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Why Getting ALL 7 Formsof Magnesium Matters*
One common misconception about magnesium is believing you simplyneed more of it to support your well-being.
In reality, magnesium comes in multiple forms, and each formsupports different functions throughout the body.
Most people—even those who consider themselves healthy—typicallyconsume only one or two forms of magnesium, often in amounts thatmay not fully meet the body’s needs.
To support sleep, take on an empty stomach 1 - 2 hours before bedtime.
It depends on how deficient you are and your individual magnesium needs. If you’re under more physical or emotional stress, you may need more than an average person. Physical stressors include exercise and physical jobs. Vitamin D supplementation (which also helps with sleep) may also increase magnesium needs.[37]
The recommended daily allowance for magnesium is ~400 mg/day for men and ~310 mg for women. However, very few people get this dose from food. If you haven’t taken magnesium for a long time and are deficient, taking the RDA dose can be like filling up an empty pool with a spoon. Therefore, it may be a good idea to start at a higher than the RDA dose to correct the deficiency faster.[38]
Studies have shown benefits of magnesium supplementation from 125 mg to 2500 mg/day. You want to start with 1 - 2 capsules and slowly increase the dosage and observe your body’s response. If you have kidney problems or are on medications that may affect mineral balance (e.g. hypertension medication), it is important to speak to your physician before introducing a magnesium supplement.
Magnesium chelate, glycinate, citrate, and malate can promote relaxation and sleep. Magnesium Breakthrough contains all of these forms of magnesium.
If you have a medical condition or are taking medications, consult your physician before introducing any supplements or getting off the medications.
These foods could be high in magnesium if they’re grown in soil that contains it. However, due to modern agricultural practices, most soils are low in magnesium.
Magnesium does different things than melatonin. Melatonin is a nighttime hormone that tells your body it is time to sleep. Whereas, magnesium helps promote a relaxation response as you find down to sleep. There is time and place for both. However, taking high-dose melatonin more than what your body produces (0.35 mg/night) can override your body’s own circadian response. Whereas, taking magnesium provides nutritional insurance to prevent deficiency, which will improve all aspects of health.
Excessive doses of magnesium can cause stomach upset and diarrhea. However, these are much more common with inorganic salts (oxide, chloride, and sulfate) than organic salts (glycinate, chelate, sucrosomial, malate, taurate, etc).
Everyone should take magnesium given that the modern lifestyle depletes it and the modern diet doesn’t provide enough. If you have suboptimal sleep, such as taking a long time to fall asleep, waking up tired, or feeling tired in the afternoon, magnesium may help improve your sleep quality.
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