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- เผยแพร่เมื่อ 16 พ.ค. 2024
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Magnesium may be all the rage as a sleep aid, but does it actually work? We decided to dive into the research to find out, and ended up learning a lot about mice along the way.
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Given the fact that right-wing media peddles anti-science rhetoric, I'm not sure a science-minded audience will want to "center" themselves.
@@Slackwise sounds biased to me
Doctors do not ask you to buy off-the-shelf supplements for a reason. Medications are regulated evidence based research, "supplements" are an unregulated product of capitalism with zero checks or balances.
It is not that the science behind it isn't real, it is that people watching this video are going to inherently interpret this as a way to navigate the "supplement" aisle at the store, which has ZERO regulation.
Please, before doing another video on which supplements to take, review the literature on the accuracy and efficacy of the supplement market, and understand that anybody operating in that space is intentionally NOT operating in the pharmaceutical space BECAUSE of the lack of regulation, and the ongoing efforts to guide people towards the right "supplements" is a fallacy.
If I am over reacting or misunderstanding, I am willing to listen, but from what I understand so far, any OTC supplements are rarely what they advertise, at best are sugar pills, at worst are illegal substances without consent.
16 extra minutes of sleep for someone with insomnia is a really nice score, actually...
I was going to say this.
16 extra minutes is about 1/4 to 1/12 extra on my total sleep per "normal" night, that's nothing to sneeze at.
Fun thing is trying to track your sleep- so far only fitbit seems to do a decent job with catching some awakes/ insomnia- all the other sleep trackers do a terrible job guessing, if you're an insomniac/ tossing and turning most of the night (apple, whoop, sleep 8, samsung, etc- you can be moving around, watching the clock, and they'll all put you randomly into a category of sleep) :/
And actual eeg devices aren't available anymore for consumers :/
@@doomtooI have found that listening to (spoken) radio helps, instead of letting my thoughts race. Better then, listening to podcasts allows me to track my sleep. If I had been hearing a lecture on climate chaos, and now I am hearing an interview with a film star: I must have dozed off.
yea as someone who’s got parasomnia i wish my extra eepy onto you as a treat :)
Yep. My Fitbit tells me how long I’ve slept for - and I feel a LOT better on a week that says I got an average of 7h5min than a week I got an average of 6h50m - and as you can see, I don’t even have much of a sleep problem. I imagine that would be MORE pronounced if you’re crossing, say, 4hrs instead of 7.
I acknowledge all the hard work that goes into researching the content for each video, reading various science journals, etc. But as someone who recently turned 30 and has always had a knack for wordplay: I LOVE SciShow's commitment to terrible puns. Please don't stop.
“Terrible pun is an interesting turn of phrase and almost an oxymoron, given that the more ‘terrible’ the pun, the better.
@@bettyswallocks6411 I feel that! People groan at my jokes and puns, but that's what makes them funny! The louder the groan, the more amusing it is.
Im an infusion nurse now and we give magnesium iv to certain folks who cannot absorb it in food or supplements. One feels their best when all the electrolytes are happy.
Hey that's me! 😁 I've always struggled with deficiencies because my body has trouble absorbing and digesting. So many doctors have refused to believe that is even possible. Thank you for validating my experience 😊
@@aprildawnsunshine4326 that's weird, labs values are lab values? Maybe they don't think you are taking oral supplement with food? Either way I would give them my best middle aged, 33 years a nurse face. My RBF is so strong is has terrified an attending neurologist. 😁
@@MarianneKat some try to insist I must be lying about taking it, but one special doctor accused me of Munchausen. I think they just get upset they don't have the answer for why my body does what it does and want to blame me so they don't have to admit it to themselves. I've been checked forwards and backwards and inside out and I have a pile of diagnoses that sorta explain some things, fibromyalgia, chiari, endometriosis and a few others. The most annoying thing is how often my blood levels are fine and my organs and other systems act like I'm not getting nutrients. The number of times I've heard the phrase "that can't be true" smh. Took 15yrs of severe iron deficiency to figure out my body can only get it from red meat (supplements caused endless vomiting of course) but I'm mostly stable now. Currently have a magnesium problem though and previously it was so bad (potassium was too) I nearly died. Idk if it was the potassium or magnesium but they gave me one in an IV and I have never felt pain like that before! They kept having to give me more morphine to get through it. Personally I think it's an effect of all the drugs my mom took during pregnancy as I was born with a blocked colon. But that's just a guess.
