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A popular scene is playing out on TikTok right now.
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People with sizeablesilk sleep maskswrapped around their heads can be seen popping magnesium supplements before bedand with good reason.
But the question remains:How much magnesium per dayis needed to start to feel the benefits?
This OG mineral plays a vital role in over 300 physical functions to keep your body humming along nicely.
Magnesium gets the most air time, though, as an insomnia fix.
I should know: I takemagnesium supplementsevery night to tackle my sleep anxiety.
I was a bit alarmed.
Surely magnesium would make me sleepy during the day?
Should you take a magnesium supplement in the morning or at night?
It can be taken in the morning or evening.
Magnesium plays an important role in relaying signals between your brain and body.
If it sounds complicated, thats because it is.
Some symptoms of magnesium deficiency can present as restlessness, lack of attention, and fatigue, Jarrett notes.
By improving the quality of your sleep, magnesium will also help you feel more alert the following day.
Because of this, its been shown to boost mood.
Our body uses magnesium stores to help buffer the effects of acute stress.
But when stress is chronic, it leads to progressive magnesium loss.
Low levels of magnesium then exacerbate stressand you get caught in a vicious cycle.
Magnesium plays a crucial part in the bodys production of energy.
Stress can also be exhausting, which is another reason why magnesium support can help improve energy.
One way magnesium canimprove sleepis by regulating the bodys level of the hormone melatonin, Jarrett explains.
Melatonin plays a well-documented role in regulating our sleep-wake cycles and can be used for the treatment of insomnia.
Many sleeping tablets also target GABA for similar reasons, FYI.
It also supports your first line of defense against new germs and viruses.
Improved bone health.Magnesium is involved both directly and indirectly with bone health, says Stephenson.
She points out that magnesium helps the body to use bone-strengthening vitamin D and calcium effectively.
It also influences a hormone that regulates skeletal muscle.
Around 50% to 60% of the magnesium in your body is found in your bones.
Improved heart health.Heightsrecently collaborated with researchers atKings College Londonto look at the impact of magnesium on human health.
Anotherstudyalso found that participants with high magnesium intake had a reduced risk of coronary heart disease.
A portion of salmon served with quinoa or brown rice will also boost your magnesium intake.
While its possible to get enough magnesium from our diets, its not often happening, says Stephenson.
The best magnesium supplements can offer additional support should you need it.
How much magnesium should you take in a day?
It really does it all.
Disclaimer: Vitamin supplements are not a replacement for a healthy balanced diet.
Before supplementing, its best to consult with your doctor and/or a registered dietitian.
This story originally appeared onGlamourUK.
