Wednesday, May 25, 2022
HomeMental HealthHow Much Magnesium For Sleep And Anxiety

How Much Magnesium For Sleep And Anxiety

- Advertisment -

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.

Other Benefits Of Magnesium

In addition to helping provide good quality sleep, magnesium also plays a crucial role in many other aspects of both mental and physical health.

Its an essential element in helping to generate energy for your cells and it influences important neurotransmitters.

Magnesium helps keep bones and teeth strong and healthy, and supports muscle function.

Insufficient levels of magnesium in the body can cause mental issues like trouble with concentration levels and memory loss, depression, anxiety and other mood disorders, as well as fatigue.

Upping your magnesium levels on the other hand, boosts the immune system, relieves muscle soreness and cramping, and strengthens the cardiovascular system.

Studies also show that levels of magnesium have an effect on the digestive system. Enhancing magnesium levels in the body can alleviate constipation by relaxing the muscles in the intestinal wall and making stools softer and easier to eliminate. In some cases magnesium has even proven useful for maintaining correct insulin levels in diabetes patients.

Benefits Of Magnesium: Reduces Stress And Anxiety

According to this article, stress causes a double whammy to our magnesium levels.

  • First, high levels of stress and anxiety cause the body to release magnesium and in turn, excrete it in urine.
  • Then, low magnesium levels can cause the release of certain hormones in the body that are already on the rise because were stressed.
  • Essentially, the more stressed a person becomes, the more magnesium is lost from the body.

    And to make matters worse, sleep deprivation itself is a chronic stressor that can lower magnesium levels too!

    How Does Magnesium Work

    Remember the sodium-potassium pump from school? Teachers talked about it in almost every science class.

    Magnesium helps keep the sodium-potassium pump working. When it comes to the nervous system, the sodium-potassium pump helps keep your nerves functioning and messaging properly. 

    Magnesium also plays a role in the HPA axis, interacts with and . All of which are important in regulating anxiety.

    It May Help Alleviate Anxiety And Depression

    Nutra

    Anxiety and depression can both have a negative impact on sleep. Interestingly, magnesium has been shown to help alleviate both of these mood disorders.

    This is especially true when theres a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency .

    But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety (

    If your insomnia is related to an underlying mood disorder, then magnesium just might help.

    Summary:

    Magnesium may help treat anxiety and depression, two mood disorders that can cause sleep problems.

    Does Magnesium Help You Sleep

    • Jan. 5, 2018

    Q.Does magnesium help you sleep?

    A. Studies have found a link between low levels of magnesium, an essential mineral that plays a crucial role in a wide range of bodily processes, and sleep disorders. But if you are concerned you arent getting enough magnesium, changing your diet may be a better option than taking a supplement, as there is really sparse evidence that taking super-therapeutic doses of magnesium will give you a benefit, said Dr. Raj Dasgupta, a professor of pulmonary and sleep medicine at the University of Southern California.

    The mineral is widely available in both plant and animal-based foods, and the kidneys limit urinary excretion of magnesium, so deficiencies are rare in healthy people. Leafy green vegetables, nuts, legumes and whole grains are good sources of magnesium; fish, chicken and beef also contain magnesium. Older adults and people with certain disorders, such as Type 2 diabetes, gastrointestinal diseases and alcoholism, however, may have inadequate amounts.

    Magnesium deficiency has been associated with higher levels of stress, anxiety and difficulty relaxing, which are key ingredients to getting good sleep at night, Dr. Dasgupta said. He noted that magnesium interacts with an important neurotransmitter that favors sleep.

    An even smaller study of 10 people done nearly 20 years ago found that taking a magnesium supplement helped people with restless leg syndrome get more sleep.

    Do you have a health question?Ask Well.

    Brands Of Magnesium I Use

    First up is Magnesium Bis-Glycinate by CanPrev.

    Developed by licensed, Canadian naturopathic doctors, these magnesium supplements are professional-grade, yet family-friendly, naturopathic products.

    If you shop on Amazon, to grab the exact one I use. Or, click the shop now button below.