@@MarianneKatWhat's an infusion nurse? Sincerely, a very curious nurse from a non English speaking country
Also why would any doctor not believe lab results!! They are SO reliable and accurate!
Yes I was really ill for 2 weeks in a hospital, an hour after they started mag IV, my headache a vomiting let up like an angel has come and touch me. LOL I now buy the cheapos supplements, but they dont seem to help.
Every cell in the body needs it and I have a seizure disorder.
I remember that's how I looked at the nurse that hung the next IV. She nearly had a halo in my delirious eyes! I don't recall what all they gave me.
I was experiencing a terrible side effect of a wonderful medication. That one in a million person. It worked so well for my severe arthritis pain, with no stomach upset, I had to flush it down, for fear of taking just one or two the next time I had a flare up.
Magnesium deficiency is also correlated with cramps, specifically leg cramps. So if a magnesium deficiency is giving you leg cramps in the middle of the night, then remedying that deficiency and alleviating those leg cramps will lead to a better night’s sleep.
Came to the comments for this! Sometimes I take magnesium for restless leg syndrome and it's really helpful, so I imagine if some people feel restless at night that could be the cause and magnesium could be a lot of help
I had a rather strong tick, a sort of involuntary shock in a leg at night. After taking magnesium it quickly went away.
It's also important to note that, unless you have kidney disease, it's unlikely taking a supplement will be toxic, (at the worst, you might get diarrhea.)
Yes, I watched this video because I often get leg cramps, sometimes Calcium works for leg cramps but a while back Calcium wasn't working for me and neither was salt so I bought a Magnesium supplement and it worked strait away but I'm now looking at the bottle and it has 76% Magnesium Bisglycinate 727 mg and Magnesium Oxide 24%=227mg. This product is from Naka Platinum and is called Magnesium Bisglycinate on the bottle. I'm in Calgary, Alberta Canada. I bought it from a specialty supplement store that came highly recommended.
And if this doesn't work try potassium. Coconut water during the day weirdly helped me in the following mornings a while ago. This is because potassium and magnesium work together in muscles.
16 extra minutes of sleep a night is over 97 hours of extra sleep in a year. Yes please!
That’s a catnap and as an avid napper, I support it.
Magnesium for vascular headaches, including migraines. I was recently prescribed mag for my headaches stemming from a terminal brain condition. I haven't been taking it for long but I haven't had a severe headache since.
I was prescribed magnesium, along with riboflavin and coenzyme-Q10, for my chronic migraines. While they don't stop my migraines, they do keep the worst of it at bay, and give me more functional hours in a day.
@@FrozEnbyWolf150 I used to get migraines with my period. I was ever so grateful to have early menopause.
Thanks for sharing. I’ll try it!
I had a migraine that landed me in the emergency room, and they gave me magnesium and benadryl.
@@chartreusemoose7211 People don't realize how debilitating & painful they are.
I take magnesium glycinate supplements and I can attest anecdotally to better sleep, better mood, and better bowels. I learned that omeprazole will inhibit absorption of magnesium and that they should be taken 2 hours apart. I wish I had known this sooner.
oh yeah haha, i used to take esomeprazole(which is just omeprazle with added magnesium) until it gave me medication induced gastroenteritis
Oh no! I had not realized that. My doc just put me on omeprazole a couple months ago, and I hadn't realized I needed to adjust the timing of my magnesium supplement.
@@christineg8151it also prevents your body from making B-12 and a lot of doctors don’t tell you.
omeprazole may also affect your absorption of B12 as well. A B12 supplement may be a good idea.
Try hemp protein powder. something like 100% of rda in one serving
im extremely skeptical about "natural remedies" like these but taking magnesium supplements for anxiety did so much good for me when i was a brain-problem-having teenager,and still does today
The high EPA fish oil supplements did this for me also. I was very skeptical but I was noticeably less agitated when taking them. It was kinda cool.
@@mostlyvoid.partiallystars yea no its bs .. but if it makes u feel good go ahead
@@abarrazarios so real, vitamins for the average person are as effective as taking sugar pills and being told they'll make you feel better
I don't think magnesium is a "natural remedy" any more than needing to supplement vitamin d for people in the higher latitudes, or vitamin c to not get scurvy. My neurologist has me on magnesium, and B12 to help with some neurological symptoms and migraine management.
mfer be like "I don't trust water because it's natural but when I'm thirsty drinking it makes me feel so much better"
According to the Australian Government Ministry of Health, the recommended daily intake (RDI) of magnesium is on average 320mg/day for females and 420mg/day for males. Approximately 70% of the population in Australia are deficient in magnesium.
