Jaký hořčík je na spaní nejlepší

Most of us lack sleep. In today’s super busy and stressed world, lack of sleep is one of the most common problems. In addition to the lack of it, a third of us suffer from complete insomnia each year, which rises to 50% in people over 60 (1). However, there may be a lack of one important mineral in our bodies – magnesium. It is said that adding magnesium to your diet, or supplementing it with a dietary supplement , can help you feel calmer and more relaxed and improve your sleep. In this article, we will look at which magnesium is best for your sleep and help you discover what causes magnesium deficiency.

How do you know if you are magnesium deficient?

There are several control symptoms that will tell you:

• First, you have a problem falling asleep
• You are a light sleeper and you simply wake up
• You usually wake up in front of an alarm clock
• You have regular cramps
• After drinking fluids you need to go to the toilet quickly
• You have cold feet and hands
• You feel tension in your neck and shoulders
• You notice twitching in smaller muscles such as the eyelids.

Any magnesium deficiency can also worsen with age , as poor eating habits and the effects of stress increase and affect our bowel function, causing decreased absorption function.

Magnesium is best for sleeping, but how does it work?

Magnesium is vital for the proper functioning of GABA receptors in the brain and central nervous system. GABA is a neurotransmitter that reassures us, it is a „cure for well-being“. Enabling GABA receptors allows us to turn off and stop our mind-running. Magnesium also helps reduce the stimulatory neurotransmitter glutamine, which promotes awakening and prevents us from sleeping. It also helps inactivate and reduce cortisol and adrenaline levels by stress hormones (2,3).

Research in the medical study sciences of magnesium and sleep

A study published in the Journal of Research in Medical Sciences on insomnia in the elderly during an eight-week study in which subjects given 500 mg of magnesium daily or placebo found that the magnesium time group significantly improved sleep time and quality. Also, a reduction in the perceived effects of insomnia (stress that subjects felt from lack of sleep), as well as a reduction in cortisol and an increase in melatonin (a hormone that controls sleep and awakening cycles) (4).

The authors concluded that magnesium is an excellent treatment option for the elderly, which should apply to the entire population. Given the results and the fact that magnesium is cheap and very safe, it seems to be an excellent choice for anyone suffering from sleep disorders. Give it a try and judge its effectiveness based on your own results!

How Long Does Magnesium Take To Help You Sleep?

Of all the tricks, pills, and potions to help us sleep better, magnesium is most likely to change something within 24 hours. It is absolutely essential that we develop habits that allow us to relax and go to sleep . The problem, however, is that 80% of people do not get enough magnesium from their diet. (5).

Today, we have less magnesium in our water, salt, fruits and vegetables. Our fruits and vegetables grow faster, so they have less time to absorb magnesium from the soil (6). Stress itself also leaches magnesium from the body, so it’s no surprise that 80% of us are deficient.

What magnesium is best for insomnia?

Magnesium must be combined with another molecule to be stable.  This means that many different types are available, such as magnesium citrate, ascorbate or orotate. Different magnesium molecules combine to really change the efficiency of magnesium , so choosing the right combination is very important to get the maximum benefits available.

At Intelligent Labs, we have created the most effective magnesium for sleep available . In our supplement we have three different types of magnesium specially selected for their unique properties.

• First, it contains magnesium L-Threonate. This scientifically advanced magnesium was developed by scientists at MIT. It explicitly crosses the blood-brain barrier, which is a protective barrier between blood and brain fluid. Most magnesium supplements cannot cross this barrier. However, magnesium L-Threonate can increase the level of magnesium in the brain compared to conventional magnesium supplements by 2000%. This means that more magnesium can act on GABA receptors, helping to produce more melatonin, which directly aids sleep
• Second, we use magnesium taurate. Taurate also acts directly on GABA receptors, just as magnesium brings additional feelings of calm and better sleep.
• Finally, we use magnesium glycinate, the most absorbable form of magnesium for bones and muscles (where most of the magnesium is stored in the body). This form is most effective for reducing deficiencies outside the brain and means you can be sure that your entire body will have enough magnesium so that it will be as healthy as possible.

Reference:

(1) Insomnia in the elderly: a review for the primary care practitioner. Ancoli-Israel, Sonia. (2000) .Sleep. 23 Suppl 1. S23-30; discussion S36.

(2) The neurotransmitters of sleep, Siegel Jerome M.The Journal of clinical psychiatry, 2004; 65 Suppl 16 (1): 4-7.

(3) Blood and brain magnesium in inbred mice and their correlation with sleep quality. Chollet D, Franken P, Raffin Y, Malafosse A, Widmer J, Tafti M Am J Physiol Regul Integr Comp Physiol. 2000 Dec; 279 (6): R2173-8.

(4) The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, Behnood Abbasi, Masud Kimiagar, Khosro Sadeghniiat, Minoo M. Shirazi, Mehdi Hedayati, and Bahram Rashidkhani, J Res Med Sci. 2012 Dec; 17 (12): 1161–1169.

(5) The Magnesium Miracle, Carolyn Dean.

(6) Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? Donald R. Davis HortScience February 2009 vol. 44 no.1.15-19.