Can You Take Magnesium And Melatonin Together?
On November 23, 2022 by Russell FranklinThe pharmacist addresses whether it is safe to take magnesium and melatonin together in our most recent question and answer.
You may be most familiar with melatonin, also known as melatonin, when it comes to sleep aids. the supplement form of your body’s sleep hormone, that can help you doze off. However, magnesium is now being used by more and more people to aid in sleep.
Your mental clarity, mood, and productivity suffer from sleep deprivation. In fact, respondents to the National Sleep Foundation survey claimed that feeling exhausted hinders their ability to exercise and perform well at work. Even their relationships with family and friends suffer from inadequate sleep at night.
What is Magnesium?
Magnesium is a mineral that assists more than 300 enzymes to carry out various chemical reactions in the body, including:
- Blood glucose control
- Blood pressure regulation
- Energy production
- Glycolysis
- Muscle and nerve function
- Oxidative phosphorylation
- Protein synthesis
According to Harvard T.H., magnesium also functions as an electrical conductor, contracting muscles and regulating heartbeat. Chan School of Public Health.
Can Magnesium Really Help You Sleep?
Yes, according to some evidence, claims W. Christopher Winter, MD, the author of The Sleep Solution and a board-certified sleep specialist at Charlottesville Neurology and Sleep Medicine in Virginia.
One of the processes that allows you to take protein and transform it into the chemicals that make you feel sleepy involves the role magnesium plays, according to Dr. Winter. It also aids in calming the nervous system, making it more effective.
Additionally, magnesium helps to maintain healthy nerves and muscles. According to Dr. Smith, doctors frequently prescribe magnesium supplements to patients to aid in the management of RLS symptoms. Winter.
This mineral also helps the body maintain levels of GABA (or gamma-aminobutyric acid), a neurotransmitter that is responsible for “turning off” wakefulness.
How Magnesium Impacts Sleep
Numerous nutritional supplements and all-natural sleep aids contain magnesium. Few studies have looked into this connection, despite claims that magnesium can enhance sleep. Researchers hypothesize that magnesium may relax the central nervous system and cause chemical reactions9 in the body that increase sleepiness.
According to studies, taking magnesium supplements may help reverse the age-related sleep changes that are frequently observed in older adults. The development of a baby’s and infant’s sleep cycles may be significantly influenced by healthy magnesium levels. On the other hand, low magnesium levels might be linked to restless sleep.
What Are the Other Health Benefits of Magnesium?
As dopamine levels rise, magnesium can also help, according to Dr. According to the American Migraine Foundation, winter can also help with migraines that are keeping you up at night.
Magnesium can generally calm the body. “It can help relax muscles, and because it can increase the function of the inhibitory neurotransmitter GABA, that adds to its ability to help reduce anxiety,” says Nicole Avena, PhD, is a visiting professor of health psychology at Princeton University and an assistant professor of neuroscience at Mount Sinai School of Medicine. Magnesium has the potential to improve anxiety symptoms in anxiety-prone people, as well as PMS-related anxiety in women, according to 2017 research published in the journal Nutrients.
What Foods Are High in Magnesium?
You can (and should) make an effort to get enough magnesium in your diet. Therefore, unless a deficiency has been identified, you don’t need to take supplements.
That means adding more foods like almonds, spinach, soy milk, peanut butter, and avocado, which are all good sources of magnesium, to your meals. It’s also commonly found in dairy products like eggs, milk and yogurt, Avena adds, along with bananas.
If you don’t consume enough dairy products or plant-based foods like spinach, almonds, or bananas in your diet, it might be wise to consult your doctor about taking a supplement.
Is Magnesium Safe to Take for Sleep?
In essence, yes. A good, moderate dose of magnesium is about 100 to 350 milligrams daily, says You shouldn’t experience any side effects from that dosage, Dr. Winter.
What Are the Side Effects of Taking Too Much Magnesium?
You’ll probably experience some diarrhea if you exceed that 350 milligram limit. The reason milk of magnesia is used as a laxative is because it contains a lot of magnesium (one tablespoon may contain 500 milligrams).
