What type of magnesium for restless leg

Two popular products that are used include magnesium citrate and magnesium oxide, both of which are more commonly used as diuretics for people experiencing constipation. However, this is not the best kind of magnesium for restless legs. They actually go right through you causing your body to flush out whatever else may be in your digestive tract as well.

In addition, you will get the benefits of consuming malic acid, an important nutrient in the body that helps with the process of transforming the food that you eat into a source of energy for the body.

Malic acid is the sourness you taste when biting into an apple which makes it much easier for the body to recognize and assimilate. This substance is one of the only substances available that can magnetically pull aluminum from your tissues and help neurotransmitters function the way that they are supposed to, which makes it a great magnesium for restless leg sufferers. Older adults are at added risk because of decreased absorption of magnesium with age and renal insufficiency.

Magnesium is essential for every stage of sleep because of its neuroprotective effect of slowing the metabolic process, lowering brain temperature, and regulating hormones responsible for sleep onset. Magnesium is also known to cause muscular relaxation, which may help with falling asleep. There are two hormones that are affected by magnesium levels: cortisol known as the stress hormone and melatonin which helps regulate sleep patterns.

Magnesium has been reported to decrease cortisol, thereby promoting relaxation and sleep. Magnesium is vital for the function of gamma aminobutyric acid GABA receptors in the brain, which initiate sleep. Sufficient magnesium is required to regulate all hormones in the body.

With age, the natural decline of these hormones worsens if there is not enough magnesium. You can find magnesium in foods, some bottled water, dietary supplements and medications antacids and laxatives. Green leafy vegetables, cereals and fortified foods are good sources of magnesium.

Foods containing fiber usually have some magnesium. Keep in mind that food processing removes magnesium. Many foods drain the body of magnesium and should be avoided, especially by people who have low magnesium levels. These foods include carbonated beverages, sugar, high-carb foods, caffeine and alcohol. Also, some medications will deplete the body of magnesium including diuretics, cardiac medications, asthma medications, birth control medications and estrogen.

Calcium and magnesium have an inverse relationship, so if you take calcium supplements, then your magnesium level could be low. You may also consider taking a supplement.

Recommended chelated forms include magnesium citrate, magnesium ascorbate, magnesium orotate, magnesium glycinate, or a combination of these. Beware: some people are more sensitive to the citrate form. Meanwhile, others find the glycinate form offers the fewest side effects. The recommended daily amount of elemental magnesium in a supplement form is between to mg daily for adults.

Taking it at bedtime should benefit sleep. Some doctors recommend taking magnesium as a separate supplement rather than relying on the dose in a multivitamin supplement.

You can take too much magnesium in an oral supplement, however. Side effects include diarrhea, nausea, and abdominal cramping. If this is the case, a spray or gel form of magnesium applied topically at bedtime to a key area, like the calves or arches of the feet, may be a safer, more comfortable way to supplement with magnesium. Another pleasant way to enjoy supplementing with magnesium is through the use of Epsom salts for baths or foot soaks.

Epsom salts is another name for magnesium sulfate. While over-the-counter magnesium is generally recognized as safe GRAS , you can still get too much of a good thing.

Very high doses of magnesium more than 5, mg daily can lead to magnesium toxicity, which can threaten kidney health. By providing your email address, you are agreeing to our privacy policy.

We never sell or share your email address. It is a deficiency of magnesium that can cause sleep issues. The most common recommendation for RLS when it comes to supplementing with magnesium is magnesium citrate. It is the one you will commonly buy at the local pharmacy. If you do have these side effects it is recommended to lower your dosage because you may be over your daily limit.

However, if you are like me, you are quite "sensitive" to magnesium citrate at pretty much any dosage at all. I have tried taking it with food and at different times in the day. I have IBS irritable bowel syndrome so perhaps that is why it is such an issue for me. I have tried a magnesium spray that avoided these side effects. What I noticed about the spray is that it actually could help with my RLS if the symptoms were mild and if I used it pretty much right away.

That is what gave me some indication magnesium might be worth further exploration. With magnesium citrate not being an option for me, I went with another magnesium: magnesium glycinate. An interesting perk for this one is that it is used for improving sleep. There is little research on it as of yet but it is suggested for its relaxing properties to help with insomnia , stress, anxiety, and depression.

Perhaps that makes it an excellent choice for RLS for simply its calming effect and assistance with insomnia.