Magnesium is a natural sedative and can help you fall asleep, stay asleep, and reduce nighttime awakenings. It’s also a natural anti-inflammatory and helps regulate neurotransmitters and melatonin, the hormone that controls sleep-wake cycles.

One popular magnesium supplement is magnesium glycinate powder, which can be easily mixed into liquids or added to food. The body absorbs this form of magnesium, which is best taken with meals to improve absorption.

Reduces Stress and Anxiety

Magnesium may be able to help you relax and fall asleep because it regulates the activity of a neurotransmitter called GABA. It also helps slow down the activity of your brain, which is a key factor in preventing insomnia.

In a study published in the British Journal of Nutrition, researchers found that people who took magnesium glycinate powder had better sleep quality than those who didn’t take the supplement. They experienced longer sleep times and fewer early morning wakings. They also had higher levels of sleep efficiency, which measures how much time they spent in bed compared to how much time they slept.

Another benefit of magnesium glycinate powder is reducing stress and anxiety. This is likely because it can help reduce blood pressure, as well as because it can help you relax by lowering your cortisol and adrenaline levels. Magnesium has also been shown to increase serotonin and dopamine, two neurotransmitters that help regulate your mood and stress responses.

Studies that have reported the positive effects of magnesium intake on anxiety outcomes are limited in number and scope. However, results suggest that Mg supplementation might benefit people with pre-existing mild to moderate anxiety levels. Those with higher anxiety levels were found to have less benefit from Mg. It is important to note that most of these studies used generic subjective measures of quality of life or well-being rather than specific anxiety/stress scales.

Helps You Fall Asleep

Magnesium glycinate is a form of magnesium that is well-absorbed and has fewer side effects than other forms, such as magnesium chloride. This means you may not experience gastrointestinal issues like diarrhea or loose stools.

Studies show that magnesium improves the quality and duration of sleep. It helps the body maintain a healthy circadian rhythm by regulating the parasympathetic and sympathetic nervous systems responsible for rest and wakefulness. Magnesium can also help individuals who struggle with insomnia fall asleep because it has a calming effect and slows thinking. It also regulates the gamma-aminobutyric acid (GABA) neurotransmitter, which plays an important role in sleep.

Taking magnesium glycinate can also decrease anxiety, which can be a major contributor to poor sleep quality. Magnesium glycinate can also calm an irregular heartbeat and prevent symptoms of PMS like fatigue, cramps, and headaches by decreasing the release of prostaglandins, which are chemicals that trigger inflammation and pain.

Getting a good night’s sleep is essential for overall wellness, but many Americans struggle with insomnia and poor sleep quality. Magnesium glucinate is an easy-to-take supplement that promotes relaxation and improves sleep quality. It can also be beneficial for treating other health conditions associated with stress and poor sleep, such as high blood pressure, diabetes, cardiovascular disease, and atherosclerosis.

Aids in Treating Restless Leg Syndrome

Magnesium performs many important functions, including partnering with the amino acid GABA to promote sleep health. This neurotransmitter helps calm the brain, especially if you’re struggling to fall asleep or have restless leg syndrome (RLS).

RLS causes uncontrollable movements in your legs that can be painful and distracting. These symptoms tend to worsen during the night, making it difficult to fall and stay asleep. Magnesium glycinate powder can help relieve RLS symptoms and improve sleep quality.

One study found that people with RLS who took magnesium glycinate powder experienced significant improvements in the time it takes to fall asleep and the number of times they woke up during the night. Taking magnesium also encouraged melatonin production, a natural hormone that helps you fall asleep and regulates your sleep cycle.

You can get enough magnesium from your diet by eating various foods, including whole grains, green leafy vegetables, nuts, bananas, and baked potatoes. However, you may need supplements if your daily intake needs to be higher. Magnesium glycinate is available as a powder to add to drinks and food or in capsules or tablets that you can take with a meal. You can also find magnesium glycinate supplements formulated with other nutrients, like B vitamins, to support your sleep and mental health.

Prevents Migraines

Studies have found that magnesium glycinate powder can help prevent migraines by normalizing the heartbeat, reducing stress and anxiety, and preventing the release of certain pro-inflammatory chemicals. It has also been shown to improve restless leg syndrome, a sleep disorder that can interfere with getting a good night’s sleep.

The most popular and well-researched form of magnesium is magnesium glycinate, which combines the mineral with the amino acid glycine. Magnesium glycinate is highly soluble and easily absorbed by the body. It is also gentle on the stomach, making it suitable for sensitive digestive systems.

Researchers have found that magnesium supplements can help improve sleep by regulating the circadian rhythm and the sympathetic and parasympathetic nervous system. This is important because a healthy circadian rhythm can signal to your brain when it is time to sleep and wake up. A deficiency in magnesium, on the other hand, can cause your body to stay in a heightened state of alertness and may even trigger headaches and migraines.

When choosing a magnesium supplement, it’s important to look for one with a clean label and free of added binders, fillers, preservatives, and artificial colors and flavors. An NSF Certified for Sport supplement may be best as it is tested for consistency and purity. Taking your magnesium supplement with food is also a good idea, as it might help absorption.


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