This summer, we’re focusing on replenishing. Need a good place to start? Welcome to the Replenish! Series, a collection of articles write to spotlight certain supplements and the role they play in maintaining the health of your body. Let’s dive in!
This week: Winding down for better sleep with magnesium
What is magnesium?
Magnesium is the fourth most abundant mineral in the human body. It plays a vital role in a number of bodily functions, including energy production, immune function, bone structure, and communication between cells.
We get magnesium from leafy green vegetables, nuts, seeds, unprocessed cereals, and even water. It can also be found in fruits, fish, meat, and milk products. According to NIH, nearly ⅔ of the Western world does not get enough magnesium from their diet alone. Between eating processed foods, demineralized water, and agricultural practices that strip soil of magnesium, we are often at risk of magnesium deficiency. The recommended daily allowance of magnesium for adult women is 320mg, and 420mg for men.
What can magnesium help with?
Magnesium is so important as a part of many bodily functions. Here are a couple areas that replenished reserves of magnesium can help with:
Your bones store around 60% of the total magnesium in your body. As a result, it forms an integral part of bone structure. Research has linked low magnesium levels with low bone density in pre- and postmenopausal women. There’s an indication that magnesium supplementation can prevent issues with osteoporosis that become more prevalent as women age.
Additionally, magnesium plays an important role in the absorption of Vitamin D, which is also critical for maintaining the strength of your bones. For more information on Vitamin D’s role in your body, click here.
Magnesium can also be used to manage symptoms of premenstrual syndrome, most notably mood changes. Studies found that magnesium treatment lowered women’s reports of negative mood in the week leading up to their period. The research even found that women reported less severe PMS symptoms in later months. Another study found that taking magnesium along with vitamin B6 was also an effective way to manage PMS symptoms.
If you suffer from migraines, you are probably aware of how debilitating they can be. Did you know that low magnesium levels can trigger migraines? Research has associated an increased propensity for migraines with low magnesium levels, especially in women. Studies also indicate that magnesium can be used as a treatment for migraines, reducing the number of days with a headache and premenstrual complaints. If you find your migraines tend to hit in accordance with your menstrual cycle, magnesium is definitely a supplement you should be taking to manage your symptoms.
Magnesium is widely used to help manage sleep issues. Age-related changes in circadian rhythms and lifestyle can put older adults at risk of insomnia. In fact, nearly 50% of older adults struggle with insomnia, which just means unsatisfactory quantity or quality of sleep. This can manifest as a hard time falling asleep, difficulty sleeping through the night, or waking up early and feeling unrefreshed. Taking a magnesium supplement can help you fall asleep, stay asleep, and wake up feeling refreshed.
At Binto, we love The Glow Down, our calming magnesium-calcium mix drink and one of our most popular products. We mix two teaspoons with water at night to help us fall asleep, relax our muscles, and calm our nerves. It’s gluten-free, dairy-free, vegan, and organic. It’s also vanilla-berry flavored! You can get yours here, before it sells out again!
Remember, if you have any questions, comments, or just want to chat, we are here to help! You can reach out healthcare professionals via the chat portal on our website or by scheduling a telehealth consultation here.