How much magnesium for insomnia??

[grumpygirl]

Just wondering if anyone knew the proper amount of magnesium to take to help with sleep problems. I have problems falling asleep and staying asleep and I read somewhere that magnesium can help. Any suggestions?? Thanks-GG

[Bright Choice]

Here's a great source: The Magnesium Miracle by Dr. Carolyn Dean - MD and Naturopath. If you get the book, get the more recent paperback - even that one is not totally up to date with her recommendations. She is very very specific in terms of how much and what kind. Even references mg baths (which I do- think epsom salts) and mg "oils" to rub on skin (I do that too). Both are great because too much mg by itself can cause diarrhea. Take a look at http://www.drcarolyndean.com. I use the mg to help with RLS. If you are interested, PM me and I will send you a pdf from her. Based on experience and from what I hear from others - just buying some mg in a health food store won't necessarily do you much good.

[jules]

please be aware that too much magnesium can cause havoc with your heart - talk to your doctor about how much and watch for arrhythmia

[pap4life]

Amen jules...you are spot-on! Be careful with additives.

[jules]

Amen jules...you are spot-on! Be careful with additives.

my own heart doesn't care for magnesium supplements - I would suggest trying to do what I am trying - get some high Mg foods in your diet - pumpkin seeds are great - here is one link (there are many) with some Mg info and foods high in Mg (go all way to bottom).

http://whfoods.org/genpage.php?tname=nutrient&dbid=75

[LSAT]

I have occasional arrhythmias...my doctor told me to be careful of supplements. He mentioned magnesium

[chrisp]

Make sure you take some Vitimin D with it. I take 5000 units. Take it with your daily calcium pill. In fact it (Mg)is part of many calcium supplimentsThe D will help your sleep. Don't take it within 4 hrs of heart meds .

Tryptophan works well to put me to sleep. Also 5hcg but dont take it with the trypto. For Guys zinc works well. Helps keep estrogen down.

Good luck,

Chris

[Taff]

I've used magnesium, melatonin and B6 to help with insomnia. This combination especially quiets down sleep-onset hypnic jerks, and periodic limb movement, at least, by my observations.

From my experience, the 3 work better together than just Mg or melatonin alone. In fact, for my husband, this combo works better than Ativan. (In his case, I suspect that his heart meds made these sleep-onset problems/insomnia much worse.)

Generally, I stay away from the typical magnesium oxide, as that form is not absorbable as other forms (i.e. Mg- citrate, malate, gluconate, orotate, sulfate.)

http://www.ncbi.nlm.nih.gov/pubmed/21226679
In this study, they used (5 mg melatonin, 225 mg magnesium, and 11.25 mg zinc, mixed with 100 g of pear pulp) in the long term care facility to treat primary insomnia.

You may not be in that population, but maybe can get some idea of dosage.

To those people having arrhythmia issues, take a look at your dietary/multivitamin Manganese intake, as this competes with heart magnesium stores and can create problems, especially if your dietary intake of magnesium is low. Electrolyte balance is critical for the electrical system, and not just magnesium, but potassium, sodium and calcium as well.

As always, you should talk to your doctor and ask them about supplementation... not before you have done your own research and homework however.