Magnesium does not cause insomnia. Rather, magnesium improves sleep by calming the body and mind and regulating the sleep hormone's production. Thus, supplementation to raise magnesium levels can help you fight insomnia.
Magnesium can give you an energy boost when you are feeling low. For this reason, people often wonder whether magnesium can make them have trouble falling asleep, staying asleep, or getting good quality sleep.
That is, since magnesium gives an extra energy boost, does it cause insomnia? This article will answer this question by examining what science says about the relationship between magnesium and insomnia.
Magnesium overview
Magnesium is one of the 24 minerals and vitamins that humans need for their bodies to function properly. Few micronutrients are as important to the body’s physical and mental health as magnesium.
In fact, magnesium supports over 300 of your body’s biochemical processes. It helps maintain normal nerve and muscle function, keep the heart healthy, support strong bones, maintain healthy sugar levels, support energy production, and more.
Our bodies need large amounts of magnesium. However, we do not produce magnesium. For example, an adult’s body contains 25 mg of magnesium, less than one-tenth of the amount needed for proper body functions.
Therefore, you must rely on diet and supplements to get enough magnesium. The essential mineral is naturally present in several food types, including green leafy vegetables, seeds, nuts, and whole grains.
Do magnesium supplements cause insomnia?
Magnesium supplements do not cause insomnia. Instead, magnesium supplementation can be a treatment for insomnia to improve sleep quality.
Understanding whether magnesium supplements cause insomnia requires knowing what insomnia is and how magnesium affects sleep.
What is insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep for long periods.
People who have insomnia may experience one or more of the following:
- Find it difficult to fall asleep at night
- Wake up at night and find it difficult to get back to sleep
- Wake up from sleep several times during the night
- Not feel refreshed when you wake up in the morning
- Find it difficult to nap during the day despite feeling very tired
Persistent insomnia is a serious problem because it can affect the quality of your life. For example, it can limit what you’re able to do during the day, lead to low mood, and cause relationship problems with family and friends.
Some leading causes of insomnia are stress, anxiety, and activities that disrupt the body’s circadian rhythm (poor sleep habits, caffeine, work schedule, etc.).
Think of the circadian rhythm as your internal clock, which guides your sleep/wake cycle.
When this clock “shifts,” it gives your body wrong messages, like telling the body to stay awake (when it’s night and should be telling the body to sleep). Hence, you find it difficult to fall asleep or stay asleep for long periods.
Relationship between magnesium and sleep
Since the main causes of insomnia include stress, anxiety, and activities that disrupt the circadian rhythm, anything that reduces stress and anxiety and resets the circadian rhythm can help fight insomnia.
This is where magnesium comes in!
Magnesium helps reduce stress and anxiety and improves the production of the hormone that regulates the body’s sleep-wake cycles.
Thus, it helps you sleep better, making the micronutrient a good weapon to fight insomnia.
So, instead of causing insomnia, magnesium supplementation improves your sleep and helps you fight insomnia.
How does magnesium improve sleep?
Magnesium improves sleep by helping your body and minds relax and improving the production of the sleep hormone.
Here is how it helps”
Regulates the sleep hormone
Magnesium improves sleep by directly affecting the production of the sleep hormone - melatonin.
Melatonin is a sleep hormone that regulates your sleep-wake cycles. The pineal gland in your brain produces the hormone in response to darkness.
When it gets dark, the brain produces melatonin, signaling to the body that the time for sleep is approaching, making it easier to fall asleep.
Interestingly, magnesium increases the production of the sleep hormone. By increasing the level of naturally circulating melatonin, magnesium can help you fall asleep faster at night, thereby helping you fight insomnia.
Helps your mind relax
Magnesium helps fight anxiety and depression because it calms the mind.
Anxiety and depressive symptoms can hinder the ability of the brain to “slow down” at night, making it difficult to fall asleep or stay asleep.
Magnesium plays a crucial role in slowing down brain activity to promote sleep. It does this by influencing the neurotransmitter called gamma-aminobutyric acid (GABA).
GABA is the most common inhibitory neurotransmitter in the nervous system. When GABA binds to receptors in nerve cells, it decreases the responsiveness of the nerve cell, meaning it decreases the ability of a nerve cell to receive or send chemical messages to other nerve cells.
