Magnesium supplements provide better sleep

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Magnesium supplements provide better sleep

Magnesium and sleeping problems

Around 50% of senior adults have a sleeping problem, which is a serious issue for their health. Research shows that magnesium supplements improve insomnia, and sleep effectiveness, increase the number of hours slept, shortens the time to fall asleep, and improves sleep markers such as renin, melatonin, and cortisol.

Improved sleep with magnesium?

In the study, which was double-blind and placebo-controlled, i.e., highest quality, the test group got 500 mg of magnesium every day for eight weeks. Meanwhile, the control group got a placebo, as in 0 mg of magnesium a day. The researchers checked for confounding factors, such as intake of calcium, potassium, caffeine, carbohydrate intake, and total calorie intake. The researchers took blood samples before as well as after the experiment. There was no difference in the blood samples before the experiment started. The group that got a magnesium supplement had significantly improved sleep, more melatonin, and more renin. Melatonin isn't only an important hormone that is necessary in order to sleep well. Melatonin is also a powerful antioxidant in the brain.

Magnesium supplement to aid sleep

So, a double-blind and placebo-controlled study shows that magnesium supplement provides better sleep. If you suffer from insomnia, sleeping problems, or only want to sleep better and more efficiently, it can therefore be worth trying a magnesium supplement. We recommend taking the magnesium at breakfast and not in the evening, as some advocate.

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Scientific references and sources

Show reference

J Res Med Sci. 2012 Dec;17(12):1161-9. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. Source