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.
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:
- Stabilize mood
- Regulate stress hormones (can relieve or lower stress)
- Contribute to heart and bone health
- Helps bone development
- Maintains fluid balance
- Helps nerve and muscle function (can reduce muscle cramps)
- Aid in better sleep, reduce insomnia symptoms
- Regulates blood glucose levels
- Protect metabolic health
- 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.
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
Here are some more foods that are a great dietary intake of magnesium:
- Dark green leafy vegetables
- Dairy product
- Whole grains (un-processed
- Coffee (Note – caffeine will have an adverse effect on good sleep!)
- Nuts and seeds (e.g. almonds and cashew nuts)
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,
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:
0 – 12 months
12 months – 3yrs
4 – 8yrs
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.
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:
- Upset Stomach
Very large amounts of magnesium in the human body can result in severe side effects, such as:
- Low blood pressure
- Changes to heartbeat
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 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.
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.
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.
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.
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…