  Academy of Nutrition and Dietetics , adult women need 310 to 320 mg of magnesium per day and adult men need 400 to 420 mg per day.

However, it is always good to talk with your healthcare professional to find out exactly how much magnesium you should take per day based on your age, status (pregnant or not), sex and overall health.

This is even more important if you are taking any medication or recovering from any health condition that may affect your body’s natural magnesium levels.

Why should you take magnesium?

Taking magnesium is a must , nothing more than 300 important enzymes found in the body depend on magnesium to do its job well.

Some of the jobs that these magnesium-dependent enzymes do include contracting the muscles, producing energy and protein and helping you to de-stress and sleep.

According to the  National Institute of Health of the United States , magnesium also plays a role in blood pressure, protein production, nerve function and control over blood glucose levels.

Magnesium contributes to the formation of healthy bones and muscles and even helps regulate the heartbeat. Needless to say, if you don’t take enough daily amounts of magnesium, almost every system in your body can begin to fail.

What impact does magnesium deficiency have?

Magnesium deficiency can cause a variety of serious health symptoms.

The most common symptoms of a developing magnesium deficiency are fatigue, muscle weakness, spasms and muscle cramps, apathy, depression, anxiety, the appearance of bone weakness associated with osteoporosis, high blood pressure, asthma and irregular heartbeats.

The National Institute of Health also mentions loss of appetite, nausea, vomiting, numbness, coronary spasms, personality ambits and the appearance of certain serious health conditions, such as type 2 diabetes and migraines.

How important is magnesium in your sleep health?

Magnesium is one of the 24 most important nutrients for your body. It is also one of the seven main macro nutrients that your body needs to function optimally.

There are several ways that magnesium deficiency can affect the quality of your nighttime rest.

Stress and anxiety

One of the most annoying problems when it comes to having a quality sleep is high levels of stress and anxiety. In other words, it is difficult to fall asleep if you feel very anxious or stressed.

Magnesium plays a role in the regulation of GABA, a neurotransmitter that is produced in the brain. Low levels of GABA are related to chronic pain, depression, anxiety and even epilepsy.

GABA imbalance has also been linked to panic disorder and sleep disorders.

Take magnesium for better digestion and intestinal health

Magnesium deficiency can also cause digestive disorders and poor bowel function. Interestingly, research showed that magnesium deficiency can change the intestinal flora to a degree that you can begin to experience symptoms of depression.

Depression and mood

Magnesium deficiency can be a contributing factor to depression. Supplementing magnesium has been shown to improve symptoms of depression in a week or two according to recent research.

Muscle cramps, aches and pains

Modern medicine has managed to establish a link between muscle cramps, spasms, and weakness, with magnesium deficiency.

Research has also shown a connection between magnesium deficiency and chronic “mysterious” health conditions such as restless legs syndrome, which can cause continuous insomnia in affected people.

Each of these health conditions associated with magnesium deficiency are sufficiently problematic alone in the development of sleep disorders.

When they all come together at the same time, it is much easier to understand how magnesium deficiency can contribute to chronic restless legs syndrome or insomnia.

What is the dose of magnesium needed to sleep?

Before taking any type of magnesium sleeping supplement, it is always a good idea to talk with your doctor. Especially if you are currently taking any medication that may interact with magnesium or for which magnesium supplements may be contraindicated.

A quick consultation with your doctor can help you decide if now is the right time to start taking magnesium supplements so you can enjoy a better sleep.

Having received medical approval, the typical recommended starting dose for adults is 100 to 350 mg of magnesium per day. Your doctor may also want to do a blood test to give you more individual recommendations about the amount of magnesium you should take daily.It may interest you:5 Minerals that can help you lose weight

It may be a good idea to start with the lowest recommended daily dose and see how your body reacts before increasing the dose. This will also give your body time to absorb and gradually get used to the increase in magnesium.

How do you have to take magnesium to sleep?

There are several different ways to take magnesium in order to promote a better sleep. For this you don’t have to choose just one type of supplement: you can experiment to see what works best for you.