After a lot of research, I started taking a complex magnesium supplement about 8 months ago, and it has made a MASSIVE difference in regard to my anxiety disorder. I slept better for the first 2 months or so, but after that, I went back to my insomniac ways. That being said, as long as it helps the anxiety, I plan to keep taking it.
My husband's cpap has really helped with my ability to get a full nights sleep.
eta: This is a joking way of saying I sleep fine without taking supplements. So long as I don't have my roommate's 80 sleep apnea incidents per hour waking me up.
His CPAP didn’t do a damn thing for me, though, js
Personally, I loved getting my cheeks clapped right before bed from my wife's boyfriend. Really helps to get deep sleep.
@@lmost My grandma slept in a separate room and that really did the trick.
you might need one eventually as well. mom recently got hers, and since dad had sleep apnea since Sis and i were little (and it was like pulling teeth from a stubborn mule to get hims tog et tested for it), no surprise Sis and i were diagnosed with sleep apnea as well recently.
@@Echo81Rumple83 perhaps, though it was all him at the time.
I have had a diagnosed magnesium deficiency for years. I take it daily to reduce migraine severity, leg pain, and sleep better. Studies are also showing people with ADHD need more magnesium on average.
When I added a magnesium supplement to my daily meds, it cut my migraines by more than half, even with my migraine preventative. I also have ADHD. According to my doctor, with the supplement, my magnesium levels are normal, but I can't help but wonder if it should be higher for me to truly function well.
It also helps with the tolerance to stimulant medications. AFAIK there is no literature supporting this claim, but online ADHD and drug user forums are consistent reporting this.
@@christineg8151 serum magnesium levels are not really reliable for magnesium levels. The body will work extremely hard to keep potassium and magnesium levels steady in the bloodstream, otherwise you can die. It can affect heart rhythm. Magnesium in the red blood cells is what you want to check. Magnesium RBC is the test. Often insurance won’t pay for it. I get my checked yearly and I pay out of pocket. Keeping my magnesium RBC level high has helped me a lot. Cured life long hellish menstrual cramps and constipation. Helped with restless leg and insomnia. My muscle pain is better, chapped lips. Probably more that I am forgetting as I’ve been on it for close to 15 years now. If you decide to try this test, going for the higher end of the normal range is good. Ranges vary slightly depending on the lab.
"studies show"
Which studies? What kind of studies? Sauce?
@kayburcky7146 I'd really appreciate it if the OP would provide their *sources*!
They can keep their sauce tho 😅.
The U.S. Department of Health and HUman Services (2015) determined that Magnesium is a "shortfall nutrient of public health concern." And likely caused by ingestion of highly processed foods. Magnesium defiency can also cause hypocalcemia, tetany and muscle cramps, tremors, muscle weakness, and severe cardiac dysrhythmias. (This is the short list.) Just sayin' :)
Be careful with magnesium supplementation, i was taking 500mg of magnesium glycinate for about a year and a half before I started getting extreme symptoms of hypermagnesemia (arrhythmia, confusion, seizures, muscle weakness). Turns out I was getting enough from my diet. These symptoms lasted for about 6 weeks in varying degrees of severity. The more you know
Way too many people swear by this stuff for just about everything especially women with chronic pain and anxiety etc but everything I was told by several doctors and pharmacists was that most people including the ones taking it don’t need a supplement and if they’re deficient they should change their diet because magnesium supplements usually come in forms that don’t do anything at all; I’ve looked at several stores and they all had the two common forms that your body doesn’t even absorb.
That's strange because the biological half-life of magnesium in the body is only a few hours. Looking online I see the following
"most magnesium will stay in your system for anywhere between 12 and 48 hours. Within hours of taking a magnesium supplement, most people will have excreted around. 70% of that magnesium content."
Thats only like 62 mg of elemental magnesium. That would give little or no effect. I take 1600 mg magnesium glycinate (200mg elemental magnesium) nightly with no ill effect.
