Many individuals struggle to achieve a restful night's sleep, with factors ranging from hectic lifestyles to health issues disrupting patterns and impacting daily focus, productivity, and overall wellbeing. Fortunately, there are strategies to enhance rest, and supplements often play a role in addressing nutritional deficiencies, potentially aiding sleep when medically advised.
GP's Recommendations for Sleep Support
British GP Dr Ahmed has identified two supplements that he believes "almost everyone" could incorporate into their daily routines to promote better sleep. He emphasises that while supplements can be beneficial, they should ideally be used under professional guidance, especially when a deficiency is confirmed.
Magnesium: A Versatile Mineral
Dr Ahmed states, "I've said this before, many times - magnesium. I think magnesium is something almost everyone will benefit from. The type you take honestly depends on what you're using it for." He personally prefers magnesium glycinate, available in forms like tablets, gummies, and powders, allowing for personalised choices.
Beyond sleep, magnesium may support various health aspects, including anxiety reduction, bone strength, blood sugar regulation, migraine relief, premenstrual syndrome (PMS) management, and easing muscle cramps. Dr Ahmed adds, "I take it just in the evening before I sleep to help me relax and get better sleep. Now, that is anecdotal [but] studies have shown it usually can help with sleeping anxiety but it's best to try for yourself and see if it helps you."
According to the NHS, magnesium is an essential mineral involved in converting food into energy and supporting parathyroid glands for bone health. Dietary sources like spinach, nuts, and wholemeal bread can complement supplements. The recommended daily intake for most adults is 270 to 300 mg, but exceeding 400 mg may cause diarrhoea, so consulting a GP for personalised dosage is crucial.
Creatine Monohydrate: An Unexpected Aid
Dr Ahmed notes that his second suggestion "may surprise people" but claims it has delivered "amazing" results in recent studies for combating fatigue and reducing dementia risk: creatine monohydrate. This organic supplement, also available in various forms, is often associated with gym enthusiasts for muscle building but may enhance sleep by increasing total duration and reducing sleep pressure in deprived individuals.
He cautions, "Some people say they get a lot of side effects with creatine because it causes them to get diarrhoea, constipation or stomach pains. Often, that's because the product you're getting is not pure." It's important to research and seek pure forms, as companies may not always provide clear information.
Safety and Professional Guidance
Before adding any new supplements, it's recommended to speak with a GP who can offer personalised advice based on medical history and highlight potential risks, such as interactions with other medications. Supplements should not replace a balanced diet or medical treatment but can serve as supportive measures when used appropriately.
