Can You Take Tart Cherry Juice And Magnesium For Sleep?

Today, the search for natural sleep aids has become more common, with Tart cherry juice combined with magnesium standing out. However, many people wonder about the real effects of this combination. This article will address and analyze this question: Can You Take Tart Cherry Juice And Magnesium For Sleep?

Understanding Tart Cherry Juice

What Is Tart Cherry Juice?

Tart cherry juice is extracted from Montmorency cherries, a type of cherry rich in natural melatonin, a hormone that regulates sleep [1]. This juice also contains antioxidant properties from Montmorency cherries, providing additional health benefits.

Tart Cherry Juice Benefits For Sleep

A study on tart cherry juice's impact on sleep concluded: “These data suggest that consuming concentrated tart cherry juice increases exogenous melatonin levels, benefiting sleep duration and quality in healthy men and women and may be useful in managing sleep disorders” [2].

Specifically, in the study, 20 volunteers were given tart cherry juice and a placebo to evaluate the effects. Results showed a significant increase in melatonin levels in the tart cherry group and improvements in sleep time and overall sleep quality.

Though they have some sleep-promoting qualities, Dr. Steven Feinsilver, director of the Center for Sleep Medicine at Northwell Lenox Hill Hospital, says, "Anything you might take that you believe will relax you and make you sleepy can do so. Sleep is very susceptible to the placebo effect."

On the other hand, he adds, the amount of melatonin in cherries appears to be very small compared to over-the-counter pineal gland melatonin-stimulating products sold in drug form. So, tart cherry juice's sleepiness is likely just a placebo effect.

Understanding Magnesium

What Is Magnesium?

Magnesium is an essential mineral in the body, which is vital in regulating and influencing nerve and muscle responses [3]. Magnesium relaxes muscles, improves mental health, and promotes easier sleep.

Magnesium Benefits For Sleep

Magnesium is the counterpart of Calcium, which is greatly involved in sleep regulation and the effects of neurological problems on sleep.

In a study with a sample of more than 3964 people, after adding Mg to their diet, they found an improvement in sleep quality, showing that sleep time and sleep quality improved significantly. [4] Short sleep still exists for people with sleep disorders, but sleep time still improves.

Can You Take Tart Cherry Juice And Magnesium For Sleep?

Based on the results from the studies above, it appears that combining tart cherry juice and magnesium offers a potential solution for better sleep. Both ingredients can regulate circadian rhythms and sleep phases.

However, to use this method safely and effectively, one must know dosages and recommendations before use.

Which Forms Of Magnesium Should You Choose?

What we learned about chemistry indicates that magnesium is a positively charged cation (2+), so it must bind to anions in the form of salts to become more stable. For certain medical conditions, the form of magnesium may need to be more clearly distinguished, and certain magnesium salts may be preferred.

However, some experts believe that the binding compound of magnesium is not very important; it is the elemental magnesium that is important for improving sleep. Magnesium comes in many different forms, each with different characteristics and uses, the most common being:

• Magnesium Glycinate: This form is easily absorbed and has few side effects; it is also the most suitable and commonly used form for improving sleep.
• Magnesium Citrate: Common and easy to find, but can cause digestive side effects if taken more than the recommended dosage.
• Magnesium Malate: It supports the body's energy, is good for people with long-term sleep deprivation, and is often stable with fewer side effects.
• Magnesium Oxide, Hydroxide, Citrate, Sulfate,...: Most are types of magnesium that have laxative effects, absorb water for the intestines, soften stools and reduce constipation.

Normally, the forms of magnesium will be noted by the manufacturer on the packaging of the products so you can easily distinguish them.

Who Should Not Drink A Sleepy Girl Mocktail?

Although tart cherry juice and magnesium are natural products, their combination may not suit everyone. Using them in incompatible health conditions can lead to adverse effects. Specifically:

• Not suitable for pregnant or breastfeeding women.
• It is not recommended for people with kidney issues or undergoing treatment for other chronic illnesses.
• Those taking antibiotics or products that may react with magnesium.

If you fall under any of these categories, avoiding this sleepy girl mocktail is best.

Recommended Dosages For Tart Cherry Juice And Magnesium

For tart cherry juice, the safest and most common dosage (in average volumes of carbonated water, bottled water, etc.) is around 240ml—a cup. This can be taken about 30 minutes to an hour before bedtime to improve sleep.

For magnesium, a stable dose is typically between 200-400mg/day. This dosage aligns with the abovementioned studies and is safe for most adults. For safety, consult healthcare professionals for specific advice.

How Can You Combine Magnesium And Tart Cherry Juice For Sleep?

Specifically, combining tart cherry juice and magnesium in a mocktail 30-60 minutes before bed is a simple but effective method. To prepare, you can mix tart cherry juice with a small amount of powdered or soluble magnesium or crush a tablet. You can add ice and stir well for a cool, flavorful drink.

However, it should be noted that the effectiveness of this mocktail, as mentioned above, might stem from the placebo effect. Therefore, supplementing magnesium glycinate for sleep is likely more effective, as studies have demonstrated its positive impact on sleep.

Conclusion

In summary, combining tart cherry juice with magnesium can remarkably improve sleep quality. If you’re looking for natural solutions to insomnia or sleep disorders, this combination is an exciting option worth trying. Hopefully, with the detailed information from this article, you’ll have an excellent choice to improve your health!