Sleep disorders are on the rise these days, millions of people around the world struggle to get quality rest each night and better face their busy days.
Lack of sleep can lead to, among other things, constant fatigue, reduced cognitive performance and impaired overall quality of life.
Fortunately, there are natural solutions to improve the quality of our sleep , and one of them is magnesium bisglycinate .
Discover in the present everything you need to know about the benefits of magnesium bisglycinate on sleep !
What is magnesium bisglycinate?
Magnesium is an essential mineral for the proper functioning of the body. It is involved in particular in the regulation of muscle and nerve function, DNA synthesis, energy production, bone formation, regulation of heart rate, etc.
Adequate consumption of magnesium can help prevent many health problems, including high blood pressure , diabetes , cardiovascular disease , and osteoporosis .
Magnesium may also positively impact sleep by promoting muscle relaxation , melatonin production , and nervous system regulation .
Magnesium bisglycinate, or magnesium bisglycinate , is a form of magnesium supplement that is combined with the amino acid glycine . This form of magnesium is highly absorbable by the body (has very high bioavailability) and is considered more gentle on the stomach than other forms of magnesium (marine magnesium or magnesium malate), making it ideal for people with sensitive digestion.
In addition, magnesium bisglycinate is ideal for improving the quality of sleep by regulating the nervous system and promoting the production of melatonin.
Magnesium bisglycinate, marine or malate: which is the best magnesium?
The choice of magnesium form depends on each individual's needs and tolerance .
Marine magnesium is extracted from seawater , making it a natural source of magnesium . It may benefit heart health and muscle function, but it may also cause gastrointestinal upset in some sensitive people .
Magnesium malate , or magnesium malate, on the other hand, is a combination of magnesium and malic acid, which can help support energy production in cells. However, it can also cause gastrointestinal issues in some people.
Unlike marine magnesium or malate, magnesium bisglycinate is generally better tolerated by the stomach , making it a popular choice for those looking to improve their sleep.
What are the possible side effects of magnesium bisglycinate?
Magnesium bisglycinate is generally well tolerated by most people, but like any dietary supplement, it can have potential side effects in some people.
The most common side effects of magnesium bisglycinate include:
- stomach pain,
- Abdominal cramps.
Although these effects are generally rare and short-lived , it is always advisable to consult your doctor or pharmacist before starting a magnesium bisglycinate supplement to avoid any risk of drug interaction or adverse effects.
How does magnesium bisglycinate work to improve sleep?
Magnesium bisglycinate can help improve sleep in two main ways:
- Relaxing properties: magnesium bisglycinate soothes the nervous system, promotes relaxation and creates a state of relaxation conducive to falling asleep and recovering sleep.
- Production of melatonin: magnesium bisglycinate promotes the production of melatonin, a hormone that regulates the sleep-wake cycle (nicknamed the sleep hormone).
This form of magnesium can therefore help improve the quality of sleep by supporting the natural production of melatonin and promoting nervous relaxation.
How can magnesium bisglycinate enhance the effects of melatonin (sleep hormone)?
Melatonin is a hormone produced naturally by the pineal gland in the brain (also called the “epiphysis”), which regulates our circadian rhythm (wake-sleep rhythm) and plays an important role in regulating sleep .
It is often referred to as the “sleep hormone” because it is primarily responsible for regulating our sleep-wake cycle and helping us fall asleep at night.
Magnesium bisglycinate may enhance the effects of melatonin by helping to increase its production.
Indeed, magnesium is necessary for the conversion of serotonin into melatonin – knowing that serotonin is a neurotransmitter that also plays a role in the regulation of sleep and mood.
Thus, by ensuring an adequate intake of magnesium bisglycinate, we can support the production of melatonin and promote better quality sleep.
Magnesium and sleep: how a magnesium deficiency can prevent us from sleeping well?
A diet low in magnesium can have a negative impact on many body functions.
Indeed, magnesium is an essential mineral involved in many biochemical processes in our body, including the regulation of the nervous system , muscle function and sleep .
An insufficient intake of magnesium can therefore lead to an imbalance in these processes and significantly disrupt sleep .
Lack of magnesium can also promote stress and anxiety which, in turn, can lead to increased muscle tension, nervous overactivity and decreased melatonin production.
All of these phenomena add up to cause a significant disruption in our ability to fall asleep and stay asleep.
Correcting a magnesium deficiency, in particular by taking magnesium bisglycinate dietary supplements, can reduce stress and anxiety and automatically improve the quality of sleep.
How do I take magnesium bisglycinate for optimal results?
The dose and form of magnesium bisglycinate to take varies based on individual needs and doctor's recommendations.
In all cases, it is essential to follow the instructions on the product label and consult a qualified healthcare professional before starting a magnesium bisglycinate supplement.
Generally speaking, it is recommended to take magnesium bisglycinate with a meal for better absorption. The bisglycinate form is often better tolerated by the stomach (very good digestive tolerance), which contributes to reducing the risk of adverse gastrointestinal effects.
The dosage can vary, but it is generally recommended to start with a low dose and gradually increase according to individual tolerance and needs.
After how long does magnesium take effect?
The effects of magnesium bisglycinate on sleep may vary from person to person, and it may take more or less time for optimal results to be seen.
Some people may experience improved sleep within the first few days of magnesium bisglycinate supplementation , while others may take several weeks to see significant effects.
For best results, it is advisable to take magnesium bisglycinate regularly and as recommended .
It is also essential to act on other parameters to effectively improve the quality of sleep, in particular:
- maintain a healthy lifestyle,
- Have a regular sleep routine ,
- Limit the consumption of stimulants before bedtime,
- Manage stress and anxiety well
What can be done in addition to taking magnesium bisglycinate to sleep better?
In addition to taking magnesium bisglycinate , there are other steps one can take to improve sleep quality.
Here are some additional tips for better sleep :
- Create an environment conducive to sleep: Make sure your bedroom is comfortable, cool, quiet and dark.
- Establish a regular sleep routine: try to go to bed and wake up at the same time every day, even on weekends, to help regulate your circadian rhythm.
- Avoid stimulants before bedtime: Limit your intake of caffeine, alcohol, and nicotine before bedtime, as these stimulants can disrupt sleep.
- Remove screens before bedtime: The blue light emitted by computer, TV, and cellphone screens can disrupt your melatonin production.
- Embrace relaxation techniques: Muscle relaxation, meditation, deep breathing, and other stress management techniques can help promote relaxation and readiness for sleep.
How can stress levels affect sleep and how can magnesium bisglycinate help manage it?
Stress is one of the main factors known to negatively impact sleep quality.
This is because when we are under stress, our body releases stress hormones, such as cortisol and norepinephrine, which can increase anxiety, throw off our circadian rhythm and disrupt sleep.
Chronic stress can also deplete our magnesium levels, which can make sleep problems worse.
Magnesium bisglycinate helps manage stress by helping to regulate stress responses in the body. Maintaining adequate levels of magnesium can help alleviate the negative effects of stress on sleep and promote increased mental and emotional relaxation.
Magnesium bisglycinate may also help improve sleep quality by promoting muscle relaxation , as magnesium plays an important role in muscle contraction and relaxation.
Magnesium bisglycinate is a supplement that can be very effective in promoting healthy and restful sleep thanks to:
- To the regulation of the nervous system,
- To support the production of melatonin,
- To the reduction of stress and anxiety,
- To release muscle tension.
However, it is still important to combine taking magnesium bisglycinate with other measures to improve sleep quality such as creating an environment conducive to sleep, establishing a regular sleep routine, stress management , the adoption of relaxation techniques…