Many recognize magnesium as a mineral supporting blood sugar, heart health, and nerve and muscle development. However, it has recently emerged as a popular sleep supplement. It regulates the GABA neurotransmitter, which promotes relaxation, calms the muscles, encourages melatonin production, and helps maintain hormonal balance.
However, with so many types of magnesium out there, you may wonder which magnesium is best for sleep. Magnesium glycinate is often recommended because it is highly bioavailable and recommended by sleep professionals, such as the Sleep Foundation. Keep reading to find out if you should add magnesium to your health routine.
What’s the Difference Between Magnesium and Melatonin?
Magnesium is a mineral that supports various bodily functions, including muscle and nerve function, while melatonin is a hormone primarily involved in regulating the sleep-wake cycle. Magnesium can help promote relaxation and reduce stress, but it is not specifically a sleep aid like melatonin, which directly influences sleep patterns. While both can contribute to better sleep, magnesium works more broadly on overall bodily functions, whereas melatonin targets sleep regulation specifically.
In addition to magnesium intake, your sleep quality may also depend on diet and exercise. If you have chronic health conditions, it may be helpful to talk to your healthcare provider about the potential health benefits of dietary supplements like magnesium or melatonin.
How Does Magnesium Support Sleep?
Magnesium works on several levels to support sleep, as follows:
- Interacts with the GABA Neurotransmitter: Magnesium interacts with the GABA neurotransmitter in the brain, increasing activity and calming the nervous system to prepare the body for sleep.
- Supports Melatonin Production: The body produces melatonin throughout the day, but production increases at night, making us tired. Sometimes, the body may not produce enough melatonin, causing sleep issues. Magnesium supports melatonin production, ensuring we feel sleepy at night.
- Muscle Relaxation: Magnesium relaxes the muscles, reducing cramps and spasms that can keep us awake at night.
- Hormonal Balance: Hormonal imbalances can interfere with sleep. Magnesium keeps hormones in balance. It is especially effective at reducing cortisol, the stress hormone which can interfere with sleep.
What Sleep Disorders Does Magnesium Treat?
Magnesium is effective at treating:
- Insomnia: People with insomnia have trouble falling asleep and staying asleep. A study revealed older adults who took magnesium slept longer, had fewer sleep disturbances, and minimized insomnia symptoms.
- Restless Leg Syndrome (RLS): This is characterized by involuntary movement in the lower half of the body, which often interferes with sleep. Magnesium relaxes muscles, reducing RLS symptoms and promoting better sleep.
Which Magnesium is Best for Sleep?
There are various types of magnesium on the market. Some popular varieties include:
- Magnesium Citrate: This form of magnesium is bound with citric acid. It is highly bioavailable and often used to treat constipation. It may also work as a calming agent, relieving anxiety and depression.
- Magnesium Taurate: Magnesium taurate combines magnesium with the amino acid taurine. It helps regulate blood sugar and blood pressure, potentially benefiting heart health.
- Magnesium Glycinate: This magnesium combines the mineral with the amino acid glycine. It is easily absorbed by the body and is known to improve sleep and treat inflammatory conditions. It may also improve mood and reduce anxiety, stress, and depression.
Although any of these magnesium types could benefit sleep, magnesium glycinate is most recognized as a sleep aid due to its calming properties and high bioavailability.
What are Recommended Magnesium Products?
Several magnesium products are on the market but they are not all created equal. Recommended products include:
- Nordic Naturals Magnesium Complex: This product features a blend of magnesium glycine, taurate, and magnesium aspartate to support cellular and metabolic health, muscle activity, cardiovascular function, cognition, and healthy mood.
- NOW Foods Magnesium Glycinate: This supplement supports intestinal absorption, relaxation, and healthy muscle, heart, and nerve function.
- Codeage Liposomal Magnesium Glycinate: The liposomal formula makes magnesium more bioavailable, making this product ideal for calmness and muscle relaxation.
Magnesium may be the solution for your sleep troubles. Now that you know which magnesium is best for sleep, you can look forward to optimal rest. How will you include this mineral in your health routine?
FAQs
Who Should Avoid Magnesium?
You should avoid magnesium if you have diabetes, liver disease, alcohol dependence, or phenylketonuria (PKU). If you are unsure if magnesium is right for you, consult a doctor or pharmacist.
Does Magnesium Produce Side Effects?
Magnesium is generally safe, but it may cause side effects such as nausea, diarrhea, and abdominal cramps if you consume more than 500 mg daily. Magnesium chloride, magnesium gluconate, magnesium oxide, and magnesium chlorate are more likely to produce side effects than other types.
How Much Magnesium Should I Take Daily?
The RDA for magnesium is as follows:
- Men 19-50 years: 420 mg per day.
- Women 19-50 years: 310 mg per day.
- Men 51+: 400 mg per day.
- Women 51+: 310 mg per day.
What Foods Contain Magnesium?
Good sources of magnesium include seeds, nuts, beans, leafy greens, rice, and some seafood. You can also fill your nutritional gap with magnesium supplements from NHC.
