external It is one of the most important parts of our diet. It fulfills many functions in our body – and supplemental intake of the mineral has been proven to have many benefits. It goes as far as improving sleep quality, research shows.
Among other things, magnesium plays an important role in energy metabolism by activating enzymes. It also plays an important role in the nervous system. It affects the transmission of impulses that allow different muscles of the body to work together, including muscle contraction. Plus, there’s one piece of grandma’s advice: if you want to have healthy bones, don’t skimp on magnesium in your diet.
But what does this important nutrient have to do with our sleep? First, magnesium is said to have a relaxing effect. This is due, among other things, to its influence on muscle movements in the body. It contributes to muscle relaxation. It also promotes fatigue. ““Magnesium is a very important mineral for relaxing our muscles,” Australia’s leading sleep expert Olivia Arezzo explained in a recent interview. Women’s Weekly. “When we consume too much of it, especially before bed, we naturally feel tired. Remember, the brain is also a muscle—so it helps us feel more relaxed mentally.” Research – The positive influence on the quality of sleep is especially noticeable in those who suffer from sleep deprivation.
Deficiency or overdose – what are the consequences?
Of course, you should clearly distinguish between a mild and severe deficiency and consult a doctor. Speaking of a serious drawback, this may actually be the case Tremors, seizures, confusion, or irregular heartbeat. However, with a balanced diet, the daily magnesium requirement should be adequate. According to the estimated values of the DA-CH index, it is 300 mg (for women) or 350 mg (for men) for an adult. Compare:
- 100 g of sunflower seeds: about 420 mg of magnesium
- 100 grams of dried banana: about 110 mg of magnesium
- 100 g of spinach: about 60 mg of magnesium
- 100 g of wholemeal snack: about 60 mg of magnesium
If you decide to improve the quality of your sleep with magnesium, you should not overdo it. However, overdose rarely occurs, for example, may be due to: Taking certain medications may be the cause.
