What Are The Benefits Of Magnesium On Sleep
The benefits of magnesium on sleep are listed below.
- Reduces stress and anxiety levels: Magnesiums role in reducing stress and anxiety makes it an ideal supplement to take before bedtime. A magnesium deficiency can lead to an increase in stress hormones, which can interfere with sleep. Taking magnesium can help reduce stress and anxiety levels, promoting a more relaxed state and a better nights sleep.
- Regulates the nervous system: Magnesium helps regulate the nervous system. Nerve function is essential for falling and staying asleep. Magnesium helps keep nerves healthy by reducing inflammation and promoting nerve conduction. A healthy nervous system should help you fall asleep more easily and stay asleep throughout the night.
- Promotes muscle relaxation: Magnesium promotes muscle relaxation by regulating muscle contractions. Relaxed muscles can help reduce nighttime leg cramps and restless legs syndrome, both of which can interfere with sleep.
- Supports a healthy immune system: Magnesium is important for a healthy immune system. A magnesium deficiency can weaken your immune system, making you more susceptible to illness. Magnesium helps support the immune system by reducing inflammation and promoting cell growth. Taking magnesium can help keep your immune system strong and reduce your risk of getting sick.
How Much Magnesium Is Needed For Anxiety Or Depression
At this time, we dont have enough research to determine the best dose of magnesium for mental health conditions. Recent research indicates that doctors likely need to use higher doses of magnesium for many psychiatric patients than we previously thought.
Most supplement labels and nutritional organizations recommend taking about 320mg of magnesium, which is the recommended dietary allowance set by the FDA. However, this is based on the nutritional needs of healthy individuals and does not take biochemical individuality or preexisting mental health conditions into account.
Stanford recently conducted a study using 1800mg of magnesium threonate in older patients to evaluate its effect on executive functioning and memory. For those wondering how much is too much magnesium, the European Commission found that doses greater than 2500mg could result in toxic hypermagnesaemia .
Anyone taking magnesium supplements past the recommended daily intake or along with other medications should always consult with a physician or other medical professional beforehand.
What Type Of Magnesium Is Best For Anxiety
Magnesium Glycinate is the best option for anxiety. It absorbs well and can be an effective option for anxiety. Generally, it wont give you the laxative effect that other cheaper magnesium types offer. For instance, this is why Magnesium Oxide is used to treat constipation .
However, there are many different forms of magnesium, each with their own benefits and potential reasons for use.
Magnesium as a molecule is not stable by itself. To be stable, it needs to be bound to something else, which is where the different names come from. The magnesium part is always the same, its the other molecule that the magnesium is bonded to, which makes the difference. Each type absorbs differently which lead to varying levels of efficacy.
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Reduces Tension Caused By Anxiety And Depression
As I briefly touched on above, lack of magnesium may lead to tense muscles.
Magnesium helps to relax these tight muscles, which is something most anxiety sufferers are familiar with.
In fact, it helps to relax them without you needing to do a damn thing!
When your muscles start to relax, you naturally start to feel a lot more chilled out.
For example, you may be reading this and holding tension in your body right now.
Go ahead, pay attention.
Are you holding tension in your jaw?
Go ahead and release it.
Feel that instant relief?
As I am writing this, I realized my shoulders are hunched up around my ears.
I couldnt tell you, but I am now aware of it and feeling better already with them lower and in their rightful place.
A few years ago when I began experiencing tension and tightness associated with anxiety, the first thing I did was rush off to the doctor to immediately get a prescription because I refused to feel that way!
Little did I know that Natures Valium was just waiting for me to discover it and when I did, what a difference it made
Magnesium doesnt just help to relax stubborn, unhappy muscles.
It helps to stop those twitches that may have had you booking in with a neurosurgeon in the past.
Once your muscles are no longer so tight, twitches gradually fade away so you dont have to worry about them so much anymore.
Can Magnesium Ease Or Improve Anxiety
Magnesium plays an important role in supporting brain function and has been called ‘nature’s valium’ and the ‘original chill pill’.
Because of this, magnesium has been linked with reducing anxiety. One way it does this is by stimulating GABA1 receptors in the brain. GABA receptors help to reduce brain transmission and slow down brain activity, which enables you to relax.
Low GABA in the brain keeps it active, making it very hard to relax, and has been linked to stress-induced disorders, such as social anxiety disorder, panic attacks, and IBS .
Magnesium reduces stress hormones in the brain to lessen anxiety, restlessness, mood swings, memory loss, depression, insomnia, and a host of other mental health issues.
Magnesium limits the release of cortisol, which is the primary stress hormone, and prevents it from reaching the brain.
Brain inflammation has been linked to anxiety-related and psychological disorders, including depression, schizophrenia, bipolar disorder, and Parkinson’s disease.
