The Power of Magnesium: A Key to Better Sleep and Health

Ann-Marie Antic • July 9, 2024

Magnesium is one of my secret weapons for getting a good night's sleep. I typically take it 3-4 times a week just before bed to help me relax and sleep soundly. Interestingly, I realised I haven't had magnesium for the last few days, which likely explains why I've been waking up frequently and not sleeping as well. I'll definitely be taking some tonight.

Magnesium is found throughout your body; every cell contains this mineral and needs it to function. It supports hundreds of chemical reactions, playing a crucial role in muscle and nerve function, blood sugar control, and blood pressure regulation. Despite its importance, many people do not get enough magnesium in their diet, which can lead to deficiencies and associated health issues.

How Do You Know If You're Getting Enough Magnesium?

Magnesium deficiency can be subtle but may present as muscle cramps, mental disorders, osteoporosis, fatigue, high blood pressure, and asthma. If you are experiencing a lack of sleep, it may also be a sign of magnesium deficiency, as this mineral plays a crucial role in regulating sleep patterns.

Benefits of Magnesium

Improves Mood and Reduces Symptoms of Depression: Magnesium plays a role in mood regulation and brain function, and deficiency has been linked to an increased risk of depression.
Enhances Sleep Quality: Magnesium helps regulate neurotransmitters involved in sleep. Increasing magnesium intake can help treat certain sleep disorders and improve sleep quality. I've found that taking magnesium about an hour before bed significantly improves my relaxation and quality of sleep.
Boosts Exercise Performance: It helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Supports Healthy Blood Sugar Levels: Magnesium plays a role in insulin metabolism, which can help maintain healthy blood sugar levels.
Lowers Blood Pressure and Supports Heart Health: Adequate magnesium intake can help lower blood pressure and reduce the risk of heart disease.
Anti-Inflammatory Benefits: Magnesium helps fight inflammation, which is linked to chronic diseases.
Prevents Migraines: Some studies suggest that magnesium deficiency is more common in people who suffer from migraines, and supplementation can help reduce the frequency and severity of attacks. From personal experience, I suffer from monthly migraines and have noticed a significant reduction in their intensity and frequency since taking magnesium.
Promotes Bone Health: Magnesium is essential for bone health, with higher intakes associated with a lower risk of osteoporosis.
Reduces PMS Symptoms: Magnesium can help alleviate symptoms of PMS, including mood swings and irritability.
Reduces Anxiety and Stress: Magnesium has a calming effect on the nervous system, which can help reduce anxiety and stress symptoms.

Magnesium-Rich Foods

Pumpkin seeds: 262 mg per 28 grams (37% DV)
Chia seeds: 179 mg per 28 grams (26% DV)
Spinach, boiled: 157 mg per 90 grams (19% DV)
Almonds: 76 mg per 28 grams (19% DV)
Cashews: 74 mg per 28 grams (18% DV)
Black beans, cooked: 60 mg per 86 grams (14% DV)
Edamame, cooked: 50 mg per 78 grams (12% DV)
Peanut butter: 49 mg per 32 grams (12% DV)
Brown rice, cooked: 42 mg per 100 grams (10% DV)
Salmon, cooked: 35 mg per 85 grams (6% DV)
Halibut (fish), cooked: 24 mg per 85 grams (6% DV)
Avocado: 19 mg per 75 grams (5% DV)

In addition to incorporating these foods, I take a powdered supplement in the evenings. I use Thorne Magnesium Bisglycinate, which I find tastes great, is easy to consume, and works well for me. I also give the kids the supplement 1-2 times a week, with half a scoop each.

Incorporating magnesium into your daily routine can lead to significant health benefits, including better sleep, improved mood, and enhanced overall well-being. Prioritising this essential mineral can make a noticeable difference in your daily life and long-term health.

Disclaimer: I decided to give magnesium a try and tested it on myself. I was pleased with the results I experienced and have become an avid supporter. However, if you are unsure whether you have a magnesium deficiency or if magnesium supplements would be suitable for you, please consult with your medical professional.

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