Restless at night? It could be a magnesium deficiency.
“Remember to eat your banana before bed”. Growing up, many of us have likely heard this advice from our parents or grandparents. Ever wondered what the reason could be? Bananas are a great source of magnesium and potassium, which aids sleep.
Magnesium is the cool girl of minerals, as it has several health benefits including improving the quality of sleep.
Magnesium is necessary for over 300 chemical reactions in our bodies, and its major roles include muscle and nerve function, heartbeat regulation, blood sugar management, digestion, and bone health.
How does magnesium help you sleep better?
Though most of us assume melatonin is the saviour when it comes to sleep, magnesium helps in a whole different way. Both melatonin and magnesium work in different ways in our body.
Melatonin is a hormone produced by the brain in response to darkness, and it helps to regulate the circadian rhythm and promote sleep. Magnesium, on the other hand, is a mineral found in foods like nuts, seeds, leafy greens, whole grains, and legumes that promote relaxation and reduce stress, thereby improving sleep.
According to a study in 2022, magnesium activates gamma-aminobutyric acid (GABA) receptors, which can help to promote relaxation and sleep. It helps the muscles to relax. Magnesium also has a favourable effect with respect to sleep onset and maintenance and also tiredness, which appears as a consequence of sleep deprivation. Apart from this, Magnesium has also been shown to reduce the stress hormone cortisol and help us feel more relaxed and ready to sleep. It may also impact sleep by affecting other chemicals in the brain, including melatonin.
A study published in BMC Complementary Medicine and Therapies in April 2021 stated that on average, older adults with insomnia fell asleep 17 minutes faster when they took magnesium supplements compared to those who received placebos. However, the study authors cautioned that the evidence was unclear and described the link between magnesium intake and improved sleep as ‘uncertain.’
Well, magnesium has all the good news when it comes to sleep, but there are also some risks in adding this supplement to your evening routine. That’s where choosing the right type of magnesium comes in.
Which type of magnesium is best for a good night’s sleep?
Different types of magnesium supplements are available in the market. Choosing the right supplement is crucial. Brian Chen, MD, a pediatric sleep doctor at Cleveland Clinic’s Sleep Disorders Center told Well + Good that Magnesium glycinate supplements are the best bet if you want to wind down at night.
Magnesium glycinate is a compound of magnesium and glycine, an amino acid. According to a report by Medical News Today, people tolerate it well and has minimal side effects. Naturally, it occurs in many protein-rich foods, such as fish, meat, dairy, and legumes.
Unable to sleep? It could be magnesium deficiency
Dr. Chen says that magnesium glycinate is better absorbed compared to its alternatives such as magnesium citrate and magnesium oxide. While magnesium glycinate supplements are generally considered safe, it’s advisable to consult with your doctor before starting them.
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