![]() The quality of research wasn't strong enough to make a recommendation, the researchers concluded, but the supplement is cheap and widely available so evidence may support its use. When to take magnesium for sleep? About 30 minutes before bedtime, according to the Cleveland Clinic.Ī systematic review and meta-analysis published recently in the journal BMC Complementary Medicine and Therapies looked at three randomized, controlled trials on magnesium for sleeping in older adults. Avoid the stool-softening magnesium oxide, it suggested. Those still planning to take a magnesium supplement should know that the best magnesium for sleep is magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic. National Library of Medicine said taking magnesium supplements isn’t advised and that it's better if people consume the nutrient through their diet. So, exactly how much magnesium for sleep? Your doctor can answer that after taking into account your health conditions and medications. About 5% to 15% of people have that condition and should see a doctor for diagnosis. Magnesium can relax muscles and may help improve symptoms of restless legs in some people, she said. “Magnesium is also thought to affect levels of melatonin, the hormone associated with when we fall asleep and when we wake up, known as our circadian rhythm,” Gurubhagavatula added. The nutrient acts on the benzodiazepine receptor, which is the same receptor used by Valium-type drugs and the sleep medication Ambien, she said. If magnesium does work to help someone get a little shuteye, that may be because it is acting on certain receptors on the surface of brain cells to quiet down brain cell activity, Gurubhagavatula said. People with type 2 diabetes, a gastrointestinal disorder, alcohol use disorder or who are seniors may be more at risk for magnesium deficiency, according to a Cleveland Clinic story on magnesium for sleep.Ī preliminary study presented recently at the American College of Cardiology annual meeting found that getting enough sleep was associated with greater protection of death from all causes. “It is used by hundreds of enzymes in the body to complete important functions at the cellular level,” Gurubhagavatula said. This nutrient is needed for more than 300 biochemical reactions in the body, according to the National Library of Medicine. It produces protein, bone and DNA maintains blood sugar and pressure and regulates the muscles, nerves and the cardiovascular system, according to the foundation. Magnesium is a mineral found in a range of foods and in dietary supplements, according to the Sleep Foundation. “We don’t have definitive, large, randomized trials across healthy populations, or those with specific diseases, over long periods of time,” she said. Past research has had various design limitations and has not been of high enough quality to support a general recommendation for magnesium supplementation in insomnia sufferers, Gurubhagavatula said. Indira Gurubhagavatula, an associate professor of medicine in the Veteran's Administration Medical Center at the University of Pennsylvania, in Philadelphia. ![]() “The science on whether taking magnesium helps improve the length or quality of sleep has been mixed,” said Dr. It’s not entirely certain, but the mineral serves a variety of other important functions, so it just might actually work. Taking magnesium for sleep is something some say has real benefits, but does it really? Options can range from prescription medications to sleep therapy, good habits and an abundance of supplements. WEDNESDAY, Ma(HealthDay News) - When people struggle to fall asleep, it’s no surprise they seek solutions. ![]() What an Expert Says About Taking Magnesium for Sleep
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