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Time of India
5 hours ago
- Health
- Time of India
Why are so many Indians turning to Magnesium for their sleep troubles?
It's not every day a humble mineral starts trending, but magnesium has found its moment, and it's long overdue. Studies show that over 60% of urban Indian adults are deficient in key micronutrients—and magnesium is often among them. This one mineral supports hundreds of processes in the body: calming your nerves, relaxing your muscles, regulating your heartbeat, supporting better sleep, and even helping convert food into energy. When it's missing, things feel off. You may feel tired, tense, restless, or just not quite yourself. From fatigue and sleep disturbances to muscle cramps and anxiety, low magnesium levels can show up in subtle but disruptive ways. These days, people are asking all the right questions, and they deserve clear answers. Can magnesium really help with sleep and anxiety? Yes, especially if your levels are low. ● Magnesium activates the parasympathetic nervous system (relaxation mode) ● It binds to GABA, a neurotransmitter that helps calm the nervous system and quiet the mind. ● Magnesium regulates melatonin production which supports your circadian rhythm. ● It helps lower cortisol–stress hormone ● Reduces muscle cramps and restless leg syndrome at night Is it better than melatonin? Not necessarily better, but often gentler. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Alívio da dor sem os riscos: entenda o que essa planta pode fazer. Saúde e Bem Estar Undo Magnesium plays a role in calming the nervous system, while melatonin signals your brain that it's time to sleep. Used together, they can target both tension and timing—two key factors in quality rest. What type should I take? That depends on what you're hoping to improve. A quick guide to popular forms: • Magnesium glycinate: Often recommended for sleep and anxiety • Magnesium threonate: Promising for memory and cognition • Magnesium citrate: Effective for constipation, less ideal for sleep • Magnesium oxide: Low absorption, typically used as an antacid As always, speak to your doctor to understand if and how much magnesium you need. Overdosing on magnesium can cause diarrhoea, nausea and abdominal cramping. Magnesium can also interact with antibiotics and certain other medications. If you have kidney issues, you must consult your doctor before taking magnesium. How much magnesium should I take? Adult males should take 400-420 mg of magnesium per day, while the recommended intake for adult women is 310-320 mg daily. This amount will vary for breastfeeding or pregnant women. Why did magnesium suddenly get so popular? A 2012 clinical trial found that 500 mg of magnesium improved sleep duration and quality in older adults. A 2017 analysis published in Nutrients also linked magnesium to reduced symptoms of mild anxiety. While results can vary, magnesium supplementation may benefit people who are deficient or experiencing chronic stress. At Even Healthcare, we see more and more patients exploring magnesium as part of their wellness journey - whether for better sleep, reduced muscle tension, or simply more balanced energy. Our advice is to begin with food. Spinach, pumpkin seeds, almonds, bananas, and legumes are all excellent natural sources of magnesium. If supplements are needed, make sure you're choosing the right form and dosage with proper medical guidance. Magnesium isn't just a passing trend. It is foundational to how the body functions. For many, restoring it may be the simplest and most effective step toward feeling better, sleeping deeper, and functioning more fully. (Dr Chandrika Kambam, Medical Director, Even Healthcare) One step to a healthier you—join Times Health+ Yoga and feel the change
News18
12 hours ago
- Health
- News18
Can Magnesium Really Help You Rest Better? Expert Explains The Science Behind It
Last Updated: A lot of Indians are turning to magnesium supplements to improve their sleep and manage anxiety. We got an expert to answer the questions and reveal the truth behind this trend. It's not every day a humble mineral starts trending, but magnesium has found its moment, and it's long overdue. Studies show that over 60% of urban Indian adults are deficient in key micronutrients, and magnesium is often among them. This one mineral supports hundreds of processes in the body: calming your nerves, relaxing your muscles, regulating your heartbeat, supporting better sleep, and even helping convert food into energy. When it's missing, things feel off. You may feel tired, tense, restless, or just not quite yourself. From fatigue and sleep disturbances to muscle cramps and anxiety, low magnesium levels can show up in subtle but disruptive ways. Amidst the hype for magnesium, Dr. Chandrika Kambam, Medical Director at Even Healthcare, answers all the questions. Can Magnesium Really Help With Sleep And Anxiety? Dr Kambam says, 'Yes, especially if your levels are low." She explains that magnesium plays a vital role in promoting restful sleep and relaxation by activating the parasympathetic nervous system – your body's natural 'relaxation mode.' It binds to GABA, a calming neurotransmitter that helps soothe the nervous system and quiet the mind. Magnesium also supports your circadian rhythm by regulating melatonin production, the hormone responsible for sleep-wake cycles. Additionally, it helps lower cortisol, the stress hormone, and can reduce nighttime discomforts like muscle cramps and restless leg syndrome. Is It Better Than Melatonin? Dr Kambam explains, 'Not necessarily better, but often gentler. Magnesium plays a role in calming the nervous system, while melatonin signals your brain that it's time to sleep. Used together, they can target both tension and timing – two key factors in quality rest." She adds, 'As always, speak to your doctor to understand if and how much magnesium you need. Overdosing on magnesium can cause diarrhoea, nausea and abdominal cramping. Magnesium can also interact with antibiotics and certain other medications. If you have kidney issues, you must consult your doctor before taking magnesium." How Much Magnesium Should I Take? Dr Kambam says, 'Adult males should take 400-420 mg of magnesium per day, while the recommended intake for adult women is 310-320 mg daily. This amount will vary for breastfeeding or pregnant women." Dr Kambam advises starting paying attention to food. Spinach, pumpkin seeds, almonds, bananas, and legumes are all rich, natural sources of magnesium that can easily be added to your daily diet. If you do consider supplements, it's important to choose the right form and dosage – always with proper medical guidance. Magnesium isn't just a wellness buzzword; it's a fundamental mineral your body depends on. For many, replenishing magnesium may be one of the simplest yet most powerful steps toward better sleep, improved mood, and overall well-being. First Published: June 16, 2025, 18:50 IST
