Magnesium Emerges as Natural Sleep Aid, Challenging Popular Melatonin
Magnesium, an essential mineral, is gaining attention for its potential to affect sleep quality and treat conditions like anxiety, depression, and restless leg syndrome. Meanwhile, melatonin remains the top choice for sleep supplements among US adults, despite possible side effects.
Magnesium plays a crucial role in regulating blood pressure, protein synthesis, muscle and nerve function, and blood sugar. It can also calm the nervous system by reducing neurotransmitter excitement and inhibiting the N-methyl-d-aspartate receptor. This calming effect may help relieve anxiety and mild to moderate depression, ultimately improving sleep quality.
Magnesium deficiency can interfere with sleep by decreasing melatonin concentration. To sleep better, magnesium supplements like magnesium glycinate, magnesium L-threonate, and magnesium oxide can aid sleep. Magnesium glycinate is particularly recommended for its high bioavailability, gentle stomach effects, and support for normal muscle function and reduced fatigue.
Other effective magnesium supplements include high-dose formulations combined with calcium and vitamin D, such as Abtei Magnesium Stark für die Nacht, and specialized products like Tetesept Magnesium 500 Nacht with a two-phase release for overnight supply.
While melatonin is preferred by 56% of US adults for sleep supplements, some users may experience groggy feelings or weird dreams as side effects. A calming evening routine, such as reading or watching TV, can help individuals fall asleep. Magnesium, another popular sleep aid, promotes quality sleep by calming the nervous system and can also help treat restless leg syndrome by relaxing muscles and relieving discomfort.
Magnesium, with its various forms like magnesium glycinate, can improve sleep quality and treat related conditions. Despite melatonin's popularity, magnesium offers a natural, calming alternative with fewer side effects. Incorporating magnesium into a bedtime routine, along with other relaxing activities, can enhance overall sleep quality and well-being.
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