Magnesium, considered an essential nutrient and frequently administered as a supplement, is involved in hundreds of reactions in the body, having important benefits. It also affects rest, but not all chemical forms, if supplementation is necessary, help the same for better and deeper sleep.
Many benefits are attributed to this essential nutrient: it helps the health of the heart and blood pressure; reduces stress and anxiety; influences muscle function and prevents spasms; works together with calcium and vitamin D to help prevent osteoporosis and bone fragility; helps control blood sugar and prevent diabetes; can prevent migraines (some studies show that deficiency favors migraines); can help combat occasional constipation, favoring transit; participates in the production of antibodies and the reduction of inflammation, thus supporting the immune system; it can help in relieving premenstrual symptoms and last but not least, it helps to get a better and deeper sleep.
Prevention and maintaining a healthy lifestyle is one of the topics that will be debated during the Healthcare Forum event, organized by Adevărul, on March 24, alongside topics such as access to hospitals and treatments, the gaps between urban and rural areas, collaboration between the public and private sectors or the medical personnel crisis.
The most recommended form of magnesium for sleep
How does magnesium help us get restful sleep? Magnesium stimulates GABA (gamma-aminobutyric acid – the main inhibitory neurotransmitter in the central nervous system, having the essential role of reducing neuronal excitability and inducing calmness), thus reducing night awakenings, especially in cases of stress-related insomnia.
Not all chemical forms serve the purpose of achieving restful sleep equally well. It should be noted that most of the magnesium products that we find in pharmacies are food supplements, not medicines. They are used, as mentioned above, for: cramps, sleep, stress, fatigue, mild deficiency, etc.. It should be noted that dietary supplements do not require a prescription, have moderate doses and are used for maintenance or prevention, but the advice is to seek the advice of a doctor before purchasing and administering them.
Magnesium is also rarely used as medicine, in which case we find it in another pharmaceutical form (in injectable form). It is used in large doses, necessarily prescribed by a doctor, being strictly monitored. As a medicine, it is used to treat arrhythmias, preeclampsia, severe deficiency, convulsions, etc.
As for the chemical forms for food supplements, we find magnesium in the form of:
• magnesium glycinate
• magnesium bisglycinate
• magnesium citrate
• magnesium L-threonate
• magnesium malate
The shape actually tells us what substance the magnesium is bound to in order to be better absorbed in the body.
To help us with sleep problems, the most suitable type of magnesium is considered magnesium glycinate (or bisglycinate), because it has good absorption and a calming effect on the nervous system, which can help you relax and fall asleep.
Magnesium citrate can also be an alternative for sleep, but it should be taken into account that it also has laxative effects if administered in large doses. Instead, magnesium threonate is used to support brain function but to help us sleep well it is taken a few hours before bedtime.
When to take magnesium for sleep
The recommended time to take magnesium is at least 30-60 minutes before bedtime. Some guidelines suggest taking 30-120 minutes before bedtime to allow the body to absorb the magnesium. A time needs to pass between the moment of administration and the moment when we go to sleep because magnesium does not act instantly, but its level increases over time after administration.
As for doses, between 200 and 400 mg/day of magnesium are sufficient to support sleep and muscle relaxation, but with attention to the safe dose accumulated from supplements and food, for this reason a doctor’s recommendation is necessary.
For people experiencing digestive problems, it is recommended that magnesium be taken with a light meal.
What foods can we get magnesium from?
Magnesium is found naturally in green leafy vegetables, nuts, seeds and whole grains, but also in dark chocolate, and the advice is to turn to supplements when we really need it. To find out what is needed and the recommended dose (if supplementation is required), it is recommended to contact the doctor.
There are certain signs of low magnesium, but they do not appear in the early stages. According to drogs.com, in general, normal blood magnesium levels are between 1.8 mg/dL and 2.2 mg/dL. Deficiency may cause symptoms such as: decreased appetite, nausea or vomiting, feeling tired, weakness, numbness or tingling, muscle cramps, seizures, confusion, heart palpitations or irregular heartbeat. However, the signs of magnesium deficiency are not specific. They are mostly common to many health problems, which is why a doctor’s referral for further investigation or supplementation is necessary.
According to drogs.com, factors that can contribute to low magnesium levels include:
– certain conditions (for example Crohn’s disease, celiac disease and chronic diarrhea can affect the absorption of magnesium);
– alcohol consumption, which in the long term can lead to magnesium losses by increasing urinary excretion and digestive system problems;
– liver diseases (the liver, which produces albumin, a protein that helps transport magnesium in the body, is affected);
– advanced age – as we age, the absorption of magnesium from the intestine decreases, and the excretion of magnesium through urine increases;
– administration of certain drugs (for example, diuretics and proton pump inhibitors);
– poor nutrition, which does not ensure an optimal level of magnesium;
– stress, which can also increase magnesium loss.
For the diagnosis of magnesium deficiency, which is a difficult process, since magnesium levels in the blood do not always reflect the total magnesium content in the body, several tests are used, and the doctor is the one who can indicate them, based on symptoms, medical history, etc.
To restore the optimal level of magnesium in the body, it may be enough to increase the intake of foods rich in magnesium. If the problem does not go away, a magnesium supplement can be recommended, but it is equally important to identify and intervene on the causes of the deficiency, the simple administration of supplements without the doctor’s indication can represent a danger in the case of pre-existing conditions or if you are under treatment with various drugs.
