This is especially true when there’s a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency (15). Insomnia is often a consequence of magnesium deficiency. Also, people most likely to experience magnesium deficiency are those with: Magnesium supplements help to lower inflammation markers associated with chronic conditions. Magnesium for sleep side effects. Studies in mice have shown that optimal levels of this mineral are needed for normal sleep and that both high and low levels can cause sleep problems (11). Many people … Best For Back Sleepers AS2 Sleeping is a basic need. German. They will not knock you down in an artificial way. At baseline in 2002, dietary magnesium was assessed by 3-day weighed food records. Many types of magnesium supplements are available. Magnesium deficiency is not easy to diagnose directly. Another study showed that giving a magnesium supplement to older people with insomnia improved their sleep. Dr. Rosmy Barrios is a medical doctor and the current Head of the Regenerative Aesthetics department at IM Clinic in Belgrade, Serbia. But if you’d like to try magnesium, there are a few things you should know. doi: 10.1007/s15006-016-9054-7. ; Take it with a meal or snack if you notice tummy troubles. Magnesium sleep aids for kids. Researchers believe that magnesium supplements could improve the symptoms of ADHD and the affected children's cognitive functioning. Magnesium is the fourth most abundant element on Earth and the ninth most common in the universe. Magnesium is an important mineral for your body and brain. Magnesium supplements can help your body to synchronize and regulate the parasympathetic and sympathetic nervous systems. It can make you irritable, emotional and affect your ability to concentrate. Very few studies have directly tested the effect of magnesium supplements on insomnia, making it hard to recommend specific amounts. It'll help your body get in-sync with your natural circadian rhythm. That makes sense if we consider that magnesium reduces stress, stabilizes mood, and increases GABA levels. 4-81 ratings. Increased magnesium intake correlates with lower total sleep time and lower chance of daytime sleepiness, suggesting that it increases sleep quality and efficiency. In one study, older adults … A. Magnesium is an important element in many biological functions, including nerve and muscle function, so it is often proposed as a natural treatment. PMID: 11447329. In many ways, it is essential for your health and the proper functioning of your body. Athletic performance: magnesium increases the number of red blood cells, improves exercise intolerance, and reduces the stress response. Both scenarios are possible when there is a problem with the gastrointestinal health caused by infections, parasites, or chronic conditions such as Crohn's disease or celiac disease. That means the body will prepare better for sleeping by slowing down the heart rate and lowering the general state of arousal. Another interesting find is that sleep restriction appears to deplete intracellular magnesium, necessary for heart function. Many people can get the … Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. If your insomnia is related to an underlying mood disorder, then magnesium just might help. While some people can get enough magnesium through a well-balanced diet, it’s not as common anymore. By removing calcium from the muscles, magnesium is a natural muscle relaxer. Certain health conditions. In the study, people had fewer early morning wakings, and they spent a larger portion of their bedtime sleeping. Magnesium Breakthrough can be taken 1 - 2 hours before bed to promote relaxation and healthy sleep quality. How Magnesium Helps Insomnia In the event that you experience the ill effects of sleep deprivation and helpless rest quality, you have likely attempted numerous things to tackle the issue. “Magnesium can help with relaxing and calming your body, while melatonin will directly lead to … Getting good sleep is very important for optimal health. by Mary Jane O'Byrne | Nutrition. Low levels of magnesium in the body cause magnesium deficiency and electrolyte disturbance with an array of symptoms. Magnesium, Dasgupta explained, can help relax our muscles — “Insomnia, getting good sleep, many of us believe that muscle relaxation is essential for that”— while also helping ease our anxiety (which contributes to insomnia). Scientists are researching magnesium's potential to prevent and treat different neurological disorders, including epilepsy, migraines, Parkinson's, and Alzheimer's disease. Related: Why Magnesium Is Essential For Enhanced Fitness, Better Sleep, Improved Mood and More One healthy natural solution for sleep is to incorporate more magnesium into your routine. Magnesium also has another role in sleep: It induces those sleepy states that you feel before actually falling asleep. In a double-blind study, Mg supplements show improvements in sleep among older people significantly. Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms, reduce tension and anxiety, and fight pain — all of which can keep you up at night. PMID: 9703590. Here is a full list of the best magnesium-rich foods: If you are taking magnesium supplements, your concern should be to ensure their proper absorption. Magnesium and sleep When you think of magnesium and sleep, it doesn’t seem like you would group these two together. Magnesium and Sleep - Can Magnesium Deficiency Affect your Sleep Quality? A first step might be trying to incorporate some magnesium-rich foods into your diet, including leafy green vegetables, nuts and seeds, even dark chocolate. Magnesium deficiency often goes hand-in-hand with low potassium levels. The safe upper level for magnesium supplements is 350 mg per day. There are far too many magnesium supplements for sleep to recommend just one or two. Absolutely! If you are looking to improve your sleep, this is a sufficient and safe amount to take (one or two times a day) combined with a well-balanced diet. In fact, studies dating all the way back to the 1950s reference the topic. How do we know this? According to the research – and in our personal experience – 100mg of Magnesium Bisglycinate is more than enough to increase sleep quality and reduce sleep latency. As a result, even if it’s not … Magnesium glycinate is one of the more absorbable forms. You can try changing your sleep routine and curbing your caffeine intake, but sometimes these lifestyle interventions fall short. They may have memory issues and are not efficient at work. Chronic health problems, such as hypertension, heart disease, stroke, kidney disease, diabetes, and depression, are also associated with sleep deprivation. Almost 60% of Americans have a lower than recommended dietary intake of magnesium. Second, this mineral binds to gamma-aminobutyric acid (GABA) receptors. Therefore, a well-balanced diet and supplementation are essential. Taking magnesium for sleep helps to restore the depleted mineral within the body and restore natural sleep rhythms. It has gained some acceptance as a preventive treatment for migraine headaches, but there is not strong scientific evidence for its use with insomnia. However, when taken for prolonged interval and at high doses, it may also help improve sleep. Overall, the magnesium group had better quality of sleep. That resulted in longer sleep time and better sleep efficiency. Stay Aware, Stay Asleep: Natural Remedies to Reduce Symptoms of Insomnia. Some studies show that magnesium could be the natural solution for restless legs syndrome. If you are on the fence about whether to take magnesium supplements to improve the quality of your sleep, it can be helpful to read more about what research shows in testing magnesium’s impact on sleep. However, the aforementioned clinical trials used amounts in the range of 225–500 mg. Long-term magnesium deficiency can seriously endanger health. Many people use magnesium before bed or at other times during the day to help sleep-related disturbances. Luckily, there are many things you can do to help yourself get more sleep. Magnesium’s crucial role is in supporting restorative sleep by maintaining healthy levels of GABA. We asked sleep specialists why that is. We will explain more about this later in the article. That relieves the digestive system's pressure and makes one serving a day more than enough for anyone looking for better sleep. Hornyak M, Voderholzer U, Hohagen F, Berger M, Riemann D. Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. So, you know it’s important if so many reactions depend upon it, and there’s some evidence that getting more it can help you sleep more soundly. This regulation can result in better sleep. MMW Fortschr Med. regulate the parasympathetic and sympathetic nervous systems. Chronic sleep restriction may deplete magnesium, affecting the heart. Prepare your body for restful sleep by using magnesium (as magnesium chloride) around 20–30 minutes before you go to bed. Lack of sleep can have a negative effect on your life. But, magnesium supplements do not work like sleeping pills. Magnesium is a massage therapist for your brain, relaxing neurons and relieving the tension of stress and worry which promote a … To achieve that, you need to know how to use them. In one study, older adults were given 500 mg of magnesium or a placebo. Likewise, magnesium can help you sleep better, since the mineral can have a calming effect on your body. Mousain-Bosc M, Siatka C, Bali JP. It will improve your sleep, mood, energy levels, and quality of life. Magnesium is one extremely important mineral for the human body. Magnesium for sleep is a therapy that also helps people in stabilizing their mood. Magnesium directs synapses that impart signs between your cerebrum and sensory system. Magnesium is a macro-nutrient present in many foods, supplements, and medications. Dosing Magnesium for Sleep. These are the characteristics that make NOW Food's Magnesium one of the best options on the market. Organicha provides you with essential health articles written by professional medics. Last, but most important, the National Sleep Foundation study shows that both calcium and magnesium are crucial when it … You can also divide the recommended daily dose into two, one in the morning and the other in the evening, to ease the stress on your digestive system. Magnesium and sleep. Magnesium is one of the most common minerals on earth and is present in many foods (1, 2, 3). The