Magnesium + Melatonin

Magnesium L-threonate has become popular for its cognitive and sleep-enhancing benefits. Unlike other forms of magnesium, which are primarily known for muscle relaxation and digestive support, magnesium L-threonate is unique in its ability to cross the blood-brain barrier. This makes it particularly effective for supporting brain health, cognitive function, and, importantly, improving sleep quality. If you're considering magnesium L-threonate to help with better sleep, Organika’s Magnesium L-Threonate Capsules are specially formulated for superior absorption of this vital mineral. Here's what you need to know about its benefits and how much you should take. Why Magnesium L-Threonate for Sleep? Magnesium is essential for numerous biochemical reactions in the body, including those that regulate the nervous system and promote restful sleep. Magnesium supports neurotransmitters like GABA, which helps calm the brain and prepare it for sleep. What sets magnesium L-threonate apart is its ability to reach the brain more effectively, improving cognitive function and reducing anxiety, stress, and symptoms of insomnia. Since sleep quality is closely tied to mental relaxation, magnesium L-threonate can be a powerful ally in improving your overall sleep patterns. Each serving of Organika’s Magnesium L-Threonate Capsules contain 50 mg. 50 mg is the amount of elemental magnesium found in each capsule, not the amount of magnesium l-threonate. This can be confusing and important to note when comparing products. Because it is easy to absorb and crosses the blood brain barrier, you can benefit from a larger percentage of the magnesium than other harder-to-absorb forms. In capsules of 50 mg, you can start slow with one capsule and work your way up to three capsules, determining your optimal dose for maximum benefit. This upper dose provides 150 mg of magnesium. Supporting Research on Magnesium for Sleep Several studies have explored the impact of magnesium intake on sleep quality: A 2021 longitudinal study found that higher magnesium intake was associated with improved sleep quality and reduced risk of short sleep duration (less than 7 hours). This suggests that magnesium may play a role in supporting longer, more restorative sleep. In 2018, another study noted that higher dietary magnesium intake was linked to a lower likelihood of daytime drowsiness, indicating that magnesium might help regulate sleep-wake cycles in women. A clinical trial from 2010 showed that magnesium supplementation improved sleep quality and increased magnesium levels in red blood cells, although the placebo effect was also observed in this study. While more research is needed to establish definitive conclusions, these findings indicate that magnesium, particularly in bioavailable forms like L-threonate, can support better sleep. Recommended Dosage for Sleep The appropriate dosage of magnesium L-threonate for sleep will vary depending on individual needs and health conditions. However, research and expert recommendations provide a general guideline for how much to take: Standard Dosage: The typical dosage is 1,500 to 2,000 mg of magnesium L-threonate per day, which provides about 144 mg of elemental magnesium. 3 capsules of Organika Magnesium L-Threonate contains 150 mg of elemental magnesium. This dosage has been shown to be effective for cognitive support and improving sleep quality. Split Doses: For best results, it’s recommended to divide the dosage into two or three servings throughout the day. For instance, taking 1,000 mg in the morning and another 1,000 mg in the evening helps maintain consistent magnesium levels while also preparing your brain for sleep. For Sleep-Specific Benefits: If you’re taking magnesium L-threonate primarily for sleep, you might benefit from a slightly higher dose in the evening. Taking 1,000 to 1,500 mg an hour before bed can help you wind down and promote deeper, more restorative sleep. For comparison, studies assessing the safety of magnesium supplementation report that up to 3,000 mg of magnesium L-threonate daily (equivalent to 250 mg of elemental magnesium) is considered safe, based on findings from Turck et al. (2024) What to Expect Here’s what you might experience: After 1-2 weeks: Many people report feeling more relaxed and having an easier time falling asleep. During the day, you may also notice improvements in mental clarity and reduced brain fog. After 4-6 weeks: You may start to experience deeper, more restorative sleep. Waking up refreshed and energized could become more consistent as your magnesium levels normalize. Are There Any Side Effects? Magnesium L-threonate is generally well-tolerated. However, as with any supplement, taking too much can lead to side effects such as headaches, daytime drowsiness, or mild gastrointestinal discomfort. To minimize the risk of side effects, start with a lower dose and gradually increase it based on how your body responds. If you have any underlying health conditions or are on medications, it’s always best