Diet with foods rich in magnesium

You can ingest magnesium through different foods. For example, did you know that a square of dark chocolate can give you 24 percent of the daily value of magnesium?

Other foods rich in magnesium that you can add to your diet can be avocado, chard, spinach, almonds, yogurt, kefir, bananas, black beans, figs and pumpkin seeds.

Magnesium supplements

It is not always possible to receive all the magnesium that your body needs to sleep better through your diet. In this case, there are a number of supplements that can increase your daily intake of magnesium and thus be able to have a more restful sleep.

Magnesium oil is a mixture of magnesium chloride and water. It has been shown that magnesium oil improves sleep and promotes calm and general relaxation. You can use it in aerosol form, and apply it topically by massaging or as a skin care product, or even as a deodorant!

Transdermal magnesium, which is another form of topical magnesium supplement, is also being analyzed in several studies, as another way of applying topical magnesium chloride to increase your magnesium levels.

There are also numerous magnesium supplements that include tablets and capsules, which you can add to your daily health care routine. Magnesium as a supplement is offered in several forms, including magnesium chelate, magnesium chloride, magnesium citrate, magnesium glycinate, magnesium orotate and magnesium threonate.

The type of magnesium supplement you choose may by personal preference; For example, athletes often prefer magnesium chloride, while those with digestive problems may opt for magnesium citrate. If in doubt, talk to your doctor about what might be the best option for you.

Does magnesium have any side effects?

Taking magnesium to sleep is generally considered safe as long as you do not take more than the recommended daily dose. For this, you can follow the dosage recommendations of the supplement manufacturer or talk to your doctor for specific instructions.

If daily doses greater than 600 mg per day are ingested, some people report experiencing a laxative effect. Otherwise, your body will simply naturally excrete excess magnesium through the urine and will not affect you in any way.

What do research say about taking magnesium to sleep?

If you are not sure about taking magnesium to improve the quality of your sleep , you may find it helpful to read more about what different research has shown in assessing the impact of magnesium on sleep.

The  Journal of Research in Medical Sciences  reported that magnesium in supplement form was able to make “statistically significant” increases in the sleep time of elderly study participants.

Since it is estimated that 50 percent of older adults have trouble sleeping, this study said that the use of magnesium can be vital for improving sleep later in life.

The  Oxford Academic Journal Sleep  reported that it found that magnesium supplementation is effective in helping patients with restless legs syndrome fight nighttime insomnia.

The magnesium supplements were able to reduce the amount of incidence of the syndrome at night, which contributed to better overall sleep quality.

An MIT report on the interaction between magnesium supplements and fibromyalgia showed results in their studies indicating that magnesium can reduce chronic body pain and discomfort, which are often associated with insomnia in fibromyalgia patients.

Vitamins and Minerals  reported that magnesium supplementation provided better overall cognitive well-being, including improvements in mood and sleep, and lower levels of stress.

The J ournal of the American Board of Family Medicine  studied how magnesium levels and depression are linked in affected adults. Younger adults in particular benefited from taking magnesium to improve symptoms of depression .

Should you take magnesium to sleep?

The decision on whether to take magnesium to improve sleep quality is something very personal. In general, it is important to know that approximately half to three-fourths of all adults have magnesium deficiency.

This also coincides with reports from the  Center for Disease Control  (CDC) in the United States, which indicate that one in three adults worldwide does not get enough sleep.

Research from the National Heart, Lung and Blood Institute’s still ongoing, shows that sleeping well is vital to virtually everything, from healthy brain function, to emotional well-being, good physical health and safety at work and studies .

People who do not have a good sleep on a constant basis can experience a range of risks to their health, from emotional disorders to car accidents.

All these data point to a fact: sleep is vital for your well-being. If you have suffered from chronic sleep disorders and other remedies that you have tried have not helped you improve your quality and quantity of sleep, you may consider taking magnesium to improve your sleep once and for all.

You have many options to increase your daily magnesium intake, from changing your diet, topical preparations or a variety of supplements with which you can find your correct option that works best for your schedule and needs.

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