Dietary supplements with magnesium for strong sleep - Yes Global продукция

Magnesium and sleep: a study of communication, the choice of dietary supplements and a practical guide

I. The role of magnesium in the organization of sleep

Magnesium, a vital mineral, plays a key role in many physiological processes that are far beyond the maintenance of bone health. Its effect on the nervous system, hormonal balance and muscle function make it an important factor for healthy and full sleep. The lack of magnesium can manifest itself in the form of insomnia, anxiety and other sleep disturbances. Understanding the mechanisms of the action of magnesium allows us to more consciously approach its use to improve the quality of night rest.

A. Magnesium as a neurotransmitter regulator:

Magnesium acts as a natural calculator of calcium canals in nerve cells. Excess calcium can lead to the overexcitation of neurons, which contributes to anxiety, nervousness and, as a result, complicates the falling asleep and maintenance of sleep. Magnesium, contacting these channels, reduces the activity of neurons, having a calming effect.

Gamk (gamma-aminobral acid): Magnesium plays an important role in the functioning of the GABA, the main brake neurotransmitter in the brain. The GABA reduces the activity of neurons, contributing to relaxation and falling asleep. Magnesium enhances the action of the GABA, which allows you to calm down and fall asleep faster. Studies show that the lack of magnesium can reduce the effectiveness of the GABA, which leads to insomnia and anxiety.
Glutamate: Glutamate, the main exciting neurotransmitter, plays an important role in the processes of learning and memory. However, its excess can lead to overexcitation and, as a result, to insomnia. Magnesium regulates the activity of glutamate, preventing its excessive effect on neurons.

B. The influence of magnesium on the hormonal balance:

Magnesium affects the production and regulation of hormones that play a key role in the sleeping cycle.

Melatonin: Melatonin, a hormone regulating circadian rhythms, plays a key role in organizing sleep. Studies show that magnesium can affect the production of melatonin, contributing to the normalization of the sleep-bonding cycle. Some studies suggest that magnesium can increase the concentration of melatonin in the body, especially in people with magnesium deficiency.
Cortisol: Cortisol, stress hormone usually rises in the morning and decreases in the evening. A high level of cortisol before going to bed may be difficult to fall asleep. Magnesium helps regulate the level of cortisol, reducing its production in the evening and, thus, contributing to relaxation and falling asleep.
Insulin: Magnesium is involved in the regulation of blood sugar and insulin sensitivity. Blood sugar disorders can lead to night awakening and insomnia. Magnesium helps stabilize blood sugar, preventing these disorders and contributing to a calmer sleep.

C. Magnesium and muscle relaxation:

Magnesium plays an important role in muscle relaxation. It regulates the flow of calcium into muscle cells, which is necessary to contrive muscles. Magnesium counteracts calcium, helping the muscles relax.

Restless legs syndrome (SBN): SBN is characterized by unpleasant sensations in the legs that occur mainly in the evening and night, which makes it difficult to fall asleep. Magnesium deficiency can aggravate SBN symptoms. Magnesium intake can help reduce these sensations and improve sleep quality.
Muscle spasms and cramps: Night muscle cramps and convulsions are often associated with magnesium deficiency. Magnesium helps to relax the muscles and prevent these undesirable phenomena, contributing to a more calm sleep.
Body relaxation: Magnesium helps to relax the muscles of the whole body, which contributes to a feeling of comfort and tranquility necessary for falling asleep.

II. Causes of magnesium deficiency and its impact on sleep

Magnesium deficiency is a common problem, especially in the modern world, and can have a significant impact on the quality of sleep. Understanding the causes of magnesium deficiency and its consequences will help to take the necessary measures to replenish and improve sleep.

A. Factors contributing to the deficiency of magnesium:

Inal meals: A diet rich in processed products, sugar and caffeine, and poor in whole grains, vegetables and fruits, can lead to a deficiency of magnesium.
Stress: Chronic stress depletes magnesium reserves in the body. With stress, the adrenal glands emit stress hormones, which leads to an increase in the excretion of magnesium in urine.
Some diseases: Diseases of the gastrointestinal tract, such as Crohn’s disease and celiac disease, can violate magnesium absorption. Type 2 diabetes can also lead to increased excretion of magnesium in urine.
Reception of some drugs: Some drugs, such as diuretics, antibiotics and proton pump inhibitors, can reduce the level of magnesium in the body.
Age: With age, the body’s ability to absorb magnesium decreases, which makes the elderly more susceptible to magnesium deficiency.
Intensive physical activity: Athletes and people involved in intensive physical activity need more magnesium, since it is lost with later.