to consult a healthcare provider before starting supplementation. Final Thoughts Magnesium L-threonate is a promising supplement for those looking to improve their sleep, particularly if stress or cognitive issues are impacting your sleep quality. With its ability to cross the blood-brain barrier and support brain health, it offers unique benefits for mental relaxation and restful sleep. For most people, the recommended dosage of 1,500 to 2,000 mg daily can help promote better sleep patterns, with higher doses in the evening offering additional sleep-specific benefits. Based on current research, magnesium appears to be an effective, natural way to support longer and better-quality sleep . As always, it’s important to find what works best for you, and magnesium L-threonate may be just what you need to start enjoying deeper, more restful sleep. Magnesium L-threonate  is highly absorbable, and can cross the blood brain barrier, having a greater effect on memory. It has been shown to increase short and long term memory. If the central nervous system are your weak link, Organika’s Magnesium L-Threonate Capsules are the choice for you. References https://www.semanticscholar.org/paper/Association-of-magnesium-intake-with-sleep-duration-Zhang-Chen/4e35a98eeb1d0722ca381a2736f2efdd7b1003cb https://www.semanticscholar.org/paper/Magnesium-Intake-and-Sleep-Disorder-Symptoms%3A-from-Cao-Zhen/d779aa5a734f6536ce0c1e56d0064d22471de5ff https://www.semanticscholar.org/paper/Magnesium-(Mg)-supplementation-improves-magnesium-Nielsen-Johnson/ad163e90bb025fe5d74bfe02e258cb84315814a7  

Sleep isn't just downtime for your body and mind—it's a powerhouse of recovery, regeneration, and long-term health. Quality sleep affects nearly every system in the body, from brain function and hormone balance to immune support and emotional wellbeing. When we get quality sleep, we think more clearly, perform better, and handle stress more effectively.  Fun Facts About Sleep:  The average person spends about one-third of their life asleep.  During deep sleep, your brain consolidates memories and your body repairs tissues.  Lack of sleep for just one night can reduce cognitive performance as much as being legally drunk.  Why It's Hard to Improve Sleep  Many people face sleep challenges, including:  Racing thoughts and anxiety  Screen exposure before bed  Nutritional deficiencies  Irregular schedules or shift work  Improving sleep can be hard because it often requires adjusting multiple aspects of our lifestyle. Breaking old habits like late-night scrolling or caffeine overload takes time and consistency.    Tips to Building a Better Sleep Routine (and keeping it for 21 days so it sticks)  Set a Sleep Schedule: Go to bed and wake up at the same time daily, even on weekends.  Create a Wind-Down Ritual: Dim the lights, do gentle stretches, or read a calming book 30 minutes before bed.  Power Down Devices: Avoid screens an hour before sleep to help melatonin production.  Keep Your Room Cool and Dark: Optimize your sleep space for comfort.  Use a Sleep Tracker: Measure your progress and make adjustments.  Support Your Sleep Journey with Organika  Complement your routine with Organika’s gentle, effective supplements built to help calm your mind and body:  Ashwagandha: Helps your body adapt to stress and promotes relaxation  Magnesium Bisglycinate: Supports muscle relaxation and reduces nighttime cramps  L-Theanine: Encourages a calm, relaxed state  Mind Calm: A unique blend of ingredients to ease tension and improve sleep quality  Visit our curated Better Sleep Collection to find everything you need.  Movement for Better Sleep  Regular physical activity can improve sleep quality and reduce insomnia:  Try yoga or tai chi in the evenings  Light walks after dinner help digestion and cue your body to relax  Avoid high-intensity workouts too close to bedtime Meal Ideas and Recipes  Your diet plays a major role in sleep hygiene. Here are a few ideas:  Dinner: Grilled salmon, quinoa, and steamed broccoli  Snack: Banana with almond butter (natural source of magnesium)  Drink: Chamomile or lemon balm tea before bed  Better sleep is within reach—just 21 days away. Start now and feel the difference. References  Lo, J. C., Ong, J. L., Leong, R. L., Gooley, J. J., & Chee, M. W. (2013). Cognitive performance, sleepiness, and mood in partially sleep-deprived adolescents: The need for sleep study. PLOS ONE, 8(8), e72832. https://doi.org/10.1371/journal.pone.0072832 

