Magnesium and melatonin supplements for better sleep: An expert explains their role in managing sleep problems

Did you know that magnesium and melatonin supplements can help improve sleep quality and duration? Magnesium and melatonin are commonly used supplements to improve sleep quality, and when used together, they can enhance their individual effects. Magnesium helps regulate melatonin production, while melatonin promotes relaxation and the onset of sleep. We spoke to our expert Dr Vipul Gupta – Head of NeuroInterventional Surgery and Co-Head of Stroke Unit, Artemis Hospital, Gurugram, who explained the benefits of magnesium and melatonin supplements for better sleep.

Magnesium: the sleep regulator

Magnesium plays a crucial role in the regulation of neurotransmitters involved in sleep, such as GABA, which promotes relaxation and sleep. Magnesium deficiencies have been linked to insomnia and poor sleep quality. Magnesium supplementation can help address these deficiencies and promote better sleep, Dr. Gupta said.

According to the Sleep Foundation, about half of the adult and child population in the US may not be meeting their body’s magnesium requirements. Given magnesium’s role in sleep regulation, insufficient levels of this mineral could contribute to sleep disorders.

According to the National Institutes of Health, Office of Dietary Supplements, the recommended dietary allowance (RDA) for magnesium ranges from 310 to 420 mg.

According to a 2019 study, magnesium supplementation improves several aspects of sleep quality in older adults, including sleep efficiency, duration, time to fall asleep, reduction in morning awakenings, and objective measures of ‘insomnia, such as serum renin concentration, melatonin levels. , and serum cortisol levels.

Also read: Power of sleep: Experts explain how sleep improves memory consolidation

Melatonin: the regulator of the sleep-wake cycle

Dr. Gupta added that melatonin is a hormone produced naturally by the body’s pineal gland, which regulates the sleep-wake cycle. It helps signal the body that it’s time to sleep and can be especially helpful for people with irregular sleep patterns or jet lag. Taking melatonin supplements can supplement the body’s natural production, helping you fall asleep faster and improve the quality of your sleep.

According to the Sleep Foundation, the human brain produces melatonin in response to darkness, which leads to increased levels of this hormone, which in turn induces feelings of fatigue and a desire to sleep. Consequently, people often turn to melatonin supplements to help them sleep or adjust their sleep patterns, especially after long-distance travel.

According to a 2014 study, melatonin has the potential to decrease sleep onset time for people with delayed sleep phase syndrome, characterized by a delay of two or more hours beyond the usual time of sleep. ‘going to sleep, which leads to problems waking up at the desired time. In addition, melatonin can help restore the body’s natural sleep-wake cycle.

Also read: From being addictive to curing insomnia: the expert debunks the myths about melatonin

Synergistic effects of magnesium and melatonin

When taken together, magnesium and melatonin can have a synergistic effect on sleep. Magnesium can help relax the body and mind, while melatonin helps regulate the sleep-wake cycle, which can lead to improved sleep duration and quality.

Individual considerations and variations

However, it is essential to note that individual responses to supplements may vary and that not everyone may experience the same benefits. Also, the effectiveness of magnesium and melatonin supplements may depend on factors such as dose, timing and the underlying cause of sleep disorders, Dr. Gupta said.

bottom line

Dr. Gupta concluded that the combination of magnesium and melatonin supplements offers a promising approach to improving sleep quality. By addressing neurotransmitter regulation and the sleep-wake cycle, these supplements can work together to promote better sleep overall. However, individual responses may vary and consultation with a health professional is recommended before starting any new supplement regimen.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]