Many people mistakenly turn to melatonin supplements for help with sleep issues. Yet there isn’t enough scientific evidence to support its effectiveness. Magnesium, on the other hand, may be the true powerhouse for sounder sleep. Not only has it been linked to better sleep but according to this article by Healthline.com, it’s an essential mineral involved in hundreds of biochemical reactions in the body! Among its other amazing health benefits, proper magnesium levels are linked to reduced inflammation in the body and cardiovascular health.
In order to understand how magnesium may be a better option than melatonin, let’s take a closer look at these two Ms and their role in calming the body.
What is Melatonin?
Melatonin is a naturally produced hormone made by the body’s pineal gland, which is located near the brain. Production typically declines with age. According to the National Center of Complementary and Integrative Health (NCCIH), a governmental agency devoted to rigorous scientific research on complementary approaches to health, we produce melatonin in response to darkness so it’s based on our body’s own internal circadian clock. Taken at the right time at night, it may calm you, bring on some drowsiness and then hopefully, you’ll fall asleep.
While melatonin is deemed safe to use short-term in smaller doses, there still isn’t enough research or regulatory oversight to back its overall safety and effectiveness for tackling lingering sleep issues.
Yet millions continue to turn to this perceived sleep-inducing supplement for help. According to an article by Insider, American consumers spent more than $825 million on melatonin supplements in 2020 alone as we plowed through the most anxiety-ridden point in modern history.
Truthfully, for most, melatonin may not help much with sleep issues at all. Or it may be best for people with certain disorders. One condition more frequently associated with a positive response to melatonin supplements is “delayed sleep phase.” Some research also suggests that shift workers and people suffering from jet lag may benefit from its use.
But there are side effects and drug interactions you should be aware of, including headaches, dizziness and nausea. So we think it’s time to give magnesium a shot instead!
Getting to Know the Better Option, Magnesium
Unlike melatonin, magnesium isn’t produced by our bodies naturally but it’s an essential mineral that we need for so many functions. Research has shown that magnesium is good for:
- Gut, heart and bone health
- Normal brain function
- Lower blood pressure
- Better sleep
- Anxiety reduction
- Muscle relaxation, and more!
In fact, Healthline.com reports that “every cell in your body contains it and needs it to function.” Magnesium’s list of health benefits goes on and on… it regulates, produces, maintains, activates, builds. Compelling! To start, there are many magnesium-rich foods that you can put on the table.
Unlike melatonin, magnesium doesn’t cause drowsiness, it instead has a calming effect — activating GABA receptors in the brain — and relaxes your muscles. This can help to initiate sleep, calm the mind and result in a better night’s sleep overall. There also don’t appear to be any negative side effects associated with consumption, especially from natural food sources. In the area of supplements though, it’s still true that the quality of the product, ingredients and dosage amounts matter immensely.
If you’re healthy and you follow a nutritious diet, it’s likely you’re not in the deficiency zone. But just a good workout can leave the body with depleted reserves. So between food and supplements, we should always strive to replace what’s missing. Research suggests longer term, magnesium deficiency may increase the risk for diabetes, osteoporosis and cardiovascular disease.
Not all forms of magnesium are created equal. Magnesium stearate, for example, is used as an anti-sticking agent in capsules; while relatively safe to consume, too much can lead to diarrhea. Magnesium oxide is another common, inexpensive form found in supplements and yet it, too, is less easily absorbed. That’s why at Fuel 4 Ever, we spent a ton of time researching magnesium to present only the best-absorbed forms in our all natural SLEEP supplement. The final product? SLEEP includes small amounts of four different forms of magnesium, including magnesium taurinate, magnesium malate, magnesium citrate and magnesium glycinate, which we believe will enhance your sleep cycle.
So while melatonin has long been the buzz-worthy sleep aid to try, we urge you to consider the benefits of magnesium in your quest for more restful sleep. It’s already essential to your health in so many ways that assuring you get enough through dietary sources and supplements (when needed) seems like the ultimate win-win!