Minerals and vitamins are important to a certain extent for the human body to function properly and stay healthy. One such element is magnesium, which is among the 24 essential vitamins and minerals required by the human body to perform all its functions. What is Magnesium? Does magnesium citrate help you sleep or not? Today’s article will brief you on these related questions regarding Magnesium. You will also read about magnesium taurate side effects.
1. What is Magnesium?
Magnesium is a crucial mineral of the body which is required for maintaining good health. It is an essential nutrient that helps the organs to carry out several involuntary functions that are significant for different activities of the body. (See Is the L484 a Vicodin?)
2. How does Magnesium work?
Before having an idea, does magnesium citrate help you sleep or not, let’s read how magnesium works.
- Magnesium helps in assisting more than 300 enzymes to carry out various chemical reactions so as to make protein and enhance healthy bone development in the body.
- It helps the body to maintain blood sugar levels and blood pressure.
- It regulates muscle and nerve function and helps in the formation of DNA. (See Marijuana: 8 Reasons Why was it made illegal in the first place)
3. How many types of Magnesium are there?
Magnesium is present in different forms in various foods and dietary supplements. These varieties have multiple benefits and side effects on the human body. Everyone is not the same, and therefore, the impact of a nutrient is different.
Types of magnesium available are
- Magnesium chloride,
- Magnesium sulfate,
- Magnesium oxide,
- Magnesium citrate,
- Magnesium lactate,
- Magnesium taurate,
- Magnesium glycinate, and
- and Magnesium malate.
Magnesium can be categorized according to its medical uses, side effects, and how much or fast it is absorbed in the human body. It is better to get expert help while choosing the correct magnesium. (Also read What are Examples of Elements in Everyday Life?)
4. Which food provides Magnesium?
More than 300 biochemical reactions taking place in your body require magnesium. Your diet is not sufficiently providing the recommended amount of magnesium, and still, you should not lack magnesium in your body. Men should intake 400–420 mg of magnesium per day, and 310–320 mg is recommended for women per day.
- Foods like green leafy vegetables, beans, legumes, squash, broccoli, etc., are rich sources of magnesium, but the content differs in each one of them. (See 22 Magnesium-Rich Foods that are Healthy)
- Similarly, nuts like almonds and cashew, sunflower seeds, or sesame seeds provide essential magnesium along with essential oils.
- Drinks like coffee and tea are rich sources of magnesium. Cocoa or hot chocolate is also rich in magnesium. Must read about the list of Snacks with no Carbs.
The required amount of magnesium is received from food rich in magnesium and supplements. Now you know all the sources of magnesium, so you might ask, does magnesium citrate help you sleep and if so, how is that? Let’s read about it in the next segment.
5. Does Magnesium Citrate help you Sleep?
It maintains the levels of GABA (Gamma-Aminobutyric Acid) in your body, and it is one of the most important benefits of magnesium. GABA is a neurotransmitter that helps relax the mind if maintained at healthy levels in the body. They get attached to the protein and send a signal to the brain that creates a calming effect and decreases the brain and nervous system’s functioning. It further leads to a relaxed mind and peaceful sleep. It also helps to calm down the effects of anxiety, fear, and stress. (See How to Have a Good Night Sleep?)
Now you know the answer, does magnesium citrate help you sleep or not, how this is used in treating diseases and health issues? Let’s read about these in the next points. Also, check out what does Siesta mean?
6. What are the Benefits of Magnesium?
Different forms of magnesium are meant for treating different health issues. Also, magnesium (malate, citrate, lactate, and glycinate) is found in supplements, and each of them serves the following purposes.
- Magnesium glycinate is a type of amino acid and, most people digest it well. It also helps to calm and reduces anxiety, insomnia, depression, etc. Check out the uses of EMDR for Anxiety reduction.
- Magnesium citrate is used to treat constipation, but it can have an opposite side effect on some humans, resulting in diarrhea. This form of magnesium is absorbed better than magnesium oxide and chelate. This one reduces stress and enhances your sleeping habits.
- Magnesium lactate is easily absorbed in gut bacteria. It controls intestinal infections, improves digestion of lactose, etc. (See Are Nootropics Safe?)
- Magnesium malate is highly tolerable by the human body and is quickly absorbed. It controls blood sugar, chronic pain, etc.
- Magnesium chloride and sulfate are applied to the skin. Both are present in soaps, bathing oils, bathing salts like Epsom salt, etc. They can have positive effects on the skin but are harmful to the digestive system.
- Magnesium taurate was tested on rats during an animal study conducted in 2018. According to the reports, it proved effective in reducing high blood pressure in rats and even helped in reducing heart damage in some rats.
- Injecting magnesium through an IV (intravenously) is beneficial for treating and handling various health problems. This includes irregular heartbeat, chest pain caused by blood vessel spasms, and sudden asthma attacks.
- To reduce the risk of type-2 diabetes, symptoms that lead to heart diseases or strokes, and regulate cholesterol levels by lowering triglycerides (blood fats), magnesium supplements are consumed.
- Taking magnesium in oral form relieves premenstrual migraines and bloating which happens due to swelling of the body because of excess water retention. These symptoms are related to PMS (Pre-menstrual Syndrome) in females. (Also read How Do We Get Sick?)
7. What are the Magnesium Taurate Side Effects?
Does magnesium citrate help you sleep or not, is a separate issue. But you should learn about the side effects of other forms of magnesium too. Magnesium is a necessary nutrient and is required in a certain quantity by the human body. But before choosing a magnesium supplement, you need to consider some points.
- Consuming magnesium or magnesium taurate can have adverse health effects on people who already have kidney problems or are on dialysis.
- Magnesium supplements are not a match with antibiotics, heart health medications, or water pills (diuretics), and the person may face some serious side effects like heart problems. (See Pipe Dream Definition Origin)
- Magnesium taurate can make you more responsive to insulin if you are already a diabetic. This may create enormous fluctuations in your blood sugar levels. This may result in stroke-like symptoms when these fluctuations become severe. Also, check out why does Zoloft Cause weight gain?)
- One of the common side effects of excess magnesium in your system is chronic diarrhea, leading to dehydration. So it is better to consult a doctor before starting any magnesium supplement.
- Magnesium is not harmful if consumed in a limited amount, but extreme overdose can have a few side effects like drowsiness, low blood pressure, muscle paralysisand trouble breathing. In severe cases, it may lead to a coma or even death.
8. How does Magnesium Deficiency Affect You?
It is essential to notice its symptoms during their early stages for better and quick treatment. Apart from thinking does magnesium citrate help you sleep, keep an eye on other symptoms like weakness, loss of appetite, vomiting, or nausea followed by fatigue.
- If the deficiency is not treated at its initial stage, the person can develop muscle contractions or cramps, along with numbness and tingling.
- Abnormal pulse rates or seizures also happen in such conditions. Must read what Vitamin Deficiency Causes Brain Fog?
- But if the situation worsens, the person can develop Hypocalcemia (low blood calcium level) or Hypokalemia (low blood potassium level). (See What is a Hair Cowlick?)
So you must take care of your diet and take magnesium supplements if necessary. Before selecting the supplement, you can calculate the amount of magnesium required based on your age and health. The missing amount of magnesium can be provided through oral or topical methods(soaps, oils, salts for body and foot bath, etc.)as well. (Also read Busted! Evaporation Line Myths on a Pregnancy Test)