Magnesium is an essential mineral that supports a variety of processes in our body. In addition to its role in muscle relaxation and energy production, magnesium is also an important factor for healthy sleep. Sufficient rest and sleep are essential for a productive and active life. But which magnesium is the best for sleep?
Regular intake of magnesium can help to improve sleep quality, especially for people with sleep problems.
Difficulty falling asleep is often due to inner restlessness or stress. Magnesium has a calming effect on the central nervous system and can help the body to relax. Studies show that people who take in sufficient magnesium often fall asleep faster. Preparations with magnesium glycinate are particularly helpful here, as the combination of magnesium and glycine is particularly well tolerated and, when taken in the evening, can have a relaxing effect on the muscles and mind.
Not only falling asleep, but also sleeping through the night can be positively influenced by magnesium. A magnesium deficiency is also often associated with low serotonin levels, which is responsible for the sleep-wake rhythm. Magnesium helps to maintain serotonin levels and helps to prevent muscle cramps and restless legs (restless legs syndrome), which are common causes of interrupted sleep. Magnesium glycinate or malate can achieve a longer-lasting effect and promote a restful night's sleep with better sleep quality.
These days, physical and mental stress often cause sleep disturbances. But sleep disorders can have many causes. These include:
Magnesium deficiency can cause muscle spasms, nervousness and restlessness, and thus impair sleep.
The duration of sleep is individual and depends on age, lifestyle and personal needs – the internal clock and sleep-wake homeostasis also play a role in the regulation of the sleep-wake rhythm. While newborns need up to 16 hours of sleep, adults usually get by on 7 to 9 hours. In older people, the sleep structure is reduced – deep sleep phases decrease and the total sleep time is usually slightly reduced. However, the quality of sleep is crucial in order to process the day and recharge your batteries.
For sleep disorders, you should take magnesium forms with high bioavailability. Magnesium citrate and magnesium glycinate are considered particularly suitable due to their good tolerability and high absorption capacity.
Both variants can help to alleviate sleep problems and improve sleep quality. BIOGENA offers a range of magnesium supplements as well as well-thought-out dietary supplements with useful combinations of plant extracts, nutrients, magnesium and amino acids to support healthy sleep.
There is no generally recommended intake, but there are estimates for an adequate intake of magnesium. For adults, this is around 300 to 400 milligrams – with men generally having a higher requirement. The requirement is also increased under conditions of heavy physical or mental stress.
The ideal time to take magnesium is in the evening, about an hour before going to bed, because magnesium levels drop slightly during the night. This allows the mineral to work optimally and contribute to relaxation. It is important to take magnesium with enough water and to develop a consistent routine.
Besides taking magnesium, there are other tips that can improve sleep:
With these tips and a targeted intake of magnesium, the quality of sleep can be noticeably improved.
Sources:
Bannai, M. et al. 2012.The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 3:61.
Bravo, R. et al. 2013. Tryptophan-enriched cereal intake improves nocturnal sleep, melatonin, serotonin, and total antioxidant capacity levels and mood in elderly humans. Age (Dordr.). 35(4):1277–85. https://pubmed.ncbi.nlm.nih.gov/22622709/
Heid K. et al., Oral Mg2+ Supplementation Reverses Age-Related Neuroendocrine and Sleep-EEG Changes in Humans, Pharmacopsychatry 2002; 35: - 143. https://pubmed.ncbi.nlm.nih.gov/12163983/
Kawai, N. et al. 2015. Thesleep-promoting and hypothermic effects of glycineare mediated byNMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 40(6):1405–16. https://pubmed.ncbi.nlm.nih.gov/25533534/
Leach, M. J., Page, A. T. 2015. Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Med Rev. 24:1–12. https://pubmed.ncbi.nlm.nih.gov/25644982/
Nielsen, F. H. 2014. Kapitel 31: Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes. In: Modulation of Sleep by Obesity, Diabetes, Age and Diet. Academic Press, Elsevier. 1. Auflage. S. 291–6.
