If you are one of the people who have difficulty sleeping, even though you are calm and calm. The reason may be a deficiency of an important mineral in your body, as recent studies have discovered that magnesium and sleep are closely linked.
Magnesium and sleep
According to Dr. Raj Dasgupta, a renowned professor of pulmonary and sleep medicine at the University of Southern California. Magnesium deficiency is linked to elevated stress levels, insomnia, and trouble unwinding – all critical factors for achieving restful sleep. Dr. Dasgupta further explains that magnesium interacts with a crucial neurotransmitter that promotes sleep. Discover the impact of magnesium on sleep quality and learn more about its benefits in this insightful article.
Dasgupta confirmed that he conducted a small clinical trial in which 43 elderly people in Tehran underwent, making them take either 500 mg of magnesium or a placebo for 8 weeks.
He pointed out that the study found that people who took the real supplements slept faster and for a longer time while lying down, but the total amount of time they slept was not necessarily longer.
He also pointed to a smaller study in 10 people about 20 years ago, which found that obtaining magnesium helped people who suffer from the problem of restless legs get more sleep.
While the American Sleep Foundation advises that if you want to take nutritional supplements to provide your body with magnesium, before starting, you should focus on getting the appropriate amount of nutrients in your diet.
She added that according to the US Dietary Guidelines for 2020-2025. You should meet most of your nutritional needs by consuming foods and beverages rich in nutrients, and this includes vegetables, whole fruits, whole grains, dairy products, and protein foods.
The foundation added that additional magnesium in your diet can help you sleep better, because magnesium plays an important role in regulating sleep.
Symptoms of magnesium deficiency
Health problems associated with magnesium deficiency are rare, but if your magnesium levels have been low in the long term due to other health conditions, such as alcoholism or taking certain medications, you may be more at risk.
Magnesium deficiency can lead to health problems including high blood pressure, heart disease, diabetes, osteoporosis, and migraines.
According to the Health Direct medical website, the most prominent symptoms of magnesium deficiency are:
- Anorexia.
- Nausea and vomiting.
- Fatigue and weakness.
- A tingling feeling.
- Muscle spasms.
- Hyperexcitability.
- Sleepiness.
- Arrhythmia.
Benefits of magnesium
According to what was reported by the American medical website Medical News Today , magnesium is an essential mineral that plays a role in many bodily processes, including:
- Energy production.
- Maintaining the structure of bones and teeth.
- Maintain muscle function.
- Maintain nerve function.
- Maintain DNA replication.
- RNA and protein synthesis.
As such, people must get enough magnesium in their diet every day to stay healthy.
Where is magnesium found?
But if you’re concerned that you’re not getting enough magnesium, changing your diet may be a better option than taking supplements. Because “there’s scarce evidence that says taking super-drug doses of magnesium will give you a benefit.”
Minerals are widely available in plant and animal foods, and the kidneys reduce urinary excretion of magnesium, so deficiency is rare among healthy people.
Leafy vegetables, nuts, legumes, and whole grains are good sources of magnesium, and fish, chicken, and beef also contain magnesium.
However older people and people with specific health problems such as type 2 diabetes, gastrointestinal disease, and alcoholism may suffer from low amounts of magnesium.
How common is magnesium deficiency?
For most people, the risk of developing hypomagnesemia is about 2%, and the risk is higher for certain groups.
For example, hospitalized patients have a 10% to 20% chance of developing hypomagnesemia. This risk rises to about 50%-60% for people in hospital intensive care units.
People with diabetes have a 25% chance of developing hypomagnesemia, and those who drink alcohol excessively have a 30%-80% risk of developing it.
Can magnesium deficiency cause long-term problems?
If left untreated, hypomagnesemia can cause an irregular heartbeat, and you may be particularly at risk of developing torsades de pointes, a type of arrhythmia.
Low levels of magnesium may also increase your risk of:
Heart disease: People who have enough magnesium in their diets are less likely to develop heart disease and stroke.
Type 2 diabetes: People with higher levels of magnesium have a lower risk of insulin resistance, which can lead to type 2 diabetes.
Osteoporosis (thinning of bones): Magnesium is important for bone density. Low magnesium is associated with osteoporosis, which can increase the risk of bone fractures.
Migraines: People with migraines sometimes suffer from low magnesium, and they may be able to reduce the frequency of headaches by taking magnesium supplements under the supervision of a doctor.
Conclusion:
Magnesium is an essential mineral that plays a crucial role in maintaining overall health, including promoting quality sleep. While magnesium deficiency is rare among healthy individuals, it can lead to various health problems if left untreated. It’s important to get enough magnesium through a balanced diet and consult with a doctor before starting any supplements. If you are experiencing symptoms of magnesium deficiency or have certain health conditions. It’s important to monitor your magnesium levels and work with a doctor to maintain them at a healthy level.
The LifeBei team recognizes the importance of seeking advice from healthcare professionals or hospitals. Prior to consuming medications, nutritional supplements, vitamins, or specific foods, particularly if you have a specific health condition. It is crucial to consult experts for personalized guidance on your well-being.
