Magnesium is a mineral that has been gaining attention as a potential sleep aid. Recent research suggests that taking extra magnesium can help the body relax and even improve the symptoms of insomnia. But is it really the key to a better night's sleep?It's possible to test your magnesium levels, but the results may not be very beneficial. Some people with low magnesium levels sleep well, and having it in their system is no guarantee that they will fall asleep.
While magnesium might improve sleep, it's not a substitute for a good sleep routine. Experts recommend trying melatonin first before experimenting with magnesium. Melatonin will more directly affect your sleep and will likely have a stronger effect on sleep habits compared to magnesium, which mainly helps you relax before bed. If you plan to use magnesium supplements as a sleep aid, it's best to take it 1 to 2 hours before going to sleep.
Taking magnesium for sleep is generally considered safe as long as you don't take more than the recommended daily dose. To do this, you can follow the dosage recommendations of the supplement manufacturer or talk to your doctor for specific instructions. Putting more magnesium in the body than you need can lead to magnesium toxicity, with possible symptoms including low blood pressure, muscle weakness, and vomiting. People with a magnesium deficiency may experience muscle contractions and cramps, along with other symptoms, which could disrupt sleep. Correcting magnesium deficiency should help improve sleep quality.
Although excess magnesium from food sources does not pose a health risk to healthy people (because their kidneys eliminate excessive amounts in the urine), high doses of magnesium supplements do carry potential health risks. Magnesium deficiencies have often been linked to sleep disorders and lack of sleep, so if you don't consume enough in your diet, a magnesium supplement can help you sleep. Magnesium oil is a popular choice for a magnesium supplement, although there is no concrete research that has demonstrated its benefits. Some studies have found that people with low magnesium levels may see improved mood and reduced anxiety when they start taking supplements or consuming more dietary sources of magnesium. Magnesium supplements with low bioavailability, such as magnesium oxide, are avoided to treat sleep problems, as they may produce a laxative effect that does not promote sleep. Magnesium glycinate is normally included in many OTC magnesium supplements and is especially recommended for improving sleep. There are many different forms of magnesium supplements on the market, with oxide, citrate and magnesium chloride being among the most common.
But you should always check with your doctor before taking magnesium supplements, as certain medications may interfere with them. A comprehensive report by MIT on the interaction between magnesium supplementation and fibromyalgia showed results from studies indicating that magnesium can reduce chronic body pain and discomfort often associated with insomnia in patients with fibromyalgia. Because it is combined with an additional sleep aid and an amino acid, glycine, magnesium glycinate is one of the most common magnesium supplements used to achieve better sleep.