By decreasing nerve cells’ responsiveness, GABA slows down brain functions, producing a calming effect that makes falling and staying asleep easier.
Magnesium increases the activity of GABA receptors, facilitating the binding of GABA to nerve cells. This slows down brain functions and produces a calming effect that makes it easier to fall asleep and stay asleep.
Helps your body relax
Magnesium is a natural muscle relaxer, helping to relax your body and prevent muscle twitches and cramps that may threaten to keep you awake at night.
Calcium within cells triggers contraction in skeletal muscle fibers. When there’s too much calcium inside a cell, you can get sustained muscle contraction, resulting in painful cramps and spasms that can keep you awake at night.
Interestingly, magnesium is calcium’s mineral opposite. Calcium and magnesium fight for the same binding spots within cells. So, increasing your magnesium intake will reduce the amount of calcium in the cell.
More magnesium and less calcium in your cells promotes muscle relaxation.
Thus, magnesium relaxes your muscles, preventing a state of tension and rigidity that can make it difficult to fall asleep or increase wakefulness. Therefore, you will fall asleep faster and have a better sleep quality.
What is the relationship between magnesium deficiency and sleep disorders?
Because magnesium improves sleep, deficiency of this essential nutrient can result in sleep disorders (including insomnia).
For example, magnesium deficiency can do the following:
Lead to low levels of melatonin
Since magnesium increases melatonin production, it has been postulated that magnesium depletion is associated with decreased melatonin.
Decreased melatonin means the body will not get sufficient push to fall asleep at nighttime, leading to difficulty falling asleep.
For this reason, most people who have trouble falling asleep at night have low melatonin levels.
Lead to increased brain activity at night
Since magnesium increases the activity of GABA, it has been postulated that low magnesium levels are associated with decreased GABA activity.
GABA plays a crucial role in controlling nerve cell hyperactivity to produce a calming effect, so decreased GABA activity results in an overactive brain that makes it difficult to fall or stay asleep.
Thus, magnesium deficiency reduces the activity of GABA neurotransmitters, leading to an overactive brain that may cause sleep disorders.
Cause nocturnal muscle cramps
Since magnesium reduces the amount of intercellular calcium, low amounts of the micronutrient increase the amount of calcium in cells.
Increased intercellular calcium hyperstimulates the muscle nerves, causing involuntary muscle contractions that may result in painful nocturnal cramps and spasms that make it impossible to sleep at night.
Thus, magnesium deficiency increases intercellular calcium, which causes muscle stiffness and contractions that may persistently disrupt sleep and cause insomnia.
Can magnesium supplements improve sleep?
Magnesium supplements can improve sleep and are usually recommended as sleep aids for people with difficulty falling or staying asleep. Importantly, the scientific evidence points to magnesium having positive effects on sleep.
Many scientific studies have shown that taking a magnesium supplement can help you get restful sleep if you have difficulty sleeping or suffer sleep deprivation.
Oral magnesium supplementation helps with various sleeping disorders, including insomnia, obstructive sleep apnea, and restless leg syndrome.
Let’s look at some of the studies showing that magnesium improves sleep!
Magnesium improves sleep in older adults
In a placebo-controlled clinical trial investigating the effect of magnesium supplementation on primary insomnia in the elderly, it was found that magnesium effectively reduced insomnia in the elderly population.
Specifically, the study showed that magnesium supplementation improved subjective and objective measures of insomnia.
The subjective measures of insomnia that magnesium supplementation improved included the Insomnia Severity Index (ISI) score, sleep time and sleep onset latency, sleep efficiency, and early morning awakening.
The objective measures of insomnia that magnesium supplementation improved included the concentration of serum renin, melatonin, and cortisol.
A systematic study of oral magnesium supplementation for insomnia in older adults found that oral magnesium supplements (less than 1g quantities given up to three times a day) can help fight insomnia symptoms.
The study reported that magnesium improved several sleep outcomes, including ease of falling asleep at night, sleep duration, reduced nighttime awakenings, and naturally circulating melatonin.
Magnesium improves sleep in young adults
The use of magnesium in treating insomnia is not limited to older adults
Another study investigating the association of magnesium intake with sleep duration and sleep quality in young adults gives the micronutrient the pass mark.
The study compared the magnesium intake of 3,964 young adults with their quality of sleep. It concluded that magnesium intake was borderline associated with better sleep quality after adjustment for potential confounders.
