Magnesium pills 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.

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• You're Probably Not Getting Enough Magnesium

Avena reiterates that the best form of magnesium for the body’s absorption comes from food, but there are many supplement options available. You can try it in pill, powder, or gummy form; it’s really up to personal preference. But it’s probably easiest to take a gummy, Avena says.

Magnesium is not classified as a sleep aid, she points out, so you don’t need to worry about what time to take it before bed. Basically, it’s not going to knock you out, “but it can help to calm and relax you if taken one hour or so before you settle in for the evening,” says Avena.

What are the side effects of taking too much magnesium?

If you go above that 350-milligram threshold, you’ll likely notice some diarrhea. In fact, milk of magnesia can be loaded in magnesium (one tablespoon might have 500 milligrams)—hence why it’s used as a laxative.

And very large doses of magnesium—like upwards of 5,000 milligrams a day—can lead to magnesium toxicity, which can cause heartbeat irregularities, impaired kidney function, or even cardiac arrest, according to Oregon State University research. But again, that’s in extremely high doses and isn't something to worry about if you take any amount within the daily recommended intake.

Is magnesium better for sleep than melatonin?

Actually, magnesium and melatonin are addressing two different things in regard to sleep. “Magnesium can help with relaxing and calming your body, while melatonin will directly lead to hormonal changes that can cause you to fall asleep,” says Avena.

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Melatonin will more directly affect your sleep and likely have a stronger affect on sleep habits compared to magnesium, which will mainly just help relax you before bed. “It may be best to try magnesium first to help calm you before you rest at night,” Avena says. “And if you find that it doesn't do the trick, then consider trying melatonin.”

The bottom line: Magnesium supplement may help you relax if you're having a hard time calming down at bedtime, says Dr. Winter, but you can get enough via your diet. And if falling asleep at night is a chronic issue, it's time to check in with your doc.

Cassie Shortsleeve

Freelance Writer

Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel. A former Shape and Men’s Health editor, her work has also been published in Women’s Health, SELF, Runner’s World, Men’s Journal, CNTraveler.com, and other national print and digital publications. When she’s not writing, you’ll find her drinking coffee or running around her hometown of Boston.

Mara Santilli

Mara is a freelance writer and editor specializing in culture, politics, wellness, and the intersection between them, whose print and digital work has appeared in Marie Claire, Women’s Health, Cosmopolitan, Airbnb Mag, Prevention, and more. She’s a Fordham University graduate who also has a degree in Italian Studies, so naturally she’s always daydreaming about focaccia.

Ashley Martens

Ashley Martens is a Wellness Writer based in Chicago, Illinois. With a digital marketing background and her knowledge of general nutrition and a lifelong passion for all things health and wellness, Ashley covers topics that can help people live happier and healthier lives. 

Doppelgerz® Active Sleep Complex Magnesium+Lavender+Melissa

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• The components of the complex have a mild calming effect, helping to relieve tension after work and improve the quality of sleep. nine0018
• Tablets - DEPO provide a slow and gradual release of components, which ensures their maximum absorption by the cells of the body.

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Available online and at your local pharmacy.

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Magnesium is a vital mineral that the body cannot produce on its own. Being the main intracellular element, magnesium activates enzymes that regulate carbohydrate metabolism, stimulates the formation of proteins, regulates the storage and release of energy, helps to reduce excitation in nerve cells and relax the heart muscle. The lack of magnesium in the human body contributes to the development of such common conditions as stress, chronic fatigue syndrome, hypertension, and vascular disorders. nine0003

Melissa officinalis leaves contain essential oil, ascorbic acid, carotene, bitterness, resins, tannins, organic acids. Melissa has a mild sedative, hypotensive and diuretic effect. Melissa increases appetite, stimulates the secretion of gastric juice, relieves spasms, stops nausea and vomiting. It has a calming effect on the nervous system during stress reactions.

