Magnesium supplements can help you sleep better. But what are they and when to hire them? Let’s find out all the benefits, the features and what it is the best to take before going to bed
The Magnesium supplements They can help you sleep well, and can support high quality sleep especially if combined with healthy habits.
Nowadays on the market there are many supplements to sleep, some with more research behind others, such as those of magnesium. We discover all the characteristics and types of magnesium supplements to sleep.
What is magnesium?
The magnesium It is an essential mineral for the body that plays an important role in the production of energy, in the development of bones, in muscle contraction and much more.
In fact, the ability of our nerves to transmit signs through the entire central nervous system depends on magnesium. The metabolism of carbohydrates and fats for ATP energy requires magnesium. The regulation of blood pressure and heart rate directly involves magnesium. This mineral is even necessary for the production of DNA, RNA and proteins.
Our bodies cannot produce it naturally, so we have to introduce it through the diet.
It must be said, however, that magnesium in our body tends to decrease naturally with the advance of age, due to the reduced intestinal absorption, the reduced bone accumulation and the excessive urinary loss.
Benefits of magnesium for sleep
Magnesium is involved in many processes that influence sleep. To begin with, it was shown that it helps to regulate our circadian rhythm, the internal watch that indicates to the body when to wake up and when to go to bed.
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What is the best magnesium supplement to sleep?
All magnesium supplements pair the mineral with another compound (e.g. oxygen for oxide shape, glycine for the bisglylicated shape, citric acid for the citrate shape, etc.) to encourage its administration. One of the best magnesium supplements to sleep is magnesium glycinated.
The reason? This type is easily absorbable, it does not have many gastrointestinal side effects and contains glycine, which according to research facilitates asleep and maintenance of sleep, and reduces daytime sleepiness.
Other types of magnesium supplements are:
What to know about the dosage
Regardless of the shape of magnesium, we recommend that you remain below the tolerable higher level of intake, unless your doctor has given you different indications.
It also recalls that women need over 320 milligrams of magnesium per day (with even higher needs during pregnancy), while men need 420 milligrams.
But what time of the day should it be taken? You can take a magnesium supplement at any time of the day, obviously if you use it to sleep it is better to take it in the hours preceding the time to bed.
Then there are less absorbable forms, such as magnesium oxide, which can stimulate the intestine, for this reason we do not recommend taking you before going to bed.
The magnesium glycinate, on the other hand, tends to be the best type of magnesium supplement to be taken to go to bed, because it is delicate for the stomach and easy to absorb for the body.
When you take a supplement, make sure it has a short list of ingredients, without preservatives and dyes and also artificial aromas.
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