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Side effects of magnesium
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said. Some risks are even more serious.
Researchers hypothesize that magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. View Source . Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults.
Magnesium Glycinate Side Effects
Some of the less severe side effects include stomach upset and other “mild gastrointestinal symptoms,” notes Dr. Nooristani. However, taking too much of the supplement may lead serious symptoms such as: Kidney issues. Nervousness.
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.
Is it OK to take magnesium glycinate everyday? As long as you stay within the recommended guidelines, magnesium glycinate is usually safe to take every day.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
Some products that may interact with this drug are: cellulose sodium phosphate, digoxin, sodium polystyrene sulfonate. Magnesium can bind with certain medications, preventing their full absorption.
Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.
Magnesium supplements are generally cleared from your body relatively quickly, and around 70% of the magnesium you consume is expelled from your body within 24 hours which is why so many people experience a deficiency.
But magnesium in itself does not make you tired. Magnesium is needed for hundreds of functions in the body, not just sleep! For example, if you take magnesium in the morning, magnesium will work with your body -- if you need energy, or clarity and mental focus, magnesium supports those functions.
In addition to anxiety, low magnesium levels have been linked with: Higher levels of stress. Depression. Insomnia or sleep disturbances.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
Magnesium glycinate is a type of magnesium supplement. Aside from magnesium deficiency, magnesium supplements have a few potential uses, including heart-related conditions, high blood sugar, bone health, migraines, and depression.
Adult and teenage males—270 to 400 milligrams (mg) per day. Adult and teenage females—280 to 300 mg per day. Pregnant females—320 mg per day. Breast-feeding females—340 to 355 mg per day.
It is considered a relaxing neurotransmitter and will enhance the sleep benefits of magnesium. You should take magnesium glycinate if you want to improve sleep, have a sensitive stomach, and want the calming effects of magnesium. This is another popular magnesium supplement.
In addition, there is some evidence magnesium can potentially benefit mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid. Magnesium plays a vital role in health maintenance, but receiving the recommended dietary allowance from food is often challenging.
Therefore, it is advisable to take the magnesium glycinate supplement with food so that all the other necessary substances are available. This maximize the absorption of magnesium glycinate.
You can also try magnesium supplements to improve sleep, Dimitriu says. The recommended supplement dose is between 270 mg to 350 mg for men and 280 mg to 300 mg for women.
Magnesium glycerophosphate is the ideal form of magnesium to help boost sleep quality. It helps the body and brain relax by activating the parasympathetic nervous system. Magnesium also help boost the sleep hormone melatonin, which in turn binds to GABA (the neurotransmitter responsible for calming the nervous system).
It's really going to depend on your health needs and goals. Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.