Lavender contains essential (lavender) oil, the main component of which are esters of L-linalool alcohol and a number of acids (acetic, butyric, etc.). The flowers of the plant have a mild diuretic and sedative effect, improve cerebral circulation. Lavender oil has an antiseptic effect, and is also part of preparations with neuro- and myotropic activity, the calming effect of lavender helps to improve sleep. nine0003

Calcium is a mineral that provides bone density (99% of all calcium is found in the bones) and plays an exceptional role in maintaining homeostasis in the body. Calcium is contained in every cell of the human body, participates in the formation of membrane excitation, promotes the conduction of nerve impulses, muscle contraction, and activates calcium-dependent processes. One of the most important properties of calcium ions is the ability to penetrate into bone tissue, providing its density, which is especially important with increased physical activity and sports. nine0003

Vitamin B1 (thiamine) is an important participant in carbohydrate metabolism, contributing to the saturation of the brain with energy. It is useful for brain disorders and learning problems. With its deficiency in the body, heart failure develops. Reception of Vitamin B1 is usually combined with the use of other vitamins of this group.

Nicotinamide (vitamin PP) is involved in redox processes in the cell, in the metabolism of fats, proteins, amino acids, in tissue respiration. nine0003

Vitamin B6 (pyridoxine) is involved in many biochemical reactions, in the processes of excitation and inhibition in the central nervous system.

Vitamin D3 (cholecalciferol) plays an important role in maintaining the balance of calcium and phosphorus in the body. Deficiency of vitamin D3 leads to a decrease in the calcium content in bone tissue and the development of osteoporosis.

Application area: additional source of vitamins B1, B6, D3, niacin, magnesium, contains calcium, rosmarinic acid. nine0003

Application and composition

Composition:

Recommendations for use:

Adults and children over 14 years of age take 1 tablet 1 time per day with meals. The duration of admission is 2 months. After a break of 1 month, re-admission is possible.

Consult a physician before use. nine0003

Pay attention to the following information:

Directions for patients with diabetes: does not contain bread units

Contraindications: individual intolerance to the components of products, pregnancy, breast-feeding.

Composition:

Magnesium oxide (magnesium), calcium carbonate (calcium), dry extract of lemon balm leaves, hydroxypropyl methylcellulose (thickener E 464), cellulose powder (emulsifier E 460ii), partial long-chain glycerides (emulsifier), amorphous silicon dioxide (anti-caking agent E 551 ), mono- and diglycerides of fatty acids (emulsifier E 471), hydroxypropyl methylcellulose (thickener E 464), titanium dioxide (dye E 171) nicotinamide (niacin), magnesium salts of fatty acids (anti-caking agent E 470), talc (anti-caking agent E 553iii ), lavender oil, polyethylene glycol (glazing agent E 1521), water (solvent), cholecalciferol (vitamin D3), pyridoxine hydrochloride (vitamin B6), thiamine hydrochloride (vitamin B1). nine0003

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to accept or not? - Food on vc.ru

Reminder publication material.

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The text was written in collaboration with Anastasia Ivanova.

The magic of magnesium is irresistible. It is taken by the author of The Four-Hour Workweek, Tim Ferriss, for sleep, anti-aging fighter Peter Attia, to saturate cells with energy, even Gwyneth Paltrow, from stress. And millions more customers around the world - for the heart, blood vessels, normalization of pressure and blood sugar levels, strengthening bones and, of course, from muscle spasms. Can they all be wrong? Reminder brought together experts and facts to figure it out. nine0003

Magnesium in short supply?

Magnesium is in the top of the most popular dietary supplements. There are at least three reasons for this.

• This metal really plays a very important role in the life of the body. It is needed by mitochondria for energy production. Neurons - for the transmission of electrical impulses. Ribosomes of cells - for the synthesis of proteins. With its help, damaged DNA molecules are restored, muscles contract and cholesterol is excreted. Magnesium is involved in 500+ intracellular biochemical reactions and activates 300+ enzymes. And it is not produced inside the body. And this means that we are dependent on its receipt from the outside. nine0018
• According to frequently cited information, about 30% of Russians receive less than 70% of their daily intake of magnesium. But don't panic! We found the original epidemiological study and hasten to reassure: it does not refer to all Russians, but only to 2000 patients of several clinics.
  
• Magnesium deficiency can be suspected by anyone, even if a standard analysis of plasma or blood serum showed that everything is normal. The catch is that 99% of magnesium is contained inside the cells (about 60% is in bone tissue, the rest is in the muscles, brain, kidneys and liver), from where it is released into the blood when necessary to maintain optimal concentration. So a normal level of magnesium in the blood does not exclude its deficiency at the cellular level. Therefore, popular health publications are often advised to focus on external signs of deficiency. And there are so many of them (from apathy and high blood pressure to irritability and caries) that making a “diagnosis” for yourself is as easy as shelling pears. nine0174

The true diagnosis of magnesium deficiency is a complex of tests, including ECG, myography, bone density, saliva, urine, nails and hair. Therefore, even if your legs often cramp, goosebumps appear or your eyelid twitches (these are the most characteristic signs of magnesium deficiency), only a specialist can establish the real cause.

