Medically Reviewed By Elizabeth A. Swick, MS, RDN
Relax and Unwind with Magnesium Powder Supplements
The U.S. Centers for Disease Control and Prevention (CDC) cautions that at least 7 hours of sleep are necessary to support health and well-being and that 35.2% of all adults fail to meet that requirement regularly. You're at an increased risk of gastrointestinal problems, mood disorders, poor concentration, high blood pressure, and many other conditions if you're among them. Fortunately, taking magnesium for sleep may help improve your nightly rest and lower the likelihood of complications related to chronic sleep deprivation.
What Is Magnesium?
Magnesium is the most abundant mineral found in the human body. You rely on it to perform more than 600 tasks, from manufacturing proteins to controlling your blood sugar to normalizing your blood pressure. In addition, the mineral is integral to bone health and the functioning of the nervous system. Since your body can't produce magnesium on its own, you must absorb an adequate amount from the foods you eat.
How Does Magnesium Deficiency Affect Sleep?
Magnesium deficiency severe enough to cause dangerous symptoms is rare. However, many adults don't get enough magnesium from their diet and can suffer from subtler effects of low mineral levels. Among these are problems with sleep, such as difficulty staying asleep or falling asleep. While anyone can develop a magnesium deficiency due to diet, some people are more at risk for it, including:
- Individuals with digestive disorders that interfere with absorbing nutrients or cause chronic diarrhea
- Individuals with type 2 diabetes
- People who are physically and mentally dependent on alcohol
- Adults over the age of 60
What Are the Magnesium Sleep Benefits?
Studies suggest that magnesium benefits sleep in the following ways:
- Improvement in sleep quality: Magnesium may support deeper, more restful sleep because it is believed to slow down activities of the nervous system. One study showed that individuals who took 500 mg of the supplement rested better than those who took a placebo.
- Anxiety relief: Sleeplessness is a common symptom of anxiety. Taking magnesium for anxiety may be beneficial because of the mineral's reported effects on the immune system. Numerous studies have validated the use of magnesium for mood disorders and anxiety that interfere with sleep.
- Reduction in restless leg symptoms: Restless leg contributes to insomnia and poor sleep quality in some individuals. Magnesium is involved in the muscle contraction process and is needed to trigger the relaxation of the tissue. As a result, it may ease the sudden contractions that cause restless legs.
- Support for relaxation: Magnesium muscle relaxant actions may have a relaxing effect on the entire body. People frequently take the mineral to unwind and ease stress, which may promote more restful sleep.
What Are the Types of Magnesium Supplements?
Magnesium supplements use different forms of the mineral as crucial ingredients. Some of the different types of magnesium include:
- Magnesium aspartate
- Magnesium chloride
- Magnesium citrate
- Magnesium glycinate
- Magnesium lactate
- Magnesium malate
- Magnesium oxide
- Magnesium sulfate
Which Magnesium Is Best for Sleep and Anxiety?
Magnesium oxide and magnesium sulfate are less bioavailable than other forms. This means that your body may not absorb and utilize them as efficiently. A proprietary form of magnesium malate called Albion may be more bioavailable than others because it is bound to amino acids that allow it to travel to the optimal point of absorption in the digestive tract. In addition, studies have shown that magnesium glycinate is also easier for the body to absorb. Body Kitchen Unwind contains a blend of Albion and magnesium glycinate for enhanced effectiveness.
What Forms of Magnesium Supplements Are Available?
Magnesium supplements come in various forms, including capsules, tablets, liquids, and powders. Compared to other forms, magnesium powder like Body Kitchen Unwind offers distinctive benefits. Some of these potential magnesium powder benefits include:
- Improved absorption: A magnesium powder supplement is dissolved in liquid before administration. As a result, your body does not have to break down a capsule or tablet to absorb it.
- Faster action: Magnesium powder may deliver results more quickly than other forms because of improved absorption.
- Customized administration: You can take magnesium powder in many ways. In addition to dissolving it in water, you can use it as an ingredient in smoothies to make taking your daily supplement more enjoyable.
- Tailored dosing: If your doctor recommends that you take more or less magnesium for sleep and anxiety, you can easily customize the dose of a powder supplement.
How Much Magnesium for Sleep?
Most clinical studies related to taking magnesium for sleep and anxiety use 225 to 500 mg of magnesium per day. Body Kitchen Unwind magnesium powder provides 420 mg of magnesium per serving, in line with these findings. Before taking a magnesium supplement, talk to your doctor. They can help you decide if a supplement is right for you and recommend the best dosage for your needs.