"Take magnesium to sleep?"... Apparently there's something else that improves sleep quality.

Numerous studies have shown a link between sleep and magnesium. This explains why many people take magnesium supplements to help them sleep better, but the effects vary depending on the type. Newsmedical, a medical and biotechnology media outlet, explains the sleep-regulating mechanisms of magnesium, dosage, and the types of magnesium you should consume.

Why it helps you sleep

Magnesium influences sleep by regulating the glutamate and gamma-aminobutyric acid (GABA) systems. When magnesium binds to GABA receptors, it reduces nervous system excitability. It also inhibits N-methyl-d-aspartate (NMDA) receptors, which lower intracellular calcium (Ca) levels and induce muscle relaxation. Magnesium plays a crucial role in neurotransmission at the cellular level.

For this reason, magnesium may influence sleep timing by regulating the body's circadian clock (the biological cycle that follows a 24-hour cycle). Animal model studies have shown that magnesium deficiency reduces plasma melatonin levels, a hormone that promotes sleep.

Magnesium supplements help improve sleep quality by reducing serum cortisol (a stress hormone) levels and calming the central nervous system. Low magnesium intake can lead to shorter or longer sleep times, and the optimal magnesium dosage varies depending on age and health. The general recommendation is 310–360 mg/day for women and 400–420 mg/day for men.

Studies have shown that taking a 500 mg magnesium supplement daily for eight weeks can increase sleep duration in older adults. Pregnant women need 350-360 mg daily.

 

Which magnesium is good?

Magnesium supplements come in a variety of forms, including magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium gluconate, magnesium chloride, and magnesium aspartate. Each type has a different absorption rate.

Many studies have evaluated the effects of magnesium supplements on sleep quality. The lowest dose of magnesium oxide improved sleep quality. Magnesium chloride had little effect, and magnesium L-aspartate only promoted sleep at a very high dose (729 mg).

In general, it is recommended that older adults with insomnia take 320 to 729 mg of magnesium oxide or magnesium citrate per day.

 

Also consumed as food

Magnesium is also found in food. Regularly eating magnesium-rich foods can help you meet your daily needs. For example, a non-pregnant 40-year-old woman can meet the recommended intake by consuming 1 cup of cooked quinoa, 1 cup of cooked spinach, and 1 ounce (about 30 grams) of almonds.

 

Foods rich in magnesium include spinach, avocados, cocoa, and especially dark chocolate. Seeds and nuts, such as peanuts, cashews, sunflower seeds, almonds, hazelnuts, and pumpkin seeds, are also high in magnesium. Fish and seafood are also rich in dietary magnesium.

 

Magnesium is the second most abundant cation in the body, participating in the regulation of biochemical reactions and playing a crucial role in vitamin D absorption. Magnesium deficiency is associated with aging. Magnesium deficiency in the elderly occurs due to a decrease in bone mass, the primary source of magnesium.

 

People with alcoholism, gastrointestinal conditions, Crohn's disease or celiac disease, parathyroid problems, and type 2 diabetes also often suffer from magnesium deficiency. Low magnesium levels increase the risk of cardiovascular disease and stroke. High-dose magnesium supplements can cause nausea, diarrhea, and cramps. It is safer to obtain magnesium through food.

 

 

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That's why I take magnesium too.

I'm not consuming much,

Magnesium in nuts

It looks very rich