Best Magnesium Types To Help Sleep More Lopsided According To Specialist Doctors Sleep Disorders

JAKARTA - Magnesium is an important mineral and has many benefits for the human body. Usually, magnesium is used to overcome constipation, muscle cramps, as well as improve mood.

"Magnesium is needed for more than 300 chemical reactions in the body," said Marissa Meshulam, RD, a registered dietist and founder of the private practice MPM Nutrition, as reported by Well and Good, Tuesday, October 29.

"Some of the main roles of magnesium include muscle and nerve function, heart rate regulation, blood sugar management, digestion, and bone health."

Magnetic supplements are also generally recommended to help sleep, but knowing the types consumed is very important.

The following is the opinion of experts about consuming types of magnesium supplements to help sleep well at night.

You may think of melatonin as the most popular sleeping supplement. When compared to melatonin, the melatonin hormone directly affects the rhythm of the sirkadian, while magnesium's relationship with sleep is not that simple.

"The main effect is magnesium calming your mind, body, and muscles," said Brian Chen, MD, a specialist in sleeping at the Cleveland Clinical Sleep Disorder Center.

Magnesium can increase calm in several different ways. According to a April 2022 study, the mineral activates GABA, a neurotransmitter that calms the central nervous system. The mineral also suppresses calcium levels in muscle cells, which in turn helps muscles relax. That's why magnesium is used to improve symptoms and sleep quality in those with restless leg syndrome, according to a random controlled trial December 2022 at BMC Complementary Medicine and Therapies.

"Magnesium is shown to reduce cortisol, stress hormone and therefore makes you feel more relaxed and ready to sleep," added Meshulam. In addition, magnesium plays a role in melatonin production, therefore some sleeping supplements combine magnesium and melatonin.

Despite all these relationships, Dr. Chen said that the final decision remains unclear on whether consuming magnesium every night is effective for better sleep.

"Large-scale population studies have not shown that magnesium really helps people fall asleep more regularly, so it depends heavily on each individual in terms of its effectiveness," he said.

Long story short, magnesium can certainly help you feel calmer, but not necessarily make you sleep more heavily. In addition, this contains a small risk if you add magnesium supplements to the night routine for relaxation. Make sure you choose the right type of magnesium, because there are several types.

The magnesium glycinate supplement is the best choice if you use the mineral to calm yourself at night. Dr. Chen says this shape is easier to absorb than alternatives such as magnesium sitrates and magnesium oxides which serve as evaporation and are often recommended to overcome constipation. And don't forget that a lot of food also contains this important mineral. Black beans, spinach, avocados, almonds, Zoo seeds, and dark chocolate are the best magnesium sources, according to the National Institutes of Health.