Consuming enough magnesium is a useful way to combat inflammation as it has significant anti-inflammatory properties by reducing cytokines in the brain. Cytokines ignite inflammation in the brain, leading to brain tissue destruction and altered brain function, causing anxiety, irritability, depression, and can even lead to suicidal ideation.
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Can Low Magnesium Cause Anxiety Or Panic Attacks
Yes. It can. The less magnesium in your body, the more likely you are to experience some type of anxiety, and possibly even panic attacks.
If you have low magnesium, or a magnesium deficiency, chances are you suffer from some form of anxiety.
Magnesium, whether its the magnesium your body makes naturally or the magnesium you take, has a calming agent in it. Without it, people experience a lot more anxiety and more panic attacks. Sometimes people who have never had anxiety or panic attacks before get them because of their low magnesium levels.
So, if you think you might have low magnesium levels, ask your doctor about getting that tested, and see if you should start taking magnesium. If you decide to take magnesium, also ask them which kind you should take, as it varies for every person.
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How To Pick The Best Magnesium For Anxiety
If youre like one in three Americans, then you suffer from anxiety.
And if youre like one in five, that anxiety is so bad it keeps you from sleeping well.
Magnesium has been shown to help with both of those issues, which is why magnesium supplements are such a popular choice for people looking for relief.
But which magnesium supplement should you take?
There are a lot of them on the market, and they all claim to be the best.
So how do you know which one is right for you?
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How Can Magnesium Help You Sleep
Jill Zwarensteyn Disclaimer – Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment…Read More Here
Magnesium is a mineral found in many foods, including leafy green vegetables, nuts, and seeds. Magnesium plays an important role in the body, regulating nerve and muscle function and maintaining a healthy immune system. Magnesium is involved in over 300 biochemical reactions in the body, including important ones related to sleep, energy production, and relaxation.
Low magnesium levels can lead to restless sleep and insomnia. Increasing your magnesium intake can improve your immune system, muscle function, and sleep. Magnesium helps you sleep longer by reducing stress and relaxing the body. The best way to consume magnesium is to routinely eat certain foods or take supplements.
Magnesium For Anxiety And Depression
Anxiety and depression are the two most common mental health disorders. Anxiety tops the list, with about 15% of people experiencing debilitating fear and nervousness at some time in their lives.
Anxiety is often comorbid with depression, a condition marked by apathy and sadness. In 2017, 7.1% of US adults had at least one major depressive episode. Countless more suffer from mild or moderate periods of depression.
I should reiterate that both anxiety and depression are linked to insomnia. Its a bit of a chicken or the egg scenario. Which causes which we arent sure, but we do know they come together.
There isnt one cause of anxiety and depression, but too much glutamate is certainly part of the picture.
Thats where magnesium comes in. Recall that magnesium downregulates NMDA receptors, reducing levels of glutamate in the brain.
Consider the following research on magnesium for anxiety:
- Magnesium deficient mice exhibit anxious behaviors. When the mice are given magnesium, their behavior normalizes.
- A human study found that pre-test jitters increased magnesium loss through urine.
- Observational data link low magnesium levels to increased rates of anxiety.
- Several clinical trials show mildly positive effects on magnesium supplementation in those vulnerable to anxiety. These trials, however, used magnesium supplements in tandem with other compounds, so its hard to isolate the effect. One trial that used magnesium alone found no effect on pre-test anxiety.
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Low Magnesium And Magnesium Deficiency
According to the National Institute of Health, most people in the United States do not get enough magnesium from their diets. In developed countries, low magnesium levels are more common because of refined foods.
Only around 2% of Americans have magnesium deficiency but around 70% have lower intake than recommended. A large study of magnesium intake in America had men and women falling at about 25% below the recommended level.
Low magnesium can be hard to diagnose. Not only are the symptoms general but measuring magnesium in the body is difficult.
Dietary & Supplement Intake
Magnesium adequacy involves assessing dietary sources of magnesium and supplement use in the context of signs, symptoms, and risk factors for magnesium inadequacy and deficiency.
If youre a clinician, you may want to consider getting yourself a copy of Testing Nutritional Status. The Ultimate Cheet Sheet by Chris Masterjohn PhD. This is a no-nonsense resource that covers labs, interpretations and how theyre used in an easy to use format. It cuts right to the chase. I love mine.
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Magnesium Might Help To Eliminate Heavy Metals
Mercury, lead, and aluminum is neurotoxic metals that are linked to anxiety as well as a long list of neurological illnesses.
Unfortunately, they may pass through the brains filter, the blood-brain barrier, and accumulate in the brain.
There is some evidence suggesting that magnesium binds with and removes significant metal pollutants from the body, particularly from the liver, blood, and muscles.
This is a good start but whether or not magnesium can remove harmful metals from the brain remains to be seen.
