How to ease into magnesium<\/p>\n
Not even the most enthusiastic magnesium advocates believe it is the universal antidote to insomnia. Success stories are anecdotal, and what works for me might not work for you. But even the most skeptical doctors I talked to agree: Because there are so few side effects, it\u2019s worth testing to see if magnesium helps you sleep better.<\/p>\n
\u201cIt\u2019s cheap and has low risk \u2014 the only possible side effect is loose stool \u2014 so it makes sense to try before putting [patients] on a prescription medication,\u201d says Werner, who has recommended magnesium to almost all his sleep patients. Of those who have continued to take magnesium, \u201cmore than half have noticed a significant effect,\u201d he says. If you want to try it, here\u2019s how to start.<\/p>\n
1. Pick the right pill<\/p>\n
Magnesium comes in many forms, and none of them have a better proven track record than another when it comes to sleep. \u201cMagnesium is magnesium,\u201d says Gurubhagavatula. But magnesium oxide, the cheapest form of the mineral, is hard for many people to absorb, and it can cause diarrhea. Magnesium glycinate, which is made by combining magnesium with the amino acid glycine, is much easier on most stomachs and less likely to cause gastric distress.<\/p>\n
2. Time it right<\/p>\n
If you\u2019re taking magnesium specifically to sleep better, you can take it 30 minutes before bedtime. If that isn\u2019t convenient, then take it earlier. Its effects are gradual, so it isn\u2019t like taking a sleeping pill in the middle of the day. Taking magnesium with a meal or a snack can reduce the chance of stomach problems, and eating it with foods full of healthy fats, like nuts or avocados, can help your body absorb it faster.<\/p>\n
3. Start low<\/p>\n
The most controversial variable is how much magnesium to take. If you eat a lot of magnesium-rich foods (including pumpkin seeds, almonds, spinach, soy milk, beans, yogurt and bananas), you don\u2019t need as great an amount. A simple magnesium blood test can measure whether you\u2019re deficient in the mineral and how much supplementation you need. Werner starts patients at 400 mg. If there\u2019s an immediate salutary effect, he doesn\u2019t go higher. But if the insomnia persists and the patient hasn\u2019t developed stomach reactions, he might double or triple the dose. \u201cSome people benefit from a lower dose, but many don\u2019t get a good effect until we push their dose to a higher level,\u201d he says. And on this topic, enthusiasts and skeptics agree with an old medical adage: Start low and go slow.<\/p>\n