If you’re suffering from any type of sleep disorders, you probably need magnesium in your body. Magnesium is one of the seven essential macrominerals, performing more than 300 biochemical functions. And the deficiency of magnesium results in various sleep-related issues along with several other health issues like cardiovascular health, mental health, and blood pressure related issues. But you’re wondering about the best form of magnesium for sleep, right?
Magnesium can be found in almost every sleep aid supplement, and, can be a great reliever from stress as well as offers meditative relaxation. Magnesium and sleep are very intricately related. It aids in improving sleep and mood. Magnesium is vital in producing energy in the body and in performing crucial brain function. But magnesium doesn’t get produced in the body and we don’t get enough magnesium only by taking the food rich in magnesium. Our body lacks the magnesium requirement necessary for the well-functioning of our body and mind. There are magnesium supplements that come as an aid in this condition.
What Magnesium Does to Your Body
Magnesium benefits are many. It’s responsible for regulating and performing some of the most essential functions of the body. These are some of the important role magnesium plays in the body:
- Enables the functioning of the healthy enzymes
- Activates ATP, the molecule behind fueling the cells with energy
- Helps muscles and nerves to function accurately
- Plays a key role in transporting potassium, calcium and other essential minerals. It results in a balanced heart rhythm
- Maintains the cholesterol, blood pressure and blood glucose levels in the body
- Helps in developing bones and works as a guard against bone loss
- Magnesium performs like an electrolyte. It preserves the fluid balance in the body
- Controls the stress-response in the body. It manages the hormones related to stress
- Synthesizes proteins and helps to improve the DNA
Magnesium Deficiency and Sleep Trouble
If you’re wondering which form of magnesium is best for sleep, the following section discusses magnesium and its different functions in the human body, so you can get a detailed concept on magnesium’s relation to sleep.
Hormones and Magnesium
The best form of magnesium maintains the hormonal balance in the body. Hormonal imbalance often results in sleep disruption. Here are some of the roles magnesium plays in keeping the hormonal balance in the body, thus ensuring a good night’s sleep:
- Enhances the thyroid function
- Keeps the estrogen balance in check by detoxifying the chemicals harmful for metabolism
- Keeps the adrenalin, cortisol, and blood sugar level at a minimum
- Aids in producing more testosterone
- Increases the serotonin and DHEA levels
Symptoms of Magnesium Deficiency
Magnesium deficiency can be quite a task to diagnose since most of the magnesium is stored in the organ tissues, bones, and the heart. Only 1% of the whole magnesium in our body is stored in the blood. These are some of the symptoms of magnesium deficiency in your body:
- Poor brain function
- Chronic headaches and migraines
- Irritable Bowel Syndrome
- Physical and mental fatigue
- Muscle spasm and contraction
- Mood disorders
- Irritable bladder
Why Choose Magnesium for Sleep
Most of the doctors are now recommending magnesium for sleep and anxiety to their patients. Magnesium improves the GABA (Gamma Aminobutyric Acid) activity in the brain. This neurotransmitter helps in calming down the brain. Magnesium has a wide range of activity, from producing energy to relaxing the muscles. There are studies to prove that magnesium is a great antidote to stress.
This study on elderly people shows that magnesium supplements increase the time and efficiency of sleep among the elders. Here, the beneficiaries took 500mg of magnesium supplement each for 8 consecutive weeks. The magnesium supplements also keep the renin, blood pressure, melatonin, and cortisol levels in check. These play essential roles in getting a peaceful night’s sleep.
There’s also this study that shows a mixture of magnesium, zinc, and melatonin helps in treating long-term insomnia. Any best magnesium supplement for sleep includes these compounds in them.
a) Magnesium Sources
You can look for the best form of magnesium for sleep but the natural sources of magnesium are just as important in planning a diet that will help you sleep well. These are the natural food sources of magnesium:
- Wheat germ
- Dark leafy green vegetables
- Beans, nuts, and seeds
- Dark chocolate
- Dandelion greens
b) Magnesium Supplements
There’s no definitive best form of magnesium for sleep but here are the magnesium supplements available on the market. If you’re still wondering which magnesium is best for sleep, go through our following discussion.
