Im Already Taking Magnesium For Sleep What Else Can I Do
If youre already taking magnesium to help you sleep better and feel it isnt helping as much as youd like, consider the type of magnesium supplement youre taking. Not all magnesium supplements are created equal. Some forms of magnesium are better absorbed by the body. Its one reason I recommend Jigsaws MagSoothe. It provides a highly absorbable form of magnesium glycinate coupled with cofactors that further enhance absorption.
In addition to getting adequate levels of magnesium, either through supplementation or your diet, there are ways to boost the benefits of magnesium, like practicing proper sleep hygiene, reducing blue light exposure at night, and keeping a regular sleeping schedule.
If youve been struggling with sleep and sleep deprivation for a long time, it may also be a good idea to get an overall sleep check. My Sleep Course is designed to do just that. It can help provide you direction to address your sleep issues, starting with helping you identify your personal chronotype to troubleshooting things in your sleep environment or routine that may be a source of insomnia.
Magnesium may not be the magic pill for all sleep issues, but if youre deficient, getting adequate levels of it may just help you get one step closer to getting sleep better tonight. In fact, Im often surprised at how this one small thing can have such a big impact on getting quality sleep.
How To Take Magnesium To Help With Sleep
The Institute of Medicine suggests a daily dietary intake of 310360 mg of magnesium for adult women and 400420 mg for adult men .
You can get magnesium through drinking water and eating foods such as green vegetables, nuts, cereals, meat, fish and fruit .
Very few studies have directly tested the effect of magnesium supplements on insomnia, making it hard to recommend specific amounts.
However, the aforementioned clinical trials used amounts in the range of 225500 mg. The upper limit considered safe from supplements is actually 350 mg per day, so avoid trying this higher dose without medical supervision .
Since its clear that magnesium deficiency can impair sleep, a good first step is to make sure youre getting adequate amounts from whole foods.
There are no specific recommendations about how much magnesium to take to improve sleep. However, getting adequate amounts through diet could help.
The Importance Of Magnesium And Zinc For Good Sleep Quality
Through looking around on PubMed and forums, Ive come across some interesting studies indicating that sleep quality is affected by both magnesium and zinc.
And its not surprising either that both of these minerals can impact sleep quality, but a lot more attention is given to magnesium for its ability to help you relax, as well as reduce anxiety and stress.
Zinc is an important coenzyme that is required for neuronal migration, and synaptogenesis in the brain. Its also an important agonist or potentiator of the inhibitory neurotransmitter receptor gamma-aminobutyric acid while being antagonistic to the excitatory N-methyl-D-aspartate receptor .
Likewise, magnesium has similar effects in reducing the excitability of the NMDA receptor and modulating glutamate activity and increasing GABAerigic availability.
Basically, we need to ensure that we get adequate amounts of these through diet or supplementation in order for our brain to function properly and to avoid some of the associated symptoms associated with a deficiency.
Below are a few studies which have been conducted in people who are young and old, and those who suffer from insomnia and other sleep disorders.
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Additional Health Benefits Of Magnesium
While a pattern of better, restorative sleep can improve your overall health, magnesium also touts additional health benefits.
Magnesium assists more than 300 enzymes in your body, keeping you feeling balanced and healthy. Additional mental and physical benefits include:
- Lower stress, better mood
- Better athletic performance
Anxiety And Depression Relief
Magnesium has been shown to help relax and calm nervous systems, helping you decompress before a night of zzzs. Getting proper sleep is critical to more than just your physical functioning but also your mental fitness, as lack of sleep could lead to anxiety and depression.
When taking care of yourself, its critical to include proper nutrients and sleep into your routine to maintain healthy stress levels and serotonin to combat anxiety and depression. Without care for your mental health, these two can really send an individual into a mental tailspin. Additionally, struggling with anxiety or depression can further inhibit sleep, causing a vicious cycle that can be difficult to emerge from.
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What Happens When You Dont Have Enough Magnesium
A 2012 study from the International Life Sciences Institute reported that somehealth risks from a magnesium deficiencyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceinclude type 2 diabetes, migraine headaches, asthma, colon cancer, and hypertension to name a few.
So Magnesium Is Safe To Take For Sleep
In essence, yes, says Dr. Winter. The recommended dietary allowance for magnesium when used for sleep or general health is 310 milligrams a day, according to the National Institutes of Healths Office on Dietary Supplements. Dr. Winter backs this up by saying that a good, moderate dose of magnesium is about 100 to 350 milligramsdaily. That dose should be void of any side effects.
Avena reiterates that the best form of magnesium for the bodys absorption comes from food, but there are many supplement options available. You can try it in pill form, powder form, or gummy form its really up to personal preference. But its probably easiest to take a gummy, Avena says.
Magnesium is not classified as a sleep aid, she points out, so you dont need to worry about what time to take it before bed. Basically, its not going to knock you out, but it can help to calm and relax you if taken one hour or so before you settle in for the evening, says Avena.
