Daily Essential Nutrients

 

Magnesium for better sleep

 

• Magnesium can help you sleep longer, get better quality sleep, and feel less tired.
• Experts recommend taking no more than 350 milligrams of magnesium for sleep
• Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products.
• Consult your doctor before adding any supplements to your diet.

                                 

Magnesium  

                                              Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day. Studies of older adults also found that magnesium supplements helped with falling asleep faster and protected against waking up earlier than intended. 
                      Experts haven’t yet found the exact ways in which magnesium impacts sleep. Some evidence suggests that magnesium impacts the way certain chemicals act in the brain. The chemicals thought to be affected by magnesium include NMDA, GABA, melatonin, renin, and cortisol, all of which may impact how relaxed or tired a person feels. Magnesium is found throughout your body. Every cell in your body contains this mineral and needs it to function. About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood.

 Magnesium and General Populations

 

Studies suggest that approximately 50% of adults get less than the recommended daily amount of magnesium.

There are many types of magnesium present in dietary supplements and food products. These include:

• magnesium citrate
• magnesium  bisglycinate
• magnesium chloride
• magnesium lactate
• magnesium malate
• magnesium taurate
• magnesium sulfate
• magnesium oxide

• magnesium L-Threonate

This medication is a mineral supplement used to prevent and treat low amounts of magnesium in the blood. Some brands are also used to treat symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion.

Frequently Asked Questions About Magnesium

How Much Magnesium Should I Take?

The amount of magnesium a person should consume each day depends on their age and existing health conditions. Generally, people should try not to take more than 350 milligrams of magnesium supplements per day in order to avoid side effects, according to the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies.

What Foods Are High in Magnesium?

Food high in magnesium include seeds, leafy greens, nuts, beans, and rice. Roasted pumpkin seeds and chia seeds are the foods with the highest magnesium content. Nuts with the highest amount of magnesium include almonds, cashews, and peanuts. Some fish, like salmon and halibut, also contain magnesium.

Does Magnesium Have Any Side Effects?

Consuming more than 350 milligrams worth of magnesium supplements in one day may cause side effects like diarrhea, nausea, and abdominal cramps. Certain forms of magnesium, like magnesium carbonate, magnesium chloride, magnesium gluconate, and magnesium oxide may be more likely to cause side effects.

Is It Safe to Take Magnesium Every Day?

Magnesium supplements are safe for most people to take daily, but taking more than 350 milligrams may cause side effects. Magnesium supplements can interact with some prescription drugs, so talk with a doctor before beginning magnesium.