Sleep is a vital part of good health, touching everything from cognitive function to immune response. Despite its importance, many struggle to get a restful night’s sleep. While factors like stress, diet and lifestyle play significant roles, research suggests that magnesium, an essential mineral, may also hold the key to unlocking better sleep.
Magnesium is responsible for over 600 biochemical reactions in the body, ranging from energy metabolism to muscle function. Among those, magnesium plays a crucial role in the regulation of the body’s stress response system, neurotransmitter activity, and the production of melatonin, the hormone responsible for regulating sleep-wake cycles.
Different Types of Magnesium Supplements
Magnesium supplements come in several forms. Here are three doctor-recommended forms:
- Magnesium Glycinate: This form of magnesium has a high bioavailability without the laxative effect. It is good for combating osteoporosis and heart disease and for those suffering from depression, anxiety, insomnia and high blood pressure.
- Magnesium Citrate: This form of magnesium is good for moving the bowels.
- Magnesium L-Threonate: This form of magnesium could help with overall brain health and improve memory and learning, and depression.
How to Increase Magnesium Intake
Another way is to incorporate magnesium-rich foods in your diet. Some excellent sources of magnesium include:
- Leafy greens: Spinach, kale, and Swiss chard
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds
- Whole grains: Brown rice, quinoa, and oats
- Legumes: Beans, lentils, and chickpeas
- Fish: Salmon, mackerel, and halibut
