Magnesium supplements have recently skyrocketed in popularity. Searches for “magnesium for sleep” are up 64% from last year, and there have been over 230,000 searches for “magnesium glycinate” in the UK this past month.
Viral posts claim the supplement can promote relaxation, reduce anxiety, and give people the best sleep of their lives. Dr. Rupa Parmar, GP and Medical Director of Midland Health, shares everything you need to know about magnesium glycinate and its benefits.
Dr. Parmar said, “It’s true that for some people, magnesium glycinate can help with sleep, though its main use is regulating blood sugar and promoting bone health. It aids with sleep by regulating the neurotransmitters connected to calmness, and has links to melatonin production.
“However, no one supplement is the cure to all sleep problems. A good routine is still necessary to feel the benefits. Keep a consistent bed and wake-up time to regulate your sleep-wake cycle, avoid caffeine, and limit screen time before bed. Instead of scrolling endlessly through social media, try reading a book, meditating, or journaling to calm your mind.
“Before trying supplements, it’s a good idea to try adding more magnesium to your diet. Magnesium deficiency is rare in most people, but if you’re still looking to increase your intake, foods like spinach, avocados, and nuts are all high in the mineral, as well as wholegrains and dark chocolate.
“Check the specific supplement to find your dosage based on your sex and age. Generally, it should be no more than 350mg. Taking it thirty minutes before bed should help you to fall asleep faster and stay asleep longer, but most people won’t feel the effects until a few days or weeks of continual use.
“Taking too much magnesium for a short period can cause temporary diarrhoea, but not much is known about its long-term side effects
“It’s always important to note that misinformation surrounding health can be extremely dangerous, so with any health information online, verify what you’ve seen with advice from medical professionals to ensure it is safe and backed up with evidence.”
