Magnesium and sleep. everything you need to know

As you may have heard, Neutrient Magnesium recently won a Silver Award for Best Sleep Product Your Healthy Living Awards 2023 and we couldn’t be happier. As we continue to celebrate, we want to share the connection Magnesium and sleep and will give you some tips to choose from best magnesium supplement for sleep.

Magnesium for sleep

Magnesium is nature’s mineral relaxant that helps calm the nervous system and regulate melatonin, which guides your body’s sleep-wake cycles. If your job, relationship or lifestyle has left you feeling tired, overwhelmed and anxious, magnesium can be the perfect restorative elixir. Magnesium is known by naturopaths and nutritional therapists as nature’s relaxant because of its ability to provide comfort and support during difficult times or when your lifestyle has become busy and demanding. The calming effect of this mineral is due to the fact that magnesium contributes to normal psychological functioning and the normal functioning of the nervous system.

Magnesium for sleep and anxiety

When it comes to mood building, magnesium is an important factor in the production of the brain’s happiness hormone, serotonin. When serotonin is low, your mood can drop and anxiety can become more prominent. Magnesium’s calming properties are attributed to its supportive relationship with GABA, a neurotransmitter that helps melt away stress, calm nervous activity, and encourage a restful night. If you’re not getting a proper night’s sleep because your mind is overstimulated, racing with thoughts, making you anxious and restless, then it’s time to add magnesium before you go to bed.

Evidence shows that magnesium can also help with stress, tension and stress by supporting nervous system and psychological function, encouraging the body to begin to unwind and return to a state of balance. Finally, ongoing stress and tension tend to quickly deplete magnesium levels.

What types of magnesium are there?

There are many different types of magnesium and some are much more effective than others, here are some examples:

Magnesium malateAt the top of the list of muscles and energy systems

Magnesium bisglycinateBest absorption rate and good versatility

Magnesium taurateUsed in studies of the nervous system and brain

Magnesium CitrateGood for overall magnesium retention and energy

Magnesium salts (oxide, carbonate, chloride). have lower absorption rates, but some contain impressive levels of elemental magnesium.

A combination of four chelates such as magnesium taurate, bisglycinate, malate and citrate help improve absorption by transporting magnesium into the body through four different transport pathways. Once absorbed, the four chelates offer VIP express service, delivering magnesium to areas of the body that other standard forms of magnesium struggle to reach.

When to take magnesium for sleep?

There are a number of methods you can use magnesium for sleep but we encourage you to take your magnesium supplement at different times of the day so you can discover what works best for you? and your lifestyle. Some people find that magnesium sleep supplements work best when taken just a few hours before bedtime. However, if you have a demanding job or a busy schedule or live a stressful life, you may find that taking your magnesium supplement in the morning may be best for you.

How to choose a magnesium supplement?

Choosing a potent, high-potency, fast-acting magnesium supplement can help maintain magnesium levels during unstable sleep. Avoid magnesium supplements that contain magnesium carbonate because they are poorly absorbed and can cause digestive upset. Instead, look for magnesium supplements that contain the four magnesium chelates (bisglycinate, taurate, citrate, and malate) because they have a higher absorption rate, are gentler on the gut, and reach areas of the body that standard forms of magnesium struggle to reach.

How much magnesium should you consume?

Reports from the World Health Organization indicate that 60% of Europeans do not meet their daily dietary intake of magnesium, indicating widespread deficiency.

Adults need 375 mg of magnesium per day. Eating more green leafy vegetables, nuts and seeds helps increase magnesium in the diet.

Sources of magnesium

Food sources of magnesium

When it comes to magnesium, it’s important to remember that foods that are naturally high in fiber also tend to be high in magnesium. Another guideline for magnesium is that green leafy vegetables, nuts, and seeds score high on the magnesium chart.

• Vegetables: spinach, kale, chard, kale

• Salad greens: carrots, watercress, rocket

• Nuts – almonds, cashews, peanuts, walnuts

• Seeds: chia, pumpkin, sesame, sunflower

• Cereals: brown rice, oats, quinoa, buckwheat

• Legumes – soybean, back, pinto, lentil, chickpea

• Fruit: avocado, banana, dried fig

• Fish and meat: halibut, salmon, chicken, beef

• Other: yogurt, dark chocolate, seaweed, sea salt

Health benefits of magnesium.

  • Normal functioning of the nervous system

  • Normal psychological function

  • Normal energy-producing metabolism

  • Reducing tiredness and fatigue

  • Normal muscle function

  • Maintenance of normal bones and teeth

  • Electrolyte balance

  • Normal protein synthesis

  • The process of cell division

There is a lot of research showing that magnesium is involved in the relaxation of the mind and muscles and helps the nervous system. This mineral may also be involved in mechanisms that help regulate the body clock and may be a factor in neurotransmitters that affect mood and sleep.

Susie Debis – Food Scientist and Nutritionist for Nutrient Magnesium

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