Magnesium: Sleep Quality, Muscle Function & Relaxation
1. What Is Magnesium?
Magnesium is an essential mineral involved in over 300 enzymatic reactions, including modulation of GABA and NMDA receptors that regulate neurotransmitter release and support circadian rhythm stability.
2. Clinically Demonstrated Benefits
2.1 Improved Sleep Quality
In a double-blind RCT of 500 mg/day magnesium supplementation for eight weeks in elderly individuals with insomnia, magnesium increased total sleep time by 17%, improved sleep efficiency, and reduced sleep onset latency versus placebo.
2.2 Muscle Relaxation & Cramp Reduction
Magnesium’s role as a natural calcium antagonist helps relax skeletal muscle and reduces frequency of nocturnal leg cramps in randomized studies of older adults.
3. Optimal Dosage & Timing
3.1 Dose
300–500 mg elemental magnesium daily.
3.2 Timing
Take 30–60 minutes before bedtime for sleep benefits; split doses if GI tolerance is an issue.
4. Safety & Side Effects
Magnesium is well tolerated up to 500 mg/day; doses above this may cause mild gastrointestinal discomfort (diarrhea, cramps).
5. Where to Find Magnesium in Maxine’s Burn
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Burn Sleep Protein: Includes 200 mg elemental magnesium per serving for enhanced sleep support.
