The healthy living trend is under control: Is magnesium the solution to sleep problems?

Yes, Fankhauser says a magnesium preparation can help with these problems: “Since magnesium helps relax the muscles and nervous system, stress levels in the entire body are reduced.” This means you may fall asleep better, stay asleep, and be less anxious. “It is beneficial to take magnesium after dinner, so you can benefit from its relaxing effect at night.” Taking magnesium alone is not enough to treat severe anxiety or sleep problems, Fankhauser says.

“In living conditions where the body requires a higher than average amount of magnesium and food intake is not sufficient,” says Fankhauser. This is the case, for example, during pregnancy and breastfeeding, or when you exercise frequently and lose a lot of minerals through sweating. According to experts, older people also need more magnesium because they no longer eat such large portions. “Research also shows that high doses of magnesium can reduce the frequency and intensity of migraine attacks due to its positive effect on the nervous system.”

According to Fankhauser, the following magnesium intake is recommended:

• For women: 300 milligrams per day
• for men: 400 milligrams per day
• For pregnant women: 310 milligrams per day
• For breastfeeding women: 390 milligrams per day

The expert says that men generally need more magnesium than women because they have more muscle mass and increased energy consumption. Magnesium preparations in the form of water-soluble effervescent tablets usually have a higher dosage than tablets.

“A magnesium overdose is unlikely because the body excretes excess magnesium very quickly through urine and feces,” says Fankhauser. Therefore, gastrointestinal complaints such as diarrhea or bloating are the most common side effects of too much magnesium. According to experts, people who already have low blood pressure should be careful when taking magnesium supplements. “Because magnesium lowers blood pressure, high amounts can cause dizziness,” says Fankhauser.

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According to Fankhauser, if there is a magnesium deficiency in the body, muscle pain, cramps or neck tension often occur. Other symptoms of magnesium deficiency include fatigue, fatigue, irritability, sleep disturbances or cardiac arrhythmias.

“Magnesium deficiency often occurs when someone diets or follows a one-sided and unhealthy diet,” says Fankhauser. Some underlying diseases, such as thyroid disease, may also cause the body to not absorb enough magnesium through food. According to experts, high alcohol consumption poses another risk for magnesium deficiency, as the mineral is increasingly excreted through the kidneys.