Getting regular, quality sleep can be a challenge. For better or worse, there’s a thriving market of supplements to help.
One of the most popular sleep supplements is magnesium, an essential mineral used for more than 300 different processes in our body. It supports the production of melatonin, the sleep hormone, while also regulating blood sugar, digestion and more.
Several small studies explored magnesium’s impact on sleep, finding that participants had less insomnia while falling asleep faster and staying asleep longer.
Should you find yourself toying with the idea of trying the supplement, always pay attention to the recommended amount. Adults ought to get anywhere from 310 milligrams to 420 milligrams of magnesium each day. Although pills exist, your diet can suffice — especially by way of dark, leafy greens, beans, nuts and whole grains like shredded wheat and fruits.
When shopping for this supplement, it’s important to consider the compounds. Magnesium glycinate, for example, is most often used for sleep. This is because glycine is the amino acid involved in sleep mechanisms — plus, it’s gentle on your stomach. By contrast, magnesium citrate can cause the inverse … and send you straight to the bathroom.
Experts say there is generally little harm in trying magnesium supplements for many people. However, it’s recommended to speak with your doctor before starting magnesium if you have kidney, cardiovascular or gastrointestinal disease, or low bone density.
You should not consume more than 350 milligrams of supplementary magnesium, as this can lead to toxicity and symptoms such as low blood pressure, vomiting and even difficulty breathing.
Everything in moderation … except good sleep.