WHAT IS MAGNESIUM?

Magnesium is a vital mineral that plays a crucial role in the body's various biological processes. It is involved in over 300 biochemical reactions and contributes to bone health, nerve and muscle function, and cardiovascular health.

In women over the age of 50 the recommended dietary recommendation of magnesium is 320mg

While it is possible to get magnesium from your diet, recent studies have shown that up to 65% of people living in the western world are deficient in Magnesium. The reason for this is thought to be partly due to the highly processed diet that is increasingly being consumed in the western world and an increase in the occurrence of vitamin D deficiency  (vitamin D helps the absorption of Magnesium) plus the increased use of drugs like anti-hypertensives and antacids which reduce the absorption of Magnesium. 

Because of these deficiencies some people may require magnesium supplementation to meet their daily needs. 

Here are the common food sources or Magnesium:-

In this blog post, we will explore the different types of magnesium supplements and the medical evidence of their efficacy. In particular its use in helping insomnia, restless leg syndrome,  depression and anxiety

DOES MAGNESIUM HELP WITH SLEEP?

The evidence says that Magnesium does help with sleep. Supplementation of Magnesium has been associated with calming the nervous system down, improving sleep time and maintaining levels of GABA which helps to reduce wakefulness. There is also evidence for its effectiveness in treating restless leg syndrome too which can significantly disrupt sleep at night. 

So if you are having a problem with sleep or restless leg syndrome then it might be worth looking at your diet and increasing your intake of foods containing Magnesium  and maybe considering supplementation with Magnesium.

Magnesium Glycinate in particular is recommended to help with sleep. It is easy to absorb and gentle on the stomach.  A dosage of 500mg was shown to be effective for sleep in studies however the  Institute of Medicine (IOM) recommends that 350mg of Magnesium is the level that is best tolerated before side effects such as diarrhoea start to occur.  Start at a lower dose and increase the dosage if required. If you are taking too much usually the first sign is diarrhoea.

CAN MAGNESIUM HELP WITH ANXIETY & DEPRESSION?

Magnesium has been used for many years as a treatment for depression, and the evidence shows that it does help with anxiety and depression. It works by converting tryptophan to serotonin which is a neurotransmitter which is known to improve mental health and mood. Magnesium Glycinate again has be shown to be the most beneficial to help with anxiety & depression.

Other Forms of Magnesium and their uses 

There are several forms of Magnesium, some of the other common forms of Magnesium are, citrate, oxide & threonate. 

Magnesium Citrate

Magnesium citrate is one of the most popular forms of magnesium supplements. It is a combination of magnesium and citric acid, which helps to enhance the mineral's absorption in the body. Magnesium citrate is commonly used to alleviate constipation, as it has a laxative effect. A study published in the World Journal of Gastroenterology found that magnesium citrate was effective in relieving constipation in elderly patients.

Magnesium Oxide

Magnesium oxide is a form of magnesium that has the highest percentage of elemental magnesium, but it is not well absorbed by the body and I wouldn’t recommend it 

Magnesium Threonate

Magnesium Threonate is a newer form of magnesium that has been shown to have excellent absorption and bioavailability. It has been demonstrated to improve cognitive function in animal studies and may have potential in treating age-related cognitive decline in humans.

Does Magnesium help with other medical conditions?

Magnesium has been studied extensively for its potential health benefits and research has shown that magnesium supplementation can improve several health outcomes, including:

1. Cardiovascular health: Magnesium has been shown to reduce blood pressure, improve endothelial function, and decrease the risk of heart disease.
2. Migraine headaches: Several studies have found that magnesium supplementation can reduce the frequency and severity of migraines.
3. Type 2 diabetes: Magnesium has been shown to improve insulin sensitivity and glucose control in people with type 2 diabetes.

Conclusion

Magnesium is a critical mineral that plays a vital role in several biological processes.

While it is possible to get magnesium from your diet, some people may require magnesium supplementation to meet their daily needs. If you are not sleeping well, have anxiety or restless leg syndrome it is worth considering improving your diet or taking a supplement. 

However if you are currently taking medication or have a medical condition you should consult your medical practitioner before commencing supplementation. 

Magnesium does interact with numerous medications,  some drugs reduce Magnesium while others increase levels of Magnesium and this needs to be taken into consideration before taking any supplement. 

P.S. If you have tried Magnesium to help you sleep and it has not had the effect you wanted, consider getting some specialist help with sleep. Magnesium can be helpful but if you have Insomnia you will often need other interventions to help you to start sleeping well again. 

Visit my sleep page for more information HERE