Along with supporting melatonin synthesis, magnesium helps regulate stress hormones, making it a good selection if melatonin doesn’t appear to give you the results you want. “Magnesium can assist cut back cortisol, the stress hormone, which may spike at night time,” explains Lindsay Christensen, MS, CNS, LDN, a practical nutritionist in Conifer, Colo.
In a wholesome cortisol cycle, the hormone rises within the morning and declines gently all through the day. However if you happen to’ve woke up in the midst of the night time with a spinning, anxious thoughts, you will have a disrupted cortisol cycle to thank. “Optimizing magnesium consumption within the night can downregulate cortisol manufacturing.” (For extra on optimum cortisol timing, see “The right way to Steadiness Your Cortisol Ranges“.)
This mineral might regulate different hormones as nicely, Christensen notes. Magnesium and calcium assist metabolize estrogen, which can assist handle the hormone-related sleep disturbances which might be an indicator of perimenopause and menopause.
Magnesium can also be wanted for leisure, Meyer provides. “It could assist stop migraines, menstrual cramping, muscle contractions — these issues which might be sufficient all by themselves to wake you up in the midst of the night time.” It additionally stimulates the mind’s receptors for GABA, a relaxing neurotransmitter.
One small 2012 randomized scientific trial discovered that day by day magnesium dietary supplements helped relieve insomnia in aged topics; the individuals additionally confirmed enhancements of their melatonin and cortisol ranges. One other examine utilizing animal topics discovered {that a} magnesium-deficient eating regimen was correlated with gentle, stressed sleep. (See “Magnesium: Your Physique’s Spark Plug” to be taught extra about this essential nutrient.)
Complete-Meals Sources: Due to declining soil well being, magnesium is more and more tough to get from meals, says practical nutritionist Jesse Haas, CNS, LN. “It’s disappearing from our meals system as a aspect impact of standard agricultural practices.” Nonetheless, pumpkinseeds, almonds, cashews, black beans, brown rice, and edamame are all good sources of magnesium if the soil during which they’re grown is nutrient dense.
Dietary supplements: So far as magnesium dietary supplements for sleep are involved, the Cleveland Clinic advises choosing magnesium glycinate (200 mg) or magnesium citrate (200 mg) about half-hour earlier than bedtime. Keep away from magnesium oxide, which is primarily a stool softener.
This was excerpted from “Which Vitamins and Dietary supplements Can Assist Me Sleep?” which was revealed within the October 2022 problem of Expertise Life.