    I also use the following Magnesium Glycinate from Orange Naturals.

    Orange Naturals is also a Canadian company.

    Ive worked very closely for many years , and I stand behind them 100%.

    Shipping for the Orange Naturals brand is via Well.ca

    This makes it best for you to buy if youre in Canada.

    However, I do believe Well.ca delivers to the United States as well!

    Check their website to be sure.

    What Are The Side Effects Of Magnesium Supplementation Is It Safe

    Magnesium is generally very safe, and serious side effects and toxicity are both rare. 

    For most people, the body efficiently handles excess magnesium by eliminating it through the stool, which is why the most common side effect is loose stool or diarrhea.

    Although it is very rare for magnesium to reach toxic levels, signs of toxicity include a fall in blood pressure, lethargy, confusion, heartbeat disturbances, dizziness, muscle weakness, and trouble breathing. Patients with impaired kidney function are at higher risk for adverse effects of magnesium. Magnesium can also interfere with certain drugs, including various antibiotics and medications for diabetes or high blood pressure. If either of these conditions apply, it’s important to check in with your doctor before starting magnesium supplementation. 

    What Does Magnesium Do For The Body

    More than 300 critical enzymes found in the body rely on magnesium to do their jobs well!

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

    According to the National Institutes of Health , 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 to regulate your heartbeat! Suffice it to say that if you are not taking in sufficient daily quantities of magnesium, nearly every system in your body can eventually begin to malfunction.

    What Can Make You Deficient In Magnesium

    Magnesium is pretty easy to get from your diet, Avena says. However, if you are not getting enough magnesium in your diet, you are at risk for a deficiency. People who have a poor, imbalanced diet in general, anyone who has an inability to absorb magnesium due to certain bowel diseases or overuse of laxatives, or folks who have kidney issues or diabetes may be more at risk for a magnesium deficit, according to .

    You don’t have to turn to a magnesium supplement unless you do have a diagnosed deficiency.

    Having a serious magnesium deficiency is pretty rare though, Avena says. But plenty of people don’t meet the daily recommended magnesium intake . Lack of magnesium could lead to symptoms including muscle twitches, cramping, depression, fatigue, and even high blood pressure, says Avena.

    Pick A Magnesium Supplement Thats Best Suited To Your Symptoms

    Here are a handful of magnesium supplements and their typical best uses: 

    • magnesium carbonate used in antacids; strong laxative effect
    • magnesium citrate most popular all-around magnesium supplement; moderate laxative effects
    • magnesium gluconate excellent bioavailability; used to treat magnesium deficiency
    • magnesium glycinate considered ideal for correcting deficiency; calming, good for sleep
    • magnesium hydroxide found in milk of magnesia; laxative, antacid
    • magnesium malate fatigue, fibromyalgia, insomnia
    • magnesium taurate high blood pressure, heart arrhythmia, calming

    According to a study that compared the bioavailability of five forms of magnesium, magnesium taurate, citrate, and malate were the most bioavailable forms, while magnesium sulfate and oxide were the least. 

    Theres a lot of hype surrounding applied as either a cream or spray, but so far theres no scientific evidence to support that it raises magnesium levels. 

    Should You Take Magnesium For Sleep

    The decision about whether to take magnesium for sleep quality is a very personal one! In general, it is important to know that anywhere from half to three-quarters of all adults are likely deficient in magnesium.

    This also coincides with reports from the Centers for Disease Control that state as many as one in three adults worldwide do not get enough or good enough sleep.

    The National Heart, Lung and Blood Institutes ongoing research shows that sleep is vital for everything from healthy brain function to emotional wellbeing, physical good health to safety on the job and on the road. Individuals who do not get consistent, sufficient, good quality sleep can experience a number of safety risks, from emotional disturbance to car crashes.

    All of this data points to one fact: sleep is vital for your wellbeing! If you have been suffering from chronic sleep disturbance and other remedies you have tried have not helped you improve your quality and quantity of sleep, you may want to consider taking magnesium to help improve your sleep.

    You have many options for increasing your magnesium intake daily, from changing your diet to topical preparations to supplements so you can find the right option that works best for your schedule and needs.

