Magnesium is one of the most common mineral deficiencies and is a huge contributor to insomnia in many individuals. Other signs of Magnesium deficiency include muscle cramping, twitching or restlessness, anxiety, fatigue, constipation and depression, one or all of these of varying severity can be present. This mineral is also a great remedy for sore muscles and is one of the key ingredients in Epsom Salt Baths.
Lab testing, which is not always necessary, involves a simple blood draw which will assess blood magnesium levels.
My preferred form of Magnesium is Glycinate which gets readily absorbed by the body. I also like this form as the glycinate molecule makes it sweet! Other forms of Magnesium include citrate and oxide which must be taken in lower doses as they will increase water absorption into the large colon and cause the stool to become loose, very helpful if you are constipated.
Food Sources include: Almonds (1 oz = 80mg of Magnesium), Spinach (1/2 cup cooked = 75mg), and soybeans (1/2 cup cooked = 75mg)
For a Typical adult I generally recommend Magnesium Glycinate 200mg to 250mg once or twice a day.
2 comments:
In support of your article,
Carolyn Dean MD, ND, author of numerous books including “The Magnesium Miracle” and Medical Director of the Nutritional Magnesium Association www.nutrtionalmagnesium.org has this additional information to share that I thought you and your readers may find useful.
1. Feelings of nervousness, irritability and being unable to relax affect one's ability to sleep and are signs of needing magnesium. These feelings which are generally stress related have a biological effect which involves the influx of calcium into cells, resulting in a temporary, drastic change in the cells’ internal magnesium-to-calcium ratio. Normal cells at rest contain 10,000 times more magnesium than calcium. If the amount of cellular magnesium falls however, calcium flows into the cell when NOT required. Such an imbalance, puts the cell into a hyperactive state leading to nervousness, inability to relax and a hard time falling asleep.
2. Magnesium is the anti-stress mineral and is known as a sleep aid which has proven to alleviate stress, depression, anxiety and insomnia. One of the most absorbable forms of nutritional magnesium is magnesium citrate powder which can be taken with hot or cold water just before bedtime and can be found in most health food or vitamin stores.
3. An important study in 1995 showed that even marginal magnesium deficiency could induce the brain to become hyperexcitable, as shown by EEG measurements. The study lasted six months, with thirteen women ingesting a total of 115 milligrams of magnesium daily, only 30 percent of the RDA, for the first three months, during which time their EEGs showed hyperexcitability. During the second three months, they received 315 mg daily—a little closer to the 360 mg RDA recommended for women. However, even on this low dose of magnesium (315 mg), it took only six weeks for EEG readings to show significant improvement in brain function and decreased excitability.
4. Stress is so prevalent in our daily life that we have become desensitized to it and the message it is trying to give us, which is to slow down. Anxiety is a chemical reaction created when the adrenal glands respond to a stressful event, such as low blood sugar, by releasing adrenaline.
5. Hypoglycemia - When you are hungry or skip meals, you lower your blood sugar. The brain becomes extremely vulnerable to excitotoxins during episodes of low blood sugar or hypoglycemia. Pound for pound, the brain uses more blood sugar than any other part of the body. Low blood sugar occurs when you are malnourished or even when you skip meals. It also occurs in individuals whose adrenal glands are depleted and can’t mount the necessary adrenaline response to raise blood sugar when it gets too low. Magnesium is responsible for balancing blood sugar. With sufficient magnesium and balanced meals to prevent low blood sugar, you can protect yourself against anxiety and mood disorders. Supporting the brain as much as possible with safe nutrients and a safe environment, you may never need medications with their harmful side effects that are prescribed for these disorders.
6. The most available form of magnesium is magnesium citrate powder used in a tea form. It's a gentle laxative, helps support our energy and supports the liver's natural detoxification pathways.
For more information contact The Nutritional Magnesium Association http://www.nutritionalmagnesium.org
Thanks for your comment. My preferred Magnesium is Magnesium Glycinate as I find it is best absorbed. I reccomend using Magnesium Citrate when there are also issues of constipation as it helps to draw water into the large bowel.
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