A study investigating the link between micronutrient inadequacy and short sleep found that magnesium deficiency can cause short sleep duration (< 7 hours) in young adults.
The study examined data from over 26,000 people and concluded that young adults aged 19+ years with short sleep duration had a lower intake of some nutrients, including magnesium.
Magnesium and other sleeping disorders
A Mayo Clinic study found that magnesium is an effective therapy for restless leg syndrome (RLS). RLS is a disorder characterized by an urge to move the legs.
It is caused by involuntary contractions of the leg muscles during sleep, thereby disabling sleep and causing insomnia.
Magnesium’s effectiveness at relaxing muscles makes it helpful in reducing the involuntary contractions that cause RLS, thereby promoting restful sleep.
What is the best magnesium for sleep?
The best magnesium for sleep is magnesium glycinate because it is one of the most easily absorbed forms of magnesium. Other forms of magnesium that are easily absorbed by the body and, therefore, also good for sleep are magnesium citrate, magnesium taurate, magnesium chloride, and magnesium lactate.
Magnesium in supplementation comes in different forms, and how easily the body absorbs each one differs. Only when the body easily absorbs a medication can it be completely available to its intended biological destination.
Thus, when you take a magnesium supplementation formulation easily absorbed by the body (bioavailable), the elemental magnesium will be easily available to your body where needed.
Also, elemental magnesium binds to a different compound in each form of magnesium. So, each form of magnesium is best suited for supporting specific health issues.
That said, some of the popular forms of magnesium (from the highest quality to the lowest) and their benefits are:
Magnesium glycinate
Magnesium glycinate, which contains elemental magnesium and the amino acid glycine, is regarded as the highest-quality form of supplemental magnesium for sleep.
First, it is the most easily absorbed form of magnesium. Secondly, it provides a calming and restful effect, making it perfect for treating stress, anxiety, depression, and insomnia.
Magnesium malate
Magnesium malate contains elemental magnesium and malic acid. It is another high-quality supplemental magnesium. It is easily absorbed by the body, even more than the most common magnesium supplements like magnesium oxides and magnesium citrate.
It’s very effective in treating fibromyalgia - a disorder that causes pain and tenderness throughout the body, fatigue, and difficulty sleeping.
Magnesium citrate
Magnesium citrate, which contains elemental magnesium and citric acid, is one of the most common forms of magnesium in dietary supplements.
It is also easily absorbed by the body and has some calming effect (albeit not as much as magnesium glycinate). It also has good laxative effects, making it popular in treating constipation.
Magnesium lactate
Magnesium lactate is made up of elemental magnesium and lactic acid. It is another easily absorbed magnesium formulation used to treat low levels of the essential mineral.
It is gentler on your digestive system than most forms of magnesium, so it is excellent if you need large doses of magnesium regularly.
Magnesium chloride
Magnesium chloride, which contains elemental magnesium and chlorine, is another bioavailable form of magnesium.
It’s commonly used to treat magnesium deficiency and symptoms of too much stomach acid (such as heartburn, stomach upset, and acid indigestion).
Magnesium oxide
Magnesium oxide contains elemental magnesium and oxygen, and it is one of the most common and affordable forms of magnesium.
However, it is a low-quality form of magnesium for dietary supplementation because the body does not absorb it easily.
Using it for magnesium deficiency will require increasing your dosage, which may increase negative side effects.
How do I use magnesium for sleep?
When using magnesium for sleep, you should avoid taking too much magnesium to prevent problems related to overdosing on the nutrient.
This calls for paying attention to how much magnesium you take, when to take the micronutrient, how often you should take the nutrient, and how long you should take the nutrient.
How much magnesium should I take for sleep?
When taking magnesium for sleep, you should stick to the recommended dietary allowance (RDA) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly the National Academy of Sciences). This is slightly higher for men than women (310 - 320 mg for women and 400 - 420 mg for men).
The recommended dietary allowance of magnesium is the intake sufficient to meet the nutrient requirements of 97 - 98% of healthy individuals.
Thus, taking this dosage will ensure you have adequate serum magnesium levels to get healthy sleep and other good benefits of the micronutrient.
Note that your doctor may recommend taking more than the RDA, depending on the deficiency levels.