    Best Magnesium For Sleep

    Complete Magnesium Glycinate (400mg)

    There has been a plethora of Pubmed trial and NIH trials that have shown that Mg. supplementation does indeed help insomnia symptoms.  The body needs magnesium in over 300 processes in the body. The brain especially needs Mg to function. 

    I know many integrative doctors who will prescribe magnesium over sleeping pills. However, it is somewhat difficult to find a mainstream doctor who will prescribe magnesium over sleeping pills. Which Magnesium is best for sleep and anxiety can vary. Sometimes you have to experiment.

    Magnesium For Sleep And Anxiety

    Optimizing magnesium status wont improve every case of insomnia and anxiety. Even if it does help, it probably wont fix things completely.

    These are multifactorial problems. They often require testing a variety of solutions.

    But when it comes to magnesium, the evidence is good enoughand the risk low enoughto pay attention. Getting enough magnesium is an easy way to relax, sleep more soundly, and promote better health. Whats not to like about that?

    How Does Magnesium Help You Sleep

    Magnesium is linked to severe sleep disorders such as insomnia and restless leg syndrome. Additionally, low magnesium levels have shown links to depression, which is also associated with poor sleep. In a double-blind study, Mg supplements show improvements in sleep among .

    The nutrient is linked to many functions in the body. As a result, even if its not directly related to sleep, it can indirectly affect your slumber. In women, in particular, its not uncommon to see sub-par levels. Taking a supplement helps as Mg is an essential vitamin, because, without it, the body can become more at risk for chronic health issues.

    Not only does the mineral have a profound effect on ones mood, but there are links between a lack of magnesium and insomnia, as well. Increases in the element have been shown to curb symptoms of restless leg syndrome and improve sounder sleep. This can be attributed to GABA, a neurotransmitter in your brain, which helps you relax, and low levels of it can lead to stress, difficulty calming ones nervous system, and sleep problems.

    Magnesium and Melatonin Correlation

    Studies have shown significant correlations between combinations of magnesium and melatonin and slumber disorder improvement. Participants showed difficulty falling asleep, staying asleep, and obtaining quality nights rest. After taking magnesium and melatonin, their conditions significantly improved and even had more alertness in the morning.

    Magnesium And Substance P

    Several authors have recently suggested that many of the consequences of Mg deficiency in stress may be explained by the release of substance P. Substance P is a neuropeptide that preferably activates tachykinin NK1 receptors. It is considered to be involved both in early and late phases of the systemic response to Mg deficiency. In the early days after the onset of a Mg-restricted diet, low concentrations of this cation diminishes the Mg- gated blockade of NMDA receptor channels, which leads to the release of substance P and calcitonin gene-related peptide from the sensory C bres. The increased circulating levels of these neuropeptides initiate an important neurogenic inflammation characterized by raised levels of inammatory cells, inammatory cytokines and augmented production of reactive oxygen and nitrogen species . Brain microinjection of substance P activates stress-processing pathways and induces defensive respiratory, cardiovascular, gastrointestinal and psychological changes, as well as stimulating corticosterone secretion by the adrenal glands . Furthermore, in a model of chronic psychosocial stress in shrews, the NK1 receptor antagonist SLV-323 alleviated dentate cytogenesis and diminished the decrease of hippocampal volume induced by stress . Thus, substance P is now widely considered to be involved in the clinical expression of stress.

    Does The Mineral Itself Make You Sleepy

    Magnesium is used in almost all parts of the body, reacting with other elements to fuel our functioning. However, it doesnt necessarily promote sleep on its own during the day. If youre well-rested, it can help you feel more energized and refreshed because it recharges your tanks on a cellular level.

    Suppose it is making you sleepy as a direct result of taking the supplement. In that case, its likely since youre already tired, the nutrient is merely working with enzymes that have been inhibited previously that promote sleep and relaxation.

    While Mg wont typically make you sleepy on its own, it works with an abundance of other chemicals and compounds within the body to help your muscles relax and calm your nerves. What can encourage sleepiness is , and the combination of magnesium and melatonin can make a world of difference in your quality of sleep.

