All vital minerals are equally significant, but some are required in larger amounts for adequate nutrition. The difference in the amount required is referred to either as macro-mineral or micro-mineral. Macro-minerals are the larger minerals that the body needs to maintain a fluid balance and they include: calcium, magnesium and phosphorus that work together or independently and electrolytes; sodium, potassium and chloride. Micro-minerals or trace minerals are a larger group of nutrients that include chromium, copper, iodine, zinc and selenium, among others.
Magnesium accounts for about .05% of the body’s total weight and is involved in many essential metabolic processes including activating enzymes in the cells that are necessary for the metabolism of carbohydrates and amino acids. Magnesium promotes absorption of other minerals such as calcium, phosphorus, sodium and potassium. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. According to WebMD magnesium is also used for treating attention deficit-hyperactivity disorder (ADHD), chronic fatigue syndrome (CFS), Lyme disease, fibromyalgia, leg cramps during pregnancy, diabetes, kidney stones, migraine headaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, urinary incontinence, heart disease, high cholesterol, asthma, hay fever, multiple sclerosis, and for preventing hearing loss. A deficiency of magnesium can also interfere with your ability to fall asleep easy and cause other sleep disorders such as: anxiety, insomnia, restless leg syndrome, muscle spasms and irritability. Most people get enough of this nutrient from their diet, but sometimes a magnesium sleep aid is needed if there is a deficiency.
Because this mineral helps relax muscles taking magnesium supplement before bed can relieve insomnia and reduce movement that causes those that suffer from restless leg syndrome from staying awake at night. If you toss and turn due to your mind racing from stress and anxiety, magnesium can help you wind down and relax.
A study done by James Penland at the Human Nutrition Research Center in North Dakota titled “Effects of trace element nutrition on sleep patterns in adult women.” It’s important to note that a balanced ratio of calcium and magnesium is beneficial to overall health, and that these two minerals should be taken together in a 2 to 1 ratio for best results.
Magnesium sleep aides are available in the form of Magnesium Citrate – 180 – Capsule, powder, chewable or liquid. The best magnesium supplement to take is the one that has the most absorbable form such as: magnesium citrate, glycinate taurate, or asparate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Magnesium can also be attached to an organic acid and come in the form of magnesium oxide and magnesium sulfate. Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements). Most minerals are best taken as a team with other minerals in a multi-mineral formula.
Doses vary depending on age, sex and other factors. Children up to three; 40 to 80 mg daily, Children four to six years; 120 mg daily and seven to ten years; 170 mg daily. Adolescent and adult males; 270 and 400 mg daily; adolescent and adult females should take 280 to 300 mg daily. Pregnant females need a slightly higher dosage of 320 mg daily. Do not give children magnesium supplements before asking a doctor first. Talk to your doctor about what dosage is right for you as some medical websites have recommended up to 1000 mg daily. You can also absorb magnesium by taking a hot bath with Epsom salts (magnesium sulfate). People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.
A magnesium sleep aid is one way to get the magnesium you need to get a better night sleep, but adding some food with magnesium can reduce your deficiency. Spinach and Swiss chard are excellent food sources of magnesium, while mustard greens, summer squash, fish (e.g. halibut, tuna and salmon), nuts, beans, pumpkin seeds, potatoes, some bread (buckwheat, cornmeal, wheat), cereal products (oatmeal), broccoli, peppermint and turnip greens are also very good.
Symptoms of a magnesium deficiency include nausea, vomiting, fatigue, weakness and loss of appetite. Severe magnesium deficiency can result in arrhythmias, increased nervous irritability, and hypocalcaemia and hypokalemia (low potassium levels in the blood).
An overdose and side effects can occur when taking medications that contain magnesium such as antacids and laxatives. Symptoms of magnesium overdose include drowsiness, cardiac arrhythmias, muscle weakness, decreased reflexes, hypotension, difficulty concentrating and staying alert and decreased rate of breathing. Side effects in some people using magnesium have shown to cause stomach upset, nausea, vomiting and/or diarrhea, to name a few. Some medications may lower magnesium levels in the body. These include chemotherapy drugs, diuretics, digoxin (Lanoxin), hormonal supplementation, steroids, and certain antibiotics.
The content provided in Magnesium Sleep Aid is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.