The Best Magnesium Supplements to Take for Better Sleep

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Magnesium Supplement Benefits - Everything You Need To Know

With sleep representing 1/3 of every person’s life, restful sleep is without doubt, one of the most important aspects of anyone’s overall health, yet research shows that 70% of adults in the United States report that they experience sleep issues at least once a month. 

While sleeping tablets are often looked to as an easy way to achieve better sleep, regular or high doses can generate side-effects, addiction issues and often leave the user feeling low and ‘foggy’ the following day.

This is where magnesium supplements come in! 

Magnesium is potentially the best sleep aid available, helping millions of people across the world enjoy an excellent quality of sleep

But as magnesium is not produced naturally by the human body, magnesium supplementation is a must for anyone wanting a better night’s sleep. 

Magnesium to aid insomnia
Magnesium is proven to help tackle insomnia. Image - Unsplash.com

What is Magnesium?

Magnesium is a chemical element with the symbol Mg, and is one of 24 essential vitamins and minerals within the human body.

Magnesium plays a varied and critical role in a number of our bodily functions, every single day.  

Here are 10 general health functions that make magnesium one of the single most important dietary supplements in your body:

  1. Stabilize mood
  2. Regulate stress hormones (can relieve or lower stress)
  3. Contribute to heart and bone health
  4. Helps bone development
  5. Maintains fluid balance
  6. Helps nerve and muscle function (can reduce muscle cramps)
  7. Aid in better sleep, reduce insomnia symptoms
  8. Regulates blood glucose levels
  9. Protect metabolic health
  10. Helps to maintain lower blood pressure

So you can see how low levels of magnesium would cause someone to have numerous health conditions, not least of all – sleep problems

Magnesium supplements
Magnesium is a crucial part of our overall health. Image - diabeteseselfmanagement.com

Natural Magnesium Intake

Magnesium plays such an essential and important role in overall body health, that your body craves it in large quantities.

As magnesium does not occur naturally within us, natural, healthy foods are one of the best ways to ensure we achieve enough magnesium through our diets.

Here is a list of the milligrams of magnesium in different foods, per 100gm serving:

Food Type (100g Serving)

Mg of Magnesium

Green Beans

25mg

Okra

57mg

Cauliflower

15mg

Green Lettuce  

13mg

Radishes

10mg

Sweet Potato 

25mg 

Cabbage

12mg

Artichokes

60mg

Here are some more foods that are a great dietary intake of magnesium:

    • Dark green leafy vegetables 
    • Legumes
    • Dairy product
    • Meat
    • Whole grains (un-processed
    • Coffee (Note – caffeine will have an adverse effect on good sleep!)
    • Chocolat
    • Nuts and seeds (e.g. almonds and cashew nuts)
Magnesium in food
Understanding how much magnesium is in everyday food, can help with better sleep. Image - algaecal.com

How Does Magnesium Help Sleep?

One of the most common signs of magnesium deficiency is insomnia and overall poor sleep quality, such as restlessness and a disrupted sleep cycle.

Magnesium maintains healthy levels of GABA within the brain. The GABA is the main inhibitory neurotransmitter in the adult brain and helps promote better sleep. 

According to The National Center for Biotechnology Information “…the GABA (γ-aminobutyric acid) modulates the inhibitory-excitatory balance necessary for proper brain function in mature brains.”

Magnesium can also regulate the melatonin levels in your body. Melatonin, known as ‘the sleep hormone’, occurs naturally in the body and is responsible for your sleep-wake cycles, meaning healthy levels of both, are vital for the best possible sleep patterns

Recent research has shown that because of this, supplemental magnesium can certainly improve sleep quality amongst those who experience poor sleep. 

Restless leg syndrome can be linked to insomnia, which magnesium can also help to overcome for good sleep, relaxing the muscles in your body.

  • Want to try something else for better sleep? Here is Maverick Mindsets sleeping pill comparison,
Magnesium for better sleep
Magnesium supplements have an incredible impact on sleep. Image - internationalintegrative.com

Dosage - How Much Magnesium Should you Take?

