Getting enough magnesium in your diet is essential for good health, and it can also help you get a better night's sleep. Magnesium threonate, or Mag Threonate, is a form of magnesium that is specifically designed to be absorbed by the brain. It has been studied for its potential to improve sleep quality and reduce insomnia. But when should you take it?The recommended dose of Mag Threonate is 144 mg of elemental magnesium (pure) daily, given as three capsules of Mag Threonate.
You can have two in the morning and one in the evening. If you eat a balanced diet, you'll probably get enough magnesium. However, if you have a diagnosed deficiency, a doctor may recommend taking a supplement.It's important to note that magnesium is not a substitute for a good sleep routine. Other supplements such as melatonin, valerian and chamomile tea may be more effective for improving sleep quality.
However, magnesium does play an important role in helping your body relax and prepare for sleep. It helps to convert proteins into chemicals that make you feel sleepy, and it also helps to calm the nervous system.Magnesium also plays a role in muscle relaxation and nerve function, which can help with symptoms of restless legs syndrome. It can also help your body's dopamine levels rise, which can improve your mood and reduce migraines. The recommended daily allowance (RDA) for magnesium when used for sleep or general health is 310 milligrams per day.If you plan to use magnesium supplements as a sleep aid, we recommend that you take it 1 to 2 hours before going to sleep.
Currently, there is no recommended daily allowance for magnesium L-threonate. However, many companies sell magnesium l-threonate supplements that provide around 1500 to 2000 mg per dose.When choosing a magnesium supplement, look for one with high bioavailability such as magnesium citrate or glycinate. Avoid supplements with low bioavailability such as magnesium oxide, as they may produce a laxative effect that does not promote sleep. Some supplements also contain additional ingredients such as ashwagandha or glycine that may help improve sleep quality.It's important to talk to your doctor before taking any supplement, especially if you are pregnant or breastfeeding.
While there is evidence that magnesium l-threonate may improve sleep quality, it is not a substitute for a good sleep routine and other lifestyle changes.