If you're an adult and have noticed your sleep quality declining over the years, you're not alone. Many people assume that sleeping worse is an inevitable part of aging, but according to Dr. Michael Bruce, known as "the sleep doctor", this doesn't have to be the case.
Why is magnesium crucial for adults' sleep?
As we age, our sleep becomes more sensitive to various factors, but this doesn't mean we should settle for poor rest. One of the most common deficiencies affecting sleep quality in older adults is lack of magnesium.
Magnesium is an essential mineral (not a vitamin) that:
- Calms the central nervous system
- Relaxes muscles
- Regulates melatonin production
- Can relieve restless leg syndrome
Several studies have shown that magnesium supplementation can significantly improve sleep in older adults. In one notable research study, participants who took 500 mg of magnesium daily experienced:
- Greater ease falling asleep
- Fewer nighttime awakenings
- Increased natural melatonin levels
Why do older adults often have magnesium deficiency?
There are several reasons why older adults are especially prone to low levels of this mineral:
1. Dietary and environmental factors
- Lower content in foods: Due to agricultural industrialization, soils are overexploited and contain less magnesium.
- Changes in diet: Older adults tend to consume fewer magnesium-rich foods.
2. Physiological factors
- Decreased absorption: With age, the body has more difficulty absorbing this mineral.
- Increased excretion: The kidneys may eliminate more magnesium through urine.
3. Medication interactions
- Some medications common in older adults, such as SSRI antidepressants (Zoloft, Prozac, Effexor), can reduce magnesium levels in the body.
Deficiency symptoms that can be confused with aging
It's important to recognize that several symptoms of magnesium deficiency can be mistakenly attributed to the normal aging process:
- Sleep disorders
- Chronic fatigue (asthenia)
- Emotional instability
- Cognitive alterations
How to effectively increase your magnesium levels
Food sources rich in magnesium
Although magnesium content in foods has decreased, here are some good sources:
- Fiber-rich foods
- Almonds and nuts
- Spinach and broccoli
- Soy and peanut butter
- Fish like mackerel
- Whole grain bread
- Dairy products
Supplementation: The most effective approach
To correct a magnesium deficiency, supplementation is often necessary. However, not all supplements are created equal:
Recommendations for choosing the right supplement:
-
Start with magnesium glycinate:
- It's gentlest on the stomach
- Reduces the risk of diarrhea (common side effect)
-
Progress gradually:
- Once your body adapts, you can try a combination of glycinate and citrate
-
Verify quality:
- Look for guarantee seals like United States Pharmacopeia (USP) or National Sanitation Foundation (NSF)
- These certify that the product has passed additional quality tests
Recommended dosages by gender
- Women: approximately 250 mg daily
- Men: between 300-350 mg daily
Important tips:
- Start with the lowest dose and increase gradually
- Take it preferably at night
- Always consult with your doctor before starting any supplementation
A natural alternative: Banana tea
If you prefer natural options, Dr. Bruce shares a simple but effective recipe:
- Get an organic banana
- Wash it well and cut it in half (with peel)
- Boil the halves in 4-5 cups of water until the water turns brown
- Drink the resulting water
This tea is not only rich in magnesium but contains phytosteroids that significantly improve absorption of the mineral.
Conclusion
You don't have to accept poor quality sleep as an inevitable part of aging. Magnesium deficiency is a common but easily correctable problem that may be affecting your rest.
Incorporating magnesium-rich food sources and considering appropriate supplementation can make a significant difference in your sleep quality. As always, consult with your doctor before starting any supplement, especially if you take medications for blood pressure, anticoagulants, or diabetes.
With proper care, older adults can enjoy restorative, quality rest, thus contributing to better overall health and quality of life.