Sleep is Vital for the body’s physiological needs, cognitive function, and general human psychology. Although we sleep about a third of our lives, 1 in 2 find it difficult to enjoy the quality and restful sleep.

Vitamins and Minerals are crucial in sleep quality, the most important of which is Magnesium.

What is Magnesium?

Magnesium is a metal abundant in the body, especially in the bones and tissues of various organs, while a small percentage circulates freely in the blood. It is involved in more than 310 biochemical reactions in the body, offering multiple health benefits. Its Absorption occurs mainly in the small intestine and excretion through the kidneys and the large intestine.

Where is Magnesium found?

Our body cannot produce Magnesium, so it is necessary to take it through diet. More specifically, foods that are rich in Magnesium are:

  • the Nuts(walnuts, Almonds, Flaxseed, Sesame, pistachios)
  • legumes
  • the corn
  • vegetables such as Garlic, propolis, and Artichokes
  • fruits such as bananas, figs, pears, peaches, and apricots
  • whole grains
  • the millet

What happens to our bodies when we do not get enough sleep?

As “bad” sleep, we usually Characterize the unsatisfactory amount or quality of sleep that persists for a significant period. It can include frequent awakenings, slow sleep onset, or intense fatigue during waking and the rest of the day.

The prevalence of poor sleep increases with age. Over time, rest of reduced duration and efficiency is observed with a short REM (deep sleep) sleep period.

Poor sleep and Disturbed Sleep include memory loss, increased reaction time, short-term memory problems, reduced overall health quality, increased health costs, anxiety, and depressive Symptoms.

Chronic sleep deprivation (more than a week) has been shown to alter neurotransmitter receptor systems, specifically those that administer serotonin and cortisol. The Same plans Change when depressive Symptoms are reported. In addition, Melatonin, a hormone produced by the pituitary gland and known as the “sleep hormone,” which helps regulate the sleep/wake / circadian rhythm cycle, may decrease, leading to abnormal circadian rhythms and depressive Symptoms, especially in the elderly.

How does Magnesium improve sleep quality?

It supports the neurotransmitters of the brain.

GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter or simply a “relaxation” neurotransmitter that signals to the brain that it is time to relax and fall asleep. Magnesium is a cofactor of the neurotransmitters norepinephrine and dopamine, which have been shown to improve mood.

Regulates Stress hormone levels

Cortisol increases Gabareceptors we have Seen before, play an extremely effective role in combating Insomnia.

Indicates it is “bedtime.”

Magnesium supports the endocrine system and helps it produce serotonin and Melatonin in the right proportions and at the correct times. These hormones signal that it is time to go to bed. At the same time, Melatonin production (the job of the biological clock) supports its natural functions.

What is the proper form of Magnesium for sleep?

Different forms of Insomnia and improved sleep quality.

Magnesium in dietary Supplements and dosage

In addition to the natural sources of Magnesium intake mentioned earlier, replenishment in cases of deficiency can be done extremely effectively by Dietary Supplements.

The recommended daily intake for Magnesium ranges from 200-420 mg for adults and 80-200 mg for children and adolescents. More specifically, women are advised to take about 300-400 mg per day while Adult men take around 360-400 mg. Children should not take more than the recommended amount unless instructed by their doctor.

At, you will find a wide variety of supplement information!