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Benefits Of Magnesium For Whoop Members Sleep & Recovery
In an effort to quantify any potential sleep benefits of magnesium, we examined the data from WHOOP members when they report taking it. We learned that many of them see clear improvements in their sleep and recovery following magnesium supplements prior to bedtime.
WHOOP MEMBERS Average more sleep and higher recovery after taking magnesium.
We took possible confounding factors into account during this analysis to control for other sleep-promoting behaviors that you might also engage in while taking magnesium.
In general, we found a greater increase in average sleep time for men as opposed to women , and also diminishing benefits around age 40. WHOOP members between 40 and 60 years old saw no improvement in average time asleep.
Why Magnesium For Sleep Is Important For Deep Rest
Our bodies need minerals to function properly. Magnesium is one of several minerals considered essential to good health. If you dont have a magnesium deficiency in your body, it can disrupt your rest. Not only can it have a detrimental effect on how your body winds down to fall asleep, but it can stop you falling into a deep sleep, causing you to wake constantly. Taking magnesium supplements is one way to remedy this.
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How To Take Magnesium For Sleep
There are several different ways to take in additional magnesium to help promote better sleep. You dont have to pick just one type of supplement you can experiment to see what works best for you.
You can take in magnesium from 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 magnesium-rich foods you can add to your diet include avocado, swiss chard, spinach, almonds, yogurt, kefir, bananas, black beans, figs and pumpkin seeds. Other magnesium-rich foods include potatoes, broccoli, cashews, mung beans, and brussels sprouts.
It isnt always possible to take in as much magnesium as your body needs for better sleep through your diet. In this case, there are a number of supplements that can boost your daily magnesium intake to provide you with a more restful sleep.
Magnesium oil is actually a mixture of magnesium chloride and water. Magnesium oil has been shown to improve sleep and general calm and relaxation. You can use it in spray form, as a bath soak, topically for massage or skin care or even as a deodorant!
Transdermal magnesium, which is another form of topical magnesium supplement, is also being studied as another way to apply topical magnesium chloride to boost your magnesium levels.
How To Use Magnesium For Sleep
Before starting magnesium supplements, focus on getting the proper amount of nutrients in your diet. According to the American Dietary Guidelines for 2020-2025, you should meet most of your nutritional needs by consuming nutrient-dense food and beverages. This includes vegetables, whole fruits, grains and whole grains, dairy, and protein foods.
If you are still having difficulty sleeping, consult your healthcare provider. You want to verify there are no underlying sleep disorders or other concerns affecting your sleep. Then you can talk to your doctor about additional magnesium supplements. Be sure to talk about your current medications, as you want to ensure the magnesium will not interfere with other medications.
While you can take magnesium in the hours before bedtime, as is recommended for melatonin, you can alternatively take magnesium supplements during the day. The time you take magnesium often depends on any other medications you are taking. For example, you should take antibiotics either 2 hours before or 4 to 6 hours after taking magnesium. Consult your healthcare provider to determine what type of magnesium supplement you should take and what time you should take it to improve your sleep.
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What Foods Are Rich In Magnesium
Increasing your magnesium intake through diet is a far more safe and side effect-free option. There are multiple dietary sources of magnesium, so getting in the required amount isnt as difficult as youd imagine. The key, however, is to eat more fresh produce, whole-grain foods, legumes, and nuts. Avoid the empty calories from processed or refined foods which also tend to strip vegetables, fruit, or grains of their nutrients.12 Get in plenty of:
- Fresh fruit like avocados or bananas 1 cup of cubed avocados has 44 mg magnesium, and 1 large banana has 37 mg.
- Fresh vegetables, especially green leafy ones 1 cup of boiled spinach has about 156 mg of magnesium.
- Cashews, almonds, and other nuts a 0.5 oz serving of almonds has about 80 mg of magnesium.
- Millet, brown rice, whole grains, and fortified cereals 2 slices of whole wheat bread have about 46 mg of magnesium while 0.5 cup of cooked brown rice has about 42 mg of magnesium.
- Legumes, beans, peas, and seeds 0.5 cup of black beans has about 60 mg of magnesium.
- Milk and yogurt an 8 oz serving of low-fat yogurt has about 42 mg of magnesium.
- Soy, tofu, soy flour, and other soy products 1 cup of soy milk has about 61 mg of magnesium.
Enjoy these natural foods regularly as part of a balanced diet and youll find yourself sleeping better, too!
How Much Magnesium Do You Need Daily
Magnesium levels in the country are well below what they should be. The recommended levels are:
- 400420 mg a day for men
- 310320 mg a day for women10
Magnesium supplements may seem like the easy way out, but they come with strings attached. Taking too high a dose could be detrimental to your health, causing nausea, abdominal cramps, or diarrhea. With extremely high levels of intake, you could even experience an irregular heartbeat or go into cardiac arrest.11
Recommended intake through supplements is set at a maximum of 350 mg a day for adults.