It’s estimated that as many as 50% of all adults in the United States have low magnesium levels in their body and would benefit from obtaining optimal magnesium levels. 

Eating natural ingredients is the best form of magnesium, or if you feel you may not be achieving the required amount this way, we have recommended the best magnesium supplements further down this post.

As older adults, we become more vulnerable to magnesium deficiency, with women presenting a higher risk of deficiency than males. 

Therefore, increasing your magnesium intake could just be the answer to achieving the deep sleep that we all so desperately need.

Based on a number of scientific studies, health experts recommend that for overall health and better sleep 100 – 350mg of magnesium supplements each day, can support the many health benefits available. 

As that’s quite a broad figure, below we have broken down what dose of magnesium supplements for sleep you can take, in addition to a healthy, balanced diet:

Age

Male 

Female

0 – 12 months 

None Established 

None Established 

12 months – 3yrs 

60mg

60mg

4 – 8yrs 

100mg

100mg

9yrs +

350mg

350mg

 

We would always recommend that you seek advice from your healthcare provider before consuming any magnesium supplements for sleep.

Users should start with lower doses and increase their intake as required.

Magnesium tablets

The Best Time to take magnesium for sleep?

Taking magnesium 1 – 2 hours before you go to bed is recommended. 

Try adding magnesium supplements to your nighttime routine as you’re unwinding and getting ready for bed.

Possible Side Effects of Magnesium

In healthy adults who are not taking other medication, side effects of magnesium tend to be minimal. 

However, some of the common side effects include: 

  • Diarrhea
  • Bloating 
  • Upset Stomach
  • Sickness
  • Nausea 

Very large amounts of magnesium in the human body can result in severe side effects, such as:

  • Low blood pressure
  • Changes to heartbeat
  • Coma
  • Death

If you are taking any other medication, are pregnant, have experienced blood, heart or kidney problems, it is important that you consult a healthcare professional to discuss the possible effect of magnesium on your body. 

5 Different Types of Magnesium

All magnesium supplements will support overall health of your muscles, brain, heart and bones, but there are other forms of magnesium available that will benefit your sleep and health in other ways.

Magnesium Glycinate

Magnesium Glycinate is probably the most popular type of magnesium supplement for better sleep efficiency. It has very high rates of absorption into the body, and enhances the calming effects of magnesium, producing excellent mind and muscle relaxation.

Magnesium Citrate

This is one of the most widely used magnesium supplements, due to how easily It is absorbed by the body, and its positive impact on the digestive system.

It can also be used for its mild laxative effects, for anyone suffering with constipation.

Magnesium Oxide

This type of magnesium can relieve heartburn, but is slightly harder for the body to absorb, making it less available in supplement form. 

It is the highest concentration of magnesium in a supplement, making it the best supplement for those who wish to ingest less capsules each day.

Magnesium Sulphate

This magnesium is most often sold in the form of ‘Epsom Salts’, where it can be added to bath water to relieve sore and stiff muscles. 

Magnesium Chloride 

As this provides many benefits for skin conditions, such as acne and eczema, it is usually found in the form of lotions and oils.

Also a beneficial magnesium supplement for a good nights sleep and overall relaxation, it has the strongest laxative effect of magnesium supplements, so can cause diarrhea. 

Best Magnesium Supplements for Sleep

So let’s take a closer look at the very best available magnesium supplements you can buy, to achieve the highest quality of sleep possible.

Here are Maverick Mindsets top picks, for more information on a product, click the images below…

magnesium glycinate

Magnesium Glycinate

Added glycine helps magnesium absorb better and won’t leave you with an upset stomach. Relax muscles and calm a racing mind for a restful sleep.

Magnesium supplement

The restored sleep aid

Natural sources of melatonin, magnesium, montmorency cherry and chamomile. 97% of users slept better, 82% woke up less, 76% fell asleep faster and 98% would recommend.

Magnesium Citrate

High strength magnesium citrate supplement. 444mg of elemental magnesium in every serving, also vegan friendly.

magnesium glycinate 1

Natural Magnesium Glycinate

These rapid release capsules are one of the most effective magnesium supplements on the market, absorbing rapidly with no artificial ingredients.

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