Magnesium

Magnesium

Improves sleep quality and induces relaxation

Promotes bone health

Can improve headache and migraine pain

Reduces muscle soreness

Reduces PMS, such as mood swings, irritability, bloating, and anxiety

Fun Facts

By reducing levels of stress and anxiety, magnesium makes it easier for you to fall asleep quickly, and stay asleep for longer periods of time

Magnesium also promotes better sleep by interacting mostly with melatonin and GABA It also regulates melatonin levels, activating the body’s parasympathetic nervous system, and the brain-calming GABA neurotransmitter

Maintaining a balanced magnesium level helps against depression and ADHD

Magnesium deficiencies are the second most common deficiency in developed countries. Lacking magnesium raises blood pressure

Guide

Combine With

Combine with other sleeping supplements to enhance the quality of your sleep

When & How

400mg- or start with 100mg and increase gradually

One hour before sleeping On a full stomach

Avoid

Check with a doctor if you are taking antibiotics, if you are diabetic, or you are on high blood pressure medication

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Q & A

Which form of magnesium is best for sleep?

While there are many types of magnesium supplements on the market, magnesium glycinate and magnesium citrate have been proven to be the best combination for taking magnesium to sleep.

Is the best time to take magnesium before going to bed?

Yes, take magnesium before going to bed. It is recommended to take the supplement an hour to thirty minutes before going to sleep.

Does taking magnesium help with sleep?

Yes, taking magnesium helps with sleep by reducing levels of anxiety, stress, and regulating your heart rate.

How much magnesium should I take?

You can begin by taking magnesium in doses of 100mg before bed, with food. If you nd you’re still having difficulty sleeping after a week or so, start increasing your dose to up to 400mg. Others decide to just start taking 400mg, as its the recommended amount for sleep, so choose to do what feels right for you.

Why you should take it (symptoms you may have)?

Women are often more at risk of having low levels of Magnesium

Insomnia, difficulty falling and staying asleep

Magnesium Overview

A mineral that is essential in a plethora of bodily functions, including reducing anxiety, stress, and restless leg syndrome while increasing the ability to relax.
Healthy levels of magnesium can stabilize mood, reduce anxiety, promotes better sleep, and can improve overall bone health

Scientifically Tested Magnesium Benets

A double-blind study proved that out of 46 patients, the 50% that received the dosage of 500mg of Magnesium fell asleep faster, and spent more time in bed asleep (stayed asleep for longer). It can also improve headache and migraine pain.

Source of Magnesium Deficiency

Deficiency has been linked to higher levels of stress, anxiety, and difficulty relaxing.

Sources

Hornyak, M, et al. “Magnesium Therapy for Periodic Leg Movements- Related Insomnia and Restless Legs Syndrome: an Open Pilot Study.” US National Library of Medicine. National Institutes of Health, U.S. National Library of Medicine, 1 Aug. 1998, www.ncbi.nlm.nih.gov/pubmed/9703590.

Rabin, Roni Caryn. “Does Magnesium Help You Sleep?” The New York Times, The New York Times, 5 Jan. 2018, www.nytimes.com/2018/01/05/well/mind/does-magnesium-help-you- sleep.html.

Wax, Emily. “Magnesium in Diet: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, 2017, medlineplus.gov/ency/article/002423.htm.

Breus, Michael J. “What You Need to Know About Magnesium and Your Sleep.” Psychology Today, Sussex Publishers, 14 May 2018, www.psychologytoday.com/us/blog/sleep-newzzz/201805/what-you- need-know-about-magnesium-and-your-sleep.

Patel, Kamal. “Magnesium Supplement Information – Covers Deciency, Benets, Dosage & More.” Examine.com, Examine.com, 27 Sept. 2018,

examine.com/supplements/magnesium/#obesity-and-fat- mass_correlative-research.