Salmon, avocado, and nuts are magnesium-rich foods
Magnesium glycinate and citrate are very helpful in getting a restful night’s sleep
The proven health benefits of magnesium are numerous and include reducing stress, improving hydration, lowering blood pressure, and improving muscle growth and recovery. In addition to these benefits, many people believe that magnesium can also improve the quality of one’s sleep, according to a Yahoo post. .
Some scientific studies support the theory that magnesium can help improve sleep. But experts say more research is needed and there’s no substitute for a healthy diet and sensible sleep practices.
Melatonin and gamma aminobutyric acid
The results of some promising scientific studies show that magnesium can play a role in improving one’s sleep, for example, a group of elderly people given 500 milligrams of magnesium before bed had better sleep quality than the study participants. A placebo was given. The first group showed higher levels of melatonin than the other group.
“Melatonin is the hormone that regulates sleep,” says Dr. Josh Reed, author of “The Truth About Low Thyroid.” He says magnesium can support sleep by “regulating levels of GABA, a neurotransmitter known to calm the nervous system.”
“Magnesium plays a role in relaxing one’s muscles,” says Lisa Young, professor of nutrition at New York University and author of “Finally Full, Finally Slim.” It can affect the quality of sleep.”
In addition to these findings, more research remains to be done on how magnesium affects sleep. Some studies on magnesium “suggest some benefit for improving sleep duration or quality,” says Kate Geratsky, a registered dietitian at the Mayo Clinic in Rochester, Minnesota, but “the science supporting magnesium and sleep is not strong.”
When to take magnesium tablets
At the same time, experts say natural remedies like minerals are safer, less addictive, and have fewer side effects than some sleep interventions like sleeping pills. Therefore, magnesium can be a good substitute for some medications. For those who have trouble sleeping and want to take magnesium, it is best to take it 30 minutes before bed.
It’s also important to note that there are many forms of magnesium, and some are thought to contribute to a better night’s sleep than magnesium glycinate, which is “softer on the stomach.” Magnesium citrate is another good option, Dr. Reid says, because it “promotes relaxation.”
The right dose
The Office of Dietary Supplements of the US National Institutes of Health recommends that adult men get 400 to 420 milligrams of magnesium per day and adult women get 310 to 320 milligrams per day.
Those taking magnesium should be aware that additional amounts in supplement form are different from the magnesium found naturally in a person’s diet, and unless a person is magnesium deficient, or prescribed by a doctor. As Geradsky says, there is no need for more. Magnesium-rich foods such as nuts including almonds, peanuts and cashews, as well as seeds, soy milk, black beans and leafy greens such as spinach.
Rare side effects
The Office of Dietary Supplements states, “Excess magnesium from the diet poses no risk to healthy individuals because the kidneys eliminate the excess in the urine,” while Dr. Problems can arise from taking “excessive amounts of magnesium,” says Geratsky. Supplements.” or medications” such as nausea, stomach cramps, and diarrhea.
The good news is that such side effects are rare for people who take magnesium within the recommended limits. Whether or not magnesium significantly improves sleep, its health benefits are substantial.
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