Insomnia, stress and other situations when magnesium can help
Vitamins and minerals, trace elements of food are the most important components of a full metabolism. Among all, B vitamins and the “big four” of minerals are especially distinguished, the deficiency of which provokes serious disorders in the work of all organs and systems, problems with performance and sleep, deterioration of reactions to stress.
Magnesium, especially in combination with vitamin B6, is necessary for peace and sound sleep. With a lack of these compounds, increased anxiety, insomnia and fatigue are formed, but these are not the only problems. Against the background of mineral deficiency, the production of collagen, which affects the structure of the skin, hair and nails, digestion, kidneys and hormones, suffers. Therefore, it is important to take magnesium from stress and nerves, without forgetting about its other positive effects. But how does the mineral affect sleep and fight stress? We discuss in more detail.
The role of magnesium: general information
Sufficient intake of magnesium with food or supplements is necessary for a full metabolism, active work of all organs and systems. First of all, it helps to maintain blood pressure and the amount of circulating fluid at a stable level, normalizes bone strength, regulates blood plasma glucose concentrations and reduces the level of “bad” cholesterol. In addition, magnesium is necessary against stress, insomnia, fatigue and ailments, asthenia.
But how is Mg related to sleep and stress, how can it improve the quality and duration of sleep, can there be an excess of mineral and will it affect the work of the nervous system? If everything is done correctly, no.
Why magnesium is important for a good sleep
Before discussing which magnesium will help with insomnia, we will look with you a number of scientific studies showing the role of the mineral in the processes of falling asleep, the work of the brain during sleep and its participation in the mechanisms of combating stress.
Magnesium stimulates the production of melatonin, a sleep hormone. A review of several studies conducted in 2021 showed that magnesium dotion helps to increase the production of melatonin in the epiphysis, the gland of the brain. This is the so-called sleep hormone, which helps people fall asleep faster and sleep better. Magnesium in supplements can help in middle and old age with insomnia to fall asleep faster and wake up less often at night. Scientists have determined that magnesium supplements can be taken up to three times a day in a dose of about 500 mg.
Magnesium is no less useful for stress, exhausting the body and depriving sleep and rest. Magnesium helps to increase the level of GABA (gamma-aminobutyric acid), which inhibits the flow of nerve impulses from the brain, reduces the activity of the neurotransmitter – glutamate, which has an exciting effect on the body. Due to a sufficient level of magnesium, nervous excitability and stress are reduced, which makes it possible to disconnect from problems, relax and fall asleep faster.
Elimination of anxiety and magnesium from fatigue helps to further improve sleep. Against the background of a lack of mineral, especially in combination with a deficiency of B vitamins, anxiety, depression, problems with attention, memory and concentration, confusion may occur – all these factors certainly interfere with normal sleep. If you add magnesium products or additional supplements to the diet that normalize the concentration of compounds, sleep, nervous system and good mood will also be restored.
Sleep often suffers from poor health, for example, against the background of restless legs syndrome, in which there is an unpleasant sensation in the limbs, which stimulates to constantly move the legs, alleviating pain and discomfort. It is scientifically proven that additional portions of magnesium help to relax muscles, relieve spasms and improve sleep. Thus, in one of the studies in Iran, people took 250 mg of magnesium for 2 months, and the manifestations of restless legs syndrome decreased sharply.
What kind of magnesium is needed for stress, insomnia and fatigue
Not every variant of magnesium supplements will have a pronounced effect. You need to know which magnesium is the most effective for stress and what it is better to combine it with to eliminate sleep problems.
The ideal form of magnesium is food, which is found in a variety of products of plant and animal origin. But not all of us consume the daily norm of the mineral with food or lose it due to certain health problems, metabolic shifts or features of work, activity. Then it is important to choose the right form of supplements with components that improve the absorption and activity of magnesium.
- Magnesium glycinate is a compound with the amino acid glycine, which is easily and quickly absorbed, has a sedative effect.
- Magnesium oxide is an accessible compound that helps to normalize the processes of falling asleep, replenishes the deficiency of the mineral.
- Magnesium L-threonate helps in stimulating cognitive functions, can eliminate the problem of age-related sleep disorders, but it is very expensive and rarely in pharmacies and marketplaces.
- Magnesium citrate (as in the Grassberg Magnesium Premium complex) is one of the most successful forms of the drug, which is most fully absorbed, eliminates headaches, malais, fatigue and sleep problems.
Often magnesium complexes also contain vitamin B6. In combination, these two substances work more actively and realize the effects to the maximum. Taking the Mg+B6 complex helps to calm the nerves, normalize circadian rhythms and improve sleep.
Grassberg Magnesium Premium is a dietary supplement of premium quality, containing a complex of magnesium in the form of citrate and vitamin B6, regulating energy and electrical processes in the cells of the nervous system, which help reduce anxiety and increase resistance to stress. Effect on the body:
- Helps the nervous system cope with stress.
- Weakens the action of the main excitatory neurotransmitter of the nervous system – reduces the level of anxiety.
- Improves sleep quality.
The complex is economically beneficial for the patient: it is taken 1 capsule per day, the package is designed for 2 months of administration.
Dietary supplement “Grassberg Magnesium Premium B6” contains (% of RUSP per 1 capsule):
- magnesium (citrate) 120 mg (30%),
- vitamin B6 – 6 mg (300%).
The product is manufactured in Europe in compliance with the strictest quality standards. Eco-friendly packaging of the complex provides a high level of tightness and heat resistance.
How to take supplements
If sleep suffers, anxiety and excitement arise, stress does not give rest, experts recommend taking magnesium supplements in the evening, about 1-2 hours before bedtime. This is especially true for those who suffer from constant insomnia, suffer from stress and have an increased level of anxiety. As the mineral enters the intestine, it is gradually absorbed, begins to activate brain receptors to GABA, helping all body muscles to gradually relax, normalize work. Supplements should be used in courses for at least 2-3 months in a row. Many people notice positive effects by the end of the first week of administration, but a stable effect is achieved as a stable normal concentration of magnesium in blood plasma and tissues is created. It takes at least two months.