Serotonin is an essential neurotransmitter that supports healthy sleep patterns, and vitamin B6 is necessary for the conversion of the amino acid tryptophan to serotonin, which is then converted into the sleep hormone melatonin 12, 13. Magnesium is generally safe to consume. The NIH states that the upper tolerable limit of magnesium is 350 mg per day for people aged 9 and over. These aren’t necessarily going to hurt the efficacy of the capsule, but other brands deliver the same amount of B6 without these extras. 9. Source Naturals B-6

The Magnesium – Vitamin B6 Connection - The Natural Athletes The Magnesium – Vitamin B6 Connection - The Natural Athletes

But while there are pure supplements available for most nutrients, you often see many combined to elicit synergistic effects. However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals. It’s actually quite simple in that vitamin B6 has the effect of ‘escorting’ magnesium into the cells where it’s needed. This is really important because as I mentioned previously, many people run at a slight deficiency of magnesium – therefore it’s important to absorb as much of it as you can.Best Naturals Vitamin B-6 is a moderate dosage vitamin B6 supplement, delivering 25 mg in each cellulose capsule. Vitamin B6 may help maintain or even improve your cognitive function as you get older. The biological functions of vitamin B6 extend to your brain and nervous system too: maintaining high levels of B6 appears to be linked to better cognitive performance as you get older. Mental relaxation (sleep and anxiety relief) – this is really cool! Magnesium binds to GABA (gamma-aminobutyric acid) receptors in the brain – GABA is an inhibitory neurotransmitter that slows things down in the nervous system. Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood.

Magnesium with Vitamin B6 Tablets - General Health - Solgar Magnesium with Vitamin B6 Tablets - General Health - Solgar

The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.Although the exact mechanism behind the benefits of B6 on blood sugar isn’t clear, animal studies suggest that a B6 deficiency disrupts the function of the pancreatic cells that produce insulin and interferes with the activity of insulin 27, 28. Roguin Maor N, et al. (2017). Effect of magnesium oxide supplementation on nocturnal leg cramps: A randomized clinical trial. According to some older research, this is likely because it’s absorbed in a different area of your intestine compared with many other forms of magnesium supplements ( 13). Summary Supplementing with magnesium has been shown in studies to reduce inflammatory markers, such as C-reactive protein (CRP), and interleukin 6 (IL-6). Whereas research has linked a magnesium deficiency to chronic inflammation ( 21, 22, 23). Research suggests supplementing with zinc may help improve sleep quality, while magnesium helps activate your parasympathetic nervous system, which helps the brain and body relax before you fall asleep ( 10, 11, 12).