Never be tempted to take more than the recommended amount of magnesium, as that will not make you sleep better. Rather, it will cause stomach upset or other more complex problems of magnesium overdose.
When do I take magnesium for sleep?
There is no official recommended time to take magnesium for sleep. However, the most recommended time period for taking a magnesium supplement for sleep is 30 minutes to one hour before bedtime.
It’s best to take magnesium 30 - 60 minutes before bedtime because that is enough time for the nutrient to do what it does to calm the body and mind.
- It’ll need about 30 - 60 minutes to bind with troponin C and myosin in cells to calm muscles and the body.
- It’ll also need that much time to activate the brain’s GABA receptors to calm the brain.
Can I take magnesium every night?
You should see your healthcare provider to know how often you should take magnesium. However, taking a magnesium supplement every night each day won’t hurt you.
How long should I take magnesium?
How long it takes to improve sleep when taking magnesium for that purpose varies from person to person.
Some people may see improvement in sleep quality within one week, while others may take several weeks to see improvements.
A study investigating the effectiveness of oral magnesium supplementation for insomnia used a daily dose of 500 mg for eight weeks, and it was reported that participants fell asleep fast, stayed asleep longer, and reduced nighttime awakenings.
Thus, when taking a magnesium supplement for sleep, you may want to go on for up to eight weeks or longer.
Effective tips on taking magnesium supplements
Some tips for taking magnesium supplements effectively and safely are:
Consult a healthcare professional
Check with your physician before taking any medication, including magnesium supplements.
A healthcare professional can assess your magnesium levels to determine your supplementation needs and recommend an appropriate dosage. They can also assess the supplement’s interaction with any medication you take and advise whether combining them is appropriate.
Choose the right type of magnesium
There are different forms of magnesium supplementation formulation. Each form has different absorption rates and may be more suitable for different purposes.
Your healthcare provider can help you choose the best form of magnesium for your needs.
However, the best magnesium supplements are those the body can easily absorb, such as magnesium glycinate, magnesium taurate, and magnesium malate.
The Why Not Natural magnesium complex supplement combines four bioavailable magnesium formulations to offer a high-quality supplementation that is excellent for raising magnesium levels.
Follow dosage instructions
Always take supplements exactly as prescribed by your healthcare provider or as directed on the product’s label. This helps you avoid overdosage, which can lead to adverse effects.
Avoid high doses by all means, except it is what your healthcare provider prescribes. Always strive to obtain magnesium from food while supplementing with magnesium.
Avoid prolonged consumption
Do not take magnesium supplements for prolonged periods unless your healthcare provider directs you to. Prolonged consumption of magnesium supplements may increase your rate of overdosing.
Take the supplements with a meal
Take your magnesium supplements with food, as this enhances absorption and reduces the risk of gastrointestinal effects (such as stomach upset and diarrhea).
However, you may want to avoid high-fat diets because they reduce magnesium absorption.
Stay hydrated
Drink plenty of water when taking magnesium supplements. This can help prevent dehydration, as magnesium is an osmotic laxative that draws water into the intestines.
Monitor side effects closely
When taking magnesium supplements, you should pay attention to how your body responds. If you experience adverse effects (such as drowsiness, diarrhea, nausea, stomach cramps, etc.), discontinue the supplement and consult your healthcare provider immediately.
Consider timing
Your specific needs will determine when it’s best to take magnesium. Your healthcare provider will tell you what is best for you. However, most people find that taking magnesium before bedtime is best for good-quality sleep.
Can I overdose on magnesium supplements?
Taking magnesium supplements is generally safe. However, excessive dosage of these dietary supplements can cause magnesium overdose, and kidney issues can aggravate the problem.
Why kidney failure can cause magnesium overdose
Magnesium overdose is a rare problem. In fact, people are more likely to have low magnesium levels than high levels.
Magnesium overdose is rare because the body removes excess magnesium via the kidney. Thus, when someone has kidney problems, the kidneys cannot effectively remove excess magnesium, increasing serum levels.
How excessive dosage of magnesium supplements causes overdose
There’s only so much the body’s natural defense against magnesium overdose can do. If your intake of excess magnesium is more than your kidneys can naturally remove, you’ll have an overdose. An excessive dosage of magnesium supplements can cause this overdose.
Who should avoid taking magnesium supplements?
