Magnesium Sleep Aids Background
What Magnesium Sleep Aids can do for your sleep.
Magnesium is a mineral that aids in relaxing the muscles and nerves, which also enables why magnesium sleep aids make you to sleep easily.
Thus, a deficiency in magnesium hampers the normal function of your motor nerves to send correct messages and electric impulses from your brain to the muscles.
Low magnesium levels may also lead to the release of certain hormones in the body such as the norepinephrine, which tends to increase in levels when you are experiencing stress.
As you feel even more stressed out, higher amounts of magnesium are lost from your body. As a result, you may suffer from difficulty in sleeping. This is where magnesium sleep aids can come into play.
What Magnesium Sleep Aids Can Do For The Body
If you are in need of a natural way to soothe your body and get quality sleep, you may want to consider taking magnesium sleep aids or supplements. Primarily, magnesium promotes a healthy immune system, maintains proper nerve function, regulates the rhythm of your heart, supports normal blood pressure, and relaxes your muscles.
Magnesium is also known for as an anti-stress mineral as it helps eliminate irritability, nervousness and anxieties. When you are at rest, your cells contain 10,000 more amounts of magnesium than calcium. On the other hand, low magnesium levels allow calcium to enter your cells even when you do not need it, which creates a stimulated state that cause you to feel excitable and unable to sleep.
Magnesium Sleep Aids
The following are some of the most common magnesium supplements that are also excellent sleep aids.
1. Magnesium citrate
Magnesium citrate is a combination of magnesium carbonate and citric acid. It is basically a type of dietary supplement that is used to treat magnesium deficiency. In large doses, this supplement has intense laxative properties.
According to medical researchers from the Neurology Department at the Erciyes University in Turkey, the magnesium sleep aid, magnesium citrate, is effective in eliminating migraine headaches.
The supplement also helps people fight off the effects of stress, thus allowing them to sleep better. For people who experience chronic stress, their body may end up using higher amounts of magnesium, which tends to worsen their stress response.
Although magnesium citrate has side effects, these are usually mild and disappear quickly. Among the common side effects of this supplements are diarrhea and loose stools, yet you can avoid these conditions by taking the correct dosage as prescribed by your doctor in many cases.
2. Magnesium bisglycinate
This component is bound to the special amino acid called the glycine, and this binding action makes the mineral highly absorbable. For intense, you will need to take up to 4 times the required amount of magnesium citrate, so you can obtain the equivalent levels of magnesium bisglycinate.
In addition, magnesium bisglycinate does not need the aid of stomach acids to facilitate absorption since it passes into your cells through its amino acid transport. Hence, even people who suffer from poor digestion can obtain great benefits.
The mineral is also the only form of magnesium that is shown to efficiently cross the blood-brain barrier, which makes it an outstanding choice for helping those with migraine headaches, anxiety and depression.
All types of stress including hormonal, emotional, physical and chemical can deplete your body’s magnesium supply. Since the mineral promotes nerve and muscle relaxation, you need to supplement your body with more amounts of magnesium when you feel stressed out.
With magnesium supplementation, you can obtain treatment form irregular heart rhythm, palpitations, depression, anxiety, high blood pressure, fibromyalgia, leg cramps, and insomnia.
Magnesium Sleep Aids – Further Details
Incorporating a wide variety of vegetable and whole grains into your regular diet is an excellent way to meet your daily magnesium needs. In case you suffer from magnesium deficiency, foods may not suffice in restoring normal magnesium levels, so you will need to take supplements that are available in various forms. The best types of magnesium supplements that are easily absorbed by the body include citrate, lactate, and bisglycinate.
However, supplements contain different amounts of magnesium, so it is important that you read the product insert and follow your doctor’s dosage recommendations to ensure outstanding health benefits while preventing serious side effects.
Magnesium Dosages for Children and Adults
The standard dosage of magnesium for infants and young children that are 3 years old and below is 40 to 80 milligrams a day. Children between 4 to 6 years of age need 120 mg of magnesium, while children 7 to 10 years should receive 170 mg of this mineral daily.
Make sure you consult your doctor before giving magnesium supplements to your child, so you can avoid negative effects and overdose.
As for adults, the recommended magnesium dosage is between 280 and 300 mg daily (for women) and 270 to 400 mg (for men). Pregnant and lactating women need more supply of magnesium to support their own health, as well as their child’s.
Breastfeeding women need to increase their magnesium intake to 340 to 335 mg, while pregnant women need 320 mg of this essential mineral per day.
Magnesium Sleep Aids – Clinical Evidence
A study that was published in the 2011 issue of the American Geriatrics Society journal presented a clinical trial to prove the effects of magnesium sleep aids.
A total of 43 study participants who suffered from insomnia took either a supplement or placebo as treatment for their sleep disorder. These individuals were given a supplement with 5 mg melatonin, 11.25 mg zinc, and 225 mg magnesium.
All of these substances aid in relaxing the body and promoting sleep, and these participants were required to take the supplements one hour before bedtime for 8 weeks.
The magnesium sleep aids promoted significant improvements in their sleeping capabilities, as compared to placebo. It is also worth noting that more participants exhibited mental alertness due to regular sleep patterns after taking magnesium supplements.
Magnesium Sleep Aids – The Verdict
Magnesium is an important mineral that your body needs, not only to ensure healthy bone development and nerve functions, but it also promotes a restful sleep.
If you decide to take magnesium aids for your sleeping problems, make sure you consult your doctor for the right dosage that suits your needs. By doing so, you can maximize the health benefits from this mineral and prevent any medical issues that may arise.
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