Does Magnesium Help You Sleep Too
Because of its calming effect, magnesium has become an increasingly popular remedy for sleep issues. Magnesiums relationship with sleep lies mainly in its regulatory duties. In addition to managing your brains phone lines , magnesium regulates melatonin production.
Melatonin is an essential hormone for getting some serious shut-eye, and it activates the parasympathetic nervous system . This is the system that kicks in after you stress out and helps calm you down.
So magnesium may help us calm down and get better-quality sleep .
This probably wont come as a shock, but including a variety of whole foods in your diet is the best way to get enough magnesium.
Some of the best food sources of magnesium are:
- Vegetables: dark leafy greens like spinach and Swiss chard
- Fruit: bananas, dried apricots, and avocado
- Nuts: almonds and cashews
- Legumes: peas, black beans, and peanuts
- Seeds: pumpkin, sesame, and watermelon
- Soy: soybeans and tofu
- Whole grains: brown rice, teff, wheat bran, oats, and quinoa
- Dairy: plain low fat yogurt and milk
Some processed foods are fortified with magnesium , but the processing often reduces its magnesium content.
Even though we absorb only 30 to 40 percent of the magnesium we get from food, its better to incorporate more of the foods that naturally contain magnesium to reach your quota.
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What Are The Side Effects Of Magnesium Supplementation Is It Safe
Magnesium is generally very safe, and serious side effects and toxicity are both rare.
For most people, the body efficiently handles excess magnesium by eliminating it through the stool, which is why the most common side effect is loose stool or diarrhea.
Although it is very rare for magnesium to reach toxic levels, signs of toxicity include a fall in blood pressure, lethargy, confusion, heartbeat disturbances, dizziness, muscle weakness, and trouble breathing. Patients with impaired kidney function are at higher risk for adverse effects of magnesium. Magnesium can also interfere with certain drugs, including various antibiotics and medications for diabetes or high blood pressure. If either of these conditions apply, its important to check in with your doctor before starting magnesium supplementation.
What Are The Types Of Magnesium
There are a quite a few types of magnesium, and each one does something different.
Today, well be talking about the types of magnesium that are out there, and what theyre good for.
The types of magnesium you can get include the following.
This type of magnesium is known and often used to reduce muscle pains.
Usually used for the treatment of migraines and constipation.
This is a type of magnesium that the body can absorb fast and easy.
This one is both used to treat constipation and can be absorbed by the body fast and easily.
This one typically isnt easily absorbed by the body, but it can possibly be absorbed through the skin.
Tip: Epsom salt is different from Chinen salt.
This type of magnesium particles is often used as a food additive.
Lets dig on to the health benefits of them now.
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Relaxing Diy Foot Soak Recipe
Here’s a quick summary of how to make an easy stress-relieving foot bath.
Doing your foot bath in the evening helps reduce stress and improve sleep.
Foot Soak Recipe:
Calming Essential Oils:
For more info about essential oils, check out this post: 9 Best Essential Oils for Relieving Anxiety, Stress and Insomnia
When Will I Start Seeing Results
Haggans said it’s hard to know when a person will see the effect of taking magnesium supplements because “most magnesium in the body is inside cells or in bone, so assessing someone’s magnesium ‘status’ via things like blood tests is challenging.
“In addition, other factors may be involved. For example, calcium and vitamin D also affect bone health,” she said.
Volpe also noted it’s important to bear in mind that magnesium supplements aren’t for everyone. “Some people may not respond at all to magnesium supplementation for sleep.”
For those who do respond to it, how long it takes to see the effects varies widely. For some it may take a week or two, while others may see the effects sooner, she said.
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How Does Magnesium Affect Mental Health
In our first article about magnesium, we explore the connection between magnesium deficiency and anxiety. In addition to anxiety, low magnesium levels have been linked with:
Higher levels of stress
Magnesium plays two important roles in the brain, which may contribute to these symptoms:
It blocks the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state.
It helps to regulate the release of stress hormones like cortisol, acting like the brake on your bodys nervous system.
What Is The Best Time To Consume Magnesium For Sleep
The best time to consume magnesium for sleep is 30 minutes before bedtime. Taking magnesium before bed can help you relax and fall asleep more easily. Magnesium may help improve sleep quality by increasing the time spent in deep sleep. You can take magnesium at any point during the day, but taking it 30 minutes before bedtime should deliver the best results for sleep.
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Which Magnesium Best For Anxiety
More than 40 million adults in the United States have some sort of anxiety disorder. Magnesium can convert food into electricity and aiding your muscles in contracting and relaxing. The results arent exactly correct, but the science shows that magnesium can help reduce anxiety. While there are medications to help with the symptoms, prescriptions arent always appropriate, readily available, or the right option for everyone. Heres a look at how magnesium can help your brain communicate with the rest of your body. For more details, visit the National Alliance on Mental Illness.