One needs to be very careful with all supplements esp if any heart or kidney issues😊
@@ES-sb3eikey word, most. Folks with kidney issues will be much longer. Also once your nerves have been irritated they take a while to calm down. Not saying that is this person's issue, just my 2 cents as a neuro icu nurse x 30 years. We use mag for a lot of stuff but very cautiously in kidney disease.
Sleep can also be ruined by stomach issues. My gluten intolerance used to have me wake up from 4am-6am and just lay there exhausted.
If you are having digestive issues, don't ignore it. It can lead to a ton of problems physically and mentally.
Yep I was diagnosed with crohns, ibs, and gluten intolerance at 22. If i acted sooner at first symptoms i would have done loads better so please care for yourself and keep seeking help until you are better
@@imthinkingthoughts this 100%
Yep. Fastest way to tank your health actually since 70% of the immune system is in the gut. Ask me how I know? I don’t recommend it. Going GF was such a good thing that it was pretty easy actually. I felt so much better. Going dairy free is harder for me.
Got IBS and I've took that food intolerances test(fox) .
Results suggest that I have intolerance (high IGg) against dairy, gluten, eggs.
And it makes no sense since those are the few foods I can eat during my recent IBS flair.
From what I've read on the web, these tests are not scientifically valid and it's not worth avoiding those foods.
I'm going gluten free for a couple of months so I can assess if it's worth cutting it out of my diet for good.
My allergist suggested that since I have the gene for celiac disease.
6 months before the IBS flair I had no issues and I had a healthy diet with a great variety.
Sorry for the lengthy reply.
@@MeLexdy Its cool I didn't even know there was a test like that. I just found out since it was the only food making my ill by chance.
I used to take magnesium for sleep and just started to take it again because I've been having problems. Great timing for the video
Same! My sleep has been all over the place recently, and this video popped up in my feed and reminded me I stopped taking my magnesium a couple weeks ago
Personally, I discovered magnesium helped my sleep on accident. I got an electrolyte supplement containing magnesium malate and saw a huge increase in my deep sleep time as measured by my watch (4-5 minutes per night to 45 to 60 minutes per night). It went away the day after when I didn't use the supplement. Next time I used it, same increase again. Then I started supplementing. I can still see on the graphs when I forget to take it, even if I fail to remember skipping it (thus preventing a placebo effect). It's been a fun experiment on myself :)
Been working in the magnesium supplement field for years now. It's amazing what in your body actually requires magnesium.
Most electrolyte powder mixes already contain magnesium and plenty of other metal salts that your body needs. I drink it so I don't pass out from standing too fast and it helps a lot.
New? I've been using magnesium supplements for decades. It not only helps your muscles relax to get to sleep, it helps with muscle cramps, twitches, and soreness after exercise.
Magnesium is also necessary for calcium absorption. (Take at least 3 hours away from calcium for relaxation.)
And yes, magnesium increases water absorption in the gut, so forget stool softeners.
Right? I got on the magnesium kick years ago after reading The Magnesium Miracle by Dr. Carolyn Dean. Life changing. Glad they covered it.
Try hemp protein powder. something like 100% of rda in one serving
I like these supplement type videos. It shows the nuance of having supplements with your diet.
I struggle with electrolytes, leg cramps and anxiety being the most noticeable effects. Taking Mag before bed definitely helps
Thanks for this episode. I suffer from bad sleep issues (insomnia & sleep apnea) & anxiety attacks, going to take a look into this more. ❤
When I was going through my chemo, the cisplatin caused my kidneys to start dumping all of the calcium, magnesium and potassium. For 3 weeks I had this really horrible tingling feeling throughout my whole body that'd get worse if I tried to move or do anything. When I called an ambulance to take me to the hospital, the paramedic put the BP cuff on and when he started to inflate it my whole arm started to seize and I felt like my airway was closing up... When I got to the hospital and they ran the test and saw what was wrong, I had doctors constantly coming to my room to see the symptoms. They said "This is the type of thing we study about all of the time but never get to see". I had a massive electrolyte imbalance and practically no detectable calcium, magnesium or potassium. They put in an IV, had me on a bunch of electrolytes and a couple hours later the symptoms I was feeling for 3 weeks just disappeared.
Moral of the story; electrolytes are no joke.
