Magnesium is one of the body’s most important minerals. It plays a role in everything from bone health to sleep to mood.
Foods rich in magnesium include beans, nuts, dark leafy greens, whole grains, and fortified cereals. It’s also easy to add magnesium supplements into your diet.
How much magnesium should i take?
Magnesium is an essential mineral that supports brain function, bone health and heart and muscle activity. It can also help relieve stress, improve sleep and aid in blood sugar regulation.
It’s easy to get magnesium through your diet, but Americans often don’t consume enough of it, according to the NIH. To ensure you’re getting your daily needs, eat foods like nuts, leafy greens, soy, beans, whole grains and fish.
You can also get your magnesium through a supplement. But be sure to talk with your doctor before starting any new supplement.
The NIH recommends that women aged 19 to 30 consume 310 milligrams of magnesium per day. This amount increases to 320 mg for those age 31 and older, and it also increases during pregnancy.
If you have low levels of magnesium, it can lead to chronic health conditions such as heart disease and diabetes. It can also increase your risk of migraine headaches and osteoporosis.
As an electrolyte, magnesium helps regulate calcium and potassium levels in the body. It’s also important for proper digestion and blood pressure control.
A lack of magnesium can also cause gastrointestinal issues such as constipation and diarrhea. In addition to improving overall health, getting sufficient magnesium has been linked with a reduced risk of cardiovascular diseases and cancer.
It’s also a mood-regulating mineral that helps reduce anxiety and depression. And it can also improve heart rate variability, a common measure of stress.
For example, one study found that a 400-mg dose of magnesium improved heart rate variability parameters in people with high-stress lifestyles. Another small study found that magnesium supplements helped relieve symptoms of depressive disorders in those with a low level of the mineral.
The best way to get your daily dose of magnesium is through a healthy, balanced diet and supplementing on top of it. Make sure to choose a supplement that is low in sodium and high in other nutrients that are helpful for your sleep and well-being.
Magnesium supplement for sleep
Getting a good night's sleep is a vital component of healthy living. Insufficient sleep has been linked to a number of chronic health problems, including diabetes, heart disease and depression.
It's important to get a full eight hours of sleep each night for best health. Taking a magnesium supplement can help you achieve that goal.
Magnesium helps your body fall asleep by reducing stress, anxiety and cortisol levels. It also works with the neurotransmitter gamma-aminobutyric acid (GABA) to relax your nervous system and promote restful sleep.
The best magnesium supplements for sleep are those that are made with premium forms of the mineral, such as glycinate complex. This form is more easily absorbed than magnesium oxide or magnesium citrate, which may cause gastric upset.
Thorne Magnesium Bisglycinate Powder is a top choice for those looking to boost their daily intake of this essential nutrient. It's a natural, odorless supplement that contains 250 milligrams of magnesium per serving and is free of added sugars and thickeners.
Swanson Ultra Albion Glycinate is another top pick for those who are looking to improve their daily intake of this important nutrient. It's a chelated form of the mineral that is more easily absorbed by your body than non-chelated forms, and it comes in an easy-to-take capsule format. It's also manufactured using TRAACS technology, which makes it ultra-absorbable and gentle on your stomach.
Smidge(r) Evening Magnesium is a great option for those looking to improve their sleep. It's made with a premium magnesium formula and is free of common allergens that could interfere with a restful night's sleep.
Several studies have shown that people who take a magnesium supplement are likely to experience better quality sleep, including more deep and restorative slumber. This is especially true for older adults, who are more likely to be magnesium deficient than younger adults.
There's still a lot of research to be done on the benefits of magnesium supplements for sleep, but it's worth giving them a try, if you're looking to improve your quality of sleep. But don't be afraid to talk to your doctor about it if you aren't sure if it's right for you.
Magnesium supplement for pregnancy
During pregnancy, the body's needs for many essential nutrients, including magnesium, are increased. This means that it's important to plan a diet that includes plenty of foods rich in magnesium, such as leafy greens, nuts, beans and seeds.
If you aren't getting enough magnesium through your diet, it may be time to take a supplement. However, it's important to consult with a medical professional before adding any supplements to your daily routine.
It's also important to check with your doctor if you are taking any medications or other supplements, as they may interfere with magnesium absorption. Additionally, it's best to avoid magnesium carbonate if you are already taking antacids or if you have heartburn or gastroesophageal reflux disease (GERD).
While you can get your magnesium needs met from food, many pregnant women find it difficult to do this. The best way to ensure you're meeting your magnesium needs is to meet with a prenatal dietitian and/or healthcare provider who can provide you with individual recommendations for a healthy pregnancy diet.
Magnesium is safe in most forms, but some people experience anxiety or racing heart when starting a new supplement. If you notice these side effects, discontinue use and schedule an appointment with a functional medicine doctor to determine what's going on.
In addition, you should know that a magnesium deficiency during pregnancy can increase the risk of gestational diabetes, so it's also important to include plenty of magnesium-rich foods in your diet while you're expecting.
Finally, magnesium supplementation during pregnancy may also help relieve leg cramps in pregnant women. According to one study, 73 pregnant women who took a magnesium supplement daily experienced reduced leg cramps as well as less pain than those who didn't take a magnesium supplement.
The most effective magnesium supplement during pregnancy is a prenatal vitamin that contains a high-quality form of magnesium, such as magnesium glycinate. This type of magnesium is easily absorbed without causing stomach upset. You should also make sure the prenatal you choose has been tested for heavy metals and other contaminants.
Best magnesium supplements for sleep
If you are looking for a magnesium supplement to help you sleep, there are some good options on the market. However, it’s important to choose the right one for your needs and goals.
Magnesium is an essential mineral that plays a number of critical roles in the body. It regulates a variety of functions, including blood pressure, muscle function, and mental health.
To get the most benefit from a magnesium supplement, it’s important to find one that will work best with your diet and lifestyle. It’s also important to select a product that has been tested for safety and quality.
A magnesium supplement can help you fall asleep and stay asleep through the night. It can help relax your body, boost melatonin production and reduce stress.
The best magnesium supplement for sleep is Pure Encapsulations Magnesium (glycinate). It promotes restful sleep and healthy nervous system responses, including normal muscle contractions, calming effects and support of brain neurotransmitters that allow for deep and restful sleep.
This supplement contains glycinate, which is better absorbed by the body than magnesium oxide. It’s also free from artificial sweeteners, colors and binders. This product is recommended for vegans and does not contain any soy, gluten or GMO ingredients.
It’s also easy to take, as it can be taken with a meal or liquid drink. This supplement is available in a capsule form or a powder that can be mixed into water, tea or coffee.
In addition to helping you fall asleep, a magnesium supplement can relieve leg cramps and other restless legs syndrome symptoms. This formula contains 200 milligrams of magnesium, as well as Vitamin B6, L-theamine, melatonin, zinc, and tart cherry powder to improve your overall sleep.
While some studies have linked magnesium with better sleep, more research is needed to determine if it’s effective in treating insomnia. It’s also important to note that taking magnesium supplements with other medications can cause side effects, so consult a medical professional before starting a regimen.
If you want a magnesium supplement that’s easy to take, the Transparent Labs Sleep Aid may be right for you. This natural supplement contains 200 milligrams of magnesium and other key ingredients that promote restful sleep and alleviate symptoms like restless legs and nighttime leg cramps.