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Does Magnesium Help with Sleep?

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Does Magnesium Help with Sleep?

 

Magnesium is one most popular supplements with sleep aid. But does it help you to sleep better? 

Many people have trouble sleeping, and breaking the cycle of bad quality of sleep can be hard; especially with the fast pace of today’s working life and juggling multiple things at once. 

While changing your sleep routine and curbing your caffeine intake can help, sometimes these lifestyle interventions fall short. Magnesium is an important mineral that we often forget about, and you may not be consuming enough of it in your diet! 

I’ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It’s not uncommon for people, especially women, to have less-than-optimal magnesium levels, which leads to poor sleep and other imbalances.

Magnesium is essential for human health as it is required for over 600 cellular reactions throughout your body. In fact, every cell and organ needs this mineral to function properly. It contributes to bone health, as well as proper brain, heart and muscle function.

the daily recommendation for Magnesium are:

  • 300mg a day for men 
  • 270mg a day for women 

It can be easily found naturally in: spinach; pears; okra; edamame beans; peas; chickpeas; soy beans; beans (black, lima, navy, adzuki, white kidney, pinto); Brazil nuts; pumpkin seeds; sunflower seeds; flaxseeds;

How can it help improve my sleep?

1) Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind, such as GABA. Low GABA levels are associated with restless sleep and anxiety. 

2) Supplementing with Magnesium has also been shown to help treat sleep problems by acting upon the nervous system and contributing to deep, restful sleep. 

3) Additionally, Magnesium may help treat anxiety and depression, two mood disorders that can cause sleep problems.

Take Away: You can easily achieve Magnesium daily requirements by eating healthy foods but research has shown that people with trouble sleep may benefit from an increased Magnesium intake. 

 

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