Valerian Root And Magnesium For Sleep: Which One Is Better?
Are you having trouble sleeping every night? You're not alone, as this is a common issue nowadays. With sleep problems on the rise, the use of medications containing sleep-supporting ingredients is also increasing.
Among them, Valerian Root and Magnesium are two ingredients that are highly effective in supporting sleep. In this article, we will dive deeper into how each works, their benefits, effects, and more to help you choose the one that best suits your needs, ultimately leading to better and higher-quality sleep.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Valerian Root helps improve insomnia and is widely used.
- Magnesium is an essential compound for our physical health.
- Valerian Root and Magnesium can be combined, but seeking advice from an experienced professional is important.
Valerian Root Overview
Valerian Root is extracted from the Valerian plant (Valeriana officinalis), a perennial herb native to Europe and Asia. It has been used in traditional medicine for centuries.
What Is Valerian Root?
Valerian Root has long been used in traditional medicine to promote relaxation and improve sleep. This has been tested and researched. A study involving 121 people with insomnia had them use 600mg of Valerian Root extract compared to a placebo over 28 days. Various methods were used to evaluate the therapeutic effects.
The group taking Valerian Root extract showed greater improvement in insomnia symptoms than the placebo group. These improvements increased over time, with significant differences observed on days 14 and 28 [2].
Another randomized study compared the effects of Valerian Root and oxazepam in 75 participants with insomnia over 28 days. Both treatments showed similar improvements in sleep quality and mood. However, the Valerian group experienced fewer side effects than the other group [2].
Valerian is a popular alternative to prescription medications for sleep issues. It is used to alleviate insomnia, anxiety, and restlessness and is considered a safe and gentle herbal remedy for users.
Valerian Root Benefits
As mentioned above, the most notable benefit of Valerian Root is its ability to improve sleep, promoting deeper and more relaxed rest. It is particularly beneficial for those suffering from insomnia or poor-quality sleep. Additionally, it helps reduce anxiety and stress.
It can alleviate symptoms of anxiety and improve mental and emotional health, also known as mental well-being. This is especially helpful for patients with psychological disorders or depression.
Magnesium Overview
What Is Magnesium?
Magnesium is an essential mineral and electrolyte required for many physiological functions in the body. Magnesium is found in foods such as leafy greens, nuts, and seeds And plays a key role in maintaining nerve function, muscle health, and energy production.
Approximately 99% of the body’s total Magnesium is stored in the bones, muscles, and soft tissues. One-third of the Magnesium in bones is exchangeable and serves as a reservoir to maintain normal extracellular Magnesium levels [3]. Therefore, Magnesium is necessary for bone formation and is often referred to as a natural "calcium antagonist.
Magnesium Benefits
Magnesium helps strengthen bones and improve muscle function, one of its most well-known and prominent benefits. Additionally, Magnesium helps prevent cramps, spasms, and muscle stiffness. This benefit is essential for comfortable and efficient physical movement.
Moreover, Magnesium plays a role in nerve function and helps manage stress, anxiety, and depression. It is necessary to convert food into energy and maintain optimal energy levels. It also supports our sleep, promoting relaxation and potentially aiding in the treatment of insomnia.
Valerian Root And Magnesium: Comparison Table
|
Aspect |
Valerian Root |
Magnesium |
|
Primary Use |
Promotes relaxation, reduces insomnia and anxiety |
Supports sleep, muscle relaxation and energy production. |
|
Mechanism |
Affects GABA receptors in the brain to calm the nervous system |
Regulates neurotransmitters àn muscle relaxation |
|
Onset of Effects |
1 - 2 weeks for consistent sleep improvement |
Can provide immediate relaxation; long - term effects on sleep |
|
Side Effects |
Drowsiness, dizziness, mild stomach upset |
Diarrhea (especially with magnesium oxide), nausea. |
|
Best For |
Individuals with stress - induced sleep issues |
Those with magnesium deficiencies affecting sleep |
|
Forms |
Capsules, teas, tinctures, extracts |
Capsules, powders. tablets, natural food sources |
|
Safety |
Non - habit forming, should not be taken in excess |
Generally safe, avoid over - supplementation |
Valerian Root And Magnesium For Sleep: Which One Is Better?