You should avoid taking magnesium supplements if you have risk factors for a magnesium overdose (like kidney disease), have a gastrointestinal disorder, or take medications with serious or moderate interaction with the nutrient.
Risk factors for a magnesium overdose
Risk factors for a magnesium overdose are conditions that increase the chance of having a magnesium overdose. If you have these conditions, you can easily experience an overdose if you take magnesium supplements. So, it is best to avoid these supplements.
Kidney disease is the most common risk factor for magnesium overdose. If you have kidney disease, your kidneys will not effectively excrete excess magnesium, making you susceptible to an overdose.
Gastrointestinal (GI) disorders
Gastrointestinal disorder is the umbrella term for any disorder or disease within the gastrointestinal tract and the accessory organs of digestion (like the liver, pancreas, etc.).
Magnesium can exacerbate gastrointestinal issues in some people. So, you should avoid or be cautious with magnesium supplements if you have any of these disorders.
For example:
Diarrhea
High amounts of magnesium from supplements can have a laxative effect that may lead to diarrhea. So, if you already have diarrhea-prone GI conditions like Crohn’s disease, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), taking magnesium supplements can worsen your symptoms.
Increased acid production
Magnesium stimulates the production of stomach acid. This can pose serious problems for people with conditions like acid reflux, gastroesophageal reflux disease (GERD), or gastritis.
Malabsorption problems
Certain GI disorders (like celiac disease) can cause malabsorption of nutrients. Taking magnesium supplements would be ineffective in treating magnesium deficiency in such cases because your body will have difficulty absorbing it.
Interaction with medications
Magnesium interacts with certain medications, which may change how they work or increase their side effects. Therefore, when taking these medications, you should avoid taking magnesium supplements. Better still, you should consult with your doctor.
Some of these medications (and how magnesium affects them) are as follows:
Medication for Parkinson’s disease
Magnesium interacts with Levodopa and Carbidopa, which are used to treat Parkinson’s disease. The interaction decreases the effectiveness of the medicines.
Diabetes medications
Avoid magnesium supplements when you have diabetes and use antidiabetic medications. Magnesium may increase the absorption of this medication, causing your pancreas to release too much insulin and increasing your risk of low blood sugar.
Antibiotics
Magnesium reduces the absorption of several antibiotics (including quinolone and tetracycline), decreasing their effectiveness.
High blood pressure medications
Magnesium works in the same way as blood pressure medications - blocking calcium from entering the cells. Thus, taking magnesium when using these medications can cause hypotension - excessively low blood pressure.
Diuretics/ water pills
Diuretics increase magnesium levels in the body. Therefore, taking magnesium supplements when using diuretics will increase their side effects.
Antacids
These medications contain calcium, which binds to the same spots as magnesium in the cell. Thus, taking magnesium supplements prevents the calcium from binding, reducing the effectiveness of the medication.
Are there potential side effects of magnesium supplements?
The side effects of magnesium supplements are relative to high doses and underlying health conditions like kidney failure. This means healthy people who avoid excessive dosage are unlikely to have side effects from taking magnesium supplements.
That said, the potential side effects of magnesium (from high dosage) include:
Drowsiness
Magnesium supplements help you sleep by calming the body and mind, relaxing muscles, and regulating the nervous system.
Increasing magnesium intake from supplementation leads to excessive muscle relaxation and calming effects on the nervous system, causing a feeling of weakness and drowsiness.
For example, too much magnesium increases the activity of the inhibitory neurotransmitter GABA to reduce brain activity excessively. This can have a sedative effect that promotes drowsiness.
Nausea and vomiting
Magnesium is an electrolyte. Thus, taking too much magnesium via excessive supplementation can cause an electrolyte imbalance that may cause gut irritation and stomach discomfort. Your body will react to expel the irritant, leading to vomiting.
Stomach pain/ cramps
Magnesium acts as an osmotic laxative. It draws water into the intestines to increase the volume of stool and make it easier to pass stool.
This process of drawing water into the intestine can lead to abdominal cramps, which can be uncomfortable and painful for many people.
High doses of magnesium from excessive supplementation can also irritate the gastrointestinal tract, causing inflammation and discomfort in the stomach and intestines.
Diarrhea and dehydration
Magnesium laxative effects make it effective in treating constipation. However, when you take too much magnesium from supplementation, it can cause diarrhea.
