4 replies to this topic

[ccnootropics]

I wanted to buy magnesium to help me sleep at night, but all that was available at the store was magnesium oxide.  Is this even worth taking?  Each capsule contains 250mg and the directions say to take one daily.  Thoughts?  Thanks!

[Gerrans]

It should help, but maybe in ways you do not notice. In my experience (but we are all different), magnesium does not help me to go to sleep quicker. But it makes me feel slightly more relaxed, so that I worry about sleep less. Took me rather long to come to this conclusion, since this was an incidental and inobvious effect of magnesium on sleep--but, I think, worthwhile.

[blood]

Yes, magnesium oxide has been found helpful with insomnia (human study):
http://www.ergo-log....oves-sleep.html

[blood]

Yes, magnesium oxide has been found helpful with insomnia (human study):
http://www.ergo-log....oves-sleep.html

 

From the article:

 

 

Dirt-cheap magnesium supplement improves sleep

 

http://www.ergo-log....oves-sleep.html

 

... [the] researchers gave two dozen subjects, average age 65, who complained of sleeplessness, two pills containing 250 mg magnesium in the form of magnesium oxide twice a day for eight weeks. An equal-sized control group took a placebo.

 

The subjects' diet provided less than the amount of magnesium recommended by nutritionists. This is normal in countries where modern food industry determines food consumption...

 

Supplementation resulted in the subjects lying awake for less time [their sleep time was half an hour longer], and they also fell asleep a little faster [their sleep onset latency was 12 minutes shorter]...

 

Magnesium supplementation improved the subjects' Sleep efficiency. In addition, the subjects that had been given magnesium complained less of sleeplessness after eight weeks. Their Insomnia severity index was lower.

So while magnesium supplements didn't solve the subjects' sleeplessness, they did help reduce the problem.

 

If the researchers had given their subjects magnesium for a longer period of time, or used higher doses, or given them a more easily absorbable form of magnesium, they might have obtained better results...

 

 

 

Here's a decent, high-dose magnesium supplement:

http://www.iherb.com...ggie-Caps/48803

 

Another good option (if you want citrate in preference to oxide):

http://www.iherb.com...ggie-Caps/47676

[Duchykins]

I take calcium and magnesium citrate powder every night as part of my sleep stack. I used to take the cheap oxide pills but meh. I think a plus for me was the citrate working best on a empty stomach without GI discomfort, because I can't really eat within 2 hours of bedtime. Because calcium and magnesium are calming I used to take them during the day when I was likelier to be stressed out