Sleep issues are surprisingly common, so today’s focus is on magnesium, a mineral relied on to improve the quality of your sleep. But with multiple forms on offer, choosing a supplement can be confusing. This lowdown will help you choose the best magnesium for sleep.
Magnesium and How to Choose
The Best Magnesium for Sleep
Magnesium and Its Role in Health
Magnesium is a naturally-occurring, abundant mineral which is also known by some interesting names, like ‘the spark of life’ and ‘nature’s valium’. In fact, magnesium is fundamental to life.
A jack-of-all trades, it may seem that there’s no process that magnesium doesn’t contribute to.
- Does magnesium activate more than 300 different enzymes helping to produce energy, burn sugars and transport minerals around your body?
- Does magnesium help remove damaged DNA from your cells?
- Is magnesium an essential player for a healthy immune system?
- Does magnesium have an affinity for the nervous system and muscular system, and help promote calm, reduce excitation and encourage your muscles to relax?
Unsurprisingly, the answer to each of these questions is ‘Yes!’
Symptoms of Low Magnesium Levels
With these actions of magnesium in mind, it’s easy to understand the symptoms that may indicate a low magnesium status.
Symptoms of magnesium deficiency include:
- loss of appetite
- nausea and vomiting
- fatigue, low energy and weakness
- poor immune health
- palpitations and other abnormal heart rhythm
- muscle cramps, tremors and spasms
Symptoms of magnesium deficiency include loss of appetite, low energy and muscle cramps
The Link Between Magnesium and Sleep
Magnesium plays a pivotal role in sleep regulation. It achieves this through its impact on specific receptors nestled within the central nervous system.
Firstly, magnesium blocks activity at receptors for N-methyl-d-aspartate (NMDA), an excitatory molecule. Meanwhile, magnesium promotes activity at the γ-amino butyric acid (GABA) receptor. GABA is an inhibitory molecule.
In sum, magnesium has a double effect, reducing stimulation and increasing relaxation of the central nervous system.
This is how magnesium helps to promote good sleep architecture and increase sleep quality.
Study reveals better quality sleep with higher magnesium intake
In the recent CARDIA study, the link between magnesium and sleep was clearly illustrated – participants with the highest magnesium intake were more likely to sleep for more than 7 hours and had the highest quality sleep.
In studies people with the highest magnesium intake enjoyed better quality and longer sleep
Choosing a Magnesium Supplement for Sleep
Increasing your intake of magnesium with a supplement could help improve your sleep.
When you’re looking to choose a magnesium supplement for sleep and recovery, you’ll find a variety of forms. Each has its benefits and affinity for particular health backgrounds, but what form of magnesium is best for sleep?
Read on for an overview of Magnesium Citrate, Magnesium Malate, Magnesium L-threonate, Magnesium Taurate and Magnesium Glycinate and how they rate for supporting sleep.
1. Magnesium Citrate
Magnesium citrate is an everyday, commonplace form of magnesium and a good all-rounder for general health and for better sleep. Best to note that it may have a laxative effect when taken at higher doses.
- Magnesium bound to citric acid
- One of the most common forms of magnesium
- Can be used to replenish low magnesium stores
- Has a laxative effect – generally noticeable when taken at higher concentrations
SLEEP RATING
Magnesium citrate is a good choice of magnesium supplement to support sleep. One to consider if you don’t eat many magnesium-rich foods.
2. Magnesium Malate
A less commonly used form, magnesium malate is a particularly restorative form, especially when energy levels are low. Magnesium malate is more likely to rev you up than calm you down.
- Magnesium bound to malic acid
- A less common form of magnesium which can be used to replenish low magnesium stores
- An energy-enhancing magnesium
- Malic acid is used in the metabolic cycle which creates energy within your cells
SLEEP RATING
Magnesium malate is the preferred form of magnesium supplement when energy is chronically low. Taking it at night may interrupt your sleep if energy regulation isn’t an issue for you.
3. Magnesium L-Threonate
Typically only available through practitioner recommendation, magnesium L-threonate seems to have the advantage of crossing the blood brain barrier.
