Magnesium and tart cherry juice have recently gained popularity as natural sleep aids, and for good reason. In this article, we'll explore how these two supplements work together to create a powerful, synergistic effect for a restful night's sleep.
Why Has Magnesium Become a Popular Sleep Aid?
Magnesium, an essential mineral, is involved in many bodily functions, including sleep regulation.(1) It activates the parasympathetic nervous system, responsible for relaxation and sleep, and also influences the production of the sleep hormone melatonin.(2) Magnesium deficiency has been linked to insomnia and sleep disturbances, emphasizing the importance of adequate magnesium intake for quality sleep.(3)
What Makes Tart Cherry Juice Stand Out for Sleep?
Tart cherry juice, made from 100% tart cherries, is a natural source of melatonin, which is vital for sleep quality and duration.(4) It also contains powerful antioxidants called anthocyanins, which help reduce inflammation and support overall health.(5) Studies have shown that consuming tart cherry juice can increase melatonin levels, resulting in longer and more restful sleep.(6)
How Do Magnesium and Tart Cherry Juice Support Each Other?
Magnesium and tart cherry juice each have unique sleep-supporting benefits, but when combined, they can enhance their individual properties for even better results. The calming effects of magnesium, paired with the melatonin-boosting properties of tart cherry juice, create a potent natural remedy for improved sleep quality.
Which Forms of Magnesium Should You Choose?
Not all forms of magnesium are equally effective. Magnesium citrate and glycinate are two highly bioavailable forms, meaning the body can absorb and utilize them efficiently.(7) Magnesium citrate is easily absorbed and has a calming effect, while magnesium glycinate is gentle on the stomach and less likely to cause digestive issues.(8)
What Should You Look for in Tart Cherry Juice?
When selecting tart cherry juice, it's important to opt for a product made from 100% tart cherries. This ensures that you're getting the maximum sleep-supporting benefits without added sugars or artificial ingredients.
What Are the Recommended Dosages for Magnesium and Tart Cherry Juice?
The recommended daily dosage for magnesium varies based on age and gender, but for adults, it generally ranges from 310 to 420 mg.(9) For tart cherry juice, research suggests that consuming 240 ml (8 ounces) twice a day can provide sleep-promoting benefits.(10)
How Can You Combine Magnesium and Tart Cherry Juice for Sleep?
One fun and easy way to combine magnesium and tart cherry juice is by creating a sleep-enhancing mocktail. Purchase a powdered magnesium drink mix along with a bottle of 100% tart cherry juice. Mix the recommended dose of magnesium powder with tart cherry juice and sparkling water, and enjoy this delicious, sleep-supporting beverage before bedtime. You can also opt for Night Minerals, which combines magnesium citrate and glycinate along with tart cherry juice powder in one delicious drink mix.
Magnesium and tart cherry juice can work together synergistically to improve sleep quality. By selecting the right forms of magnesium and tart cherry juice and combining them in a delicious evening mocktail, you can take advantage of their powerful sleep-enhancing benefits.