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How Does Magnesium Help in Inducing Good Sleep?

Published : Nov 08, 2019
  • 0 mins read
  • Updated On : Jul 20, 2022

    Magnesium plays a critical role in the body—it’s one of major 24 essential vitamins and minerals—low magnesium levels can throw many of the body’s functions off course, and raise risks for chronic health problems.

    Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health. Let’s take a closer look at how maintaining magnesium levels can benefit your sleep, as well as your mental and physical well-being.

    Magnesium is an essential and very important mineral, one of the 7 essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium by itself. The magnesium your body needs must come from outside sources like food and supplements.

    Magnesium-rich foods include:

    ● Dark leafy greens

    ● Seeds, Nuts, including sunflower and sesame seeds,

    ● Squash, broccoli, and other veggies

    ● Legumes and beans

    ● Milk and milk products

    ● Meat flesh

    ● Unprocessed whole grains

    ● Dark Chocolate

    ● Coffee

    Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women aren’t getting enough magnesium. Older adults are more vulnerable to magnesium deficiency. Women are also at higher risk for low magnesium, especially with age.

    How does magnesium work?

    Magnesium plays a widespread role in the human body, helping regulate and facilitate many essential functions. One of magnesium’s most important roles is an important mineral of healthy enzyme function. Magnesium is involved in more than 300 different enzyme-related processes in the body’s cells. In addition, magnesium:

    ● Plays a key role in energy production, activating ATP, the energy molecule that fuels the cells in your body.

    ● Regulates transport of nutrients like calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm, etc.

    ● Regulates blood pressure, cholesterol and blood glucose levels

    ● Aids bone development and guards against bone loss.

    ● Functions as an electrolyte, maintaining fluid balance in your body, etc.

    ● It helps control your body’s stress-response system and hormones that increase stress and helps in inducing good sleep.

    How does Magnesium helps in inducing good sleep?

    Here are some of the ways science indicates magnesium can protect your health:

    Insomnia is a common symptom of a lack of magnesium in the body. People with low magnesium often experience restless sleep, waking frequently during the night and high anxiety levels. Maintaining healthy magnesium levels often leads to deeper, more sound sleep and a restful mind state. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that improves sleep quality. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome.

    How does Magnesium helps in inducing good sleep?
    Stress reduction, sleep and mood stabilization

    Magnesium increases GABA, which encourages relaxation. It helps cure poor sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a role in regulating the body’s stress-response system. Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that magnesium deficiency can negatively affect gut health and is linked to anxiety behaviors. Magnesium supplement helps stabilizes the effect of mood. Magnesium has been demonstrated effective in relieving symptoms of both mild-to-moderate anxiety and mild-to-moderate depression.

    A lot of times the meals do not suffice the requirements of the body. And so basic magnesium supplements are very essential.


    Sayali Naik
    Fast&Up Nutrition Consultant

    Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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