A few years ago I was talking with a psychiatrist about some of my medical issues including neuropathy and the fact that I've had severe muscle pain and cramps mostly in my calves since I was about 10 or 11 years old. We were talking about how these issues made it difficult to fall and stay asleep. She told me to try magnesium glycinate and said if I mentioned it to each of my specialists from my PCP, to my endocrinologist and even weight MGMT Dr they would probably all agree that the long list of issues each of them were treating me for would improve if I started taking it. Each Dr absolutely agreed and confirmed it would help all of my medications work more effectively. It has also added my anxiety, depression and ADHD issues and I do have better quality sleep when I take my magnesium glycinate.
love the scishow videos
Talking about anxiety, I noticed a dramatic reduction in my panic attacks. They were so bad they'd wake me up. Again, I'm not saying it's a cure for anything or that it will help everyone, but it did help me.
Thanks for the great science videos!
Magnesium Glycinate is the best for me.
Taurinate is also great and cheaper, but I wonder whether the taurinate is related to taurate, so energizing instead of sleepy
I wish it had been in the study. I actually take 3 kinds: mag glycinate, malate and the brain one l-threonate. I have never heard of acetyl-taurinate. Quickie search makes it look like it’s a newer darling the last few years. Will have to research. Maybe I want to take it instead of the l-threonate/Magtein. Looks like it crosses the blood brain barrier supposedly too. Definitely going to go read more!
Since I started taking magnesium I've been having wicked dreams. Also since I work in shifts it had helped me both falling asleep quicker and waking up less groggy in the early shifts. For me it's been doing miracles and I'll keep taking it daily just before going to bed.
this is accurate to my experience. melatonin was more directly accessible and much better at making me feel immediately sleepy than magnesium, but magnesium had incredible effects on the anxiety that kept me from sleeping in the first place. together they managed to cure my stress-induced insomnia within a few days.
I started taking Magnesium to help with migraines, and anecdotally, I did find it helped ward them off.
Thanks for the video team!
Had a sleep problem after getting Typhus. Magnesium and Gaba was one of the things that helped.
the research comparing the best types of magnesium compounds didnt test Magnesium Glycinate, which is one of the most popular "organic" types of magnesium available, and independent research also suggests its better absorbed than the inorganic types
I've been taking it for restless legs and it does seem to help.
im into weightlifting and i been seeing which supplements are useful vs not and as far as multivitamins: magnesium,zinc, and vitamin D have been some of the core nutrients(along with others ofcourse) mentioned and one of which for promoting sleep so i decided to give a shot. also did a little research on the forms and unfortunately most supplements offer the oxide version which isnt very useful. Love seeing this kind of content and scishow really gives me comfort knowing im learning the right things
I've been using it for years to lower water retention which decreases bloating and in turn makes my stomach and period issues less. But it's nice to know it does other things too :)
A lot of mouse models mentioned in this video
Has there been any studies of Magnesium absorption in humans?
yes in the links below the video
It’s working good for me thank you
Great topic. I eat about 4 servings of nuts a day. I probably get enough Mag but I gotta look into it. Thanks Scishow!
If you have a measurable deficiency, it seems obvious filling it should improve any associated symptoms. If you don't have a deficiency... more doesn't mean better. Your body can only use what it can use; the rest goes through you, or maybe accumulates, which is sometimes bad.
Magnesium deficiency is usually diagnosed by symptoms. Supplements are cheap and the likelihood of overdose is low with reasonable usage. You can have a normal blood test and still be deficient in total body magnesium, which there isn’t really a test for. The blood tests are more useful for diagnosing hypermagnesemia
Magnesium deficiency is difficult to measure, as the amount in serum doesn't correlate well with the total amount available to your body
@@collin4555 Yeah, I think you need full blood tests for an accurate picture.
@@solar0wind There's a few things you can do. If you suspect deficiency due to renal wasting, for instance, you can collect urine before and after supplementation, and measure how much it changes. Not very convenient though, and doesn't cover the majority of causes, but it's much more accurate where it does apply.
I’d love a bit more on how it interacts with muscles and migraine. I happened to just get home from an appointment where I was recommended magnesium for migraine, so knowing why it’s helpful would be nice!!
i'mma forward this to my family; we all need it for a myriad of other ailments we're dealing with :3
after not being able too sleep for 4hr and giving up, I went to the computer and started TH-cam only for this to be on my page, guess I have to buy some magnesium supplements and give it a try now.
Depends on the magnesium. Depending on the quality. One magnesium helps a lot wirh my headaches. The other will just put me to sleep.
