Magnesium is believed to be a quick cure for Restless Leg Syndrome. It can also be used for the treatment of periodic limb movement disorder (PLMD). It is tempting to consider using a single supplement such as Magnesium as an easy fix for twitchy legs at bedtime.
What is magnesium?
Magnesium regulates body chemistry associated with the functions of nerves and muscles. It helps balance blood sugar, control blood pressure, and helps to build proteins. The human body carries about 25 grams of magnesium at any given time, half of it in the bones with the rest kept in soft tissue. Temporarily, less than 1% is found in the bloodstream itself. The kidneys course and emit the body’s surplus through the urine. Most healthy people have enough magnesium stores which they keep through a whole foods diet.
Relationship of Magnesium to Sleep
Magnesium performs lots of important duties in the body. One of its partnerships is with gamma-aminobutyric acid (GABA) to promote good sleep health. GABA works to calm the nervous system so you can fall asleep. Magnesium also has calming effects. It supports circadian function by lowering brain temperature to prepare you for sleep.
About Lack of Magnesium
You could measure blood magnesium through blood draw, saliva test, or urinalysis. Most deficiencies identify these chief causes:
Sleep difficulties might be one hint of early signs of magnesium deficiency. When magnesium drops, you may have unexplained muscle cramps or fatigue as well as soreness at bedtime. Moreover, chronic low magnesium contributes to certain health conditions also linked to sleep disorders:
Tips for Magnesium Supplements
Study on the efficacy of supplemental magnesium is rare and often subjective. However, doctors still recommend using it Restless Leg Syndrome.
Eating magnesium-rich foods is measured to be the easiest way to metabolize this mineral. Magnesium is found in rich supply in foods. Some of the best food sources of magnesium include:
You may also consider taking a supplement. Recommended chelated formulas include:
Be cautious because some people are more sensitive to the citrate form. However, others find the glycinate form offers the least side effects.
The suggested daily total of elemental magnesium in a supplement form is between 200 mg to 400 mg every day for adults. Taking it at bedtime ought to benefit sleep. Some doctors recommend taking magnesium as a separate supplement rather than depend on the dosage in a multivitamin supplement.
You can take excessive magnesium in an oral supplement. However, the side effects may include nausea, diarrhea, and abdominal cramping. If this is the case, you can use the gel form or a spray form of magnesium. It is applied topically at bedtime to a key area, like the calves. It may be a safer and more comfortable way to supplement with magnesium.
It is recommended for people with Restless Legs Syndrome to seek magnesium treatment under a doctor’s care. For those with Restless Legs Syndrome or who suspect they’re deficient in magnesium, a simple lab test and symptom review can guide your best treatment plan moving forward.