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What's The Best Form Of Magnesium For Sleep?

The majority of people have trouble sleeping. Whether its sleep quality, sleep duration, or just falling asleep, breaking the cycle and getting high quality restfulness can be hard. Magnesium has proven to be one of the best supplements for sleep. However, with so many types and variations of magnesium to choose from, how do you know what form of magnesium is the best for sleep? Impaired sleep quality and sleep duration can have a dramatic impact upon your metabolic and cardiovascular systems, not to mention overall quality of life. We’re going to investigate the differences and find out what the science says, to find the best form of magnesium for sleep. What Is Magnesium Magnesium is a common mineral, essential for overall human health involved in over 300 biochemical reactions in the body. Magnesium is an essential cofactor for many enzymatic reactions especially those that are involved in energy metabolism, and neurotransmitter synthesis. Studies have shown that magnesium supplements have been linked to numerous health benefits, including the ability to fight inflammation, improving immunity health, relieving constipation, improving sleep quality, and lowering blood pressure. How Does Magnesium Influence Sleep Although the direct mechanism of how magnesium influences sleep, is not fully understood, researchers believe that magnesium has an essential role in ion channel conductivity, such as N-Methyl-D-aspartic acid (NMDA) receptor, and unilateral entrance of potassium channels. Magnesium has an essential role in the neural transmission both in the pre and post synaptic membrane, as a natural agonist of NMDA and GABA which play a crucial role in sleep regulation [R]. Magnesium also plays a role in activating the para-sympathetic nervous system, which is the system to help you calm down and relax. In order to fall asleep and stay asleep, your body and mind need to be relaxed. This is why anxiolytic ingredients and adaptogens such as theanine, valerian, and ashwagandha help regulate sleep so well. Studies also indicate that magnesium regulates the hormone melatonin, helping guide your sleep cycle [R]. Magnesium Deficiencies Can Interrupt Sleep Cycle Magnesium deficiencies have been linked to those that have less quality sleep, shorter sleep time, and decreased melatonin concentration. As you age, magnesium levels decline, putting you at major risk for magnesium deficiency. A 2012 study showed that 500 mg of magnesium taken daily for 8 weeks, significantly improved sleep time, sleep efficiency, and enhanced REM [R]. Surveys suggest that 42% of the elderly population may suffer from major sleep disorders aged 60 and above. Insomnia is not necessarily an investable consequence of aging; however, its prevalence does increase with age. Other studies have been replicated that show magnesium deficiencies are directly related to inadequate sleep quality and insomnia [R]. Optimal levels of magnesium are needed through diet or supplementation in order to derive normal sleep patterns. An animal study investigating the effects of a magnesium deficient diet on sleep, found that after 9 weeks of a magnesium deficient diet, sleep analysis revealed a significant increase of wakefulness, slow wave sleep patterns, disorganized sleep and suboptimal sleep quality. When Magnesium was re-introduced into the diet, normal sleep patterns were immediately restored [R]. What’s The Best Form Of Magnesium For Sleep? If you’re having trouble sleeping, there are several forms of magnesium to choose from. All forms of magnesium will help in some capacity with regulating GABA to help achieve restful sleep, as well as increasing serum blood levels of magnesium. However, some forms of magnesium are better than others when it comes to sleep and sleep quality. Magnesium Glycinate Without question, magnesium glycinate is the best form of magnesium for sleep. Magnesium glycinate is a combination of magnesium and the non-essential sleep-inducing amino acid, glycine. Glycine like GABA is an inhibitory neurotransmitter, and acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors. As one of the best absorbing forms of magnesium, studies have shown that glycine improves sleep quality and promotes healthy sleep patterns and REM cycles [R]. This is the exact reason why we include 400mg of Magnesium Glycine in our sleep and strength supplement ZMT. ► Shop Swolverine Supplements: https://bit.ly/3FwvMhd ► Swolverine Training Programs: https://bit.ly/3lnX80P ► Swole Kitchen Nutrition Coaching https://bit.ly/3FrcN7z