- Magnesium bound to threonic acid (a metabolite of vitamin C)
- A less common form of magnesium
- Generally well absorbed
- May support cognition and memory in humans. One study (in mice) reports magnesium L-threonate elevates magnesium levels in the brain
SLEEP RATING
Magnesium L-threonate could be a good choice for supporting sleep. One to consider if your glucose metabolism is poor or production of energy in the brain is impeded.
4. Magnesium Taurate
With its potential to support cardiovascular health and have an anti-diabetes effect, magnesium taurate seems most suited to help tackle the common chronic health conditions of today.
- Magnesium bound to the amino acid taurine
- A very well absorbed form of magnesium so less likely to cause loose stools
- Both magnesium and taurine impact cardiovascular health – through their blood pressure lowering effect and taurine’s influence on blood circulation
- One study reported improvements in blood sugar and glucose control with magnesium taurate
SLEEP RATING
Magnesium taurate could be a good choice of magnesium for improving sleep. Consider this form if you have poor blood glucose regulation and hypoglycaemic events are causing you to wake up during the night.
5. Magnesium Glycinate
When it comes to finding a magnesium supplement that promotes better sleep, magnesium glycinate packs a double punch, as both magnesium and glycine have a calming effect on the nervous system.
- Magnesium bound to the amino acid glycine
- A very well absorbed form of magnesium so less likely to cause loose stools
- Delivers glycine, a stand-alone nutrient used to promote ease, efficiency and quality of sleep. Glycine works in a variety of ways: by lowering core body temperature, encouraging the switch into slow-wave sleep, and supporting your levels of serotonin
- A good option if night sweats and hot flushes are interrupting your sleep
SLEEP RATING
Magnesium glycinate could be an ideal supplement to support your sleep. It’s one to consider if you sleep poorly because of hot flushes or night sweats, if you suffer from low moods, or you find it hard to switch off and calm down at night.
Images by Slaap Wjsheid, How to gym and Louis Hansel at Unsplash.
The Takeaway: A deeper sleep with magnesium
Magnesium is an essential mineral for overall health and wellbeing. A well-chosen magnesium supplement could be the solution when you want a restful night’s sleep and feel energised the following day. With the right form of magnesium you’ll enhance your body’s processes and encourage relaxation and deeper sleep, naturally.
FAQs
Q1: What role does magnesium play in general health?
Magnesium, often called ‘the spark of life’ is crucial for many bodily functions. It activates over 300 enzymes for energy production, glucose metabolism, and mineral transport. Magnesium supports DNA repair, nervous system calmness, and sleep regulation. In summary, magnesium is vital for maintaining overall health and well-being.
Q2: What are the symptoms of low magnesium levels?
Having low magnesium levels can cause symptoms including: nausea and loss of appetite, fatigue, low energy, palpitations, muscle cramps, and muscle tremors.
Q3: How does magnesium help regulate sleep?
Magnesium helps regulate sleep through its actions on two types of receptors. Magnesium helps maintain healthy stimulation of NMDA receptors and GABA receptors, reducing the overall level of excitation of the central nervous system.
Q4: What forms of magnesium are discussed for improving sleep, and what other benefits do they have to health?
In this guide on how to choose the best magnesium for better sleep, 5 forms were discussed: Magnesium Citrate, Magnesium Malate, Magnesium L-Threonate, Magnesium Taurate and Magnesium Glycinate. Magnesium Malate is typically used as an energy-enhancing form of magnesium and was least suitable for promoting relaxation and deeper sleep. However, each of the other 4 forms had their benefits and potential use.
For example Magnesium Citrate is well-absorbed and a good choice if you don’t have much magnesium in your diet. Magnesium L-Threonate could be useful if improved cognition and mental energy are amongst your health goals. For enhanced sleep quality and cardiovascular health benefits look to Magnesium Taurate. Magnesium Glycinate has exceptional bioavailability, promotes sleep efficiency and quality. With its effect on core body temperature, magnesium glycinate may appeal if you experience hot flushes and night sweats.