Magnesium as medicine

The logic behind the use of magnesium in medicine is based on two principles. nine0003

1. If you have a deficiency, you must make up for it in order to eliminate the risk of complications.
2. Since magnesium is necessary for the performance of certain functions, it means that if they are impaired, it can be useful, even if there is no obvious or pronounced deficiency.
   

There are no questions about the first principle. A number of studies show that taking magnesium when deficient does indeed reduce the risk of complications such as heart attack—sometimes by more than a third (1, 2). The second principle is more difficult. nine0003

Based on the fact that magnesium is involved in biochemical processes that affect dozens of vital functions, it can be prescribed for almost any disease - like vitamins. Therefore, magnesium supplements are often taken “just in case” for conditions as diverse as osteoporosis, chronic fatigue syndrome, and even mental disorders, including depression. But at the same time, patients, especially those suffering from serious diseases, are never treated with magnesium alone.

So, without a placebo-controlled study, it is impossible to understand what exactly produced the therapeutic effect. There are too few such studies to draw definitive conclusions. In this situation, the most reliable criterion is the practical experience of medical specialists. To get first-hand information on the most proven uses of magnesium, we reached out to several experts. nine0003

Cardiovascular diseases

As an electrolyte (conductor of electrical signals), magnesium plays an important role in the functioning of the cardiovascular system. For example, if there are fewer magnesium ions in the cells of the heart, the electrolytic balance is disturbed. This is often observed in arrhythmia and acute coronary insufficiency. Therefore, injections of magnesium sulfate are indeed used in intensive care when a heart rhythm disorder is life-threatening.

It is believed that magnesium generally has a beneficial effect on blood pressure. A meta-analysis of 11 placebo-controlled trials found that magnesium supplementation in people with chronic disease did indeed reduce blood pressure, albeit slightly: systolic by an average of 4 mm and distolic by 2 mm. Previously, magnesium injections were also done during hypertensive crises (this is a sharp increase in pressure), says cardiologist Anton Rodionov. nine0003

But in fact, there is no point in using them for hypertension, because after a decrease in pressure, a “rebound” follows. Experiments on the use of magnesium injections in the treatment of acute myocardial infarction have also yielded conflicting results. One study found a 16% reduction in mortality. And the other two did not confirm this effect (1, 2).

But with additives everything is more or less clear. “Dietary supplements with magnesium, in principle, cannot serve as medicines for cardiovascular pathologies,” says cardiologist and cardiovascular surgeon Alexei Utin. Anton Rodionov shares the same opinion: “Popular and widely sold drugs containing magnesium (panangin, asparkam) have neither an evidence base nor clinical meaning.” nine0003

Headache and migraine

One of the symptoms of magnesium deficiency is headaches and migraines. But does taking it help ease the headache? “If it were that simple, we would have beaten migraine a long time ago,” says neurologist Daria Korobkova from the University Headache Clinic. “Migraine is associated with the malfunctioning of pain neurons, its course depends on a huge number of factors, and magnesium is just one brick in this multicomponent scheme.” There are several small, placebo-controlled studies showing the effectiveness of magnesium in migraine prevention. nine0003

Therefore, the American Migraine Foundation recommends 400–500 mg of magnesium oxide per day for this purpose. According to Daria Korobkova, she also often recommends magnesium preparations as an additional remedy to her patients suffering from episodic and menstrual migraines (these subjects participated in clinical trials of magnesium). In her experience, magnesium “works well” in such cases, but she cannot call its effectiveness high.

