In most cases, people with insomnia report a worse overall quality of life.Įveryone has the occasional night of poor sleep. Insomnia can affect your mood and make other medical conditions more difficult to manage. Studies show that insomnia negatively affects work performance, impairs decision making and can damage relationships. The effects of insomnia can impact nearly every aspect of your life. Insomnia involves both a sleep disturbance and daytime symptoms. Difficulty staying asleep throughout the night.The causes, symptoms and severity of insomnia vary from person to person. It occurs when you have trouble falling asleep or staying asleep even though you had the opportunity to get a full night of sleep. Insomnia is the most common sleep complaint. September 2020 | Reviewed by : Andrea Matsumura, MD and Virginia Skiba, MD What is Insomnia? Resources for Health Care Professionals.For example, those with kidney problems should be wary of trying it without a doctor's supervision, says Pitre. ![]() It's important to note that magnesium supplements can interact with some antibiotics and other medications, so be sure to speak to a doctor about what other medications you're taking before opting for a magnesium supplement. So, needless to say, go for a low dose to start. Magnesium can cause diarrhea in some patients, Pitre says it is commonly used in OTC laxatives. Supplements sold over the counter come in approved dosages, and are unlikely to hurt if taken in accordance to the directions on the label. Side effects of these supplements are rare if you follow the guidance of a healthcare professional. It's important to get together with healthcare provider to ensure you're taking the proper kind at the proper dose. There are many different kinds of magnesium supplements that are used for different things, Kenney says. Whole grains, such as brown rice and quinoa, and legumes, like black beans, chickpeas, and lentils, are all rich in magnesium as well. "Some foods that are rich in magnesium include leafy green vegetables such as spinach, kale, and Swiss chard nuts and seeds, including almonds, cashews, and pumpkin seeds," Kenney says. "Like anything, toxicity exists when you take above the recommended amount." Pitre's review notes that magnesium is cheap and widely available, and for that reason, they might not be a bad potential option for those looking for some sleep relief. Are magnesium supplements safe?Įven though the science isn't fully conclusive on whether magnesium supplementation works for sleep, there are very few negatives to trying it. What we do know is that magnesium itself has some effect on muscle relaxation and nervous system control, which may also be a reason for its potential assistance in sleep. Until more research is done, the answer is this: it might help, or it might not. But the findings weren't significant enough to produce truly viable evidence that this is an effective option for insomnia problems. The review compiled evidence from several previous studies, and found that those who supplemented with magnesium slept longer than those supplemented with a placebo. ![]() In 2021, Pitre led a comprehensive data review surrounding magnesium supplementation in older adults suffering from insomnia. "This can lead to an altered sleep architecture increase nighttime wakefulness." "It is thought that patients with magnesium deficiency may have neuroendocrine disregulation and disrupted sleep wave," says Tyler Pitre, M.D., resident physician at McMaster University. Even though only 52 percent of Americans are eating into the recommended range, severe magnesium deficiency, called hypomagnesemia, is rare. The National Dietary Guidelines suggest adult men get between 410 and 420 mg a day, with the amount increasing with age. The mineral creates biochemical reactions that also help with protein synthesis, bone development, immune system support, and blood pressure regulation, says Erin Kenney, R.D.N., of Nutrition Wired.Īccording to the Mayo Clinic, most Americans are not getting enough magnesium in their diets. It plays a particularly important role in muscle function, nerve health, and energy production. Magnesium is a critical mineral that helps your body function. Play icon The triangle icon that indicates to play What is magnesium?
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