Getting adequate sleep and handling unforeseen situations without anxiety isn’t always easy in a world full of stimuli and stress. We stay under continuous pressure to put forth our best which sometimes becomes challenging. While prescription medicines are beneficial but which magnesium is best for sleep and anxiety is a vital question.
Magnesium is considered the fourth most common mineral in the body. It plays a major role in essential functions like muscle contractions, regulation of blood pressure, improvement in sleep pattern, relief from anxiety, muscle cramps, blood sugar control, and constipation.
Along with evaluating the answer to which magnesium is best for sleep and anxiety, read about the best magnesium supplements for sleep, anxiety, and weight loss.
What is Magnesium?
Before concluding which magnesium is best for sleep and anxiety, understand that magnesium is described as a nutrient that helps the body function in various forms.
Magnesium is useful not only for the cells but for various enzymes to function as well. It interacts with different other elements in the body to carry out vital processes of the body. Hence, reading about which magnesium is best for sleep and magnesium is of utmost importance.
It plays a vital role in stimulating relaxation pathways, including manufacturing gamma-aminobutyric acid (GABA), a -a neurotransmitter that helps calm the nervous system and promotes sleep.
How Magnesium Affects Our Mental Health?
The article to explore which magnesium is best for sleep and anxiety is useful because magnesium has a dual role in the brain:
- It inhibits stimulating neurotransmitters and merges with calming receptors, causing a peaceful and resting state of life.
- It monitors the release of stress hormones like cortisol, creating a break in the body’s nervous system.
Therefore, a low level of magnesium in the body will lead to:
- Elevated stress
- Insomnia or inadequate sleep
- Headaches or muscle cramps
Different Forms of Magnesium
Besides mentioning which magnesium is best for sleep and anxiety, it is important to look at the different forms of magnesium:
1. Magnesium Glycinate
Magnesium glycinate can easily combine with the nutrient to make the supplement effective. It readily gets absorbed by the body, so a person can easily digest the supplement containing glycinate. It is gentle on the stomach, provides numerous health benefits, and fixes sleep issues.
It can also relieve anxiety because it has a calming effect on the brain and maintains blood sugar for diabetic patients. It provides strength and density to the bone and mitigates premenstrual syndrome symptoms.
2. Magnesium Oxide
Magnesium oxide is suitable for those who suffer from chronic migraines, headaches, heartburn, and indigestion. But it is important to note that Magnesium oxide produces laxative effects.
3. Magnesium Malate
Magnesium malate is an option for those struggling with fatigue and fibromyalgia because malic acid helps generate energy.
4. Magnesium Taurate
Magnesium taurate is chelated and does not cause any harm to the stomach. This is commonly used to cure cardiovascular issues and support heart health.
5. Magnesium Citrate
Magnesium citrate is ideal for resolving constipation because citrate grabs water into the intestines to ease bowel movements.
6. Magnesium Threonate
Magnesium threonate boosts magnesium levels in the brain. However, it allows the brain to reverse brain aging and deals with benefits with sleep disorders.
Different forms of magnesium differ in their absorbability and specific uses. For example, magnesium citrate and magnesium glycinate have more absorbing capacity than magnesium oxide and magnesium sulfate.
Which magnesium is best for sleep and anxiety? Some forms of magnesium are believed to be beneficial in treating diseases like constipation and headaches. Hence, choosing the form of magnesium that is most likely to benefit the needy is crucial.
Factors Which Determine The Choice of a Form of Magnesium
- Bioavailability: This factor indicates how much magnesium can be absorbed by the gut.
- Access to the Brain: The effective form of magnesium is the one that can overcome the protective blood-brain barrier surrounding the brain.
Also, the best magnesium supplements are evaluated based on the following factors:
- The quality of the ingredients utilized in making the magnesium supplement.
- The type of magnesium used.
- The use of third-party certification.
- The planned use.
