Magnesium, it’s a pretty crucial mineral that is available for consumption in our diets. But how can we make sure we consume enough magnesium, and is more always better? We’ll look at magnesium and sleep, as well as some of its other functions.
Our bodies contain roughly 30g of magnesium, the majority of which is located in our bones, followed by our muscles and soft tissues, and just 1% of which is present in our fluids as an electrolyte, where it aids in maintaining fluid balance.
Most women in their 40s and 50s eat enough, according to statistics from diet and nutrition surveys. However, since this is a population-level issue, it is crucial to take individual requirements and intakes into account. On the magnesium front, younger folks do worse, with 20% of those in their 20s falling short.
Why do we require magnesium?
One of its functions in the body are:
- Several metabolic processes, one of which is the release of energy from meals.
- Blood clotting and muscle contraction.
- Transmission of nerves.
- Formation of powerful teeth and bones
- Immune response
- Improving psychological health
Magnesium is commonly promoted as a sleep aid due to its involvement in muscular relaxation, despite the fact that no official legal health claims may be made about it and sleep. So let’s take a closer look at this.
What do findings on magnesium, food, and sleep show us?
The parasympathetic nerve system, sometimes known as the “rest and digest” system, is activated by magnesium. This includes assisting with melatonin regulation, which controls the body’s sleep/wake cycles. Results from nine research involving more than 7000 persons were collated in a recent systematic assessment of all the available material.
According to observational research, improved sleep quality is positively correlated with higher magnesium intakes and higher levels of magnesium in the blood and urine.
However, because these studies cannot establish a causative relationship, let’s turn to the gold standard of controlled trials for those solutions. In one study, supplementing with 500 mg of magnesium prolonged and improved sleep quality compared to placebo.
Some of the other trials were a little erratic and failed to reach statistical significance. Unfortunately, in the real world, statistical significance may not imply much because there will always be a wide range of participants in research, some of whom will benefit and others of whom won’t.
I believe there is enough cause for concern here to take magnesium supplements into account in addition to a more comprehensive dietary and holistic approach. They could serve as an important component of the sleep puzzle for certain people.
There are several explanations for this, not the least of which being the inability to successfully bottle or pill non-nutritive molecules called phytochemicals, which defend our bodies at the cellular level, and are always present in food.
Magnesium and Diet
Our daily need is at approximately 300mg. We will receive around a quarter of this every food serving. Magnesium insufficiency won’t have noticeable symptoms, and although while many people’s intakes are undoubtedly below ideal levels, a full-blown deficit would be unlikely, especially if they eat a diversified diet.
It is also abundant in whole grains, nuts, and seeds. One of many reasons why it’s not a good idea to completely avoid carbs, especially in the evening. As a side note, carbs cause the production of the hormone insulin, which aids in the movement of the amino acid tryptophan over the blood-brain barrier. It is then utilized to produce serotonin in the brain, which is then converted to melatonin, the hormone required for sleep.
Magnesium is less abundant in meat and dairy, and processed carbohydrates, whose nutrient-rich outer layers have been stripped, don’t contain much of it either.
Also read: How Meditation Helps You Sleep Better
What role does magnesium play in perimenopausal nutrition?
Given that magnesium serves so many different purposes inside the body, we should make sure we consume enough of it. One or both of its associations with relaxation and cognitive function may be helpful to menopausal women.
Studies have also linked low magnesium levels to depressed mood. After you’ve thought about your magnesium-rich food sources, you might want to explore some extra supplements, depending on your symptoms and any medical care you might be getting to help with your changing hormone levels.
Without a doubt, sleep is a priceless gift that many women in their middle years are deprived of. Lack of sleep may be caused by a combination of menopausal symptoms that interfere with sleep and the resulting changes in mood and anxiety.
It’s never as simple as taking a supplement to “fix” problems, as it is with all of these issues, so it’s necessary to evaluate and consider the wider picture, especially when it comes to the management of sleep.
Magnesium supplementation
Magnesium comes in a variety of forms, and different formulations will offer various supplemental advantages to the body. A typical supplement dosage is between 200 and 400 mg per day. Magnesium oxide tends to be used as a laxative since it is not absorbed as effectively and thus has more digestive side effects, such as bloating and diarrhea.
Magnesium citrate is better tolerated and has less of an impact on stools when used to enhance mood and sleep. Its greater bio-availability makes it easier for the body to absorb.
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Anvi has done Bachelor’s and Master’s in Nutrition and Dietetics. She’s planning to do a Ph.D. in Public Health Nutrition moving forward.
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