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What Makes You Deficient In Magnesium
Experts often say that you can add magnesium easily to your diet. Still, many people suffer deficiency.
As we have discussed earlier, the consumption of processed food items has increased tremendously in todays era.
When the food is processed, essential nutrients strip off, leaving the food with limited nutrition. For example, you may think you are eating enough magnesium. But if you are eating processed food, you are not.
If you take a properly balanced diet, you dont have to take supplements for magnesium. But unfortunately, not everybody eats a properly balanced diet, and as a result, falls prey to magnesium deficiency.
Due to its omnipresence, Its rare to have a severe magnesium deficiency. Although if you have the following symptoms, its time to go to a doctor:
- Muscle twitches
- High blood pressure
Thorne Research Magnesium Bisglycinate
The second magnesium supplement on the Amazon list also happens to be in powdered form. Considering it offers a high concentration of what you are looking for in each dose, it is an excellent supplement for anyone, regardless of their needs. Again, the supplement helps improve a bunch of different health ailments.
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How Does Magnesium Deficiency Affect You
Magnesium deficiency can cause a range of worrisome health symptoms.
Healthline outlines some of the most common symptoms of a developing magnesium deficiency: fatigue, muscle weakness, muscle twitches and cramps, apathy, depression, anxiety, the onset of bone weakness associated with osteoporosis, high blood pressure, asthma, and irregular heartbeat.
Loss of appetite, nausea, vomiting, numbness, coronary spasms, personality changes and the onset of certain serious health conditions such as type 2 diabetes and migraine headaches are cited by the NIH as additional symptoms of magnesium deficiency.
Healthline suggests that up to three-quarters of the American population is routinely deficient in magnesium intake. Your doctor can do a blood test to evaluate the level of your magnesium deficiency.
Who Should Avoid Mg Supplements
While the supplement can be beneficial in many ways, it can be negative in certain circumstances. Just like anything, Mg should only be administered when necessary or in small doses. In extremely high doses the nutrient could even be fatal, so it is important to exercise caution when considering adding it to any diet.
Some individuals should only consider taking the nutrient after consulting a doctor. Those types are people with diabetes, heart disease, kidney disease, and intestinal disease. Certain issues can be exacerbated by magnesium, and while it is vital to have Mg in your system to maintain a healthy body, its critical to be sure its right for you.
If youre unsure whether Mg is a wise choice, a medical professional is the only source you should be consulting with your medical history considered carefully. Taking anything without orders from a doctor can result in negative effects. An overdose of Mg can look like nausea, low blood pressure, fatigue, diarrhea, and weakness.
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It Reduces Depressive Symptoms
Around 263 million people across the world suffer from depression. Magnesium can be an effective cure for it. Studies show that magnesium affects the neurotransmitters that lead to depression.
Moreover, taking magnesium for sleep and anxiety also prevents mood swings and helps you fall asleep faster.
Why Magnesium Is Good For Your Body
Magnesium is one of several essential minerals your body needs to stay healthy and function as it should. Magnesium benefits you in a whole variety of ways, by:
- relieving muscle tension and muscle spasms
- reducing tiredness and fatigue
- helping muscle tissue to recover after exercise and sports
- making you more flexible
- repairing and replenishing skin, leaving it supple and giving it a natural glow
Magnesium also improves your joint health by increasing the density of your bones, making them stronger. Not only that, but it contributes to your metabolism, the functioning of your nervous system and your body’s synthesis of proteins.
If you have a magnesium deficiency , this might cause you to:
- sleep poorly
- aids in the growth and development of bones and teeth
- helps keep muscles healthy
Its often referred to as the sunshine vitamin as your body produces it naturally when directly exposed to sunlight. Your vitamin D levels also depend on the foods you eat and any supplements you take .
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You Dont Eat Magnesium Rich Food
Magnesium can be found naturally in foods like leafy greens, nuts, seeds and whole grains. But if you arent consistent with consuming adequate amounts of these foods, you are at risk for a deficiency and may be experiencing worse insomnia symptoms because of it. In fact, for many, unless you track your intake of these foods, its all too easy to fall short.
Your Magnesium And Vitamin D Intake
If your daily diet is varied and balancedmade up of magnesium-rich foods such as spinach, nuts, beans and wholegrainsits likely youre getting a lot of the magnesium you need. However, food sources dont always provide the full daily recommended amount so you might need to support your dietary magnesium intake with supplements.
With vitamin D, its different. You get much of your vitamin D from direct exposure to sunlight, which isnt really a concern during the spring and summer months. In autumn and winter, however, its difficult to get enough of the vitamin through sun exposure, so taking supplements is crucial.
Although you might get some vitamin D via your dietin foods such as oily fish , egg yolk, milk and fortified foods such as margarines and breakfast cerealsthis dietary allowance alone isn’t enough to keep your intake at healthy levels.
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