Sulfate and oxide are laxatives. They arent meant to digest. Id even include citrate into that although it does help with mood. Theonate helps with sleep and mood, glycinate with all around health.
If you're going to pick one pick Glycinate. Its neutral and works well enough.
Magnesium + muscaria amanita have solved my issues with chronic insomnia.
Lol 🍄
Datura stramonium is where it’s _really_ at, friend. Nothing like it at all.
@@lmostlol NOT
@@lmostthat sounds like a really horrible idea
Muscimol is the ultimate sleep aid but it gets expensive if you’re getting gummies like me… I got whole dried var guessowii amanita as vacuum packed that I never tried because I don’t know how to dose
I recently started taking mg supps. my sleep quality improved dramatically. I don't need an alarm anymore to wake up, 7-6 hours are enough, and I became less anxious but I get irritated more often. and I don't feel tired anymore even though I do some heavy lifting during my lunch break.
I have multiple sclerosis and a slow digestive tract. I’ve been taking magnesium oxide supplements for a few years, which has helped. But now I think I may try some other forms. Thanks for the info!
@SciShow y’all should do a video about the universe 25 experiment
Thank you 🙏
I took a chemistry course that had a lab as well in college. One of the labs was to make a salt crystal. The start of it was to burn the magnesium. That's when I started to coughing so hard that I had to leave the room. I went to the bathroom and found that I had hives all over my face. I had to take an allergy tablet. I went back and showed the professor. He said he never seen anyone have an allergic reaction. It turned out I am pretty allergic to anything that has magnesium in it.
I started taking magnesium at night along with my other meds and melatonin. I mostly started because of the risk of deficiency snd was told by my dr it might help with severe period cramps. I will say, I have been having an easier time sleeping through the night. I have a fybro med that makes me tired, and melatonin which helps me get to sleep but I typically wake up in the middle of the night. It hasn't been happening lately.
The aesthetics of this show just keep getting better! Absolutely perfect shirt to match the new set, bravo 👌
I've had chronic insomnia since I was a kid. I only recently learned about magnesium deficiency and I'm 51. My sister told me about this magnesium oil spray she found on Amazon. I was shocked by how much it actually helped me sleep and relieved some of my MS and herniated disc (I have 5) pain. It didn't cure anything for me and I'm not saying it will, but even a little relief to me is HUGE. Then I got angry because why did none of my drs over my life even tell me about this??
I got it prescribed to me by my doctor when I tested low after my adhd diagnosis, sleep and anxiety are DRASTICALLY better.
I love your shirt
my doctor recommended I try magnesium supplements when I was having really bad PMS. i was skeptical, but it helped!!! my emotions are far easier to manage now in the run up to my period, and the anxiety and dread that used to follow me around for a week or more is now only around for a couple of days, and not as badly.
I like the new background
Back in my raving days I used to take magnesium every time I went to a rave as it helps conteract some of the negative effects of mdma
A while back I would buy "Seltin" mineral salt - it contains 50% NaCl, 40% KCl and 10% MgSO4 + a tiny bit of KI (Sodium Chloride, Potassium Chloride, Magnesium Sulfate and Potassium Iodine) but sadly it went out of production not long ago.
It was a great source of magnesium and balanced sodium/potassium.. I would suggest to look for something similar as a 'pure' NaCl replacement.
I'll give it a try.
Physician scientist here: two major components of sleep dysruption were missed in this video, and a large body of evidence had already been established to show magnesium's benefit.
The first is muscle tone. High dose magnesium reduces muscle tone. Muscles spasm in patients with spinal stenosis can be a major cause of delayed sleep onset and sleep arousal at night. Also, magnesium had been shown too relieve limb movement sleep disorders (eg. Restless Leg Syndrome) through this muscle relaxant effect.
The second area with even more research support, including multiple meta analyses, is in pain reduction. Magnesium is a moderator of chronic pain via the NMDA receptor in the dorsal horn lamina III of the spinal cord. Studies of the use of high dose magnesium while under anesthesia for a whole host of major surgery has shown reductions in narcotic use, lower pain scores at rest, and reduced development of chronic pain. Admittedly the magnesium was given IV at loading doses of 30-50 mg/kg, but it was promising enough to open new research into high dose orally administered magnesium for chronic pain.
I'm willing to bet that if these magnesium for sleep studies had been powered well enough to examine sub-groups, then we'd see sleep benefits in patients with anxiety as mentioned in the video, but also in patients with chronic pain, restless leg and other limb movement disorders of sleep, and patients with muscle spasms.
