Magnesium: How it Affects Your Sleep and More

Often times, I have patients who have questions surrounding nutritional supplements, vitamins and minerals. Recently I had someone ask me about magnesium for sleep, since she had heard me on a podcast talking about the magnesium in banana tea. I thought I would share parts of our conversation with you: I talk often with my patients about the importance of magnesium, and its critical—and sometimes under-recognized—role in sleep and overall health. I’ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It’s not uncommon for people, especially women, to have less-than-optimal magnesium levels. Because magnesium plays such a widespread, critical role in the body—it’s one of the 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. Few dietary elements have more influence over the body than magnesium. Let’s take a closer look at how maintaining magnesium levels can benefit your sleep, as well as your mental and physical well-being. What is magnesium? Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium. The magnesium your body needs must come from outside sources. You receive magnesium through your diet. Magnesium-rich foods include: • Dark leafy greens • Seeds and nuts, including sunflower and sesame seeds, cashews and almonds • Squash, broccoli, and other vegetables • Legumes • Dairy products • Meat • Unprocessed whole grains • Chocolate • Coffee Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women in the United States 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 helping regulate and facilitate many essential functions in the body. One of magnesium’s most important roles is to enable healthy enzyme function. Magnesium is involved in more than 300 different enzyme-related reactions in the body’s cells. In addition, magnesium: • Plays a key role in energy production, activating ATP, the energy molecule that fuels your body’s cells • Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm • Regulates blood pressure, cholesterol production, and blood glucose levels • Aids bone development and guards against bone loss • Functions as an electrolyte, maintaining fluid balance in your body • Helps control your body’s stress-response system, and hormones that elevate or diminish stress Benefits of magnesium With such a broad, comprehensive role in the body’s functioning, it’s no surprise that the benefits of magnesium are widespread. Here are some of the ways science indicates magnesium can protect your health: Better sleep. Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. 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. Stress reduction and mood stabilization. Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key 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. Supplemental magnesium has been shown to have a stabilizing effect on mood. This essential mineral has been demonstrated effective in relieving symptoms of both mild-to-moderate anxiety and mild-to-moderate depression. Bone health. Magnesium plays a critical role in bone formation, and in maintaining bone density. It helps the body effectively use the building blocks of strong bones, including the nutrients calcium and Vitamin D. The role of magnesium to bone health becomes increasingly clear with age. Higher magnesium intake is linked to greater bone density in older men and women. In postmenopausal women, magnesium has been shown to improve bone mass. Cardiovascular health. One of magnesium’s most important jobs is to regulate muscle function throughout the body—and that includes the heart muscle. In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for cardiovascular disease. Magnesium deficiency is linked to unhealthful inflammation, and elevated inflammatory markers, including C-reactive protein, or CRP. Studies show adults who don’t get sufficient magnesium are more likely to have higher levels of CRP, a risk factor for cardiovascular disease. In people with hypertension, supplemental magnesium can lower blood pressure, according to research. Magnesium is an effective blood-pressure reducer in healthy adults with high blood pressure, and in adults who have hypertension and diabetes. In addition to blood pressure regulation, magnesium is used to treat other cardiovascular conditions, including: • Arrhythmia • Angina • Coronary artery disease • Cholesterol • Mitral valve prolapse Metabolic health. Magnesium has an important function in regulating blood sugar, and in metabolizing glucose in the body. Higher magnesium levels are associated with lower risk for type 2 diabetes. Low magnesium levels in the body are linked to insulin resistance. Among people with type 2 diabetes, 25-38 percent are also deficient in magnesium, according to research. Research shows supplemental magnesium can improve insulin sensitivity in people with diabetes who have a magnesium deficiency. One study showed that in pre-diabetics without a magnesium deficiency, supplemental magnesium reduces blood glucose levels. People whose magnesium intake is high have a lower risk for metabolic syndrome, a group of conditions that increase risk for diabetes and cardiovascular disease. Relief from pain. Research indicates magnesium may help with pain problems in a number of health conditions: • Supplemental magnesium may help reduce pain intensity and improve mobility for people with chronic lower back pain • Supplemental magnesium may improve pain and tender points (as well

Ask Keri: Should I Take Melatonin to Help Me Sleep?

