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has paid Insomnia Some to the drug option, especially since Lack of sleep It is associated with a number of diseases such as Depression and obesity, but many are looking for natural solutions, linked to foods or Nutritional supplementsAnd here emerged the talk about the role of magnesium in helping to sleep.
What is the importance of magnesium and how do you get it?
- magnesium Magnesium is a mineral that is believed to have more than 300 functions in the body and plays an important role in bone structure. The nervous system, blood sugar levels, and more depend on magnesium.
- There are foods rich in magnesium, such as leafy green vegetables, legumes (peas and lentils), bananas, whole grains, avocados, nuts and dark chocolate.
- Magnesium is also found in seeds, including "sunflower" and pumpkins.
Does magnesium help sleep?
- A clinical trial involving 46 elderly people (half of them were given a placebo, and the other half were given 500 mg of magnesium for 8 weeks), until "Magnesium supplementation appears to improve subjective measures of insomnia"according to the website "Live Science".
- The study, published in the journal Journal of Research in Medical Sciences It was concluded that those who took magnesium during the trial period experienced an improvement in "Efficiency of sleep and time to sleep and wake up early in the morning".
- However, there is still debate about the effectiveness of magnesium supplementation as a sleep aid. While it is supported by a small study, another review of three randomized clinical trials had a different conclusion.
- A review published in BMC Complementary Medicine and Therapies compared oral magnesium with placebo in 151 older adults in 3 countries. The researchers concluded that the evidence was "Substandard for clinicians to make informed recommendations regarding oral magnesium use for older adults with insomnia".
- Raj Dasgupta, a clinical assistant professor of medicine at the University of Southern California, said: "The big question I always ask is (Is magnesium safe for sleep?), the short answer is yes ".
- However, he added: "There remains (but) in this case, which is the recommended dietary limit, according to the National Institutes of Health, as they have recommendations for nutritional supplements, and magnesium is a dietary supplement. It clearly states 300 mg to 420 mg daily".
According to Dasgupta, "Those who stay within this range should not experience unwanted side effects, but side effects include "Diarrhea and heart problems, such as an irregular heartbeat, for those who eat large amounts of magnesium".
He continued: "The bottom line for most people is that if you’re talking about taking magnesium occasionally, you’ll probably be fine, but if you have chronic trouble sleeping, see your doctor.".
Dasgupta pointed out that "Most people don’t have to turn to magnesium, unless they’ve already been diagnosed with a magnesium deficiency, because magnesium is easy to get from the diet.".
Food..a natural source of magnesium
The best form of magnesium is naturally found in your diet, especially almonds, spinach, soy milk, eggs and avocados.
Diane DeBio, Associate Clinical Professor of Nursing at Drexel University, said: "Magnesium is not the same as a sleep-inducing sleeping pill. What it does is relax the muscles because magnesium is necessary for muscle contraction".
She indicated that if she deals with someone who can’t sleep, she will try to help him improve his sleep-related habits, before she considers giving him magnesium pills.
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has paid Insomnia Some to the drug option, especially since Lack of sleep It is associated with a number of diseases such as Depression and obesity, but many are looking for natural solutions, linked to foods or Nutritional supplementsAnd here emerged the talk about the role of magnesium in helping to sleep.
What is the importance of magnesium and how do you get it?
- magnesium Magnesium is a mineral that is believed to have more than 300 functions in the body and plays an important role in bone structure. The nervous system, blood sugar levels, and more depend on magnesium.
- There are foods rich in magnesium, such as leafy green vegetables, legumes (peas and lentils), bananas, whole grains, avocados, nuts and dark chocolate.
- Magnesium is also found in seeds, including “sunflower” and pumpkin.
Does magnesium help sleep?
- A clinical trial of 46 elderly people (half of whom were given a placebo, and the other half were given 500 mg of magnesium for 8 weeks), found that “magnesium supplementation appears to improve subjective measures of insomnia,” Live Science reported.
- The study, published in the journal Journal of Research in Medical Sciences It concluded that those who took magnesium during the trial period experienced an improvement in “sleep efficiency, bedtime and early morning awakenings.”“.
- However, there is still debate about the effectiveness of magnesium supplementation as a sleep aid. While it is supported by a small study, another review of three randomized clinical trials had a different conclusion.
- A review published in BMC Complementary Medicine and Therapies compared oral magnesium with placebo in 151 older adults in 3 countries. The researchers concluded that the evidence was “below what is required for clinicians to make informed recommendations regarding the use of oral magnesium for older adults with insomnia.”“.
- “The big question I always get asked is (Is magnesium safe for sleep?), the short answer is yes,” said Raj Dasgupta, a clinical assistant professor of medicine at the University of Southern California. “.
- However, he added, “There remains (but) in this case, which is the recommended dietary limit, according to the National Institutes of Health, they have recommendations for supplements, and magnesium is a dietary supplement. It clearly states 300 mg to 420 mg per day.”.
According to Dasgupta, “Those who stay within this range should not develop unwanted side effects, but side effects include “diarrhea and heart problems, such as an irregular heartbeat, for those taking high amounts of magnesium.”
He continued: “The bottom line for most people is that if you talk about taking magnesium once in a while, you will probably be fine, but if you have chronic difficulty sleeping, you should see your doctor.”.
Dasgupta noted that “most people don’t have to turn to magnesium, unless they’ve already been diagnosed with a magnesium deficiency, because magnesium is easy to get from the diet.”
Food..a natural source of magnesium
The best form of magnesium is naturally found in your diet, especially almonds, spinach, soy milk, eggs and avocados.
Diane Debio, Associate Clinical Professor of Nursing at Drexel University, explained, “Magnesium is not like a sleeping pill. What it does is a muscle relaxant because magnesium is essential for muscle contraction.”.
She indicated that if she deals with someone who can’t sleep, she will try to help him improve his sleep-related habits, before she considers giving him magnesium pills.