BetterYou Magnesium Sleep Lotion | Transdermal Magnesium Sleep Lotion Infused with Lavender & Chamomile to Support Sleep | Natural Sleep Aid | Better Sleep, Naturally | 180ml

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However, the aforementioned clinical trials used amounts in the range of 225–500 mg. The upper limit considered safe from supplements is actually 350 mg per day, so avoid trying this higher dose without medical supervision ( 2). The best magnesium supplements are natural painkillers, sleep aids and muscle relaxants all in one. You don’t even have to swallow them to get the benefit. Magnesium is absorbed really easily through your skin, so some of the most powerful magnesium supplements are oils and body lotions that you can massage into cramping muscles and restless legs for immediate relief. In another study, people were given a supplement of magnesium, melatonin and zinc nightly. 12 Results from this study showed this combined supplement improved sleep quality and as a result, people reported improvements to their quality of life, too.

Birth–12 months: Researchers have not established safe intake levels of magnesium supplements for this age group, and a person should not allow infants to consume them.https://www.researchgate.net/publication/358731543_The_Role_of_Magnesium_in_Sleep_Health_a_Systematic_Review_of_Available_Literature The science suggests more evidence is needed before we can say for sure whether it’s helpful for sleep. Overall, results seem to be neutral or slightly positive but large studies with lots of participants are needed for confirmation. Reducing migraine headache symptoms: People deficient in magnesium may experience factors promoting migraine headaches. One study suggests that a person may prevent migraine headaches by taking 300 mg of magnesium twice daily, alone or with medication. However, more research is necessary to determine the efficacy of magnesium as a preventive method or treatment for migraine. A person should discuss taking this dosage of magnesium with a doctor, as it may exceed the daily tolerable upper limit of supplemental magnesium. This could result in side effects.

Arab A, et al. (2022). The role of magnesium in sleep health: A systematic review of available literature. Al Wadee Z, Ooi SL, Pak SC. Serum magnesium levels in patients with obstructive sleep apnoea: A systematic review and meta-analysis. Preprints. 2021. doi:10.20944/preprints202108.0551.v1. If you’re considering talking magnesium in supplement form, it’s a good idea to look at what magnesium is combined with in the supplement you’re interested in as they can have slightly different effects. Yang, Y., Ye, H., He, Q., Zhang, X., Yu, B., Yang, J., & Chen, J. (2019). Association between predialysis hypermagnesaemia and morbidity of uraemic restless legs syndrome in maintenance haemodialysis patients: A retrospective observational study in Zhejiang, China. BMJ open, 9(7), e027970.However, since the current research has only studied magnesium supplements among older adults with insomnia, it’s not clear whether younger adults would benefit as well. Summary: If you’re trying to lose weight, you might have heard that taking magnesium supplements can help you shed pounds. Here’s the truth. READ MORE DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart 2018; 5: e000668. A.D.A.M Medical Encyclopedia. (2015, April 2). Minerals. MedlinePlus., Retrieved July 20, 2023, from

Since it’s clear that magnesium deficiency can impair sleep, a good first step is to make sure you’re getting adequate amounts from whole foods. Summary: Djokic G, et al. (2019). The effects of magnesium – melatonin - vit B complex supplementation in treatment of insomnia. Potassium iodide can protect your thyroid gland in the event of exposure to nuclear radiation. It’s important to take it in the correct dose and only… READ MORE Symptoms of magnesium toxicity can range from mild to severe, and vary depending on a person’s magnesium level. Symptoms of excessive magnesium include:If you have a medical condition or take any medication, consult with a doctor before trying this supplement. Summary: Magnesium supplements come in many formats and formulations. It’s absorbed easily by the body via the skin, so as well as tablets and capsules you can buy numerous transdermalformats that you rub or spray onto your skin.