Too much magnesium will draw too much water into the intestine, causing loose, watery, and excessively frequent bowel movements.
Also, the increased water content in your intestine, which you pass out with stool, can lead to dehydration.
Low blood pressure
As a muscle relaxer, magnesium relaxes the blood vessel walls. As blood vessels dilate, their diameter increases, allowing blood to flow more easily and lowering blood pressure.
Too much magnesium from supplementation causes excessive relaxation of the blood vessels, widening the channel too much to cause low blood pressure.
Cardiac arrhythmia
Cardiac arrhythmia is an irregular heartbeat that occurs when the electrical signals that coordinate the heartbeats don’t work properly.
Interestingly, calcium and magnesium work together in good balance for proper electrical signaling in the heart to regulate heart rhythm.
But magnesium blocks calcium from entering cells. Hence, too much magnesium from supplementation disrupts the calcium-magnesium balance needed for proper electrical signaling in the heart, resulting in an irregular heartbeat.
When should I stop taking magnesium supplements?
You should immediately stop taking magnesium supplements and approach your doctor for advice if you notice any of the signs of magnesium overdose, such as drowsiness, nausea and vomiting, stomach cramps, diarrhea, low blood pressure, and irregular heartbeat.
You should also stop taking magnesium supplementation if you experience symptoms like flushing, dizziness, fainting, blurred vision, or double vision.
What are other signs of magnesium deficiencies?
Insomnia is not the only sign of magnesium deficiency. There are many other signs, which include:
Muscle cramps
Low magnesium results in high calcium in your body cells, which triggers involuntary muscle contractions, causing cramps (especially in the legs).
Tremors
The involuntary muscle contractions can degenerate into tremors.
Fatigue and weakness
The body needs magnesium to produce energy, so low levels result in feelings of weakness.
High blood pressure
Low magnesium levels can increase calcium in the heart muscle, and this can cause spasms, increasing blood pressure.
Heart palpitations
Magnesium and calcium work in perfect balance to regulate heartbeat. Thus, low magnesium results in high calcium, shifting the magnesium-calcium balance and causing heart rhythm changes.
Indigestion and constipation
Magnesium is crucial in digestion and aiding bowel movement. Thus, magnesium deficiency can cause several digestive problems, especially constipation.
Low-mood
Magnesium enhances the production of neurotransmitters, including the feel-good hormone (serotonin). Hence, high magnesium levels cause good spirits, while low levels cause low mood.
Stress
Magnesium deficiency increases our susceptibility to neurological and psychological stressors. In other words, the lower your magnesium level, the easier you’ll be stressed out.
Depression
Magnesium can activate calming receptors in the brain that slow down a hyperactive brain and help it relax. Thus, low magnesium can result in hyperactivity in the brain, leading to depression.
Recommended levels of magnesium for the body
The National Institute of Health says the amount of magnesium people need for proper body functioning depends on their age and sex as follows:
|
Age |
Female |
Male |
|
Birth to 6 months |
30 mg |
30 mg |
|
Infant (7 - 12 months) |
75 mg |
75 mg |
|
Children (1 - 3 years) |
80 mg |
80 mg |
|
Children (4 - 8 years) |
130 mg |
130 mg |
|
Children (9 - 13 years) |
240 mg |
240 mg |
|
Teens (14 - 18 years) |
360 mg |
410 mg |
|
Adults |
310 - 320 mg |
400 - 420 mg |
|
Pregnant teens |
400 mg |
- |
|
Breastfeeding teens |
360 mg |
- |
|
Pregnant women |
350 - 360 mg |
- |
|
Breastfeeding women |
310 - 320 mg |
- |
Men and women require the same amount of magnesium from birth up to 13 years. But from 14 years upward, men require slightly more magnesium than women.
Foods high in magnesium
Supplements can help you meet your recommended daily magnesium needs if you can’t get enough dietary magnesium. However, many foods are rich in magnesium to help you meet your needs.