    Digestion And Gut Health

    Magnesium is important to gut health, a relatively new branch of research. One of the jobs of magnesium is to relax muscles in the stomach and intestines, neutralize stomach acids, and promote a healthy digestive tract.

    For this reason, high doses of magnesium are often used to relieve constipation and soothe heartburn. A diet of magnesium-rich foods helps to offset these uncomfortable conditions that have direct ties to the gut.

    While research examining the link between magnesium and gut health is in its primitive stages, a2018 studyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceusing male rats found that a diet high in magnesium led to a healthy gut among its test subjects.

    Additional research out of Denmark found that adults deficient in magnesium may be more prone to symptoms of depression and anxiety because of animbalance of healthy microbiotaVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcein the gut.

    Magnesium Side Effects And Interactions

    Weve already covered the most common side effect of magnesium loose stools.

    This is a particular problem when taking poorly absorbed forms like magnesium oxide and magnesium sulfate.

    The only reported side effects of magnesium l-threonate are headaches and drowsiness the first week or so.

    However, magnesium can alter the effectiveness of certain medications by affecting how much gets absorbed

    According to Drugs.com, most magnesium supplements have dozens, if not hundreds, of known interactions with medications. 

    If you take antibiotics, high blood pressure medications, osteoporosis medications, or muscle relaxants, discuss taking magnesium supplements with your health care provider.

    In the meantime, you can check for interactions using one of these reputable online interaction checkers

    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.

    Summary:

    There are no specific recommendations about how much magnesium to take to improve sleep. However, getting adequate amounts through diet could help.

    How Can Magnesium Be Important For Your Sleep

    Anti

    As Psychology Today points out, magnesium is one of the 24 most important nutrients for your body! It is also one of the top seven macro-nutrients your body needs to function optimally.

    There are several ways that magnesium deficiency can impact the quality of your nightly rest.

    Stress and anxiety

    One of the most problematic issues for getting high-quality sleep is high levels of stress and anxiety. In other words, it is hard to fall asleep if you feel very anxious or stressed out!

    Magnesium plays a part in regulating GABA, a neurotransmitter that is made in the brain. Low levels of GABA have been linked to chronic pain, depression, anxiety and even epilepsy. GABA imbalance has also been implicated in panic disorder and sleep disturbances, according to health expert Dr. Josh Axe.

    Digestion and gut health

    Magnesium deficiency is associated with digestive disturbance and gut function. Interestingly, research shows that magnesium deficiency can change the gut flora to a degree that you may begin to experience symptoms of depression.

    Depression and mood

    Magnesium deficiency can be a contributing factor to depression. Supplementing with magnesium has been shown to improve depression symptoms within one to two weeks according to recent research.

    Muscle cramps, aches, and pains

    The Best Type Of Magnesium Supplement For Stress Relief*

    Magnesium supplements have relatively few side effects, so there isn’t much risk in trying them out for stress relief.* You can take magnesium in the form of a powder, capsule, or liquid supplement.

    Beware, though, that certain forms of magnesium, like magnesium sulfate and citrate, can give you diarrhea if you take too much at once. Magnesium glycinate , on the other hand, doesn’t seem to cause digestive upsetand has the added bonus of promoting deeper, more restorative rest too.*

    Are there any other safety concerns to worry about when taking magnesium glycinate? According to Singh, “Those with kidney disease, heart disease, arrhythmias, and certain other conditions should, seek the advice and guidance of their medical doctors before taking a magnesium supplement to ensure that it is the right thing for them.”

    And as a general rule, you should always inform your doctor if you’re going to be experimenting with any new supplements, herbs, or drastic lifestyle or dietary changes.

    How To Improve Sleep And Anxiety

    Wellness is a balancing act that requires a person to tend to specific needs. Taking each of these vitamins, minerals, and herbs for sleep and anxiety may seem impossible. So, it’s best to find formulas that include many of these beneficial ingredients.

    Start your day off right with Tranquility Labs’ Tranquilene Total Calm. This high-quality supplement is enriched with vitamins and minerals essential for the production of GABA and serotonin, including Vitamin D, calcium, B-Vitamin complex, and tryptophan.

