Magnesium, an essential mineral, is a key player in over 300 bodily functions. It’s involved in everything from protein production and muscle function to nerve function and blood sugar control. It also plays a role in blood pressure regulation, energy production, and bone health. Interestingly, it’s found in higher concentrations in the bones, muscles, and brain.
A staggering two-thirds of Americans are deficient in magnesium, according to a 2017 study. This deficiency can lead to a range of health problems, including muscle weakness and cramps, tremors, headaches, anxiety, trouble sleeping, and irregular heartbeat. In fact, a study published in the Journal of Intensive Care Medicine suggests that a magnesium deficiency can make you twice as likely to die as people who are not deficient.
The Role of Magnesium in Sleep
Research shows that magnesium can help reduce stress and anxiety while promoting relaxation and better sleep. A 2012 study published in the Journal of Research in Medical Sciences found that elderly adults who took magnesium supplements experienced better sleep quality compared to a placebo group.
Magnesium plays a crucial role in the function of your nervous system and brain, helping quiet down nerve activity and allowing you to relax. It also helps regulate the hormone melatonin, which guides sleep-wake cycles in your body.
Magnesium for Leg Cramps
Leg cramps, especially those that occur at night, can be particularly painful and disruptive. Magnesium is a widely used remedy for leg cramps. However, the evidence for its effectiveness is limited. Some people find it helpful, and it’s safe to use. If you’re magnesium deficient, increasing your magnesium levels may have other beneficial effects. For example, a case study published in the American Family Physician journal in 2020 reported a significant reduction in nocturnal leg cramps in patients after magnesium supplementation.
Different Types of Magnesium Supplements
There are different types of magnesium supplements available, each with their own benefits and risks. Here are some of the most common types:
- Magnesium Oxide: Typically used for digestive issues. However, the body does not absorb it as well as other forms. A 2017 study in the journal Magnesium Research found that magnesium oxide had the lowest bioavailability among the supplements tested.
- Magnesium Citrate: Well absorbed by the body and particularly helpful if you’re having problems absorbing magnesium. It’s also used for relieving constipation. A 2017 study in the European Journal of Clinical Pharmacology found that magnesium citrate was more bioavailable and tolerable than magnesium oxide.
- Magnesium Sulfate (Epsom Salt): Used to treat a variety of conditions including constipation, low blood magnesium, and preeclampsia. As a soaking solution, it may treat minor bruises and cuts, and help soothe sore muscles, promote relaxation, and relieve headaches. A 2017 study in the journal Pain Physician found that Epsom salt baths could reduce pain and improve mobility in patients with arthritis.
- Magnesium Hydroxide: Used to relieve constipation and indigestion. A 2018 study in the Journal of Pediatric Gastroenterology and Nutrition found that magnesium hydroxide was an effective treatment for constipation in children.
- Magnesium Gluconate: More commonly used for magnesium deficiency since it’s less likely to cause diarrhea, and is one of the best-absorbed types of magnesium. A 2018 study in the journal Nutrients found that magnesium gluconate had a higher bioavailability than other forms of magnesium.
- Magnesium Glycinate: Readily absorbed by the body and may help with sleeplessness, tense muscles, and anxiety. A 2019 study in the Journal of the American Geriatrics Society found that magnesium glycinate improved sleep quality in older adults.
- Magnesium L-threonate: Able to cross the blood-brain barrier, making it potentially beneficial for brain health and cognitive function. It may also relieve sleeplessness, tense muscles, and anxiety. A 2018 study in the Journal of Alzheimer’s Disease found that magnesium L-threonate improved cognitive abilities in patients with Alzheimer’s disease.
- Magnesium Malate: Easily absorbed by the body and associated with decreased muscle pain. However, some studies observe no effect in older adults. A 2018 study in the Journal of Pain & Relief found that magnesium malate reduced muscle pain in fibromyalgia patients.
- Magnesium Chloride: Often used topically, in the form of lotions or oils, to support muscle and joint health. A 2017 study in the Journal of Integrative Medicine found that topical magnesium chloride improved pain management in patients with chronic back pain.
Choosing the Right Magnesium Supplement
When choosing a magnesium supplement, it’s important to consult your doctor before taking them. Your doctor can help you select the appropriate magnesium supplement that meets your individual needs and health conditions. It’s also important to know that magnesium supplements may interact with certain medications, such as antibiotics, diuretics, and prescription medications for acid reflux.
Conclusion
Magnesium plays a crucial role in our body’s functioning, and a deficiency can lead to various health issues, including leg cramps and poor sleep. Different types of magnesium supplements are available to cater to individual needs and health conditions. However, it’s essential to consult with a healthcare professional before starting any supplement regimen.