B. Symptoms of magnesium deficiency that affect the dream:

Insomnia: Magnesium deficiency can lead to difficulties with falling asleep, frequent night awakening and a feeling of fatigue after sleep.
Anxiety and nervousness: Magnesium deficiency can increase the level of anxiety and nervousness, which complicates relaxation before bedtime.
Restless legs syndrome (SBN): Magnesium deficiency can aggravate SBN symptoms, which prevents the sleep and maintaining sleep.
Muscle spasms and cramps: Night muscle cramps and convulsions can be a sign of magnesium deficiency and interrupt sleep.
Headaches: Magnesium deficiency can cause headaches, which can also interfere with sleep.
Irritability: Magnesium deficiency can lead to increased irritability, which can also adversely affect a dream.

C. Diagnosis of magnesium deficiency:

Determining magnesium deficiency may not be easy, since most of the magnesium in the body is inside the cells, and not in the blood. A blood test for magnesium may not always reflect the real level of magnesium in the body.

Blood test for magnesium: This is the most common way to diagnose magnesium deficiency, but it is not always reliable.
Magnesium analysis in red blood cells: This analysis is more accurate than a blood test for magnesium, as it measures the level of magnesium inside red blood cells.
Symptoms Assessment: The doctor can evaluate the symptoms and medical history to determine if you have a risk of magnesium deficiency.

III. Dietary supplements with magnesium: varieties and choice of optimal shape

The market presents a wide selection of dietary supplements with magnesium, which differ in form, bioavailability and effectiveness. The choice of the optimal form of magnesium is a key factor for achieving the desired effect and improving sleep.

A. The main forms of magnesium used in dietary supplements:

Magnesium oxide: This form of magnesium contains the largest amount of elementary magnesium, but has low bioavailability (about 4%). It is often used as a laxative.
Magnesium citrate: This form of magnesium has good bioavailability and is easily absorbed by the body. It is often used to improve sleep and reduce anxiety.
Magnesium glycinate: This form of magnesium is associated with glycine, amino acid, which has a calming effect. It has high bioavailability and is well tolerated. It is considered one of the best forms of magnesium to improve sleep.
Taurat Magnesium: This form of magnesium is associated with taurin, amino acid, which has antioxidant and cardioprotective properties. It is well absorbed and can be useful for people with cardiovascular diseases.
Malat Magnesium: This form of magnesium is associated with apple acid, which is involved in the production of energy. It may be useful for people with chronic fatigue.
Magtein tronate (Magtein): This form of magnesium has a unique ability to penetrate through a hematoencephalic barrier and increase the level of magnesium in the brain. Studies show that magnet of magnesium can improve cognitive functions and sleep quality.
Magnesium sulfate (English salt): Usually used for baths. Magnesium in this form can be absorbed through the skin, having a relaxing effect.

B. Comparison of bioavailability and effectiveness of various forms:

The form of magnesium	Bioavailability	Advantages	Flaws	Recommendations for use
Magnesium oxide	Low	The cheapest form	It can cause diarrhea	Not recommended for prolonged use to improve sleep
Magnesium citrate	Good	Easily absorbed, available	Can have a laxative effect	Suitable for improving sleep and reducing anxiety, starting with a small dose
Magnesium glycinate	High	Well tolerated, has a calming effect, does not cause diarrhea	Can be more expensive than other forms	The best choice for improving sleep, especially with anxiety and nervousness
Taurat Magnesium	Good	Useful for the cardiovascular system	Can be more expensive than other forms	Suitable for people with cardiovascular diseases and sleep problems
Malat magnesium	Average	Useful for chronic fatigue	Can be more expensive than other forms	Suitable for people with chronic fatigue and sleep problems
Magnesium tronate	High	Penetrates through a hematoencephalic barrier, improves cognitive functions and sleep	Can be more expensive than other forms, additional studies of the long -term effect are needed	Suitable for improving sleep and cognitive functions, but consultation with a doctor is necessary before use
Magnesium sulfate	Low (through the gastrointestinal tract), moderate (transdermal)	Relaxing baths	Not recommended for oral reception	For relaxing baths before bedtime

C. Dosage and method of using dietary supplements with magnesium for sleep:

The recommended daily dose of magnesium for adults is 310-420 mg. However, the optimal dosage for improving sleep can vary depending on individual needs and sensitivity.

Start with a small dose: Start with 100-200 mg of magnesium before bedtime and gradually increase the dose until you reach the desired effect.
Take magnesium in the evening: It is best to take magnesium 1-2 hours before bedtime, so that he can have a calming effect.
Divide the dose: If you take a high dose of magnesium, divide it into several techniques during the day to improve assimilation and avoid side effects.
Take magnesium with food: Taking magnesium with food can improve its absorption.
Follow caution: Do not exceed the recommended daily dose of magnesium. Excess magnesium can cause diarrhea, nausea and other side effects.
Consult a doctor: Before taking dietary supplements with magnesium, consult a doctor, especially if you have any diseases or you take other medicines.

