Other studies have found similar results, demonstrating that magnesium supplementation may help people fall asleep quicker and stay asleep longer - especially older adults ( 11, 12). People with low magnesium levels are more likely to experience sleep problems, such as difficulties falling or staying asleep, and magnesium supplements have been shown to improve sleep.Ī review of 3 studies among older adults found that supplementing with 320–720 mg of magnesium daily for up to 8 weeks decreased the time it took them to fall asleep and increased total sleep time compared with placebo ( 10). Magnesium plays an important role in sleep. Similarly, a review of 7 studies associated supplementing with a dose of 300 mg or more of magnesium daily for at least 12 weeks with a 5.78 mm Hg drop in systolic and a 2.5 mm Hg drop in diastolic blood pressure in participants with type 2 diabetes ( 9). In fact, a review of 34 studies concluded that taking around 350 mg per day of magnesium for an average of 3 months significantly reduced systolic blood pressure (the top number) by 2 mm Hg and diastolic blood pressure (the bottom number) by 1.78 mm Hg ( 8). Studies show that people with high blood pressure may see improvements when supplementing this mineral ( 6, 7). Taking magnesium supplements may help reduce blood pressure levels ( 5). These include improvements in blood pressure, mood, and blood sugar management, as well as a lower risk of developing health conditions such as heart disease. Taking a magnesium supplement to address a deficiency has been linked to health benefits. Though it’s possible to get adequate amounts of this mineral from your diet, taking a supplement may be helpful if you have difficulty meeting your magnesium needs through food or if you have a deficiency. Getting enough magnesium is important to keep your body working at its best.
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