what magnesium supplement can I use to optimize sleep, cognition, and muscle growth/recovery ?
Sources:
For optimizing sleep, cognition, and muscle growth/recovery, specific forms of magnesium may be beneficial:
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Magnesium Threonate: This form is known for its ability to cross the blood-brain barrier, potentially enhancing both sleep quality and cognitive function. It's commonly taken 30 to 60 minutes before bedtime to promote deeper and quicker onset sleep. Some evidence suggests it could be neuroprotective, though primarily based on animal studies 1 2.
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Magnesium Glycinate/Bisglycinate: Another form that aids in sleep by enhancing the transition to rest and improving sleep depth. It is interchangeable with magnesium threonate in terms of promoting sleep without the cognitive enhancement attributes 1 3.
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Magnesium Malate: This form is particularly useful for muscle recovery and is known to be shuttled to the muscles more than the brain. It can reduce muscle soreness from exercise without causing sedation, making it a good option for physical recovery 2 3.
When considering supplementation, it's important to approach new supplements with caution and preferably under the guidance of a healthcare provider because of potential effects on heart rhythm and individual tolerance 2.
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