IS IT SAFE TO CONSUME MAGNESIUM BEFORE BED? REALITY OF SLEEP SUPPLEMENTS
A good night’s sleep can be worth a million dollars, and many resort to magnesium-based supplements to achieve it. While they can surely help, its indispensible to learn about the other effects that they can have on the body.
A study published on PubMed suggests, “Supplementation of magnesium appears to improve subjective measures of insomnia.” But it’s pivotal to determine how much you should take before bed.
So, here’s a look at how magnesium-containing sleep supplements work, and how they can affect your health.
What Magnesium Actually Does?
Well, think of magnesium as a chemical messenger that your body uses so that the nerve cells communicate better. “Neurotransmitters can be excitatory or relaxing,” Dr. Millstine says. “Magnesium plays a role in helping maintain the right balance between the two types.”
According to Denise M. Millstine, M.D., healthy usage of magnesium sends signals between the brain and the rest of the body, which helps control mood, sleep, memory, and muscle movement.
In addition to that, magnesium contributes to the synthesis of melatonin, which is the hormone responsible for the body’s sleep-wake cycle. “Melatonin is important because it increases as the world darkens,” Dr. Millstine says. “It’s a signal in our system that it’s coming to be time to rest and to sleep.”
That’s not all, it helps decrease the cortisol levels as well, making sure that the body rests even better. In short, magnesium is necessary to stabilize the circadian rhythm.
Should You Take Magnesium Supplements?
The short answer is yes, you can. However, according to wellness dietitian Lindsey Wohlford, it’s not necessarily needed. “But you don’t necessarily need to take a supplement to achieve that. Magnesium is readily available in lots of foods,” she explains.
Leafy greens, beans, seeds, nuts, lean proteins, whole grains, and dairy are foods that are very rich in magnesium, and including them in your diet may promote better sleep. “If you are eating these foods regularly as part of a healthy diet, most people are going to consume their magnesium requirements for the day,” says Wohlford.
Recommended Limit
According to the Office of Dietary Supplements, the recommended magnesium limits are as follows.
Men age 19 and older: 400-420 mg per day
Women age 19 and older: 310-320 mg per day
During pregnancy: 350-360 mg per day
During lactation: 310-320 mg per day
“For example, a 40-year-old non-pregnant woman could meet her daily recommended amount of magnesium by eating one cup of cooked spinach, one cup of cooked quinoa, and about an ounce of almonds,” explains Wohlford.
Bottom line: Does magnesium help with better sleep? It surely does. However, moderation is advised.
So, after learning all this, what would you like to tell the ones who use magnesium-containing sleep supplements? Do you also use them?
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