Although full-fledged magnesium deficiencies are rare, according to the University of Maryland Medical Center, most Americans' diets do not contain optimum amounts. Severely low levels of the essential mineral can cause sleep disorders and symptoms that may disrupt sleep, including irregular heart rhythms, muscle spasms, restless leg syndrome, seizures and anxiety. Improving your magnesium intake through supplements may help prevent or reduce these symptoms.
Types
Incorporating a variety of whole grains and vegetables, particularly leafy greens, into your daily diet is an ideal way to meet your magnesium needs. If you have a deficiency, however, foods may not be enough to restore normal magnesium levels, according to the Office of Dietary Supplements. Magnesium supplements are available in many forms. Recommended types for best absorption include magnesium lactate, gluconate and citrate. Magnesium sulfate is typically contained in multivitamins and laxatives or added to baths. Some forms are absorbed through your skin. Because supplements contain varying amounts of magnesium, reading product packaging and abiding by your doctor's dosage recommendation is important.
Dosage for Children
Standard magnesium dosage for infants and children age 3 and younger is 40 to 80 mg per day. Children ages 4 to 6 may require 120 mg per day. Children ages 7 to 10 may require 170 mg daily. UMMC warns against giving your child magnesium supplements without your doctor's supervision.
Dosage for Adults
Standard magnesium dosage for adults involves 280 to 300 mg per day for most women and 270 to 400 mg per day for men. Pregnant females may require 320 mg per day. If you are breastfeeding, your recommended intake increases to 340 to 335 mg per day. Always work with your doctor to determine what dosage is right for you.
Clinical Evidence
In a study published in the "Journal of the American Geriatrics Society" in January 2011, 43 older adults suffering from insomnia took either a placebo or a supplement containing 5 mg of melatonin, which is a substance your body naturally produces while preparing for sleep; 11.25 mg of zinc, which supports immune function and cell division; and 225 mg of magnesium. Participants took the supplements an hour before bed for eight weeks. The supplements resulted in significantly improved sleeping capabilities compared to the placebo. After taking the magnesium-containing supplements, participants also exhibited more daytime alertness.
References
- University of Maryland Medical Center; Magnesium; June 2009
- Office of Dietary Supplements: Magnesium
- "Journal of the American Geriatrics Society"; The Effect of Melatonin, Magnesium and Zinc on Primary Insomnia in Long-Term Care Facility Residents in Italy: A Double-Blind, Placebo-Controlled Clinical Trial; Mariangela Rondanelli, et al.; January 2011