D. Possible side effects and contraindications:

Although magnesium is usually considered safe, some people may have side effects, especially when taking high doses.

Diarrhea: The most common side effect of magnesium.
Nausea: It may occur when taking high doses of magnesium.
Abdominal cramps: They can occur when taking high doses of magnesium.
Hypotonia: Magnesium can reduce blood pressure.
Cardiac violation: In rare cases, a method of magnesium can cause heart rhythm.

Contraindications:

Severe renal failure: People with severe renal failure should avoid taking dietary supplements with magnesium.
Bradycardia: Magnesium can aggravate bradycardia (low heart rhythm).
Myasthenia: Magnesium can aggravate the symptoms of myasthenia (neuromuscular disease).
Reception of some drugs: Magnesium can interact with some drugs such as antibiotics and diuretics.

IV. A comprehensive approach to improving sleep using magnesium

The use of dietary supplements with magnesium is only one of the elements of an integrated approach to improving sleep. To achieve the maximum effect, it is also necessary to pay attention to other factors, such as sleep hygiene, diet and stress control.

A. Sleep hygiene:

Sleep hygiene includes a number of rules and habits that contribute to improving the quality of sleep.

Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Do relaxing practices before going to bed: Read the book, take a warm bath, listen to calm music or engage in meditation.
Regularly engage in physical exercises: Physical exercises can improve sleep, but do not do them immediately before bedtime.

B. Diet, rich in magnesium:

The use of products rich in magnesium can help maintain a sufficient level of magnesium in the body and improve sleep.

Green sheet vegetables: Spinach, cabbage, salad Roman.
Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds.
Whole grains: Brown rice, movie, oats.
Legumes: Black beans, chickpeas, lentils.
Dark chocolate: Contains a large amount of magnesium and antioxidants.
Avocado: A rich source of magnesium and beneficial fats.

C. Stress management:

Stress can negatively affect sleep. Learning to manage stress will help improve the quality of sleep.

Meditation: Meditation can help calm the mind and relax.
Yoga: Yoga combines physical exercises, breathing techniques and meditation.
Respiratory exercises: Deep breathing can help reduce stress and relax.
Natural walks: Natural walks can help reduce stress and improve mood.
Hobbies: Do what you like and bring pleasure.
Social support: Communicate with friends and family.

D. Other dietary supplements that help improve sleep (in combination with magnesium):

Melatonin: A hormone regulating the sleeping cycle.
Valerian: A plant with a calming effect.
Chamomile: A plant with a soothing and anti -inflammatory effect.
L-theanine: Amino acid, which has a calming and relaxing effect.
Triptofan: Amino acid, predecessor of serotonin and melatonin.

V. Studies and clinical data on the influence of magnesium on sleep

Numerous studies confirm the positive effect of magnesium on the quality of sleep.

A. A review of scientific research:

A study published in Journal of the American College of Nutritionshowed that the intake of magnesium improves the quality of sleep in older people with insomnia.
A study published in Journal of Research in Medical Sciencesshowed that the intake of magnesium reduces the symptoms of restless legs syndrome (SBN).
Meta-analysis published in Nutrientsshowed that the intake of magnesium can improve subjective indicators of the quality of sleep.
A study published in Magnesium Researchshowed that magnesium deficiency can lead to sleep disturbances.

B. Clinical examples and reviews:

Many people who take dietary supplements with magnesium note an improvement in the quality of sleep, a decrease in anxiety and a decrease in muscle cramps.

“I suffered from insomnia for many years. After the start of the intake of magnesium, I began to fall asleep faster and sleep stronger.”
“I had a restless legs syndrome that prevented me from sleeping. After the start of the Magnesium citrate, the SBN symptoms decreased significantly.”
“I take magnesium taurat to maintain heart health and improve sleep. I noticed that I began to sleep stronger and wake up more rested.”

C. Restrictions of research and prospects:

Despite the encouraging results, it is necessary to take into account the restrictions of existing research.

Some studies have a small sample.
Additional studies are needed to determine the optimal form of magnesium and dosage to improve sleep.
Additional studies are needed to study the long -term effect of taking magnesium on sleep.

VI. Practical recommendations for the choice and use of dietary supplements with magnesium for sleep

Determine the cause of sleep problems: Before you start taking dietary supplements with magnesium, determine the cause of sleep problems. If sleep problems are caused by magnesium deficiency, then the intake of dietary supplements with magnesium can be effective. If sleep problems are caused by other causes such as stress, anxiety or depression, then you must consult a doctor.
Choose a suitable magnesium form: Choose the form of magnesium, which is well absorbed and transferred. Magnesium glycinate is considered one of the best forms of magnesium to improve sleep.
Start with a small dose: Start with a small dose of magnesium and gradually increase the dose until you reach the desired effect.
Take magnesium in the evening: It is best to take magnesium 1-2 hours before bedtime.
Observe sleep hygiene: Follow the regular sleep mode, create a comfortable sleeping atmosphere, avoid using electronic devices before bedtime.
Manage stress: Learn to manage stress using meditation, yoga or other methods.
Consult a doctor: Before taking dietary supplements with magnesium, consult a doctor, especially if you have any diseases or you take other medicines.