1. Magnesium Chloride
Magnesium chloride is one of the best kind of magnesium for sleep and is the most available magnesium supplement on the market. It starts working on the body very quickly. It aids in the functioning of a healthy nervous system and improving the detox system of the body. It helps in keeping good bone health, promoting physical and mental calmness, improving the digestive system, and encouraging sleep.
2. Magnesium Sulphate
You can use this supplement in external forms. Epson salt is a great example of this supplement that you can use in your bath. It’s popular for its muscle relaxant compound, which also contributes to a peaceful sleep. Not only this but this supplement will also help with constipation and remove toxins from the body.
3. Magnesium Oxide
This is a great supplement for a healthy digestive system which contributes a great deal to have a peaceful night’s sleep. But due to its lower bioavailability, this supplement form is not so popular. It also maintains the blood pressure and cholesterol levels in the body.
4. Magnesium Citrate
You can use magnesium citrate for sleep since its bioavailability is very high. Although it’s used for treating constipation, the calming properties of magnesium citrate help in relaxing muscles and brain, and they aid in sleep. It will also enable you to sleep even when you have sore muscles and will heal the muscles as well.
5. Magnesium Glycinate
This is the supplement for you if you’re suffering from sleep disorders due to stress. Glycine is an amino acid known for its calming effect on the body and mind. This supplement will most likely come in capsules and has the highest bioavailability. It also doesn’t have the laxative effects like the other magnesium supplements.
6. Magnesium L-threonate
This is a great supplement for the overall brain health. It helps with hyperactivity, anxiety, depression, and other disorders related to the brain. It’s the only supplement to increase the general magnesium level in the brain. Since it eliminates different brain disorders and improves the functionality of the brain, it’s also helpful in providing a sound and peaceful sleep at night.
7. Magnesium Orotate
It’s the best magnesium supplement for improving the cardiovascular health of the body. It includes orotic acid which is great for tissue repairment. However, with an improved heart condition, the blood flow in your body gets smooth. This is important in getting good sleep.
Be Careful with Your Magnesium Intake
1. Side Effects
Usually, there are no magnesium sleep aid side effects. There are many forms of magnesium supplements and it also comes with several other minerals usually which may interact with other drugs. But which form of magnesium is best for sleep? Well, the question is a bit tricky. To understand the working principle of magnesium, first you need to be fully aware of the side effect that might arise. You might experience laxation for the first few days of intake but it gets normal over time. If it doesn’t, you need to consult your healthcare professional. Here are some of the common side effects of magnesium supplements:
- Upset stomach
- Low blood pressure
- Changed breathing pattern
- Irregular heartbeat
2. Consider This Before You Buy a Magnesium Supplement
Using magnesium for sleep is pretty common and useful, but there are people who need to be careful and check with their doctors if their magnesium intake will be okay. These people include:
- Pregnant and breastfeeding women
- People who have heart block
- People who have kidney problems
- People who have bleeding disorders
If you have one of these conditions, you won’t be able to reap the full benefits out of a magnesium supplement and you might need to consult your physician for a prescription that includes more than a magnesium supplement:
- Inflammatory bowel disease
- Stomach infection
- Immune condition
- Uncontrolled diabetes
Make sure you have a filled stomach when you’re taking magnesium supplement for sleep. Take it with a lot of water. If you’re taking any other medication of any kind, don’t start supplementing on magnesium on your own. Consult your doctor if you’ll be okay with the supplements.
3. The Correct Level of Magnesium Intake
You might be wondering how much magnesium for sleep? As with any other medication, magnesium supplements need to be started with a low dosage and increased gradually. Although the dosage varies from individual to individual, generally it’s 100-350 mg daily for sleep disorders and stress.
There’s a common question on the topic: “will magnesium make you sleepy?” Magnesium doesn’t make your head dizzy but it provides restful sleep. Still, after dinner is the best time to take magnesium for sleep. You can also take your magnesium before bed. Here’s the recommended intake per day according to the Food and Nutrition Board:
Magnesium’s efficacy in combating sleep disorders is undisputed. The best form of magnesium for sleep also promotes an overall improvement of physical and mental health. Use this supplement while getting yourself into a diet rich in magnesium to have sound sleep every night.