About magnesium:
Magnesium is important in more than 300 different enzymatic reactions in the body. Unfortunately it is estimated that more than 80% of adults are considered to be magnesium deficient. This deficiency could result in some degree of sleep disturbances/insomnia. Magnesium may be an effective supplement to enable a more restorative sleep.
Magnesium and sleeping:
Magnesium helps to promote overall great physical health while improving the quality of sleep. Low magnesium levels have been well documented to be associated with poor sleep, insomnia and conditions like restless leg syndrome. Patients with low levels of magnesium were also more prone to leg cramps, generalized pain and body aches especially at night. Additionally, quality sleep may be difficult to be achieve due to anxiety. It is also well documented that anxiety is thought to be one of the leading causes of insomnia. GABA is a neurotransmitter that is known to directly affects the quality of sleep. Magnesium helps to promote normalized levels of GABA which helps to balance circadian rhythm and sleep cycles.
Natural sources of magnesium:
It is important to remember that fast foods/processed foods contribute minimal amounts of magnesium and hence not a significant factor in reaching the magnesium recommended daily allowance (RDA).
Here is a list of foods that may help you achieve your daily magnesium goals:
Wild caught fish to include halibut and salmon
Leafy green vegetables
Dark Chocolate
Green bananas
Cacao powder
Avocados
Flaxseeds
Brazil Nuts
Broccoli
Dairy
How much magnesium?
Recommended daily allowance for magnesium for adult women is around 320 mg per day. For adult male it’s about 400 mg per day. If you are taking a magnesium supplement, it’s important to remember to take it about the same time daily so that the concentrations remain relatively stable. Low magnesium is known to be associated with heart disease, diabetes, and osteoporosis.
Which Magnesium is best for sleep?
The best magnesium brands that would assist with sleeping will include ones that are most bioavailable and least likely to cause stomach discomfort. Additionally, magnesium product that would help with relaxation would likewise be of great benefit in assisting with sleeping. Glycine is known to promote sleep, improves overall quality of sleep and shortens time to reach non-REM sleep. That being said, magnesium glycinate or magnesium bisglycinate is my suggestion to assist with sleeping.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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