Everyone experiences the occasional sleepless night. However, insomnia can cause a serious impact to your ability to function, your overall feeling of well-being and possibly affect your physical and mental health. While a number of treatments can offer relief from your symptoms, magnesium malate may also provide some benefits. Talk to your doctor before using any dietary supplements.
About Insomnia
Insomnia is defined as having difficulty falling asleep, staying asleep or having unrefreshing sleep for at least one month. Type 1 insomnia is mainly characterized by difficulty falling asleep, while type 2 insomnia means you have problems staying asleep. Type 2 insomnia is generally related to a medical condition. Several factors can contribute to insomnia, including stress, depression, anxiety, alcohol or caffeine use and certain medications or medical conditions. Additionally, a magnesium deficiency can also cause insomnia, says Dr. P. Thomas Riley in an article for the University of Mary Washington Health Center.
Importance of Magnesium
Magnesium is a crucial mineral that helps with a number of mental and physical processes. It is used to help manufacture teeth and bones, helps with enzyme activation and regulates levels of other important nutrients such as calcium, vitamin D and potassium. Magnesium also has a calming effect on your body and mind. While it is found in a number of foods, like leafy greens, wheat germ, tuna, nuts and beans, many people still do not obtain enough from dietary sources. Magnesium supplementation can help to meet your recommended allowance and help alleviate certain conditions, says Dr. Riley. As a dietary supplement, magnesium is available in several forms, including magnesium malate, an easily-absorbed combination of magnesium and malic acid, a nutrient that plays a role in cell metabolism.
Clinical Evidence
A report published in 1988 in the "Journal of Orthomolecular Medicine" confirms the effects of magnesium deficiency on insomnia. In this article, David L. Watt, PhD points out that type 2 insomnia is a characteristic symptom of magnesium deficiency. However, there's only very weak clinical evidence to support the specific benefits of magnesium supplementation for insomnia. A study, published in 2002 in the journal "Pharmacopsychiatry," examining the effects of magnesium supplementation on sleep patterns and slow-wave sleep in elderly study participants found that magnesium supplementation increased slow-wave sleep. Another study, published in 1998 in the journal "Sleep," found that magnesium supplementation improved the quality of sleep and decreased symptoms of insomnia in study participants with RLS, or restless legs syndrome, a disorder that causes sleep disturbances due to an uncontrollable urge to move your legs. There are no studies that have evaluated the specific benefits of magnesium malate for symptoms of insomnia.
Considerations
While magnesium malate may help symptoms of insomnia, you should not use dietary supplements to self-treat your condition. If you suffer from persistent sleep difficulties, consult your doctor. Insomnia can be a sign of a more serious, underlying medical condition. Inform your doctor if you choose to use magnesium malate.
References
- PubMed Health: Insomnia
- University of Mary Washington Health Center; Magnesium; P. Thomas Riley, PhD; March 2005
- "Journal of Orthomolecular Medicine"; The Nutritional Relationships of Magnesium; David L. Watts, Ph.D, FACEP; 1988
- "Pharmacopsychiatry"; Oral Mg2+ Supplementation Reverses Ag-Related Neuroendocrine and Sleep EEG Changes in Humans; K. Held, et al.; 2002
- "Sleep"; Magnesium Therapy for Periodic Leg Movements-related Insomnia and Restless Legs Syndrome: An Open Pilot Study; M. Hornyak, et al.; 1998
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