hypothalamus in the brain coordinates the sleep rhythms in other tissues throughout the body. Always read the label of your magnesium product to see if it is suitable for your child’s age. In fact, every cell and organ need this mineral to function properly. Researchers believe this may play a role in the uptick of conditions like thrombus formation and coronary arterial spasm during sleep deprivation. However, more magnesium does not always equal better health. As a result, even if it’s not … To understand the role magnesium plays in sleep and mood, it’s a good idea to understand how magnesium deficiency affects the body and brain. Magnesium potentiation of the function of native and recombinant GABA(A) receptors. The objective of this study was to determine the efficacy of magnesium supplementation to improve insomnia in elderly. On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed (6). In the body, magnesium moves calcium out of the muscles and puts it back into the bloodstream where it can be mobilized elsewhere. Magnesium, along with its myriad of other health benefits, can help you fall asleep deeper and quicker, leaving you more rejuvenated for the day ahead. Pain relief: magnesium can help relieve pain caused by different health conditions. Several sleep disorders are related to anxiety. What is Sleep Paralysis and How It Affects Your Health? A common difference is in the type and amount of magnesium, its bioavailability, and absorption. This article lists 17 evidence-based tips to sleep better at night. Optimal levels of this mineral help to prevent: Magnesium supplements are used in the medical field to treat magnesium deficiency, eclampsia, muscle spasms, pre-diabetes, sleep deprivation, and acute hypomagnesemia. Higher levels of this neurotransmitter reduce neuronal excitability. Yet, modern research is finding that magnesium is actually a very busy actor. Blood sugar regulation: Diabetics and pre-diabetics with a magnesium deficiency can improve their insulin resistance with magnesium supplements. Researchers believe that magnesium's effects on GABA levels, stress, anxiety, and sleeping disorders such as restless legs syndrome can improve sleep performance. Read on to learn the connection between magnesium and a good night’s sleep. The hypothalamus needs tons of magnesium to function correctly. The treatment usually includes oral magnesium supplements for people with mild to moderate deficiency. Follow us on social media for the latest trends and articles. Many people have trouble sleeping, and breaking the cycle of insomnia can be hard. Magnesium is much more than that. Whether you choose to focus on magnesium, potassium, calcium, zinc or a combination of these, you’ll surely find the perfect balance. The link between magnesium and sleep has interested researchers for decades. In addition to helping you sleep, magnesium may help improve anxiety. However, with supplements, it is easy to lose control and take more magnesium than you need. Magnesium for sleep and anxiety. Magnesium supplements have been linked to a number of benefits, including fighting inflammation, relieving constipation and lowering blood pressure (4, 5). Magnesium supplements exist in different forms, such as magnesium citrate, magnesium chloride, magnesium sulfate, magnesium oxide, etc. There are a number of ways you can do this, and some of the best forms of magnesium for aiding sleep are set out in the table below: Method. But, let's begin by explaining what magnesium is. Magnesium, hyperactivity, and autism in children. PMID: 29920003. The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men (1). The situation is similar in older people. Magnesium acts upon the nervous system and contributes to deep, restful sleep. People who are suffering from sleeplessness mostly have an irritated and frustrating mood. In 2012, an Iranian study found that almost 50% of the elderly suffer from insomnia. Magnesium also has a role in the treatment of some cardiovascular conditions, such as: Bone health: Magnesium plays a part in bone formation, maintains bone density, and prevents osteoporosis by improving the regulation of calcium and vitamin D. Mood stabilization and stress reduction: Magnesium increases gamma-aminobutyric acid levels (GABA) in the central nervous system. ; Magnesium works best if you take it the same time every day. Magnesium for Sleep: When it comes to getting the best nutrients for sleep there are several great options out there. Furthermore, modern lifestyle and diet are often associated with junk food and empty calories. Find the right guidance to your wellness and lifestyle health issues right here! Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome. However, because you get so much magnesium from food, and there aren’t yet a wealth of studies on the effectiveness of magnesium for insomnia, there are no exact dosage guidelines for using it to treat insomnia. Magnesium is responsible for over 300 enzyme reactions in your body, particularly in the bones, muscles, and brain. 2012;17(12):1161-1169. Magnesium is involved in many processes within the nervous system, and the brain is no exception. Because it may help improve the quality and amount of sleep you get, magnesium … The number of research indicates that supplemental magnesium can improve overall sleep quality, especially in people with poor sleep. It’s one of the most fundamental and basic nutrients. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. Regarding magnesium levels and sleep quality, one question many people ask is: How much magnesium for sleep should I take? A great big yes it does! Some populations are particularly at risk of deficiency. However, since the current research has only studied magnesium supplements among older adults with insomnia, it’s not clear whether younger adults would benefit as well. That results in a night of healthy restorative sleep. 2 Unwind capsules deliver 250 mg of magnesium. In order to fall asleep and stay asleep, your body and brain need to relax. GABA plays a part in sleep quality. Magnesium, an essential nutrient found in many foods, is thought, by some, to be able to help you sleep. If better sleep is your goal, take it closer to bedtime. Magnesium supplements are used in the medical field to treat magnesium deficiency, eclampsia, muscle spasms, pre-diabetes, sleep deprivation, and acute hypomagnesemia. Materials and methods: A double-blind randomized clinical trial was conducted in 46 elderly subjects, randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for 8 weeks. Insufficient magnesium intake is linked to sleep problems. These results were bolstered by another study that gave elderly adults with insomnia a supplement containing 225 mg magnesium, 5 mg melatonin and 11.25 mg zinc. It also plays a vital part in metabolism. "Magnesium deficiency has been associated with higher levels of stress, anxiety and difficulty relaxing, which are key ingredients to getting good sleep at … In this article, you can read why magnesium benefits sleep, where you can get it, and how it will affect your general health. Tragically, way of life changes like diminishing caffeine consumption, eliminating the TV from the room, and changing your rest routine regularly miss the mark. It also has a role in: Magnesium promotes heart health - Your heart is a muscle, and magnesium regulates muscle function in your body. It has a calming effect on mood, and thus it helps to fall asleep faster. Maintaining healthy magnesium levels leads to more sound and deeper sleep. Here are some tips: Tablets are the most common form of magnesium supplements. Magnesium is a mineral involved in over 300 chemical reactions in the body. Children with Attention Deficit Hyperactivity Disorder (ADHD) often have lower magnesium levels than general population children. How can magnesium glycinate help you sleep? Magnesium citrate is better absorbed than oxide salt, but still, it is mostly used to stimulate a bowel; Magnesium orotate is well absorbed and is preferred to treat magnesium deficiency. Ensure that you are getting enough of this mineral to maintain the body's optimal levels. In extreme cases, long-term magnesium deficiency may even lead to death. Adelaide (AU): University of Adelaide Press; 2011. Sleep disturbances or insomnia are not just the results of brain or mood issues. Magnesium is something that you learn about in school, but it’s not something that you would naturally associate with any sleep supplement. In addition, magnesium may help treat sleep problems. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population — have magnesium deficiency. Not only does magnesium help you sleep better, but it’s non habit forming, readily available, and has other benefits, too. Since excessive anxiety can make it difficult to sleep, anything that reduces anxiety should help you sleep better. Bored by your usual green drink? Vitamins and Minerals provided a report that magnesium improves cognitive functioning, including enhanced mood, sleep, and lower stress levels. Anxiety and depression can both have a negative impact on sleep. Magnesium seems to play a key role in the regulation of sleep. Whenever possible avoid magnesium supplements in oxide and magnesium sulfate form as these can cause stomach irritation and may cause unpleasant side effects such as diarrhea. This article tells you all you need to know about…. You can get magnesium from food. Magnesium and sleep are like tea and biscuits. Magnesium helps … Magnesium is safe for most people. Add magnesium bath flakes into the bathwater following the instructions on the product, and make sure to spend at least twenty minutes in the magnesium-enriched bath. But one problem with trying out a natural sleep remedy, is that you can’t take full advantage of its sleep-inducing effects unless you understand how to use magnesium and which magnesium supplement is best for better sleep. Best magnesium supplement for sleep. Additionally, keep in mind that taking it in supplement form may cause side effects, including nausea, cramps or diarrhea (17). You can do this by improving your diet or taking some form of magnesium for sleep to help yourself. The third manner by which magnesium directs rest is by authoritative with GABA receptors to quiet down nerve action in the cerebrum. Low magnesium levels also worsen insulin resistance and contribute to the development of type 2 diabetes. Quality sleep is essential for optimal health and