I've been taking a calcium-magnesium-zinc supplement for decades. I have never had a problem with insomnia. My motivation to begin taking this supplement was probably bone and brain function. It was so long ago that I don't precisely remember. I certainly would not have had any idea that magnesium might have any effect on insomnia.
Hi Savannah! I measure things in snooze lengths also lol
What about the topical spray of bioavailable magnesium chloride? I was hoping you would cover that as well.
I used to have very bad problems sleeping. I've found that taking with moderation a mixture of Calcium, Magnesium and some vitamin D whenever I didn't get enough sun exposure for the day made a huge difference. However taking too much would have the opposite effect. There really is a balance to achieve.
I've needed some sort of sleep aid since my dad got a TBI 3 years ago. I've managed to reduce my melatonin dose to 2.5mg at least.
I've been using magnesium for anxiety and depression regularly for well over 7 years now, starting in high school when I was hesitant to both go to therapy and try any kind of medication. It turned out to be a real life saver too when I headed out to college the next year and was totally isolated from everyone and everything I knew.
Plus, a warm drink when you're going through the ringer is going to have some soothing effect as well.
Oh, and I can also confirm that overdoing it will turn your insides into outsides!
I've been taking magnesium citrate for over six months now, in these giant horse pill capsules from Costco. It's supposed to be two pills for a dose, but I only take one, as that particular magnesium is also a good laxative. On the plus side, it works better than melatonin for me, and I have some pretty vivid dreams too.
Finally someone mentions my hero citrate!
Glycinate is mentioned a lot in the comments and I've had people rave to me about that form in Discord. Sadly it did absolutely nothing to help my insomnia! Read how glycinate targets the brain while citrate instead focuses on the gut. Gut is often called the body's “second brain.” I take two 200mg citrate pills before bed and I can FEEL when the muscle relaxing effect kicks in.
Ive also started taking it for migraines
Regarding sleep, magnesium puts me down hard and I sleep deeply; but the effects are comparatively short. I wake up early feeling well-rested. I don't take it regularly (I don't want to build up a tolerance) but I will take them when I need to be up early.
For longer sleep, I'll take a D3 or some kind of sleepy tea.
Most nights I try to fall asleep naturally.
You didn't mention magnesium l-threonate/ Magtein. It's the form that is best absorbed. It even crosses the blood-brain barrier, and it doesn't give you the runs. As a person with severe anxiety and CPTSD, I rely on it daily & highly recommend it.
I take magnesium for sleep as well as horrible migraines. It seems to help sometimes and thats good enough for me since i dont have a migraine medication
I have severe hormone issues and tend to have awful sleep before/during my period (which can last for 2-3 weeks). Taking magnesium really helps improve my sleep quality when I'm dealing with that mess.
Curious. Wonder if the MTFR mutation interferes with more than B vitamin uptake
I dont think I have ever noticed magnesium making my pts sleep any better or make them sleepy whenever I administer it. I give it orally and intravenously. Though i am often giving bigger doses. I am an ICU nurse.
I’m yet to find a mineral or micronutrient consciously thinking about which or taking a supplement for makes any difference that I can feel or measure compared to just eating food without thinking too much.
I make sure to supplement myself with as much organic magnesium as possible. But when I take my daily Grignard reagent, it really burns on the way down. Luckily the ether it's dissolved in anesthetizes me so it doesn't feel quite so harsh, but it's a serious fire hazard. And when I come to, it always gives me weird ether burps mixed with whatever hydrocarbon the Grignard released. Sometimes I feel like things in my body are getting alkylated too. Is this normal?
Your discust at "organic" vs organic chemistry is classic. I feel the same when some says "organic". I would like you to try and eat something inorganic.
*eats a pinch of salt*
If you have a magnesium deficiency from a bad diet, you should try to fix your diet. Nuts and seeds, and especially pumpkin and hemp seeds, have a really high magnesium content. Sunflower seeds gets the #1 Cheapo Choice Award.
About two years ago, I started taking vitamin D supplements almost every day. It felt fine, and the D level in my system went up (from < 20 to around 80), but I realised I hardly slept. During one of those sleepless nights, I became terribly worried, I read the literature on the matter, and learnt that D ‘consumes’ magnesium. Immediately, I rushed to the fridge, ate about 100 g of dark chocolate, and … slept … finally. Since that night, I only take Vitamin D supplements with magnesium supplements - without any apparent adverse effects.
