How Magnesium Supports Relaxation and Sleep? 

No one wants to toss around in bed and stare at the ceiling while waiting for sleep to kick in. If you are doing this every night, you might be experiencing low calcium levels. But don't stress out; this article discusses how magnesium supports relaxation and sleep and the right ways to take it. Let's start! 

Ways Magnesium Supports Relaxation and Sleep 

Unfortunately, 51 percent of people in the UK do not get good quality sleep, and women have more issues with their sleep than men. However, when you start taking magnesium either through your diet or supplements, it'll support relaxation and sleep in the following ways: 

Calms the Nervous System 

Magnesium supports relaxation and sleep by activating your parasympathetic system. When your magnesium levels are high, your body can easily shift from a stressed, alert state to a calmer state.

It also lowers cortisol in your body, which is the primary stress hormone, so you wind down at night and have a deep sleep.

Manages Sleep Neurotransmitters 

Another way magnesium promotes peaceful sleep is through its interaction with GABA (gamma-aminobutyric acid). This mineral binds to GABA and reduces glutamate activity, helping to quiet neural overexcitation and promoting relaxation.

But that's not all; magnesium also supports melatonin production, the sleep hormone, which pushes you into sleep so your body maintains the natural, healthy circadian rhythm.

Muscle Relaxant 

Magnesium is also called the calcium blocker, as it prevents excessive calcium accumulation in your muscles. It's helpful if your muscles often tense during sleep or if you experience restless leg syndrome that leads to frequent awakenings during the night. 

Best Types of Magnesium for Sleep and Relaxation 

Know that not all magnesium supplements are created equal. You should choose the one that fits your budget and caters to the exact health condition you experience. Here are some common options you can explore: 

• Magnesium Glycinate: It combines amino acid glycine and magnesium and has unique calming properties. What makes it stand out is that it easily crosses the blood-brain barrier for better sleep effects. Common uses include reducing stress, heartburn, and blood sugar levels. 
• Magnesium L-Threonate: The magnesium L-threonate is a nutritional supplement that has the L-Threonate form of magnesium. Research shows that it improves mood and promotes deep REM sleep. In addition, it supports a healthy cognitive function and memory consolidation during sleep. 

How to Make the Most Out of Magnesium? 

If you've gotten the right supplement for your needs, you must follow these given tips to ensure you aren't missing out on any of its benefits: 

• Either take the supplement in the morning to stay alert or in the evening to enjoy the calming effects.
• Choose magnesium glycinate for migraines and stress, while magnesium citrate is suitable for constipation and bone health. 
• Avoid taking the supplement alcohol or caffeine, as they might interfere with its absorption. Rather, take it with your meals to support better absorption and digestion.
• Other supplements, like zinc and calcium, can interfere with how magnesium works in your body, so space out doses when taking multiple supplements. 
• Choose the right form from capsules, powder, or liquid, as this greatly impacts the overall absorption and bioavailability. 

What to Take with Magnesium Supplements for Better Sleep? 

Magnesium supports relaxation and sleep, but taking it with any of the following nutrients helps in better uptake: 

Vitamin D 

Pair magnesium with vitamin D, particularly vitamin D3, so the gut absorbs magnesium more effectively. However, since vitamin D is essential for bone health, it'll improve your overall physical state as well. 

Protein 

Protein facilitates magnesium transport into cells for optimal uptake. In addition, it builds muscles while magnesium relaxes them, promoting muscle health. Many people get protein through their diet, but if you aren't getting adequate quantities, try using a protein powder. 

Fiber 

Do you know that short-chain Fructo-Oligosaccharides (FOS), a type of prebiotic fibre, can increase magnesium absorption by 18%? So, another nutrient you can take with your magnesium supplements is fibre. For that, you can have lentils, black beans, chickpeas, oats, berries, bananas, and avocados. 

Conclusion

Magnesium supports relaxation and sleep by calming down your nerve cells. Searching for the best, competitively-priced supplements? Get in touch with HealthEssent today!