good quality of life. Many people take supplements of magnesium to help sleep or to lower stress levels and stabilize mood. However, little is known about the association between dietary magnesium consumption and sleep disorder symptoms including daytime falling asleep, sleepiness and snoring at the population level. Yet another study found that creating a magnesium deficiency in mice resulted in sleep patterns that were light and restless (14). Magnesium and sleep When you think of magnesium and sleep, it doesn’t seem like you would group these two together. Institute of Medicine of the National Academies provides a Recommended Dietary Allowance (RDA) of magnesium for healthy individuals in the US. So, people who are aware they're not taking in enough of this mineral are the first to benefit from magnesium supplements. Less commonly, magnesium deficiency can be caused by: In healthy people, all excess magnesium from food gets excreted by the kidneys. Here’s the truth. Also, the quantity per serving will allow you to spread the daily dose over three servings. Some medications. Magnesium For Sleep: Does it really help you get more shuteye? The nutrient is linked to many functions in the body. At night, it slows down the communication between the central nervous system and the brain, helping you to relax, power-down, and fall asleep. Common causes for low levels of magnesium in the blood fall into three main groups: Low magnesium levels can be a consequence of the reduced gastrointestinal absorption or a gastrointestinal loss when magnesium passes through the gastrointestinal tract too fast. In simple words, they help you to relax, reduce anxiety, and sleep better. A Better Sleep Supplement: Magnesium. Magnesium helps this process by … Magnesium assists with physical growth and mental development, as well as helping with behaviour problems and poor sleep. However, very high doses of magnesium can cause severe side effects. If you’d like to try magnesium for sleep, start off by increasing your intake from whole foods. It maintains a healthy heart rhythm and helps your heart by regulating blood pressure and cholesterol production. Is magnesium adequate for sleep? If you suffer from insomnia, there are several options to help induce sleep. Research has shown that even a marginal lack of it can prevent the brain from settling down at night. It is a unique feature that allows this otherwise large dose of 500 mg to spread out evenly over eight hours. Magnesium in the Central Nervous System [Internet]. But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety (15, 16). Having trouble falling asleep, waking up during the night, and waking up too early during the morning are just some of the common issues people have with their sleep quality. Magnesium may also help improve sleep by alleviating depression and anxiety. Some nutrients, including magnesium and calcium, are known to help anxiety. These facts make supplementation even more important. Low GABA levels in the body can make it difficult to relax. Our website services, content, and products are for informational purposes only. There are still occasional nights when I don’t sleep well, but they are few and far between.” Rate this article. In our society, magnesium deficiency is a huge problem. Interestingly, magnesium has been shown to help alleviate both of these mood disorders. A common question is: Which form of magnesium is best for sleep? Everything that you do while you are awake depends on the quality of your sleep. - Such as malabsorption, acute pancreatitis, or acute myocardial infarction. Sleep. Just make sure to rub them in well and avoid the skin's sensitive areas, such as around the eyes. Best Magnesium for Sleep – Magnesium By Future Kind+. With extreme doses, side effects can also become more extreme. All of it has to come from outside sources. Healthline Media does not provide medical advice, diagnosis, or treatment. Researchers have found that melatonin and magnesium levels correlate in the body. Supplements are another popular option. This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep. Without getting enough in your diet you’re definitely going to find your sleep is suffering even if you don’t realise it. Chelated magnesium helps promote high magnesium retention in the body, making it better tolerated and avoiding the nasty laxative effect many other … Insomnia is a common symptom of magnesium deficiency. How Magnesium Deficiency Affects Your Sleep. How Magnesium Helps Treat Insomnia. Can You Use Magnesium to Treat Acid Reflux? There are no specific recommendations about how much magnesium to take to improve sleep. If you’re having trouble sleeping, consider lifestyle interventions first, such as cutting back on caffeine, establishing a regular bedtime and avoiding screens before bed. It has an important role in the nervous system for helping you calm down and be able to sleep. Sprays and lotions are absorbed directly and quickly by the skin. For your body, getting enough sleep is equally important as getting enough food and water. A well-balanced diet rich in leafy greens, nuts, and beans should provide enough magnesium to healthy individuals. 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