Diabetes

Not all people with type 2 diabetes are magnesium deficient, and magnesium deficiency does not always lead to diabetes. However, there is clearly a connection between the two states. Magnesium is involved in the processing of glucose, and its deficiency reduces the sensitivity of cell receptors to insulin. Because of this, cells lose their ability to absorb sugar from the blood in the right amount. In addition, in type 2 diabetes, kidney function is often impaired, so too much magnesium is excreted from the body along with the liquid. This is theory. What about practice? nine0003

Attempts to use magnesium in the treatment of diabetes have yielded conflicting results, says endocrinologist Denis Lebedev. Although the subjects' blood sugar levels decreased after taking the drugs, a test for glycated hemoglobin (a key indicator for controlling diabetes) did not reveal a statistically significant change. The authors of the meta-analysis came to the same conclusion, summarizing all the studies on this topic over the past six years, included in the largest scientific databases. The intake of microelements and vitamins is justified in old age and with food restrictions, Denis Lebedev believes. But not all diabetic patients need magnesium supplements. They are not appointed on a regular basis. nine0003

Muscle spasms

Magnesium is the first thought that comes to mind when you cramp your leg muscles at night. And in cases where seizures are caused by excessive exercise, and not by neurological diseases and age-related problems, this really has an effect, the authors of an authoritative Cochrane review conclude. Another thing is that, according to a special controlled study, this is more of a placebo effect. If you've ever suffered from calf cramps and experienced relief from taking magnesium supplements, you'll find it hard to believe. But chiropractor and muscle pain expert Paul Ingram reminds us that we have no reason to expect that increasing blood levels of magnesium will benefit muscles. Because we just "don't know how it works". nine0003

Sleep disorders

Low magnesium levels correlate with insomnia. This is the only reinforced concrete argument in favor of taking magnesium for sleep disorders. Because the biology of how magnesium interacts with sleep is poorly understood. And studies of practical applications give conflicting results. The authors of one major review even suggest that magnesium supplements are prescribed simply because they are much cheaper than sleeping pills. But there are exceptions. In one small placebo-controlled study, the quality of sleep in subjects increased by as much as 75-85% in 4-6 weeks. At least in their own opinion. nine0003

Aleksey Moskalev, head of the laboratory of genetics of longevity and aging, also believes that magnesium in the form of citrate, malate or taurate has a calming effect before sleep. Neuroscientist and science podcast author Andrew Huberman agrees. True, he himself prefers magnesium L-threonate, which more effectively overcomes the blood-brain barrier, that is, it more actively penetrates from the blood plasma into the brain tissue. “200-400 mg about 30 minutes before bedtime has a powerful hypnotic effect,” says the scientist. But at the same time, it emphasizes that people with cardiovascular diseases should consult a doctor before such experiments. nine0003

Food additives

Magnesium supplements are available as tablets, powder, solutions, capsules, and even chewing gums. But in this case, it is not the form that matters, but the content.

Dosage . The recommended daily dose of magnesium is 300 mg for women and 400 mg for men. But there is an important nuance here: the more magnesium enters the body at a time, the worse it is absorbed in the intestines. Therefore, it is better to take it several times a day in small portions. nine0003

Composition . Which supplement to choose is also not just a matter of convenience. Due to the high chemical activity of magnesium, it makes no sense to take it in its pure form. (Unless for the sake of a laxative effect: it absorbs water, diluting the contents of the intestine.) Therefore, it is commercially available in the form of compounds with other substances, mainly organic acids. According to the principle of operation, these compounds do not differ from each other. The active ingredient in them is the same. Their task is simply to deliver magnesium to the small intestine, where it is absorbed into the blood. And everyone copes with this task. But how much magnesium gets from the intestines into the blood depends on the size and chemical properties of the molecules with which it is connected. And according to this parameter, additives differ. Here is the rating of dietary supplements according to the degree of absorption of magnesium. nine0003

MAGNESIUM GLUCONATE ⭐⭐⭐

Used in medicine for magnesium deficiency. It is sold in online stores under the names Mag-G, Magonate, Magonate Natal, Magtrate. May cause nausea and diarrhea.

MAGNESIUM OROTATE ⭐⭐⭐

Orotic acid magnesium salt. The magnesium content is just over 3%.

MAGNESIUM MALATE ⭐⭐

Magnesium salt of malic acid. The magnesium content is about 7%.

nine0004 MAGNESIUM CITRATE ⭐⭐

The most popular form is magnesium with citric acid. The magnesium content is 5%.

MAGNESIUM L-THREONATE ⭐⭐

Magnesium salt of threonic acid. The patented formula - Magtein, is specially designed to facilitate the penetration of magnesium from the blood into the brain tissue. The magnesium content is about 3%.

