health
Half of Serbia Takes Magnesium and Zinc Before Bed: Here's Whether You've Been Misled All Along
Magnesium and zinc are popular dietary supplements.
TL;DR
- Magnesium aids sleep by regulating stress hormones like melatonin and GABA, promoting relaxation, and easing muscle tension.
- Zinc helps create and regulate sleep and mood hormones such as serotonin and melatonin, and influences the brain's sleep-wake cycle.
- Magnesium may be more beneficial for those who have trouble falling asleep, while zinc could help those who wake up feeling unrefreshed.
- Low levels of magnesium or zinc can indicate a deficiency that supplementation might address.
- Recommended daily upper intake limits are 350mg for magnesium and 40mg for zinc from supplements, with potential gastrointestinal side effects for both.
- Both magnesium and zinc are generally safe to take together, but monitoring for side effects is advised.