Magnesium is typically promoted as a sleep help, and the search term “magnesium sleep” has more than 840 million views on TikTok.
But is taking magnesium supplements safe?
Magnesium supplements can assist cause sleep if individuals have a magnesium shortage or aren’t getting enough of the mineral in their diet plan, however “it’s not the cure-all that a lot of people are saying it is,” states Shelby Harris, a certified medical psychologist and director of sleep health at Sleepopolis
“It works totally different from, say, melatonin. What it really does is it helps to almost calm the body. It’s not really a sleep aid. I always say it sets the stage for sleep,” Harris informs CNBC Make It.
“It can even slow down the heart a little bit, and then slow the body, slow the brain. It’s like a relaxant essentially.”
An essential aspect when taking magnesium in supplement type is the dose. The greatest dosage of magnesium supplements suggested for grownups disappears than 350 milligrams a day, states Harris.
Yet, you can surround a great line in between much better sleep and damaging negative effects depending upon the dose, she includes, which is why it’s truly essential to talk with your medical professional prior to taking magnesium supplements.
“Sometimes people are taking too much magnesium,” Harris states, however even percentages of magnesium from supplements can have negative impacts on particular individuals.
Potential health issues related to taking magnesium supplements are:
- Diarrhea
- Heartbeat abnormalities or other heart concerns
- Kidney concerns
- Negative interactions with other medications
“Just getting it from your diet might be better,” statesHarris “A lot of people are just magnesium deficient because they’re not eating enough foods with it. So, you don’t necessarily need to take a supplement.”
10 foods with natural dosages of magnesium
Here are 10 foods that naturally consist of magnesium, according to Harris and Harvard Health Publishing:
- Spinach
- Peanut butter
- Almonds
- Eggs
- Milk
- Bananas
- Certain yogurts
- Bran flakes
- Baked potatoes (with the skin on)
- Kidney beans
Harris suggests her clients attempt a treat of sugar-free yogurt with almonds or peanut butter for much better sleep: “I always tell people about an hour before bed. The mix of protein and carbs can be helpful for some people,” by offering a soothing impact that preps them for sleep, she states.
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