Valerian Root is better suited for those struggling with insomnia related to stress or anxiety due to its calming effect on the nervous system. Magnesium, on the other hand, is ideal for those suffering from muscle tension or magnesium deficiency that leads to mild insomnia.
How To Use Valerian Root And Magnesium For Sleep
- Valerian Root
- Dosage: 300 - 600mg is recommended based on usage guidelines and medical advice. Take it 30 minutes to 2 hours before bedtime.
- Forms: Capsules, tea, etc.
- Magnesium
- Dosage: 200 - 400mg (recommended based on usage guidelines and medical advice). Take it in the evening.
- Forms: Supplements or magnesium-rich foods such as almonds, leafy greens, and dark chocolate.
Can You Take Valerian Root And Magnesium Together?
Yes, using Valerian Root together with Magnesium is possible. Both work in different ways to support our sleep quality. When combined, they can enhance relaxation for our nervous system. However, to avoid any potential issues, it is essential to consult with a doctor or healthcare professional before using both.
Frequently Asked Questions
What Supplements Should Not Be Taken With Valerian Root?
Valerian Root should not be taken with other sedative medications like benzodiazepines, barbiturates, or sleeping pills as it may cause excessive drowsiness, affecting daily routines [3].
What Is The Best Magnesium Combination For Sleep?
Magnesium glycinate is the optimal choice for sleep due to its high absorption rate and calming effects. Other combinations include magnesium citrate (for mild constipation and insomnia), magnesium L-threonate (supports cognitive health and sleep), etc [4].
What Is The Most Powerful Supplement For Sleep?
Melatonin: Regulates the sleep-wake cycle, ideal for jet lag or sleep disorders. Valerian Root: Improves sleep and reduces stress and anxiety. The "most powerful" supplement depends on individual needs and usage.
Can I Take Valerian Root And Magnesium Glycinate Together?
Yes! Valerian Root and Magnesium can be combined. Together, they may improve sleep with minimal risk of significant interactions. However, seeking advice from a healthcare professional when using both is still important.
Conclusion
Valerian Root and Magnesium are natural remedies that effectively improve sleep and promote relaxation. While Valerian Root can reduce stress and calm the nervous system, Magnesium helps address physical relaxation and sleep disturbances caused by deficiency.
The choice of product depends on your body’s needs. Always follow the recommended dosage and consult a doctor before starting any supplement. Proper use of Valerian Root and Magnesium can help enhance your sleep and overall quality of life.
References
- [2]. National Institutes of Health. “Office of Dietary Supplements - Valerian.” Nih.gov, 2017, ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
- [3]. ---. “Valerian Root in Treating Sleep Problems and Associated Disorders—a Systematic Review and Meta-Analysis.” Journal of Evidence-Based Integrative Medicine, vol. 25, no. 25, 1 Jan. 2020, https://doi.org/10.1177/2515690x20967323
- [4]. Abbasi, Behnood, et al. “The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial.” Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, vol. 17, no. 12, Dec. 2012, p. 1161, pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
Author
Product Disclaimer
The dietary supplement products mentioned on this website are formulated based on scientific research and adhere to FDA guidelines for dietary supplements. However, the content of the articles has not been evaluated by the Food and Drug Administration (FDA) and is not intended to promote or endorse any specific product. Any products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.
Opinions and Endorsements
Any claims, statements, or opinions expressed in the articles are those of the author(s) and do not necessarily reflect the views or opinions of the manufacturers of the dietary supplement products. The products sold on this website are separate from the content of the articles and are not directly endorsed or associated with the information presented here.
Liability Disclaimer
The author(s) of the articles, website, and manufacturers of the dietary supplement products do not assume any liability for any potential consequences arising from the use of the information provided in the articles. It is recommended that individuals consult with a qualified healthcare professional before making any dietary or lifestyle changes, including the use of dietary supplements.
Product Usage
Please refer to the product labels and packaging for specific usage instructions and guidelines for the dietary supplement products sold on this website.
Customer Support
For any concerns or questions regarding the dietary supplement products, please contact our customer support team, who will be more than happy to assist you.
Leave a Comment
Be the first to comment.
What do you think?