When it comes to sleep, it is not only important that you are getting enough, but it is also important that are you getting good quality sleep. Sleep is important for physiological reactions all throughout the body, such as hormone regulation, mediating mood, and healing and supporting our immune system. Basically, if your sleep is off, everything will be out of balance. In North America, it is more common than ever for individuals to be sleep deprived. This may be due to many different factors. It really comes down to the health, environments and lifestyles of the individual experiencing sleep issues. There are some common practices that can help improve the quality of a person’s sleep. Below are what I find to be most important when working towards a healthy sleep regime.   1. Blue Light Blocking In today’s society, we are surrounded by blue light; both natural sources such as the sun, as well as unnatural sources like LED lights. Backlit devices (blue light) is artificial light that surrounds us in our homes and is on all screens including smartphones, TV’s, tablets and computer monitors. Staring at these screens into the evening hours can be disruptive to our hormones that play a role in helping us fall asleep. Melatonin is an important hormone involved in helping us to fall asleep and stay asleep. Melatonin is produced in a small part of the brain called the pineal gland. The production of this hormone is stimulated by our natural circadian rhythm regulated by the setting of the sun.  When it gets dim out, melatonin is produced making us feel sleepy. If instead we are staring at and surrounded by bright lights come sunset, our melatonin production is inhibited, and we struggle with falling asleep.   Consider the below modifications to help keep your melatonin regulation optimal: No screen time two hours before bed. Depending on current habits, this may be something you take small steps to work towards. Start small such as 30 minutes and work your way up to two hours. Unless you have the latest iPhone that automatically is programmed with a blue light filter, you can download an app called f.lux for all of your screen devices. This blue light concept is not new, and there are programs and apps available to filter the blue light from your screens. Consider putting a few red lightbulbs in lamps around your home. When the sun begins to set, turn off the main lights and switch on the red lamps instead. Putting salt lamps near the bed or in the bathroom for those middle of the night trips is a calming way to see your surroundings without stimulating yourself too much in the night with blue light. Another option to block blue light is to buy blue light blocking glasses. You can purchase those on Amazon or at your local department store. You can purchase some orange safety glasses and wear them in the evening hours. The shade of the glasses will block blue light. You may look funny, but trust me, your sleep health is worth it! 2. Make your room sleep-friendly Blackout your room. This means putting up blackout blinds and place a towel in front of the door where light might shine in. There is a ton of research on the adverse effects of even a small amount of light exposure while you are asleep. Light exposure in the middle of the night may make for a groggy morning. Do your best to make your sleeping accommodations as dark as possible. Keep your room simple. You should use your room for sleeping and cuddling only! Try and avoid studying or doing work-related tasks in your bedroom. Keep your bedroom free of clutter. Leave the technology out of the bedroom. 3. Create healthy habits that will enhance your sleep quality Practice going to bed and waking up at the same time every morning. When you are trying this keep in mind that if you are not falling asleep after 30 minutes, it is best to get out of bed and go back when you are ready to sleep. However, if you get up and out of bed, remember your blue blight blockers! When you wake up in the morning, expose yourself to natural light. Head outside for an early morning walk. Exposing yourself to early morning light for as little as 20 minutes will help regulate your natural circadian rhythm. Eat your last meal at least 3 hours before bedtime. This is important because digesting food takes a lot of energy. If you eat close to bedtime, your body’s energy will go towards digesting and absorbing food instead of other actions such as efficiently producing hormones that help you with sleep. Meditate before bed. Try and slow down your mind in the evening. If meditation is not your jam, try reading a book or magazine. Sleep is important! When we are not sleeping properly we will notice it! Weight gain, negative mood changes, and weakened immunity are just some examples of the many problems we encounter with poor sleep quality. The above lists are suggestions that may help to improve your sleep, starting with incorporating one or two small things into your daily routine is a step in the right direction for improved sleep quality. Depending on each individual, there are many ways to help improve sleep quality including supplementing with vitamins, minerals and herbs. If you struggle with sleep it is best to talk to your Naturopathic Doctor to find a health regime that best suits your unique needs. Sleep well, be happy, be healthy! Amy is a certified nutritionist with over 7 years of experience working in the health and fitness industry. She is currently in her third year as a Naturopathic Medical Student and has a special interest in gut and brain health. Find her on Instagram: @amy_kwilson