Keri Says:  By now, most of us understand the importance of sleep, yet most of us aren’t getting the quality shut-eye we need. To name a few of sleep’s claims to fame, proper sleep is critical for weight management, alleviates stress, and assists in making exercise more focused and efficient. How much you sleep, as well as the quality of your sleep, will affect nearly every aspect of how you function each day.   You’ve tried creating an evening routine…you sip on a relaxing cup of chamomile tea, add sleep-inducing foods to your dinner, and consistently practice meditation, but you’re still tossing and turning in the sheets. Before you throw your silk pillowcase across the room (we get it, not sleeping is so frustrating), there’s another option to explore.  One question I’m asked all the time is whether or not to take melatonin as a sleep aid. To find out if it’s right for you, here’s the breakdown on the supplement. Does Melatonin Work?  Melatonin is the hormone that lets your body know when it’s time to sleep and time to wake up—otherwise known as your circadian rhythm. Darkness cues the pineal gland in the brain to release melatonin into the bloodstream, preparing us to sleep at night. Light from the sun rising decreases melatonin production.  When experiencing sleep trouble, many people use melatonin supplements to give their body an extra boost of this sleep-inducing hormone.  The research on effectiveness is mixed, and is also dependent upon why you’re using melatonin. One meta-analysis found that, for those with insomnia, taking melatonin can shorten the amount of time it takes to fall asleep and improves sleep duration and quality. Another review noted conflicting results depending on the study population. Specifically, those without diagnosed insomnia didn’t see a significant benefit. Age might also be another important factor. We produce less melatonin as we age, so some evidence suggests the best results are seen in older adults.  If you’re working the night shift and want help sleeping during the day, melatonin might  improve daytime sleep quality; although the benefit is still probably small. One review of nine placebo-controlled randomized trials found that melatonin supplements increased daytime sleep length by 24 minutes.  Still, there’s good news for anyone jet-setting across time zones. Most research shows that melatonin can improve symptoms of jet lag such as alertness, daytime sleepiness, and tiredness.  If you want to give melatonin a try, it is recommended you take 1 to 5 mg an hour before bed.  Is It Safe?  Before you stock up on melatonin supplements, there are a few considerations you need to keep in mind. While melatonin is likely safe for most adults when used in the short-term (up to 2 months), there hasn’t been enough research to know if it’s okay to use for longer periods of time. You should think of melatonin as a temporary fix rather than a lifelong solution.  You’ll also want to think twice if you’re on blood-thinning medications, diabetes drugs, or birth control pills. Melatonin can negatively interact with these medications. Always talk to your doctor before trying new supplements.  One last note…you might want to be cautious when giving melatonin to your children. Because melatonin is a hormone, some experts express concern that it could interfere with development during adolescence. More research is needed to understand the safety of melatonin supplements in children.  The Bottom Line If you’re struggling with sleep problems, first address the root cause of your sleepless nights before turning to supplements.  I love the term “sleep hygiene” because I believe there should be a systematic, pristine approach to bedtime just like there is to washing your hands or brushing your teeth. Sleep is the Nutritious Life pillar I struggle with the most, so I’ve worked on following basic sleep “hygiene” rules such as banishing electronics from the bedroom, going to bed at the same time each night, exercising regularly, and meditating. Sleep specialists have shown time after time that these steps make it easier to fall asleep, stay asleep, and get the best quality sleep you possibly can. That being said, supplements can play a part in your evening routine, too. If you still need help getting some zzz’s, an occasional melatonin supplement before bed may be helpful. I’m also a fan of a nightly chamomile tea.  (photo credit: Shutterstock)