Additionally, very high doses of magnesium—up to 5,000 milligrams per day—can result in magnesium toxicity, which can cause irregular heartbeat, impaired kidney function, or even cardiac arrest, according to research from Oregon State University. However, if you take any amount within the daily recommended intake, there is no need for concern. Again, this only occurs in extremely high doses.
Risks of Magnesium
Supplemental magnesium is usually secure. A dangerously high level of magnesium is rare in otherwise healthy people unless they take a very high dose19 of magnesium.
Depending on a person’s level of magnesium, symptoms of magnesium toxicity can range from mild to severe. Symptoms of excessive magnesium include:
- Nausea
- Headache
- Drowsiness
- Low blood pressure
- Muscle paralysis
- Cardiac arrest
Other over-the-counter items that contain magnesium include laxatives, antacids, and Epsom salts. Utilizing these products increases the risk of magnesium toxicity in those with compromised kidney function. Conditions that increase the absorption of nutrients, such as colitis, gastritis, or gastric ulcer disease, are additional risk factors for magnesium toxicity.
Magnesium Vs. Melatonin
Magnesium supplements and melatonin are both used to promote restful sleep, but they each have a unique physiological action. The pineal gland in the brain releases the sleep hormone melatonin as bedtime draws near. Experts point out that taking extra melatonin may aid in falling asleep but may not be as effective in helping one stay asleep all night.
The body’s nerves that keep people awake may be calmed by magnesium. While melatonin has been shown to be effective in treating some sleep disorders, a doctor may not advise taking magnesium unless there is another reason, such as signs of low magnesium levels.
How to Use Magnesium for Sleep
Overall, the research on magnesium’s effects on insomnia and other sleep disorders is still conflicting. However, some data suggests that taking low doses of oral magnesium supplements to treat insomnia symptoms may be beneficial for otherwise healthy individuals. In accordance with research, magnesium supplements containing up to one gram should only be taken three times daily.
While it’s generally accepted that taking supplements of magnesium is safe, some people are more susceptible to magnesium toxicity or negative drug interactions. Consequently, consult a health professional to determine whether taking magnesium is appropriate and safe before making a purchase.
Is Magnesium Better for Sleep Than Melatonin?
Actually, melatonin and magnesium each address a different aspect of sleep. “Magnesium can help with relaxing and calming your body, while melatonin will directly lead to hormonal changes that can cause you to fall asleep,” says Avena.
What Do the Studies Say?
As previously mentioned, numerous studies have demonstrated the efficacy of using magnesium and melatonin to treat insomnia.
Magnesium supplementation in some individuals seems to raise melatonin levels, and studies in which individuals supplemented with both showed improved sleep metrics.
One such study reported the following regarding magnesium supplementation:
As compared to the placebo group, in the experimental group, dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, concentration of serum renin, and melatonin, and also resulted in significant decrease of Sleep onset latency, the ISI score, and serum cortisol levels.J Res Med Sci . 2012 Dec;17(12):1161-9
Another study, testing a combination of zinc, magnesium, and melatonin, reported the following results:
Melatonin, magnesium, and zinc are regularly given to long-term care facility residents who have primary insomnia, and it appears that this improves both their sleep and quality of life.J Am Geriatr Soc . 2011 Jan;59(1):82-90
Going back to your original question, there is no evidence to suggest that melatonin and magnesium supplementation interact or interfere with one another. However, more extensive studies are required to better understand where melatonin and magnesium supplementation may fit in the treatment of insomnia.
Why Not Sleeping Pills?
People with sleep problems typically visit the pharmacy first to purchase over-the-counter sleeping pills or herbal sleep aids. Although they might be helpful in the short term, these frequently cannot readjust your body clock and provide long-term assistance.
It’s important to familiarize yourself with the potential side effects that you may experience with these sleep aids because they can also come with a variety of side effects and potential drug interactions.
Sleeping pills are merely a temporary fix for what is frequently a longer-term issue!
Summary
In maintaining good health, magnesium is essential. Numerous negative consequences, such as diabetes, heart disease, and depression, are associated with low levels.
Most adults require 320–420 mg of magnesium daily. A supplement may be necessary if your diet is unable to satisfy your needs. Although they are generally regarded as safe, you might want to consult a health expert before beginning.
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