MAGNESIUM TAURATE ⭐⭐

Connection with a taurine molecule. The magnesium content is less than 4%. nine0003

MAGNESIUM OXIDE ⭐

Magnesium oxygen binder. The low level of bioavailability is compensated by the highest concentration of magnesium among dietary supplements - 50%. More often than other additives causes side effects - nausea, stomach cramps and diarrhea.

Iron, zinc and phosphorus, as well as oxalic acid, which is abundant in spinach and cabbage, can interfere with the absorption of magnesium into the blood from the small intestine. Magnesium also has a difficult relationship with calcium, which is also absorbed in the small intestine and competes with it for a place in the sun. But vitamin D, on the contrary, is friends with magnesium and enhances its absorption. nine0003

Transdermal magnesium

Despite the best efforts of manufacturers, the bioavailability of magnesium from dietary supplements remains quite low. Hence the idea to deliver it to the body in other ways. For example, through the skin.

Creams and sprays

And also gels, soaps, oils and lotions, mainly with magnesium chloride (it is in second place in magnesium concentration after oxide - 30%). The American naturopath Norman Shealy was the first to speak about their effectiveness. In 2005, he published a comparative table, from which it followed that by rubbing a cream with magnesium into the skin, you can fill the deficit much faster than with the help of nutritional supplements (in one and a half months, and not in six months). It is this research that is usually meant when it is repeated as a mantra that magnesium is better absorbed through the skin. The problem is that there is no study - only a brief abstract with conclusions is available. And several screening tests with animals and people did not confirm them. Apparently, the author rubbed not only magnesium. So in a large review of current research on this topic, transdermal use is not recommended. nine0003

Magnesium baths

This practice dates back to the 18th century, when a spa with unusual mineral water was opened in the English town of Epsom - a natural solution of Epsom salts (magnesium sulfate). Now this mixture is credited with various healing properties: it helps to relax and lose weight, relieves pain, and from the most toxic - “removes toxins”. But initially it was thought that she just had a laxative effect, which is closer to the truth: taking capsules or tablets with magnesium sulfate sometimes causes diarrhea. nine0003

The only study on the effects of magnesium baths was conducted in England, with 19 students from the University of Birmingham. For 12 minutes a day they lay in a solution of magnesium sulfate (1 g / 100 ml) at temperatures up to 55 degrees. At the end of the study, the concentration of magnesium in the blood increased in most of the subjects, albeit slightly. It had no effect on their health. But questions remain.

Magnesium molecules are small enough to penetrate the skin barrier. Magnesium ions labeled with fluorescent markers actually penetrate into the upper layer of the skin, using the openings of the hair follicles as a loophole. But for the cellular absorption of magnesium, special transport channels are needed, but there are none in the skin. How could magnesium get into the blood of students? There are several assumptions. The first is boring, but the most plausible: through the lungs with steam. The second is much more fun: due to the absorption of magnesium ions by the mucous membrane of the anus. In the same way, the body could absorb alcohol from a hot bath. But, as Paul Ingram rightly notes, if you really want to take magnesium (or alcohol), then it is more pleasant and easier to do it through your mouth. nine0003

Dietary supplements or food?

On this issue, all the experts we interviewed were unanimous. Why take a magnesium supplement at all if you are not deficient when there are so many tasty foods rich in this micronutrient around? Here are some examples.

• Dark Chocolate: One slice provides approximately 64 mg of magnesium (16% of the daily requirement).
• Avocado: One medium-sized fruit contains 58 mg of magnesium (15% of the daily requirement). nine0018
• Cashews: A 28g handful of nuts provides 82mg of magnesium (20% of the daily requirement).
• Brazil nuts: 100 g (approximately 12-15 pieces) cover the daily requirement for magnesium by 100%.
• Beans: A cup of boiled black beans provides 120 mg of magnesium (30% of the daily requirement).
• Banana: 37 mg magnesium (9% DV) per piece.
• Salmon: 178 g half fillet contains 53 mg magnesium (13% DV). nine0018

The benefits of normal food are not limited to the fact that it is tastier and more nutritious. There are two more important points.

Compatible. Dietary supplements with magnesium should not be taken together with antibiotics (tetracyclines and quinolones), because magnesium forms sparingly soluble compounds with them.

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