You could have low magnesium levels if you have trouble sleeping or feel tired a lot. But, can this mineral help you?
Image from WordPress
This post contains affiliate links which means if you decide to buy the product; I’d get a commission, at no extra cost to you.
Facts About This Mighty Mineral.
It’s involved in more than 300 of your bodily processes.
- It’s important for bone formation because it helps to assimilate calcium into your bone and plays a role in activating vitamin D in your kidneys. A decent magnesium intake is associated with greater bone density and a lower risk of osteoporosis.
- Plays an important role in carbohydrate and glucose metabolism. It converts your food into energy.
- It helps to maintain the health of your muscles, including the heart and the transmission of electrical signals in your body.
- An adequate intake has been associated with a lower risk of atherosclerosis (plaque building up in the arteries) and high blood pressure.
- Helps to create new proteins from amino acids, DNA and RNA.
Image from Tenor
- It helps you to sleep by maintaining healthy levels of GABA; a neurotransmitter that promotes it. This mineral also helps to regulate melatonin; a hormone that is involved with controlling your circadian rhythm. In other words, your internal body clock.
A deficiency could cause the following.
- There may be a link between depression and low magnesium levels. Supplementing with magnesium may reduce symptoms of depression in some people.
- A low intake is linked to chronic inflammation, which is one cause of ageing, obesity and chronic disease.
- People with frequent migraines may have low magnesium levels. Some studies show that supplementing it can provide relief.
- Severe PMS symptoms.
Magnesium and sleep.
One study has shown that taking 500mg of this mineral has helped to significantly improve sleep in the participants.
Another study done at the Department of Agriculture’s Nutrition Research Centre, published in May 2002, revealed that women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than after their levels of it were restored.
Food sources of magnesium.
- Pumpkin seeds
- Boiled spinach
- I’m pleased to say dark chocolate!
- Cashew nuts
- Peanut butter
Also, foods that are high in fibre are generally high in magnesium such as whole grains, peas, beans, lentils, chickpeas and broccoli.
If you decide to try magnesium supplements, then speak to your doctor if you already take prescribed medications. The recommended daily intake is 410-420 mg for men and 320-360 mg for women.
Sources: thesleepdoctor.com, medicalnewstoday.com, healthline.com, webmd.com, ncbi.nlm.gov, cnet.com, psychologytoday.com,