If you’re one of those people who can’t get a good night’s sleep, you’re not alone. Getting enough high-quality sleep is a common challenge nowadays, even when practicing all the right sleep habits. With so many supplements on the market, magnesium glycinate has risen as a popular option and it’s being praised on social media platforms like TikTok. Let’s cover what it is and how it can work for your sleeping routine.
What is magnesium glycinate?
Magnesium glycinate is a supplement that combines magnesium, a crucial mineral for the body, with glycine, an amino acid known for its calming effects. Magnesium helps regulate nerve and muscle function and maintains steady heart rhythms and healthy blood pressure levels. Glycine has antioxidant and anti-inflammatory properties that can promote relaxation. This combination creates a supplement that reduces nervousness and favors better sleep.
Benefits of magnesium glycinate for sleep
Let’s see in more detail how magnesium glycinate works to improve sleep quality:
- Promotes relaxation: Magnesium regulates neurotransmitters like gamma-aminobutyric acid (GABA), which is responsible for calming nerve activity. This way, it promotes relaxation, reduces anxiety, and can help you fall asleep faster and experience a deeper sleep.
- Reduces muscle tension: Many people carry stress in their muscles, which can keep the body in an alert state and away from a restful sleep. As magnesium relaxes the muscles and eases physical tension, it can be helpful for those who wake up feeling stiff in the morning.
- Regulates melatonin: Another pro of magnesium is that it affects chemicals in the brain like melatonin, the hormone that regulates your sleep-wake cycle. Introducing this supplement may help create a more natural rhythm of sleep and your body might be more aware when it’s time to rest and when to wake up.
When it comes to sleep disorders, more research is still needed. However, some studies suggest that magnesium glycinate could be effective for individuals dealing with insomnia, Restless Legs Syndrome (RLS), or anxiety disorders. As it reduces stress, it may be beneficial for those who suffer from sleep disruption due to anxiety or racing thoughts.
How to use magnesium glycinate and precautions
In adults, experts recommend a dosage between 350 mg to 400 mg per day, taken about 30 minutes before bedtime to promote restful sleep. However, always consult with a healthcare professional before starting any new supplement, especially if you have underlying health issues or if you take any medications.
While magnesium glycinate is generally safe, there might be some side effects, and taking too much can lead to gastrointestinal discomfort. Thankfully, it’s known for being gentler on the stomach than other options, which makes it good for those with sensitive digestion.
Although you won’t find magnesium glycinate to be the miracle cure for sleeping problems, this supplement is showing promising results for many people. When combined with good health and sleep habits, it could lead you to wonderful nights of deep rest.