So, I need to start chewing on road flairs. Seriously, just yesterday my doctor told me to take Magnesium supplement for three months. I have leg cramps and that is a cause of losing sleep. Perfect timing with this video. Thanks.
have been taking magnesium for the last 15 years before sleep to prevent night cramping in legs but i can tell you i think it helps, the days i dont take it i do have little bit worse time to fall asleep
extremely anecdotal but i’ve been taking magnesium before sleep for a few weeks and while it may not get me to sleep quicker, it really seems to correspond with much deeper sleep and more wacked out dreams!
From personal experience (anecdotal, naturally) I definitely started sleeping better after increasing my magnesium intake.
My doctor suggested magnesium glycinate to help me fall/stay asleep and to also help with my restless leg syndrome (a big contributor to my insomnia). The glycinate is more easily absorbed and less likely to act as a laxative than other forms of magnesium. I take it before bed with Vitamin D, and it truly does help!
I did not know this kind of thing has made it to TikTok but I'll share my Testimonial as I was trying to figure out non-medicated ways to ease my Anxiety and Depression:
it took a lot of trial and error and it still varies per brand but I've found Liposomal (so that it can bypass the blood-brain barrier) Magnesium L-Threonate makes a significant positive impact on both my Anxiety and Depression.
I don't really notice it from direct effects, but when I forget to take it and my other mood supplement of L-Dopa (Mucuna Pruriens extract/velvet bean), I notice I end up back in my anxiety loops and feeling more doomed than I should.
This combo has helped me more than the couple of medications I was able to try when I had access, plus they don't take 6 weeks to start working and there aren't any noticeable side effects either while taking nor when stopping.
Plus I workout often and part of the year have a tough manual labor job so the magnesium is also a great bonus in relaxing muscles and reducing injuries and strain! (But I also take BCAA recovery drinks that work well for this as well.)
WHO MOVED MY FREAKIN' CHEESE?
Off topic but I really am digging that shirt the presenter is wearing.
In the 60’s there was a product advertised on television called Phillip’s Milk of Magnesia. I think it was supposed to be a sleep aid or a laxative. It was a long time ago. A very old memory.
We have magnesium flakes in our well water that mostly gets filtered out. I wonder what kind it is, I sure don't sleep any better because of it.
Generally speaking, supplements are a mixed bag. Yes certain ones can be beneficial but most are either completely useless or just aren't taken up by the body well in the form they come in. It's always best to try and get nutrients from food because they will already be in a "bio-activated" form, a fancy term for "some plant or animal already captured it in a form your body can use". If you feel you need to bump up a certain nutrient in your diet, just find out which foods are rich in that and add them to what you eat.
I tried magnesium taurate for sleep and didn't notice any improvement. But, I almost certainly not magnesium deficient given my diet.
Duration/quantity of sleep doesn't connote quality of sleep in fairness.
My endocrinologist gave me that for my thyroid.... It worked, but I found out some doctors give it to their constipated patients. Nothing's come out solid in months,
I've had both anxiety and magnesium deficiency for years. They seem to appear together and worsen each other
Great video, Can you do a video on the Hydrogen Water please, been seeing it a whole lot but not sure of the science behind it!
You mean H2O?
How do you test anxiety in mice?
Marker behaviors. There will be a list of marker behaviors and they'll measure the frequency that the animal performs the behavior. They can use biometric markers as well. If you have pets I'm sure you could list their marker behaviors for anxiety.
Surely this video will let me achieve my true form: magnesium-based lifeform!
I tried the stuff for when ied got twitchy arms and legs but sadly it didn’t help with that as it was a different more bizarre thing causing the twitching.
I’m extremely sensitive to heat having always ran at a higher temp than most people (like in winter I can stand in a room in a star shape and the room will start to get warmer fast I’m basically a walking radiator) but the twitching was also caused by me having a messed up nervous system and some times I’ll just lay the wrong way and my internal organs will press a nerve cluster and minutes later voilà twitching arms and or legs and I then have to sit up and wait for the nerves to reset (no matter how tired I am) sometimes taking an hour or more but it’s not like I can sleep with my arms and or legs twitching me awake every few seconds.
Anyway I’ve probably still got them around and I do have problems going to and staying asleep so it can’t hurt to try it.