    End your night with blissful rest with an all-natural sleep aid, like Tranquility Labs’ Slee-Fast Enhanced Melatonin Spray. This supplement is non-habit-forming. It is fortified with water-soluble melatonin that enhances absorption for fast-acting support.

    Cover daytime anxiety and nighttime sleep problems by bundling your supplements and saving. Tranquility Labs’ Sleep and Anxiety Management Pack contains Tranquilene Total Calm and Sleep-Fast Enhanced Melatonin Spray.

    These all-natural solutions to sleep and anxiety problems can help you sync back into your body’s natural circadian rhythm. You will have the mental clarity to function optimally during the day and the calm state of mind necessary to fall asleep for a rejuvenating slumber.

    How Do You Increase Your Intake Of Magnesium

    The chart on this page shows the recommended dietary allowance for magnesium according to the Food and Nutrition Board. Ill let you browse for kids and special circumstances like pregnancy and lactating, but here are the numbers for general purposes:

    • 19-30 years old women 310 mg / men 400 mg
    • 31-50+ years old women 320 mg / men 420 mg

    If you think youre deficient in magnesium, heres how you can boost it:

    Food

    Magnesium is found naturally in a wide variety of foods, like nuts, greens, avocado, yogurt, grains, meat and fruit. This is how our bodies absorb nutrients best, so its no wonder why we should look to food first to boost our magnesium!

    Almonds , spinach and cashews are at the upper end of the spectrum with about 20% of the RDA per serving. White rice , apple and carrot are at the lower end of the scale with 2-3% of the RDA per serving. 

    A few of my own favorite recipes that include these foods:

    Its important to note that conditions like leaky gut, Chrons, kidney problems, alcoholism and some medication can inhibit your bodys ability to absorb magnesium from food. In those cases, I recommend a topical magnesium supplement.

    Supplements

    As I mentioned earlier, I love tacos and homemade pizza too much to give them up for a good nights sleep. Plus, that would lead to a very boring dinner menu!

    And I know its the magnesium because I tell the difference almost immediately when I dont use it!

    Does Magnesium Help You Sleep Too

    Because of its calming effect, magnesium has become an increasingly popular remedy for sleep issues. Magnesiums relationship with sleep lies mainly in its regulatory duties. In addition to managing your brains phone lines , magnesium regulates melatonin production.

    is an essential hormone for getting some serious shut-eye, and it activates the parasympathetic nervous system . This is the system that kicks in after you stress out and helps calm you down.

    So magnesium may help us calm down and get better-quality sleep .

    This probably wont come as a shock, but including a variety of whole foods in your diet is the best way to get enough magnesium.

    Some of the best food sources of magnesium are:

    • Vegetables: dark leafy greens like spinach and Swiss chard
    • Fruit: bananas, dried apricots, and avocado
    • Nuts: almonds and cashews
    • Legumes: peas, black beans, and peanuts
    • Seeds: pumpkin, sesame, and watermelon
    • Soy: soybeans and tofu
    • Whole grains: brown rice, , wheat bran, oats, and quinoa
    • Dairy: plain low fat yogurt and milk

    Some processed foods are fortified with magnesium , but the processing often reduces its magnesium content.

    Even though we absorb only 30 to 40 percent of the magnesium we get from food, its better to incorporate more of the foods that naturally contain magnesium to reach your quota.

    What Is Magnesium Glycinate

    The National Institutes of Healths definition of magnesium is an abundant mineral in the body that is is naturally present in many foods, added to other food products and available as a dietary supplement, and present in some medicines .

    Magnesium is both an essential mineral and electrolyte. Its involved in the regulation of cellular stress and activity, which means people experiencing lots of stress may benefit from getting more.

    Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine. Its considered to be one of the most effective types of magnesium supplements due to its bioavailability plus its also fast-acting, generally well-tolerated and unlikely to cause loose stools .

    The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.

    RELATED ARTICLES
    - Advertisment -

    Most Popular

    - Advertisment -