Along with supporting melatonin synthesis, magnesium helps regulate stress hormones, making it a good selection if melatonin doesn’t appear to be just right for you. “Magnesium will help cut back cortisol, the stress hormone, which might spike at evening,” explains Lindsay Christensen, MS, CNS, LDN, a useful nutritionist in Conifer, Colo.
In a wholesome cortisol cycle, the hormone rises within the morning and declines gently all through the day. However in case you’ve woke up in the course of the evening with a spinning, anxious thoughts, you could 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 could regulate different hormones as nicely, Christensen notes. Magnesium and calcium assist metabolize estrogen, which can assist handle the hormone-related sleep disturbances which are a trademark of perimenopause and menopause.
Magnesium can be wanted for rest, Meyer provides. “It might assist forestall migraines, menstrual cramping, muscle contractions — these issues which are sufficient all by themselves to wake you up in the course of the evening.” It additionally stimulates the mind’s receptors for GABA, a relaxing neurotransmitter.
One small 2012 randomized scientific trial discovered that each day magnesium dietary supplements helped relieve insomnia in aged topics; the members additionally confirmed enhancements of their melatonin and cortisol ranges. One other examine utilizing animal topics discovered {that a} magnesium-deficient food regimen was correlated with mild, stressed sleep. (See “Magnesium: Your Physique’s Spark Plug” to be taught extra about this crucial nutrient.)
Complete-Meals Sources: Due to declining soil well being, magnesium is more and more tough to get from meals, says useful nutritionist Jesse Haas, CNS, LN. “It’s disappearing from our meals system as a facet impact of typical 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 situation of Expertise Life.
