Sleep: an action that we do for a third of our life! During sleep, our body is busy repairing itself, restoring energy and even detoxifying itself! Our bodies and even mentally, we can suffer when we lack sleep. More than a third of Americans are not getting the recommended seven to nine hours of sleep leaving many looking for ways to improve their sleep! Switching your phone to night time mode, exercising and reducing blue light exposure are all very helpful in supporting sleep, certain nutrient deficiencies may be the cause of why you are not sleeping as well as you could be. Magnesium heavily influences sleep and insomnia.
So, what even is Magnesium?
Magnesium is an alkaline earth metal. In the human body, magnesium is the eleventh most plentiful element by mass. 60-65% of all magnesium contained in the body is within the skeleton, teeth. Magnesium plays numerous roles in the body, such as supporting muscle and nerve function, energy and hormone regulation and production. Thus, some scientists suspect that low levels of this mineral may disrupt nerve signaling and alter levels of sleep-inducing hormones such as melatonin.
Magnesium is a relatively new treatment recommendation for better sleep. Current research shows that adequate or additional magnesium levels can help put the body in a relaxed state and improve symptoms of insomnia. Sleep is directly effected by Magnesium, as Magnesium helps regulate neurotransmitters which are related to sleep. In a study of elderly individuals with insomnia, patients took 500 mg of magnesium daily for eight weeks. The patients reported falling asleep faster, and even sleeping longer. Increased concentrations of melatonin (a sleep hormone) was also indicated, as well as decreased concentrations of cortisol (our main stress hormone).
How Much Should I Have?
Many health experts recommend adults consume 300-420 milligrams of magnesium daily. This amount may vary depending upon sex, age, and whether you are pregnant or breastfeeding. The standard American diet may make it difficult to meet that as 48% of Americans don't get enough daily magnesium.
So, what are some magnesium-rich foods that you can easily add into your diet? Spinach, chard, pumpkin seeds, yogurt and figs are some excellent sources that can help boost your recommended daily amount of magnesium. It isn’t always possible to consume as much magnesium as your body needs through your diet. When that is the case, taking a magnesium supplement may come in handy. There are various types of magnesium on the market. Each type has a slightly different role in our bodies. For the best absorption and improvement with sleep, the Glycinate form specifically has been shown to be successful. Glycine is a neurotransmitter that promotes relaxation and stress reduction in the body thus making it a good choice for pre-bedtime supplementation to support restful sleep.
All in all, if you are looking for different options to help improve your sleep you may want to consider adding more magnesium into your diet or supplement regime. But did you also know that you can test for magnesium?
With Vessel Health, you can check your magnesium in the comfort of your own home with a quick urinary test! Not only that but you'll be able to test for many other metrics like Hydration, pH, Sodium + more. Try our free trial now!
Kaylee Noland See all the author’s articles