What magnesium supplement can I use to optimize sleep, cognition, and muscle growth/recovery?
Sources:
To optimize sleep, cognition, and muscle growth/recovery using magnesium supplements, the following insights from can be considered:
- Sleep Enhancement: Magnesium Threonate (also referred to as Magnesium 3 and 8) and Magnesium Bisglycinate can increase sleep depth and reduce the amount of time it takes to fall asleep. They are thought to assist in transitioning into sleep by engaging the GABA pathway, which helps to turn off certain areas of the forebrain 1.
- Cognitive Support: Magnesium Threonate has been highlighted for its potential role in supporting cognitive function and neuroprotection, although there is less data available for these effects 2.
- Muscle Recovery: Magnesium Malate appears to be preferentially shuttled to muscle tissues rather than the brain, which makes it more useful for muscle repair 1.
When considering using magnesium supplements, advises checking with a healthcare provider, especially as magnesium can affect heart rhythm and other bodily processes. Furthermore, it is recommended to use magnesium supplements cautiously and not to rely solely on them for improvements, considering that individual responses to supplementation can vary.
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