Latest news with #magnesium
CNET
28-05-2025
- General
- CNET
Want Better Sleep? These Are the Best Foods to Eat Before Bed
We all know that sleep is important -- after all, one night of poor sleep can have an impact on your entire week, leaving you feeling exhausted, groggy and unmotivated. Fortunately, you can adjust your lifestyle to promote better sleep quality, and that includes your diet. If you're looking to get the best sleep possible, consider adding certain foods to your dinner or before-bed snack. Other foods, you want to avoid at all costs. How your diet impacts sleep quality Most people accept that nutrition is essential to keep your body working at peak performance -- you need calcium to keep your bones strong and potassium to keep your nerves and muscles functioning. But did you know that your vitamin and nutrient intake also impacts how well you sleep? Studies have indicated that certain nutrient deficiencies such as magnesium, calcium and vitamins A, C, D, E and K -- can lead to sleep troubles. For example, a vitamin D deficiency may contribute to sleep disorders and shorter sleep duration, possibly because it's crucial for melatonin production pathways. A balanced diet rich in essential nutrients will set your body up to get better sleep. There are a few rules you should follow when you're eating to improve sleep quality. First, avoid eating big meals too close to bedtime to avoid acid reflux and heartburn. You also should be careful of the types of foods and drinks you consume, as some can keep you up at night. Foods to avoid before sleep Foods to stay away from at night to get better sleep: High-fat and sugary foods Spicy foods Caffeine Alcohol Acidic foods Chocolate Experts generally recommend avoiding eating at least two hours before bed. LordHenriVoton/Getty Images Foods to help you sleep Thankfully, late-night snacks aren't completely off the table. Foods that include tryptophan, magnesium, vitamin D and complex carbs can promote sleep. Swapping out your usual go-to goodies for one of these options might help you drift off easier, curbing poor sleep. Proteins such as fish and poultry Whole grains Leafy greens Cruciferous vegetables Milk and yogurt Nuts Fruits such as berries, bananas, kiwis and oranges A good night's sleep can influence your food choices I don't know about you but if I'm tired, my stomach rumbles for the worst grub -- I'm talking greasy french fries or chips or cookies. It's as if the only thing that can get me through hours of brain fog and poor concentration is a shot of sugar right to the brain. But we know consuming a lot of sugar isn't ideal for mental health. When you're sleep-deprived, you're more likely to make bad food choices and increase consumption without balancing it with energy expenditure. This could be one reason that sleep deprivation is linked to a higher risk of obesity and chronic health conditions, such as Type 2 diabetes. Before you feel bad about yourself, know there are hormones at work. Ghrelin and leptin are the hormones in charge of regulating appetite. Leptin's role is to maintain energy balance and inhibit hunger. It naturally rises when we're sleeping. Conversely, ghrelin release tells your brain it's time to eat. That's why it's also known as the "hunger hormone." Studies have shown that when your sleep is compromised, your leptin levels are down and your ghrelin levels are higher. So you feel hungrier even when you don't need to eat. Research published in the journal Sleep found that sleep loss sends chemical signals that boost the pleasure and satisfaction one gets from eating. This is why you'll find yourself reaching for snacks instead of healthful alternatives, leading to unforeseen weight gain. Compromised sleep doesn't just leave you tired and foggy the next day; it can also lead to poor food decisions that only add to your discomfort. Ways to improve your sleep and diet Your nutrition and sleep habits rely on one another to be their best, meaning you can't ignore one without it affecting the other. If you don't know where to start, speaking with your doctor is a good jumping-off point. They can help you identify any nutritional deficiencies or sleep disorders such as sleep apnea and help you tailor a nutritional plan to your needs and get healthful sleep. There are a few daily habit changes that you can make to promote sleep at night. Focus on your sleep hygiene : When I say sleep hygiene, I mean your environment and habits before sleep. Having good sleep hygiene will help you get better sleep at night. A few hours before bed, it's a good idea to start winding down your routine and integrate relaxing activities such as reading a book or taking a bubble bath. Then, it's best to put away your phone at least 45 minutes before bed so the blue light doesn't keep you up. Making slight changes to your nightly routine can go a long way in improving sleep quality and helping you fall asleep. When I say sleep hygiene, I mean your environment and habits before sleep. Having good sleep hygiene will help you get better sleep at night. A few hours before bed, it's a good idea to start winding down your routine and integrate relaxing activities such as reading a book or taking a bubble bath. Then, it's best to put away your phone at least 45 minutes before bed so the blue light doesn't keep you up. Making slight changes to your nightly routine can go a long way in improving sleep quality and helping you fall asleep. Keep it light at night: Going to bed hungry can disrupt sleep. So if you need a snack before bed, try to keep it light and choose food off the sleep-promoting list, such as a banana, yogurt or nuts. Going