Friday, 1 March 2013

Today’s Usage Tip: Overcome Insomnia with Fruits and Vegetables rich in magnesium.

Although everyone occasionally has a sleepless night, frequent sleeping problems could indicate that you have insomnia. One possible explanation might be a deficiency in vitamins and minerals, particularly magnesium. Incorporating bananas, which contain approximately 40 milligrams of magnesium, into your diet might help improve sleep quality.

Insomnia
Insomnia is a disorder in which you have difficulty falling asleep, staying asleep or both. Symptoms include difficulty falling asleep regularly, daytime fatigue and awakening during the night. Insomnia can impact your quality of life and your ability to perform everyday activities. Common causes of insomnia include stress, anxiety, depression, caffeine intake and medical conditions, according to MayoClinic.com.

Magnesium
Scientists at Albert-Ludwigs-University in Germany studied the impact of magnesium therapy on patients with restless leg syndrome, a condition that often results in insomnia. Patients with insomnia due to restless leg syndrome were assigned magnesium orally daily for four to six weeks. At the end of the study, which was published in the August 1998 issue of “Sleep,” scientists discovered that participants experienced improvements in sleep quality and reductions in restless leg syndrome symptoms.

Incorporating a variety of whole grains and vegetables, particularly leafy greens, into your daily diet is an ideal way to meet your magnesium needs. If you have a deficiency, however, foods may not be enough to restore normal magnesium levels, according to the Office of Dietary Supplements. Magnesium supplements are available in many forms. Recommended types for best absorption include magnesium lactate, gluconate and citrate. Magnesium sulfate is typically contained in multivitamins and laxatives or added to baths. Some forms are absorbed through your skin. Because supplements contain varying amounts of magnesium, reading product packaging and abiding by your doctor's dosage recommendation is important.

Dosage for Children
Standard magnesium dosage for infants and children age 3 and younger is 40 to 80 mg per day. Children ages 4 to 6 may require 120 mg per day. Children ages 7 to 10 may require 170 mg daily. UMMC warns against giving your child magnesium supplements without your doctor's supervision.

Dosage for Adults
Standard magnesium dosage for adults involves 280 to 300 mg per day for most women and 270 to 400 mg per day for men. Pregnant females may require 320 mg per day. If you are breastfeeding, your recommended intake increases to 340 to 335 mg per day. Always work with your doctor to determine what dosage is right for you.
 
Clinical Evidence
In a study published in the "Journal of the American Geriatrics Society" in January 2011, 43 older adults suffering from insomnia took either a placebo or a supplement containing 5 mg of melatonin, which is a substance your body naturally produces while preparing for sleep; 11.25 mg of zinc, which supports immune function and cell division; and 225 mg of magnesium. Participants took the supplements an hour before bed for eight weeks. The supplements resulted in significantly improved sleeping capabilities compared to the placebo. After taking the magnesium-containing supplements, participants also exhibited more daytime alertness.
Sleep Quality
Researchers at the University of Pavia in Italy examined the effects of a food supplement containing 5 milligrams of melatonin, 225 milligrams of magnesium and 11.25 milligrams of zinc on insomnia patients. Subjects received a food supplement or a placebo daily one hour before bedtime for eight weeks. Scientists reported in the January 2011 issue of the "Journal of American Geriatrics Society" that those in the food supplement group experienced improvements in sleep quality compared with those who had a placebo.
Sources and Interactions
Besides bananas, magnesium can be found in legumes, nuts, whole grains and baked potatoes and is available in supplement form. Magnesium supplements may interfere with certain medications, including antibiotics and diabetes medications, according to the University of Maryland Medical Center. Consult your health care provider before taking any supplements.

Although full-fledged magnesium deficiencies are rare, according to the University of Maryland Medical Center, most Americans' diets do not contain optimum amounts. Severely low levels of the essential mineral can cause sleep disorders and symptoms that may disrupt sleep, including irregular heart rhythms, muscle spasms, restless leg syndrome, seizures and anxiety. Improving your magnesium intake through supplements may help prevent or reduce these symptoms.

Considerations
While calcium and magnesium may play a role in sleep disorders, you should not attempt to self-diagnose any nutritional deficiencies or use dietary supplements to self-treat your symptoms. If you suffer from chronic sleep problems, consult your doctor. Persistent sleep difficulties can be a sign of an underlying medical disorder. Inform your doctor if you choose to use any dietary supplements.
References
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