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Magnesium & 5-HTP for sleep support

Posted on February 15 2019

Magnesium & 5-HTP for sleep support

 

Two key supplements for naturally supporting sleep and relaxation are magnesium and 5-HTP. Both are important for making sure you get enough quality sleep and can help reduce fatigue and tiredness. If you’re feeling run down or exhausted, a good night’s sleep really can do you a world of good. These two sleep-supporting supporting supplements could be just what you need to ensure you’re getting sounder, healthier sleep. 

 

 

The magic of magnesium 

Magnesium plays a critical role in energy production, helping our bodies release energy from the food we eat.[1] This goes a long way in reducing tiredness and fatigue. This essential mineral not only helps you fall asleep in the first place, but also helps you enjoy deeper, more restful sleep.

Those with low magnesium levels often experience restless sleep, waking up frequently during the night, and insomnia is a common symptom of magnesium deficiency.[2] Maintaining healthy magnesium levels often leads to deeper, sounder sleep by keeping up healthy levels of GABA, a neurotransmitter that promotes relaxation. It’s also thought that magnesium plays a role in regulating melatonin, the sleep hormone, helping to maintain a healthy sleep-wake cycle.[3]

 

 

In order to fall asleep and stay asleep, your body and brain need to relax.  On a chemical level, magnesium aids this process by activating the parasympathetic nervous system[4], the system responsible for calming and relaxing us. If part of you is tight, irritable, crampy, or stiff – whether it’s a body part or even a mood – magnesium can help your body and mind to relax. It has a soothing effect on your nervous system and muscles, aiding relaxation all over your body.[5]

Your digestive tract can benefit from all this relaxing, too. With magnesium, bowel movements become easier, constipation is eased and your food digests more easily.[6] Pain can also be relieved, as this relaxation mineral can ease nerve disturbances that lead to cramps and spasms.

There are different types of magnesium that you can supplement for better sleep and relaxation. Our chelated version, Magnesium Glycinate, is one of the easiest types for your body to absorb, so is the perfect option for a nutritional supplement. 

 

 

Serotonin & sleep

5-HTP is also great for sleep support. It’s a naturally occurring amino acid that our bodies use to produce serotonin, a chemical messenger that send signals between nerve cells. Low serotonin levels are often associated with sleep disorders, anxiety, weight gain and other negative health issues[7], so increasing your body’s production of serotonin can have various benefits.

Serotonin influences sleep and sleep-wake cycles in many ways, one of these being though its relationship with the ‘sleep hormone’ melatonin. Healthy serotonin levels are essential for maintaining healthy melatonin levels, and both are crucial for sleep and a well-functioning bio clock.[8] With its ability to increase serotonin, 5-HTP supports a neurochemical process that can enable high-quality sleep and keep the body’s bio clock in sync.

Serotonin production declines with age, and at any age levels can be affected further by stress. Low levels of serotonin are most commonly shown by low mood, anxiety, and insomnia.[9] They can also lead to various other complaints and disorders, so it’s important to keep your serotonin levels healthy. 5-HTP keeps your serotonin levels on the up, and in doing so can help combat mood and sleep issues.

 

 

5-HTP isn’t found directly in food, so a supplement is the best way to benefit from the positive effects it can have on your sleep and mood. Sleep deprivation can have a huge impact on your quality of life, behavior, mood and health, so it’s important to give your body the relaxation and rest it needs to function properly. Many health conditions are rooted in lack of proper sleep and 5-HTP offers a safe, easy starting point for addressing sleep issues and having a positive impact on your health and wellness.

Better together

Both magnesium and 5-HTP can get your body back on track through improving your quality of sleep and allowing proper relaxation. A good night’s sleep is incredibly important for your mental and physical health. Lack of sleep over time can affect how well you think, react, work and learn. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information, so if you’re sleep deficient, you might have trouble making decisions or solving problems, amongst other issues. Getting enough restful sleep ensures your body and mind function properly throughout the day, ensuring you’re performing to the best of your ability.

 

 

What to remember

A supplement can help improve your quality of sleep and in turn, your energy levels. However, if you’re getting enough healthy sleep and still struggling with extreme tiredness, make sure to consult your GP for more in-depth advice.

 

 

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[1] https://www.cncahealth.com/critical-role-magnesium-health/

[2] https://www.sciencedirect.com/science/article/pii/B9780124201682000314

[3] https://www.psychologytoday.com/gb/blog/sleep-newzzz/201805/what-you-need-know-about-magnesium-and-your-sleep

[4] https://www.ncbi.nlm.nih.gov/books/NBK507250/

[5] https://books.google.co.uk/books?id=iUCx1dwWr7kC&pg=PA302&dq=magnesium+effect+nervous+system+and+muscles&hl=en&sa=X&ved=0ahUKEwijku_qvs_gAhWhoXEKHcSTAGEQ6AEILzAB#v=onepage&q=magnesium%20effect%20nervous%20system%20and%20muscles&f=false

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/

[7] https://www.medicalnewstoday.com/kc/serotonin-facts-232248

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/