to bed hungry can disrupt sleep. So if you need a snack before bed, try to keep it light and choose food off the sleep-promoting list, such as a banana, yogurt or nuts. Don't drink caffeine late into the afternoon : Caffeine can linger in your body hours after you consume it. Because of this, it's best to stop drinking caffeine in the early afternoon so it doesn't interfere with sleep. : Caffeine can linger in your body hours after you consume it. Because of this, it's best to stop drinking caffeine in the early afternoon so it doesn't interfere with sleep. Be intentional about what you eat during the day: A balanced diet full of nutrients will go a long way in ensuring you sleep well at night. This isn't to say you have to cut out all the fun stuff, although moderation is a good way to make sure you're getting everything your body needs. Avoiding blue light and reading or journaling before bed instead can signal to your brain it's time to wind down. jarenwicklund/Getty Images Dietary changes may be first step to good sleep Sleep and diet have a chick-or-egg relationship. At any point, you can be the chicken (not getting restful sleep because of what you eat) and then the egg (making bad food choices because of poor sleep quality). And there's no definitive way to determine which came first, your poor sleep or your poor food choices. The only way to fully address your sleep troubles and improve sleep health is to also examine your diet. Does your diet have too much saturated fat? Or are you eating the wrong foods at night? Making changes to your eating habits -- while making sure a well-balanced diet is maintained -- will significantly impact your sleep, which in turn will help you make better food choices.
Yahoo
23-05-2025
- Health
- Yahoo
Magnesium Ingredients Market Research 2025: Tailored Solutions to Meet Diverse Consumer Demands
Explore magnesium's consumer appeal with our latest report using the TrendSights framework. Discover key trends in wellbeing, self-reliance, vitality, functionality, and guided health. Learn how brands innovate with magnesium formats and target markets to enhance consumer experiences and meet diverse needs. Dublin, May 23, 2025 (GLOBE NEWSWIRE) -- The "Ingredients Insights: Magnesium" has been added to offering. In a groundbreaking report, the role of magnesium in consumer goods takes center stage, revealing its transformative benefits and growing consumer appeal. This report delves into survey and market data, as well as industry examples, to highlight how magnesium is carving its niche across various consumer sectors. The analysis identifies five key trends driving magnesium's popularity: wellbeing, self-reliance, vitality & balance, added functionality, and guided health. These trends spotlight magnesium's potential to enhance consumer experiences, offering a holistic approach to health and wellness. As the market evolves, brands are innovating with diverse formats of magnesium supplements, moving beyond traditional capsules. The introduction of patches, liquids, and powders is reshaping the supplement landscape, making consumption not only easier but also more enjoyable. Tailoring products to meet specific demographic needs is becoming a focal point for brands. Customized magnesium solutions targeted at women, men, children, and the elderly exemplify this trend, addressing distinct health demands and preferences across varied consumer segments. This report offers invaluable insights for industry stakeholders aiming to unlock future commercial opportunities within the fast-paced consumer goods sector. By understanding the consumer trends and attitudes underpinning successful innovation, businesses can align their strategies with market dynamics, driving growth and yielding competitive advantages. Gain a competitive edge by tapping into the insights presented in this comprehensive report, and prepare to harness the full potential of magnesium within consumer goods. With strategic takeaways to refine decision-making processes, this report is essential for any company striving to innovate in today's dynamic marketplace. Highlights Explore emerging commercial applications: Uncover the potential of new concepts in consumer goods, setting the stage for innovation. Align with influential consumer trends: Gain insights into the trends shaping consumer expectations and innovation pathways. Expand industry understanding: Access cross-sector insights to broaden perspectives on fast-moving consumer goods. Strategic decision-making support: Leverage strategic insights to guide future product development and market positioning. Key Topics Covered: Introduction Consumer Trends Current Trends Future Predictions Innovation Technological Advances Industry Applications Takeaways Appendix Data Sets Research Methodology Competitive Landscape Marks & Spencer Danone BetterYou L'Oreal Neom PureSport Lemme Sleep Bare Biology For more information about this report visit About is the world's leading source for international market research reports and market data. We provide you with the latest data on international and regional markets, key industries, the top companies, new products and the latest trends. CONTACT: CONTACT: Laura Wood,Senior Press Manager press@ For E.S.T Office Hours Call 1-917-300-0470 For U.S./ CAN Toll Free Call 1-800-526-8630 For GMT Office Hours Call +353-1-416-8900Sign in to access your portfolio
CNET
16-05-2025
- Health
- CNET
If You Are Still Taking Melatonin, It Might Be Time to Switch to Magnesium