Out of all the forms mentioned above of magnesium, the two commonly prescribed forms of magnesium are magnesium oxide and magnesium citrate because they have the lowest bioavailability.
Which Magnesium is Best for Sleep and Anxiety?
Given below is the description of which magnesium is best for sleep and anxiety:
Best Magnesium Supplements for Anxiety
Which magnesium supplement is best for sleep and anxiety? Almost all magnesium supplements share common benefits like amending digestion, building up bones, causing relief from muscle cramps, reducing inflammation, and improving mental health.
But opting for magnesium to treat anxiety has been evaluated as the best option because most of the population has low magnesium intake.
And while choosing the best magnesium supplement for anxiety out of all the forms, develop an insight into five alarming stages of depression and anxiety.
1. Magnesium Taurate
Magnesium Taurate is composed of an amino acid called taurine, which generates calming, stress-reducing, neuroprotective, and anti-inflammatory effects in the brain. Taurine makes it easy for magnesium to enter the brain. This form of magnesium is gentle on the gastrointestinal tract, unlikely to cause diarrhea.
Also, magnesium acetyl taurate has been evaluated to increase brain magnesium levels than any other form of magnesium.
2. Magnesium Threonate
This form of magnesium has been extensively used in mental health conditions as it can easily cross the blood-brain barrier. Nevertheless, it can be expensive compared to other forms of magnesium, and the patient would be asked to take 2-3 times more capsules to attain a sufficient therapeutic dose.
3. Klaire Labs Magnesium Glycinate Complex
Klaire labs magnesium glycinate complex is third-party tested, manufactured in a GMP-certified facility, and does not contain artificial colors, flavors, or preservatives.
Each capsule of this medicine contains magnesium glycinate chelated with magnesium oxide. Magnesium glycinate contains glycine as essential amino acid, and it possesses vital neurotransmitter functions in the brain. Similarly, magnesium oxide helps in treating anxiety.
It is prescribed to take one capsule, one to three times per day, or as directed by the doctor or healthcare professional for best results.
4.1MD MagMD Plus
MagMD plus has multiple functions, such as it cures magnesium deficiency, heart health, vascular health, anxiety, and bone density. It offers optimal bioavailability by providing nutrients like magnesium, zinc, and vitamin B3.
People who have been taking this medicine have reported feeling more mental clarity due to better cognitive function.
5. Essential Elements Magnesium Plus
This has been described as one of the most affordable magnesium supplements. Ingredients present in magnesium plus are suitable for eliminating free radicals, treating malnutrition, reducing stress, making someone physically stronger, and many more.
This supplement hardly makes anyone fall sick and removes toxic substances from the body to live a healthier life.
6. Natural Vitality Calm
It is a powdered magnesium supplement that exists in various flavors. The multitude of fruit flavors helps the individual relieve stress and anxiety.
How Much Magnesium is Optimum for Anxiety?
Anxiety eliminates the magnesium from the body at a faster rate. Therefore, an individual should take the recommended dosage by NIH to replenish the reduced magnesium level in the body.
When to Take Magnesium for Anxiety?
Consistency of the treatment for anxiety should be maintained regardless of when the supplement is taken. Usually, it is recommended to take magnesium supplements for anxiety a few hours before bed while following the instructions given by the doctor or listed on the bottle.
Best Magnesium Supplements for Sleep
Which magnesium is best for sleep and anxiety? To fall asleep and stay asleep, the body and brain of the person need to be relaxed. Magnesium contributes to this process by activating the parasympathetic nervous system because this system is responsible for making a person relaxed and calm.
Magnesium also regulates the hormone melatonin, which assists sleep-wake cycles in the body. We have read above that low magnesium levels lead to depression, which is associated with poor sleep.
Numerous magnesium supplements have shown improvements in the sleep patterns of individuals. An increase in magnesium level has been shown to curb symptoms of restless leg syndrome and improve sleep.
