Sleep plays an essential role in good health and well-being throughout your life. When we get sufficient sleep, the quality of our life improves. During sleep, our bodies are working to support healthy brain function and maintaining your physical health. In children and teens, sleep also helps support growth and development. Therefore; not getting enough sleep can have many negative effects on our bodies, such as the increased risk of chronic health problems. It also can affect how well you think, react, work, learn, and socialize with others.

Many people have trouble breaking the cycle of insomnia or getting proper sleep. Now that summer is over and some of us are either going back to school or work, it’s important that we start developing the right habits for an excellent sleep. One supplement that has gained some attention as a potential sleep aid is magnesium.

WHAT IS MAGNESIUM?

Magnesium is one of the most crucial minerals in the body. This mineral is required by every cell and organ to function properly. Some of the key roles that magnesium plays in our body include:

  • Regulating blood pressure
  • Supporting function of nerves, muscles and tissue
  • Moving stools through the intestine and preventing constipation
  • Supports sleep and insomnia

Even though we only require a small amount of this mineral daily, magnesium deficiency is one of the most common deficiencies in the world, especially in adults. As we age, our circadian rhythms shift because of a decrease in nutrient consumption and poor nutrient absorption, which puts many people at a higher risk of developing sleep issues. Considering all of the important roles that magnesium plays in the body, and the fact that magnesium is one of the leading nutrient deficiencies in adults, it’s a good idea to consider taking magnesium supplements regularly as well as eating more magnesium-rich foods.

HOW CAN MAGNESIUM AID WITH SLEEP?

Magnesium helps your body and brain relax! During the day our minds are constantly racing and in order to fall asleep and stay asleep your body and brain need to be in a state of relaxation.

On a chemical level, this mineral binds to GABA receptors in the brain. Gaba is a neurotransmitter that helps us produce serotonin or “our happy hormone”. Gaba, as well as other neurotransmitters, are crucial in calming the brain and promoting relaxation.  This is one reason why magnesium deficiency can lead to insomnia.

Finally, this mineral is also involved in the regulation of melatonin in the body which is the hormone that regulates our sleep-wake cycles. 

BEST FOOD SOURCES OF MAGNESIUM:

Even though taking a supplement is recommended for people with sleep issues, it is also recommended that we eat magnesium-rich foods in our diet.

Some of the best food sources of magnesium are found in foods such as:

  • Spinach
  • Swiss chard
  • Mung beans
  • Almonds
  • Cashews
  • Black beans
  • Potatoes

MAGNESIUM SUPPLEMENTS:

There are a wide variety of magnesium supplements found in the market; however, not all are recommended due to poor absorption and bioavailability. When buying a supplement, it is important to consider certain factors. This includes supplement types that dissolve in liquid because they are better absorbed in the gut than less soluble forms. It is believed that magnesium in citrate, glycinate, chelate and chloride forms are absorbed better than magnesium supplements in oxide and magnesium sulphate forms.

Here is a list with some of best sources of magnesium you can buy:

  • Magnesium chelate: Highly absorbable.
  • Citrate: Good for improving digestion and for sleep. However, can cause a laxative effect if taken in larger doses.
  • Glycinate: Highly absorbable and less likely to cause a laxative effect.
  • Threonine: Highly absorbable/bioavailable but not easy to find.
  • Orotate: Especially beneficial to the heart.

HOW MUCH MAGNESIUM PER DAY IS BEST IN SUPPLEMENT FORM?

For sleep issues, you can take up to 300-400mg per day. Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium, is 350 mg for anyone over 8 years of age. If you suspect a magnesium deficiency do not take larger dosages without consulting a health practitioner first.

Start by adding more magnesium-rich foods into your diet and you might notice a difference in your sleep patterns, or consider supplementation.

Make sleep a priority!