The magnesium-rich foods (and their amount of magnesium per serving) include:
- Seeds, such as pumpkin seeds (156 mg) and chia seeds (111 mg)
- Nuts, such as almonds (80 mg), cashew (74 mg), peanuts (63 mg), and peanut butter (49 mg)
- Leafy green vegetables, such as spinach (78 mg)
- Soy products, such as soymilk (61 mg) and edamame (50 mg)
- Whole grains, such as cereal (61 mg), brown rice (42 mg), and oats (36 mg)
- Legumes, such as black beans (60 mg) and kidney beans (35 mg)
- Potatoes (43 mg)
- Fortified breakfast cereals (42 mg)
- Dairy products, such as yogurt (42 mg) and milk (24 - 27 mg)
- Fruits, such as bananas (32 mg)
- Fish, such as salmon (26 mg)
What are other health benefits of magnesium?
Improving sleep is just one of the several health benefits of magnesium. The essential nutrient has several health benefits. These include:
Reduces depressive symptoms
In depression, there is hyperactivity in different parts of the brain, especially the amygdala, striated nucleus, and limbic and subcortical regions.
Magnesium helps you fight depression by slowing down yuor hyperactive brain. The mineral enhances the activity of GABA neurotransmitters, which decrease nerve cells’ responsiveness and produce a calming effect in the brain.
Energy production
The body needs magnesium to activate Adenosine triphosphate (ATP), which is the body’s primary energy source. Magnesium gives you an energy boost and is essential for overall vitality.
Helps muscle and nerve function
Magnesium blocks calcium from entering cells. This prevents high intercellular calcium that triggers muscle contractions and promotes muscle relaxation.
This muscle-relaxing effect makes magnesium excellent for preventing muscle cramps and spasms.
Supports heart health
Magnesium supports heart health in various ways. For example, it maintains a good balance with calcium for proper signaling in the heart to regulate heart rhythm.
Also, magnesium reduces the concentration of calcium to prevent the buildup of calcium in the heart and arteries. This reduces the risk of serious heart problems like hypertension.
Regulates blood pressure
Magnesium reduces calcium in the heart muscles and blood vessels.
Calcium can cause spasms in the heart and blood vessels to lead to high blood pressure. Thus, decreasing calcium levels relaxes the heart and blood vessels, reducing blood pressure.
Controls blood sugar levels
Magnesium helps regulate blood sugar levels by influencing insulin secretion. It stimulates the pancreas to produce insulin, which moves sugar out of the blood into cells. This makes magnesium effective in treating type 2 diabetes.
Supports bone health
Magnesium supports bone maintenance, as it keeps bones strong and reduces the rate of bone degradation. 50 – 60% of the magnesium in an adult’s body is in the bones, and a tight control of the magnesium level is crucial for bone health.
Low magnesium levels cause fragile bones, increasing your risk of fractures, while high levels increase bone density.
For this reason, magnesium supplementation is used to treat osteoporosis (a disease that weakens bones and makes them less dense).
Improves digestive health
Magnesium aids in the digestion of food and regular bowel movements to prevent constipation.
Magnesium is needed to produce stomach acids and digestive enzymes, which are both needed for food digestion.
It is also needed to keep digestive enzymes healthy. The mineral draws water into the intestine to aid bowel movement, helping to treat constipation.
Takeaway: Treat insomnia and improve your overall health using 100% natural magnesium supplements
Magnesium does not cause insomnia. Instead, it is popular for treating insomnia. The essential mineral improves sleep by helping the body and mind relax and regulating the sleep hormone.
While the effects of magnesium on sleep are not completely known, reputable sources agree that the mineral helps sleep.
While there are many magnesium-rich foods, getting adequate magnesium for sleep from diet is increasingly difficult.
Magnesium supplementation is one of the best ways to get adequate magnesium for sleep.
Why Not Natural provides 100% natural supplements that work. They are also diabetic-friendly, GMO-free, and free of all common allergens.
The Why Not Natural magnesium supplement will provide you with all the magnesium you need for improved sleep and overall health. It is a 4-in-1 magnesium complex supplement that combines four bioavailable forms of magnesium - glycinate, taurate, malate, and orotate.
In addition to improving sleep, the supercharged magnesium supplement has a calming effect, improves fatigue symptoms, improves blood pressure, and more.
Meet your daily magnesium requirement to fight insomnia and improve your overall health. Order the 100% natural 4-in-1 magnesium complex supplement today!
Don't forget to subscribe to our newsletter to learn which supplements to take, how to combine them for maximum benefit, and other health tips to boost your energy and vitality. Plus, discover natural strategies to reduce hormonal imbalances, stress, and anxiety. Click here to get started!