Which Hormone is Keeping you Fat?   

It only takes one hormone to prevent weight loss! 

Search

How to Decrease Anxiety and Improve Sleep and Brain Health with Magnesium

You’re probably familiar with the importance of minerals like calcium and iron. But you may not be aware of one of the most important minerals - magnesium. Unfortunately half of Americans and Europeans don’t get enough.


There are major benefits in making sure your magnesium is at optimal levels. It's easy to say that magnesium is needed for an array of healthy functioning, but did you know that low levels of magnesium can also be tied to poor sleep, anxiety, and mental health disorders?


We all know what a great night of sleep feels like, what if it all starts with making sure we're getting enough magnesium in our diets?


benefits of magnesium for sleep, anxiety, and brain health


Magnesium plays a role in just about every bodily function and can also boost your overall immune system and help protect you from sickness.


As mentioned above, most Americans and Europeans are deficient in this key mineral. What's interesting, if you're deficient in Magnesium, the chances of you lacking other key nutrients such as Zinc and Vitamin D are quite possible. With this being said, if you are unsure with where you stand, I offer free nutrition assessments so that we can pinpoint what's going on in your body.


Oftentimes people are amazed that just tweaking a few dietary approaches can massively improve their energy and sense of well-being. (And if you haven't heard, feeling good and energized increases your ability to effectively lose weight!)


Before you read any further, I encourage you to check out how a free nutrition assessment works! Click here for more information.


Below are some benefits of getting enough magnesium. Keep in mind that magnesium is not a cure for any of these conditions but low levels can contribute to several different conditions.


Bone health

Magnesium plays an important role in bone density. Women who get enough magnesium have better bone density than women who don’t get enough. Magnesium affects bone remodeling and also helps vitamin D do it’s job in maintaining bone density.


Cardiovascular health

Magnesium has been shown to lower blood pressure in people with high blood pressure. Magnesium also lowers the risk of stroke and is used as a treatment after heart attacks.


Magnesium works with calcium to help maintain a healthy heartbeat by stimulating heart muscle fibers.


Diabetes

Magnesium helps to regulate blood sugar and has been linked to insulin resistance. To make matters worse insulin resistance can cause magnesium to be excreted in the urine.


If you have diabetes, especially type 2, you ‘ll want to monitor your magnesium levels and supplement if necessary.


Brain health

Magnesium helps to keep your brain healthy. It helps improve both short term and long term memory and even help to keep your memory sharp as you age.


It helps to prevent overstimulation of receptors which can kill nerve cells and eventually lead to brain damage.


Lower levels of magnesium also seem to be related to migraine headaches.


Mental health

Magnesium helps to calm the nervous system. Mental health disorders like depression and anxiety are linked to low levels of magnesium.


Better sleep


The role of magnesium in improving mental health disorders means that it can help with sleep indirectly. It also regulates the hormone melatonin which controls the sleep cycle.


Relief from PMS and menopause symptoms

Magnesium improves many symptoms of PMS including improved mood and less water retention.


While studies have shown that magnesium doesn't specifically help with menopause symptoms like hot flashes, it does help to reduce anxiety which can contribute to hot flashes.


Prevents muscle cramping

Low levels of magnesium can also lead to muscle cramps and spasms.


Foods that contain magnesium


Magnesium is easy to get from food, especially if you eat a variety of whole foods. Here are some of the best food sources of magnesium:

magnesium rich foods
Magnesium-Rich Foods


• Seeds like pumpkin seeds, hemp seeds, and flax seeds

• Leafy green vegetables like spinach, chard, and kale

• Dark chocolate

• legumes including black beans, lentils, chickpeas

• Quinoa

• Fish like halibut, mackerel, and salmon

• Nuts like almonds and cashews

• Avocado


How much do you need?

The RDA for men is 400-420 mg and for women is 310-320 mg each day. This amount can be obtained with food if your diet contains lots of whole foods.


People who have kidney disease, or Crohn's disease are more likely to be deficient.

Some drugs for diabetes and for cancer can limit the absorption of this mineral. Older adults and people who abuse alcohol may also have trouble absorbing magnesium.


What are the symptoms of magnesium deficiency?

People with diabetes, celiac disease, some digestive issues and with high alcohol intake are at a higher risk of being deficient of magnesium.


Watch out for any of the symptoms listed above. Other symptoms of magnesium deficiency include

  • loss of appetite

  • nausea

  • muscle cramps or weakness

  • changes to heart rhythms

Magnesium supplements

It is best to get magnesium from food sources, but when that isn’t possible, supplements can be taken. I can help you determine if you need to supplement and which type of supplement is best for you.


Summary

Magnesium like any other nutrient in the body doesn’t work on its own. But it’s an important and often overlooked mineral. I can help you make sure you are getting the right nutrients for your body. Book a free nutrition assessment to find out how.


References