“Do you need to take magnesium to sleep?”… They say there is something else that can improve sleep quality.

There are quite a few studies showing a link between sleep and magnesium. For this reason, many people take magnesium to sleep comfortably, but the effect varies depending on the type. ‘News Medical’, a medical and biotechnology media outlet, explained magnesium’s sleep regulation mechanism, dosage, and type to take.

Why it helps you sleep

Magnesium affects sleep by regulating the glutamergic acid and gamma-aminobutyric acid (GABA) systems. When magnesium binds to GABA receptors, the excitability of the nervous system is reduced. It also inhibits the N-methyl-d-aspartic acid (NMDA) receptor, which induces muscle relaxation by lowering the calcium (Ca) concentration in muscle cells. Magnesium plays an important role in neurotransmission at the cellular level.

For this reason, magnesium can affect sleep time by regulating the body’s circadian clock (a phenomenon in which biological processes occur in a 24-period cycle). Studies in animal models have shown that magnesium deficiency reduces plasma melatonin levels, a hormone that promotes sleep.

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

Studies have shown that taking a 500 mg magnesium supplement daily for eight weeks increases sleep time in older adults. Pregnant women need 350 to 360 mg per day.

Which Magnesium is Good?

There are a variety of magnesium supplements, 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 supplementation on sleep quality. The lowest doses of magnesium oxide improve sleep quality. Magnesium chloride had little effect on improving sleep, and magnesium L-aspartate was able to promote sleep only at very high concentrations (729 mg).

In general, it is recommended that elderly people with insomnia consume 320 to 729 mg of magnesium oxide or magnesium citrate per day.

Also consumed with food

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

Food sources rich in magnesium include spinach, avocado, cocoa, and 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 in dietary magnesium.

Magnesium is the second most abundant cation in the body, participates in the regulation of biochemical reactions, and plays an important role in vitamin D absorption. Magnesium deficiency is associated with aging. Magnesium deficiency in older adults is caused by decreased bone mass, which is the main source of magnesium. .

People with alcohol dependence, gastrointestinal problems, 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 doses of magnesium supplements may cause nausea, diarrhea, and cramps. It is safe to consume magnesium through food.