Magnesium for better sleep: How soon will it work?
How long to take magnesium for better sleep (photo: Freepik)
Magnesium does not act immediately like a sleeping pill. To improve sleep, it usually needs to be taken regularly for at least 2–3 weeks, while the full effect may appear only after a month of use, according to Verywell Health.
When will magnesium take effect
Dr. Sohail Imtiaz, PhD, said that magnesium is a supplement that helps improve sleep, but there is confusion about how long it needs to be taken to see results.
It is important to understand that magnesium should only be taken if a blood test shows a deficiency. If you have a deficiency, restoring levels takes time.
You cannot just take it and expect magnesium levels to rise immediately. Magnesium absorption in the body takes 20 days to eight weeks, so you can expect results within this period if you take it daily.
Adults can safely take a daily magnesium supplement of 350 mg or less.
Melatonin is released by the pineal gland and helps with falling asleep – it has a direct effect. Magnesium supplements increase overall magnesium levels, which helps you feel more relaxed and less stressed when levels are in a healthy range.
Who benefits most from regular magnesium intake
People with restless legs syndrome, anxiety, or those experiencing exhaustion or stress will see better results than those who are healthy and have balanced magnesium levels.
One reason you sleep better with sufficient magnesium is that you feel calmer.
Magnesium can help people with sleep problems by reducing cognitive load. They feel relaxed and have a better mood, which allows them to sleep well.
It is also beneficial to combine magnesium with L-theanine, which can help you relax even more.
Foods highest in magnesium
Some foods are leaders in magnesium content. Among them:
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Pumpkin seeds – up to 535 mg/100 g
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Buckwheat – 200–260 mg
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Beans – 180 mg
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Soy – 240 mg
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Spinach – 70–80 mg
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Green peas – 110 mg
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Seaweed – 170 mg
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Hemp seeds – up to 700 mg
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Sesame – 550 mg
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Cocoa / dark chocolate – up to 400 mg
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
