There are quite a few studies indicating a correlation between sleep and magnesium. For this reason, many people take magnesium to sleep comfortably, but the effects vary depending on the type. 'News Medical,' a medical and biotechnology media outlet, explained the sleep regulation mechanism of magnesium, the recommended dosage, and the types of magnesium to take.

Reasons why it helps with sleep

Magnesium influences sleep by regulating the glutamate and gamma-aminobutyric acid (GABA) systems. When magnesium binds to GABA receptors, it reduces neural excitability. It also inhibits N-methyl-D-aspartate (NMDA) receptors, which lower calcium (Ca) concentrations within muscle cells and induce muscle relaxation. Magnesium plays a crucial role in nerve transmission at the cellular level.

Because of this, magnesium can regulate the human circadian clock (a biological process that occurs in a 24-hour cycle) and affect sleep duration. According to animal model studies, magnesium deficiency reduces the plasma melatonin levels, a hormone that promotes sleep.

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

According to research, taking 500mg of magnesium supplements daily for 8 weeks increases sleep duration in the elderly. Pregnant women need 350 to 360mg per day.

 

Which type of magnesium is good?

Magnesium supplements include various types such as 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 supplementation on sleep quality. The lowest dose of magnesium oxide improves sleep quality. Magnesium chloride had little effect on improving sleep, and magnesium L-aspartate could only promote sleep at very high concentrations (729 mg).

Generally, elderly individuals with insomnia are advised to take 320 to 729 mg of magnesium oxide or magnesium citrate daily.

 

Intake through food

Magnesium is also found in food. Eating foods rich in magnesium regularly can meet the daily requirement. For example, a 40-year-old woman who is not pregnant can meet the recommended intake by consuming 1 cup of cooked quinoa, 1 cup of cooked spinach, and 1 ounce (about 30g) of almonds.

 

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

 

Magnesium is the second most abundant cation in the body, involved in regulating biochemical reactions and playing a vital role in the absorption of vitamin D. Magnesium deficiency is associated with aging. In the elderly, magnesium deficiency occurs due to a reduction in bone mass, which is a major source of magnesium.

 

People with alcohol dependence, gastrointestinal diseases, Crohn's disease or abdominal conditions, parathyroid problems, or type 2 diabetes often experience magnesium deficiency. Low magnesium levels increase the risk of cardiovascular disease and stroke. High doses of magnesium supplements can cause nausea, diarrhea, and cramps. It is safer to obtain magnesium through food.

 

 

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That's why I also took magnesium.

I'm also consuming it to some extent.

Magnesium in nuts

It seems to be very abundant.