Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time.

Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely.

This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative.

The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle.

This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep.

Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself.

Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin.

This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax.

In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.”

The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies.

Different ways, different uses

Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change.

Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles.

What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits.

Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin.

This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use.

The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others.

The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting.

In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular

Image | Vladislav Musekov / Beelith USA