Melatonin is undoubtedly the most popular sleep supplement on the market. However, melatonin doesn't help everyone sleep better. In fact, it can give some people bizarre dreams or leave them feeling groggy the next day. If you're one of those people, you're not out of luck. Another sleep aid that's gained recent popularity is magnesium, which is said to calm your nervous system and help you get quality sleep. Read on to learn about magnesium's benefits, types and dosage suggestions. Magnesium might just be the powerful sleep aid that you've been searching for. What is magnesium? Magnesium is an essential mineral in the body that plays a key role in regulating blood pressure, protein synthesis, muscle and nerve function and blood sugar. Magnesium also helps in bone development, energy production, improving sleep and maintaining a normal heart rhythm. Bit245/Getty Images Magnesium is present in several foods, such as: Green leafy vegetables Nuts Legumes Seeds Whole grains Soy products If your diet lacks such foods, you may require magnesium supplementation. Several magnesium supplements are available that provide various health benefits. You must talk with your doctor before taking magnesium supplements for your sleep. Benefits of magnesium for sleep Magnesium supplementation can help you get better and longer sleep, resulting in less tiredness during the day. Magnesium can also treat sleep disorders such as insomnia and restless leg syndrome, helping you fall asleep easily and improving your sleep quality. Improves insomnia Insomnia is a condition characterized by difficulty falling asleep, staying asleep or early waking. It affects about 10 to 48% of the global population, with the percentage being higher for the elderly. Magnesium plays a role in the production of melatonin, a hormone associated with the normal sleep-wake cycle of the body. Studies suggest that magnesium deficiency can decrease melatonin concentration, thereby interfering with sleep. Magnesium can also be combined with other supplements, such as melatonin and vitamin B complex, to reduce insomnia symptoms and improve sleep quality. Can treat restless leg syndrome Restless leg syndrome is a neurological condition that causes uncomfortable sensations such as tingling, creeping or crawling in your legs and an irresistible urge to move them. RLS can disrupt your sleep, making it difficult to fall asleep since people are forced to move their legs to relieve the sensations. Research suggests magnesium supplementation can help relax your muscles, which can relieve your discomfort and make you fall asleep easily. Calms the central nervous system Magnesium can regulate sleep by activating gamma-aminobutyric acid, a chemical messenger that reduces the excitement or firing of neurotransmitters and calms the nervous system. Magnesium can also inhibit the N-methyl-d-aspartate receptor which promotes muscle relaxation. Studies have also suggested that magnesium supplementation can reduce the concentration of a stress hormone, serum cortisol, which further calms the nervous system and promotes better sleep. May relieve anxiety and depression Anxiety and depression can increase the risk of insomnia. Research suggests that magnesium may help anxiety and mild to moderate depression, which may also help to improve sleep quality. Speak with your doctor about any concerns you may have about your mental health. bojanstory/Getty Images What type of magnesium is best for sleep? Several types of magnesium supplements are available, each having their own health benefits. The following are a few that can help you get a good night's sleep: Magnesium glycinate: This form of magnesium can be easily absorbed by your body, promoting relaxation and better sleep. Being easily absorbed also means it is unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which may cause sleep problems. This form of magnesium can be easily absorbed by your body, promoting relaxation and better sleep. Being easily absorbed also means it is unlikely to cause serious side effects. Magnesium glycinate can also treat depression, which may cause sleep problems. Magnesium L-threonate: Magnesium L-threonate is a safe and bioavailable form of magnesium that can help to improve sleep quality, mood fluctuations and daytime activities. Magnesium L-threonate is a safe and bioavailable form of magnesium that can help to improve sleep quality, mood fluctuations and daytime activities. Magnesium oxide: This form is less bioavailable than the other two. Research suggests that magnesium oxide can help to improve insomnia symptoms in older adults. Magnesium dosage for sleep The amount of magnesium a person can take daily depends on their age and any existing health conditions. The recommended daily intake ranges from 400-420 mg for adult men and 310-320 mg for adult women, per the Food and Nutrition Board at the Institute of Medicine of the National Academies. This recommended amount is a general guideline for overall magnesium intake but not specifically for sleep. Talk to your doctor or a sleep expert before taking magnesium supplements for sleep. They can recommend the supplement most suitable for you since some forms of magnesium can interfere with certain prescription drugs. Bottom line Getty Images Magnesium supplements have recently gained popularity as a sleep aid. They can help calm your nervous system, relax muscles, improve depression and anxiety symptoms and may even treat conditions such as restless leg syndrome and insomnia. Consult with your doctor before taking any magnesium supplements for sleep. Some vitamins and supplements may interfere with other medications and cause side effects such as abdominal cramps, diarrhea or nausea. Your doctor can recommend the type and dose of magnesium most suitable for you.
