Magnesium is an essential mineral that participates in more than 300 biochemical reactions in the body, including nerve function, muscle function and sleep regulation.
However, experts emphasize that magnesium is not a sleeping pill that can help improve sleep in some subjects, especially those with magnesium deficiency or diets that do not provide enough of this mineral.
The safest and most effective way to supplement magnesium is through food. Food sources rich in magnesium include pumpkin seeds, almonds, cashews, soybeans, black beans, oats, dark green leafy vegetables such as spinach and whole grains.
Magnesium plays an important role in the functioning of the nervous system and muscles, and magnesium forms from food are often safer than overuse of supplements. Magnesium supplementation can help shorten the time to fall asleep in older people with insomnia.
For people who often have insomnia, a magnesium-rich dinner can be built by combining green vegetables, beans and a small amount of nutrients. For example, a meal consisting of fish, green vegetables and a little almond or pumpkin seeds can help increase natural magnesium intake. Besides, oats or yogurt combined with nutrients in the evening snack is also a suitable choice.
In case of using magnesium supplements, you should consult a doctor or nutritionist, especially if you have kidney disease or use other medications. Using too much magnesium from supplements may not be good for health.
People with insomnia should prioritize supplementing magnesium from natural foods instead of relying on pills.
Combining a magnesium-rich diet with limiting caffeine in the evening, maintaining a fixed sleep time and increasing daytime exercise will help improve sleep quality more sustainably.
