Most people have trouble sleeping. Whether it’s sleep quality, sleep duration, or just falling asleep, breaking the cycle and getting quality rest can be difficult. Magnesium has been proven to be one of the best sleep supplements. However, with so many types and variations of magnesium available, how do you know which form of magnesium is best for sleep? Impaired sleep quality and sleep duration can have a huge impact on your metabolism and cardiovascular system, not to mention your overall quality of life. We’ll examine these differences and find out the science behind them, so we can find the best form of magnesium for sleep.
Magnesium is a common mineral that is essential to overall human health, participating in more than 300 biochemical reactions in the body. Magnesium is an important cofactor for many enzymatic reactions, especially those involved in energy metabolism and neurotransmitter synthesis.
Studies have linked magnesium supplements to a number of health benefits, including anti-inflammation, improved immune health, constipation relief, improved sleep quality, and lower blood pressure.
Although the direct mechanism by which magnesium affects sleep is not fully understood, researchers believe that magnesium plays an important role in the conductance of ion channels, such as N-methyl-D-aspartate (NMDA) receptors and the unilateral entry of potassium channels.
Magnesium, as a natural agonist of NMDA and GABA, plays an important role in presynaptic and postsynaptic neurotransmission and plays a crucial role in sleep regulation.right).
Magnesium also activates the parasympathetic nervous system, which helps you calm and relax. In order to fall asleep and stay asleep, your body and mind need to relax. That’s why anti-anxiety ingredients and adaptogens like theanine, valerian, and ashwagandha work so well to help regulate sleep.
Research also shows that magnesium can regulate melatonin, which helps guide your sleep cycle (right).
Magnesium deficiency has been linked to poorer sleep quality, shorter sleep duration and lower melatonin concentrations. Magnesium levels decline as you age, putting you at significant risk for magnesium deficiency. A 2012 study showed that taking 500 mg of magnesium daily for 8 weeks significantly improved sleep duration, sleep efficiency and enhanced rapid eye movement sleep (REM)right).
According to the survey, 42% of the elderly population aged 60 and over may suffer from severe sleep disorders. Insomnia is not necessarily an investable consequence of aging; however, its prevalence does increase with age. Other studies have also shown that magnesium deficiency is directly linked to poor sleep quality and insomnia.right). For normal sleep patterns, optimal magnesium levels need to be obtained through diet or supplementation.
An animal study investigating the effects of a magnesium-deficient diet on sleep found that after 9 weeks of a magnesium-deficient diet, sleep analysis revealed a significant increase in arousal, slow-wave sleep patterns, sleep disturbances, and poor sleep quality. When magnesium was reintroduced into the diet, normal sleep patterns were restored immediately (right).
If you have trouble sleeping, there are many forms of magnesium available. All forms of magnesium help regulate GABA to some extent to help achieve restful sleep and increase serum magnesium levels. However, some forms of magnesium are better than others when it comes to sleep and sleep quality.
Magnesium Glycinate is without a doubt the best form of magnesium to promote sleep. Magnesium Glycinate is a combination of magnesium and the nonessential sleep-inducing amino acid glycine. Glycine (eg, GABA) is an inhibitory neurotransmitter that acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors. As one of the best absorbed forms of magnesium, research shows that glycine can improve sleep quality and promote healthy sleep patterns and REM cycles (right). That’s exactly why we’ve added 400mg of Magnesium Glycinate to our sleep and strength supplement, ZMT.
Magnesium citrate is more commonly used to treat occasional constipation and is classified as a saline laxative. Studies have also shown that magnesium citrate may also help relieve muscle cramps and restless legs syndrome.right).
Magnesium chloride is a combination of one magnesium ion and two chloride ions. This compound is used medically as a source of magnesium ions, which are essential for many cellular activities. Although magnesium chloride contains only about 12% elemental magnesium, it has an impressive absorption rate and is the best form of magnesium for cell and tissue detoxification.
Magnesium oxide is an inorganic salt of magnesium formed from magnesium ions and oxygen ions. Like all other forms of magnesium, magnesium oxide is used as a supplement to maintain adequate levels of magnesium in the body. Magnesium oxide is also used as an antacid to treat indigestion, or as a laxative to relieve occasional constipation.
Magnesium sulfate is a naturally occurring mineral used to increase the levels of magnesium in the serum. Magnesium sulfate injection is also used to treat acute nephritis in children and to prevent seizures in severe preeclampsia, eclampsia or pregnancy toxemia.
Magnesium chelate is a form that is easily absorbed by the body. Chelated magnesium is used as a supplement to maintain adequate magnesium in the body. Like other forms of magnesium, chelated magnesium also supports sleep, immune health and lower blood pressure.
Studies have shown that doses of 320-400 mg per day can improve sleep, sleep duration and sleep quality.
Magnesium may cause upset stomach, nausea, vomiting, diarrhea, and other possible effects. Large doses of magnesium may increase serum levels in the body, causing serious side effects including irregular heartbeat, hypotension, false perception, slowed breathing, coma and death.
Getting enough quality sleep is essential for optimal productivity and a better quality of life. Studies have shown that magnesium deficiency is associated with poor sleep quality, duration and sleep efficiency. Magnesium acts as a direct regulator of sleep regulation and may improve sleep quality by stimulating GABA and melatonin production. Research has also shown that glycine, a sleep-inducing amino acid, acts as an excitatory modulator of N-methyl-D-aspartate (NMDA), improving sleep quality and promoting healthy sleep patterns and REM cycles. Therefore, Magnesium Glycinate is undoubtedly the best form of Magnesium for high quality ZZzzs.
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