So, magnesium is safe to take for sleep? In essence, yes. A good, moderate dose of magnesium is about 100 to 350 milligrams daily, says Dr. Winter. That dose should be void of any side effects.
Magnesium citrate is best for those looking to alleviate constipation, while magnesium glycinate is ideal for individuals seeking relaxation and improved sleep. By choosing a supplement that combines both forms, like Night Minerals Magnesium + Calcium Nighttime Drink, you can experience the best of both worlds.
We think Zen by White Wolf is the best magnesium powder supplement Australia has to offer. It has a precise blend of ingredients designed to improve your energy levels, sleep, mood and recovery times.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
The best way to use magnesium for getting quality sleep is to take it 30 minutes before bedtime. You should take the recommended dose of 300 to 400 milligrams of magnesium daily to get quality sleep. Taking the recommended dose of magnesium regularly may improve your sleep quality by helping your mind and body relax.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.
For most adults, a daily dose of 200-400 milligrams of Magnesium Glycinate is generally considered safe.
Potential magnesium glycinate side effects
Taking too much of a magnesium supplement may cause nausea, diarrhea or stomach cramps. It can also interfere with other medications by affecting the absorption rates. Magnesium can also bind to antibiotics which limits their effectiveness.
Some people experience stomach cramping after taking too much magnesium (around 600 mg a day). This high dosage, especially supplements with large doses of magnesium oxide, can cause a laxative effect, ironically keeping you up at night, rather than providing the sleep-inducing benefits it's well-known for.
Researchers hypothesize that magnesium may relax the central nervous system and cause chemical reactions. View Source in the body that increase sleepiness. Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults.
Most experts recommend taking magnesium supplements one to two hours before bed to give them enough time to spur sleepiness and kick-start the body's relaxation response.
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Those still planning to take a magnesium supplement should know that the best magnesium for sleep is magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic.
One of the side effects of magnesium might be drowsiness. In this case, you should consider magnesium supplementation at the end of the day (with dinner) to prevent the midday magnesium slump.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
“Essentially, magnesium helps set the stage for sleep by calming the body and preparing it to sleep,” says Harris. Melatonin, on the other hand, when taken directly, impacts your body's circadian rhythm and hormonal regulation of sleep.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
The lowdown. Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.