1. Nested Magnesium Glycinate
Magnesium glycinate is a type bound to glycine. It is made of chelated magnesium glycinate for improved absorption. It is easy to digest and improves sleep quality. Each product is made in an NSF International and GMP-certified facility and is third-party tested for its quality and accuracy.
This product is ideal for the ones experiencing difficulties in sleeping.
2. Activation Ease
It is a type of spray supplement, which is primarily used to cure difficulty in sleep. The magnesium used is sourced from the dead sea. It has other benefits as well, such as helping with muscle recovery.
3. Doctor’s Best Magnesium
The doctor’s best magnesium is peculiar because it is combined with an amino acid to produce a nutrient easily absorbed by the body and produces less undesirable side effects.
It leads to better Mg retention, encourages calmness in the body and mind, promotes digestion and muscle stamina. All these health benefits lead to tranquil and restful sleep, giving a person the energy he would need for the whole day.
4.Natural Stacks MagTech
Natural stacks contain multiple types of magnesium- magnesium glycinate, Taurate, and L-Threonate. Along with restoring low energy levels in the body, it also helps an individual sleep better if going through certain issues.
5. Transparent Labs Magnesium Bisglycinate
Though it is one of the most expensive magnesium supplements, it offers more magnesium in each serving than most other supplements. It has been prepared specifically for people undergoing levels of excessive physical training.
It is ideal for athletes of all types of sports because the body recovers from healing, removes unwanted toxins from the body, and improves sleep.
6. Natural Rhythm Triple Calm Magnesium
Natural rhythm triple calm magnesium can be a fitting solution for various issues, improving the person’s overall health. It contains three highly beneficial forms of magnesium that can help the person deal with the causes of poor sleep quality:
- Magnesium Taurate- It helps in creating a healthy cardiovascular system.
- Magnesium Malate- It consists of malic acid that helps in maintaining muscle and the nervous system.
- Magnesium Glycinate- It helps in calming the body and mind.
How Much Magnesium is Optimum for Sleep?
The Institute of Medicine recommends a daily dietary intake of 310-360 mg of magnesium for adult women and 400-420 mg for adult men. One can take magnesium by drinking water and eating green vegetables, nuts, cereals, meat, fish, and fruits.
Which Foods Have The Most Magnesium?
It is crucial to know which magnesium is best for sleep and anxiety but remember that healthy foods are fundamental in elevating magnesium levels in the body.
Therefore, magnesium supplements are not the only reliable source to increase the magnesium in the body and cure certain issues. Given below is the list of foods that have the most magnesium:
- Green leafy vegetables like spinach, kale, and collard greens.
- Beans like black beans, kidney beans, and edamame.
- Nuts like almonds, cashews, and Brazilian nuts.
- Whole grains like dry buckwheat, quinoa, and brown rice.
- Soy milk
Side Effects of Consuming Magnesium Supplements
Generally, magnesium is safe, and it hardly creates any side effects and toxicity in the body. We have learned which magnesium is best for sleep and anxiety, but the body effectively handles excess magnesium by eradicating it through the stool for most individuals. Therefore, the most common side effect of magnesium is loose stools or diarrhea.
Signs of toxicity caused due to consumption of magnesium include a decrease in blood pressure, lethargy, confusion, dizziness, vomiting, upset stomach, nausea, and muscle weakness.
It is necessary to know which magnesium is best for sleep and anxiety. Still, patients experiencing kidney problems are at higher risk after consuming magnesium supplements because it becomes difficult to eliminate magnesium from the body.
The Bottom Line
Low magnesium levels in the body are a rampant problem in the modern world. Therefore, magnesium supplements are rarely harmful and act as a source to cure anxiety, muscle weakness, stress, sleep disorders, and related problems.
The best forms of magnesium to utilize are those that are easily absorbed by the body. Along with understanding which magnesium is best for sleep and anxiety, one should not forget to improve his diet by including those foods that will provide magnesium to the body.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.