Magnesium is one of the most essential vitamins required by the body for a whole host of different functions. These range from the health of the bones, contraction of muscles, and relaxation. Magnesium also plays a vital role in the overall health of the brain. Those who are suffering from a magnesium deficiency are more likely to experience periods of depressive mood, an increased likelihood of experiencing anxiety and difficulty with falling and remaining asleep.

There are several reasons as to why the individual may be experiencing magnesium deficiency. It is a common deficiency throughout the developed Western world and is most often experienced by those suffering from certain health conditions or who exercise intensively on a regular basis. Conditions of the gastrointestinal tract that lead to the onset of diarrhea and vomiting can cause a significant reduction in the amount of magnesium found in the body. Those who sweat profusely throughout the day will most likely be losing more magnesium than they can readily replace with the food that they eat.

Magnesium and sleep disorders

As magnesium works directly on helping the muscles to relax, the ability to eliminate insomnia becomes much easier. Muscle relaxation is extremely important to help the individual reach a stage of non-rem sleep. Those who are deficient in magnesium may also be experiencing restless leg syndrome and painful muscle cramps which prevent them from getting a good night’s rest. The best way to encourage healthily restful sleep is by ensuring that the body has adequate magnesium stores available.

When people fail to reach a state of non-rem sleep, the body is not able to rest and recover adequately. This lack of beneficial deep sleep can lead to the onset of changes in emotional behavior. As anyone who has ever experienced a restless night will know, a lack of sleep will leave them feeling irritable and drowsy. When combined with the symptoms of magnesium deficiency, this can lead to an atmosphere that creates a feeling of depression and stress.

With the onset of stress, the individual is most likely to experience an increase in the number of stress hormones released by the body. These stress hormones are adrenaline and cortisol and both play a leading role in depressive disorders and a reduction of cognitive abilities. By supplementing with magnesium glycinate, the individual is able to eliminate the cause of the release of these hormones, which will lead to an improvement of mood, thinking about it is, and overall health and well-being.

How much magnesium glycinate to take to improve sleep?

The amount of magnesium glycinate that the individual will need to take to improve sleep will largely depend on how deficient they currently are with their magnesium levels. If the individual is experiencing chronic insomnia, which has been ongoing for a period of 14 days or more then it is recommended to take 400 mg of magnesium glycinate roughly two to three hours before retiring to bed. This allows the intestinal tract to effectively absorb the magnesium and deliver it to the brain and bloodstream.

If you experience loose stools for the first few days of using magnesium glycinate, you should know that this is perfectly normal and will usually pass as the body adjust to the increased amounts of magnesium available. If your loose stools or diarrhea last for more than 7 days, then you should reduce the dosage amount down to 200 mg and then slowly build it up in 15 mg increments each day. This gives the body a chance to adapt to the newly increased levels of magnesium available and help prevent the risk of developing side effects.

There are certain instances where magnesium glycinate should not be used. If you are suffering from kidney damage, taking high doses of magnesium glycinate may lead to renal failure. It should also be noted that those with heart conditions should take care when using magnesium glycinate as it has the ability to cause erratic heart rhythms. Magnesium is a mineral that is found in the body of every living person, therefore it is known to be safe to take as a health supplement. You should always stick to recommended guidelines when it comes to taking magnesium glycinate, as excessively high doses can come with their own set of side effects, which at times, may prove fatal.

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