Quick Summary:
- Magnesium Improves Sleep by modulating GABA and melatonin, which relaxes muscles and reduces tension, resulting in greater sleep quality.
- The Best Magnesium form is Magnesium glycinate. This form is quite good for sleep because of its soothing qualities and quick absorption.
- To avoid side effects, stick to the recommended doses and consume magnesium-rich foods such as spinach and almonds.
Keeping your general health and well-being requires getting sufficient sleep. Unfortunately, a lot of people suffer from insomnia, sleep problems, or just getting bad sleep.
Supplementing with magnesium is one potential solution that draws attention. However, Which form of magnesium is best for sleep?
We must understand what magnesium is, how it affects sleep, and the different kinds that are available to respond to that question.
What is magnesium?
The mineral magnesium is essential for more than 300 enzymatic processes in the body.
It contributes to muscle contraction, neuron function, energy production, and immune system maintenance.
Magnesium is also necessary for the regulation of hormones and neurotransmitters that influence sleep, including melatonin and gamma-aminobutyric acid (GABA).
Many people fail to get enough magnesium from their diet, despite how important it is. Low magnesium levels may cause fatigue, irritability, and difficulty sleeping.
How does magnesium improve sleep?
Magnesium improves sleep in numerous ways:
- Regulating neurotransmitters: Magnesium stimulates the production of GABA, a neurotransmitter that calms the brain. Higher levels of GABA can lower anxiety and induce relaxation, making it easier to fall asleep.
- Magnesium promotes muscle relaxation by controlling calcium levels in the body. This calming effect can help to reduce stress and improve sleep quality.
- Controlling stress hormones: Magnesium may reduce cortisol, the stress hormone, allowing your body to rest more efficiently.
- Magnesium promotes the production of melatonin, a hormone that regulates the circadian rhythm. Melatonin levels must be balanced for people to fall and stay asleep.
Further reading:
What are the most common magnesium types?
Not all magnesium supplements are the same. Your choice of magnesium form has an impact on its effectiveness, absorption, and interaction with your particular requirements.
The most common types of magnesium and their relationship to sleep are listed below.
1- Magnesium glycinate
Magnesium glycinate is a type of magnesium that is highly absorbable and bonded to the amino acid glycine.
Glycine has soothing qualities, making it very useful for aiding sleep and lowering anxiety. It is also gentle on the stomach, making it a great choice for those who have digestive issues.
2- Magnesium citrate
Magnesium citrate is a combination of magnesium and citric acid. It is easily absorbed by the body and is commonly used to treat constipation.
While it can boost magnesium levels and help you relax, its laxative impact may not be suitable for everyone as a sleep aid.
3- Magnesium oxide
The body absorbs less magnesium oxide as it is less bioavailable than other forms. Instead of being used for sleep, it is frequently utilized to treat indigestion and constipation.
While it can help increase magnesium levels, it’s not the most effective option for improving your sleep.
4- Magnesium malate
Malic acid, which is found naturally in foods like fruit, is a component of magnesium malate. This sour-tasting acid is frequently added to meals to give it more acidity or flavor.
Sometimes, magnesium malate is suggested to alleviate the symptoms of chronic fatigue syndrome and fibromyalgia.
Magnesium vs Melatonin
Both melatonin and magnesium are popular supplements for enhancing sleep, although they function differently:
- Magnesium: Promotes the synthesis of melatonin and GABA, reduces stress, and helps with relaxation. It’s especially helpful for those who suffer from anxiety or tension-related insomnia.
- Melatonin: By imitating the natural hormone melatonin, it directly affects the sleep-wake cycle. It’s commonly used to treat temporary sleep problems like jet lag or shift work.
Although melatonin and magnesium can sometimes be used together for a synergistic effect, magnesium is frequently chosen for long-term support because of its numerous other health advantages.
Further reading:
How much magnesium should I take daily?
The recommended daily intake of magnesium varies by age, sex, and health status. For adults, the general guidelines are:
- 400–420 mg daily for men.
- 310–320 mg daily for women.
- Women who are pregnant: 350–360 mg daily.
Unless a healthcare provider advises otherwise, it’s crucial to avoid taking more supplements than the daily maximum, as consuming too much magnesium may cause side effects.
What are the magnesium-rich foods?
Getting magnesium from whole foods is a natural and effective way to meet your daily requirements. Foods rich in magnesium include:
- Nuts and seeds: Almonds, cashews, sunflower seeds, and pumpkin seeds
- Leafy greens: Swiss chard, spinach, and kale.
- Legumes: Chickpeas, lentils, and black beans.
- Whole grains: Oats, quinoa, and brown rice.
- Fruits: Dried figs, avocados, and bananas.
- Fish: Halibut, mackerel, and salmon.
- Dark chocolate: For a magnesium boost, pick dark chocolate that contains at least 70% cocoa.
You may naturally raise your magnesium levels and promote better sleep by including these foods in your diet.
We’ve also shared a list of foods that promote better sleep in this article, you can check it out: 10 Best Foods that help you sleep Better & Faster.
Are there any side effects of magnesium?
Magnesium is generally safe if used within stated amounts. However, excessive magnesium supplementation can have the following adverse effects:
- Diarrhea.
- Nausea.
- Stomach cramps.
- Low blood pressure.
- Irregular heartbeat (in rare situations).
To minimize adverse effects, begin with a low dose and gradually increase it. Before starting a new supplement, always consult with your doctor, especially if you have any underlying health concerns or are taking medications.
Conclusion
Magnesium is an essential mineral that helps improve sleep quality. Magnesium glycinate is often regarded as the ideal form for sleep due to its high bioavailability and relaxing properties.
While magnesium citrate, magnesium oxide, and magnesium malate are all healthy, they may be less useful for sleep-related disorders.
Magnesium can operate in combination with melatonin, but it’s often favored for long-term use because of its other health benefits.
Whether you supplement with magnesium or eat magnesium-rich foods, maintaining proper magnesium levels will help you sleep well and feel refreshed.
As usual, contact your healthcare physician to decide the best method for your specific requirements.
Medical Disclaimer: The information provided on this page is for general knowledge and should not be considered medical advice or a substitute for professional guidance. Always seek advice from your doctor before starting, stopping, or modifying any medication or treatment plan.