VII. Additional factors affecting the effectiveness of magnesium

Several additional factors can affect the effectiveness of magnesium in improving sleep. Accounting for these factors can optimize the results and ensure a better rest.

A. Joint reception with other vitamins and minerals:

Vitamin D: Vitamin D plays an important role in mastering magnesium. Vitamin D deficiency can reduce magnesium efficiency.
Calcium: Magnesium and calcium work together, supporting the health of bones and muscles. However, an excess of calcium can prevent the absorption of magnesium. It is important to maintain a balance between these minerals.
Vitamin B6: Vitamin B6 can improve the absorption of magnesium and its transport to cells.

B. Individual characteristics of the body:

Age: With age, the body’s ability to absorb magnesium decreases.
Health status: Some diseases may affect the absorption of magnesium.
Medicines: Some drugs can reduce the level of magnesium in the body.
Genetics: Some people can be genetically predisposed to magnesium deficiency.

C. The influence of the diet on the assimilation of magnesium:

Fitat: Fitates contained in whole grains, legumes and nuts can bind magnesium and prevent its absorption. Landing, germination or fermentation of these products can reduce the content of phitates.
Oksalates: Oksalates contained in spinach, rhubarb and other products can also bind magnesium and prevent its absorption.
Fat: Moderate consumption of beneficial fats can improve the absorption of magnesium.

D. The value of the quality of the dietary supplement:

Reputation manufacturer: Choose dietary supplements from trusted manufacturers with a good reputation.
Certification: Pay attention to the availability of certification confirming the quality and safety of the product.
Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients and does not contain harmful additives.

VIII. Alternative methods of improving sleep that complement the use of magnesium

In addition to the use of dietary supplements with magnesium and compliance with sleep hygiene, there are other alternative methods that can help improve sleep.

A. Aromatherapy:

Lavender: Lavender essential oil has a calming and relaxing effect. Add a few drops of lavender essential oil to the diffuser or to the pillow before bedtime.
Chamomile: Chamomile essential oil also has a calming effect.
Chair: Sandal essential oil can help reduce stress and improve sleep.

B. Musical therapy:

Classical music: Classical music can help relax and reassure the mind.
Sounds of nature: The sounds of nature, such as the noise of rain or the singing of birds, can help fall asleep.
Meditative music: Meditative music can help calm the mind and prepare for sleep.

C. Reflexology:

Reflexotherapy is a method of massage of certain points on the feet or hands, which are associated with various organs and systems of the body. Massage of points associated with the nervous system and endocrine system can help improve sleep.

D. Herbal teas:

Chamomile tea: Romashki tea has a soothing and relaxing effect.
Valerian tea: Valerian tea can help fall asleep and improve sleep quality.
Tea with lemon balm: Melissa tea has a calming and relaxing effect.

IX. Future areas of research in magnesium and sleep

Studies in the field of magnesium and sleep continue, and future research can shed light on new aspects of the influence of magnesium on sleep and develop more effective strategies for its use.

A. Studies on the influence of different forms of magnesium on various types of insomnia:

Future studies can be aimed at studying the effectiveness of various forms of magnesium (glycine, tronate, taurat, etc.) for the treatment of various types of insomnia (difficulties with falling asleep, frequent night awakening, early morning awakening).

B. Studies on the long -term effect of Magnesium on sleep:

Long -term studies are needed to assess the impact of magnesium on sleep over a long period of time (months, years).

C. Studies on the interaction of magnesium with other substances affecting sleep:

Future studies can be aimed at studying the interaction of magnesium with other substances affecting sleep, such as melatonin, vitamin D and other vitamins and minerals.

D. Development of new forms of magnesium with improved bioavailability:

The development of new forms of magnesium with improved bioavailability can increase the efficiency of its use to improve sleep.

X. Final recommendations and warnings

Do not self -medicate: Before taking dietary supplements with magnesium, consult a doctor.
Be realistic: Magnesium is not a panacea from all sleep problems.
Be patient: The effect of taking magnesium may not appear immediately.
Observe precautions: Do not exceed the recommended daily dose of magnesium.
Combine a technique of magnesium with other methods of sleep improvement: Sleep hygiene, diet and stress control.

With the right approach and compliance with recommendations, dietary supplements with magnesium can become an effective tool to improve sleep quality and improve overall well -being.

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