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In This Healthy Insight:

1. Magnesium for Sleep
2. Signs of Magnesium Deficiency
3. Magnesium Benefits
4. Foods with Magnesium
5. Magnesium Supplements

Magnesium for Sleep? Who Knew?

If you’re tossing and turning at night, waking up too early and/or not feeling rested in the morning, it’s time to consider magnesium for sleep. Nearly half of Americans struggle with sound sleep, but what if a simple magnesium supplement could end all that…and a lot of other health issues too?

Turns out up to 50% of Americans may be deficient in this important mineral. Two reasons why:

1. Stress. Stress from intense workouts, diet, or everyday life drain magnesium from our bodies.
2. Depleted soil. Our soil has been depleted of magnesium, leading to deficient amounts in plants, crops, and ultimately in the foods we eat.

Signs of Magnesium Deficiency

Since magnesium is involved in over 300 bodily processes, a deficiency can affect just about any part of your body. Various symptoms may include:

• Sleep disturbances
• Difficulty concentrating
• Fatigue
• Dizziness
• Irritability
• Anxiety
• Muscle cramps
• Weak bones

Magnesium Benefits

1. Magnesium for sleep. Magnesium helps your body relax, calms frazzled nerves, and helps your mind shut down in preparation for sleep. It also plays a role in making the sleep-enhancing chemicals melatonin and glutathione.
2. Magnesium for heart. Magnesium provides the fuel for your heart’s pumping action and provides elasticity for your heart and blood vessels.
3. Magnesium for digestion. Bloated? Irregular? Magnesium is particularly helpful with elimination. Poor elimination is one of the most common GI problems. In fact, one third of Americans over the age of 60 complains of constipation. Magnesium could be the answer.
4. Magnesium for bones. When you think of strong bones, you think of calcium, but magnesium is just as important. It gives both strength and malleability. In fact, over half of all magnesium in the human body is found in the bones. A magnesium deficiency can lead to fragile, weak bones prone to breaks and fractures.
5. Magnesium for muscles. If you’ve had sore muscles after working out, magnesium can help ease the stiffness. Exercise depletes magnesium, sodium, potassium and other minerals. When your body doesn’t have enough magnesium, it can lead to muscle cramps.

Foods with Magnesium

Magnesium-rich foods include:

• Leafy, green vegetables like spinach
• Avocados
• Whole grain cereals
• Nuts, seeds, legumes
• Beans, peas, soybeans
• Dark chocolate
• Tofu
• Fatty fish – salmon, mackerel, halibut

Magnesium Supplements

Even if you eat magnesium-rich foods, you might consider magnesium supplements. Fortunately, there are many to choose from, including these popular forms:

Magnesium L-Threonate – for cognitive function, learning, memory, mental sharpness, healthy synapse connections in the brain

Magnesium Oxide – has a laxative effect that supports digestive health, widely available but not easily absorbed

Magnesium Citrate – this popular form is more absorbable than magnesium oxide and fosters healthy, soft stools while easing muscle tension

Magnesium Aspartate – this is chelated magnesium, minerals bound to amino acids to help your body absorb magnesium, often used to promote cellular energy

Magnesium Lactate – form of magnesium that’s easier on the stomach, promotes cellular energy, bone formation and heart function

Magnesium Sulfate – also known as Epsom salts, a soak in this soothes sore muscles, feet, etc.

Magnesium Carbonate – usually found in a fine powder, making it soluble in water

Magnesium Glycinate – highly absorbable, chelated form for nervous system, blood sugar, blood pressure and easy on the stomach

Magnesium Taurate – This chelated form with magnesium and taurine is popular for relaxation, sleep and heart health

Could a simple magnesium supplement be the key to your health concerns?

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.