Ok, friends.  Let’s talk magnesium.

Did you know it’s estimated that 80% of Americans are deficient in magnesium?  80%!  Especially when one considers how significant this mineral is because of all the functions it supports inside our bodies, we need to take this seriously.  This estimate is actually assumed to be conservative, which probably means most of us are deficient.  Some experts even consider magnesium deficiency an epidemic in the U.S.

Why do we need magnesium?

Magnesium is basically a super mineral.  Not only is it a natural de-stressor, it also helps to balance blood sugar (which I definitely need!), optimize circulation, regulate blood pressure and heart functions, relax muscles, reduce pain, synthesize proteins, and calm the nervous system.  It’s also required for energy production and the synthesis of the antioxidant, glutathione.  We need magnesium for everything.

The National Institute of Health is quoted saying:

“Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.”

How does magnesium help with sleep?

The de-stressing and relaxing qualities of magnesium make it an impressive sleep nutrient.  It regulates the neurotransmitters that send calming signals to our brains and bodies, which help us fall asleep and more importantly, stay asleep.  Additionally, magnesium regulates the mighty sleep hormone, melatonin, which guides our circadian rhythms.  For these reasons, getting enough magnesium can definitely help improve our overall quality of sleep.  I personally experience more deep sleep cycles spread evenly throughout the night when I have enough magnesium, compared to shorter deep sleep cycles contained to only my first few hours of sleep without magnesium.

Why are we so deficient?

First, our fast-paced lifestyles are a huge contributor to magnesium deficiency.  Because magnesium is released in extra doses into the blood stream during times of mental and physical stress, we actually need more to compensate for stress.  Second, the Standard American diet is often lacking in naturally-occurring magnesium.  Not only that, our diets can actually cause us to absorb less magnesium even when we are getting enough.  Believe it or not, habits like drinking coffee lower our absorption rates!  Also of note, it can be difficult to diagnose a magnesium deficiency because blood tests are often inaccurate, so we usually don’t know we’re depleted.

What happens when we don’t get enough magnesium?

A deficiency in magnesium is associated with a higher C-reactive protein level, pointing to overall bodily inflammation.  With chronic systemic inflammation being the cause of so many illnesses, this is important to acknowledge.  In fact, a study in the Journal of Intensive Care Medicine discovered that a deficiency in magnesium led to being twice as likely to die prematurely.  Yikes!

Magnesium deficiency has also been associated with muscle twitches and cramps, muscle weakness and fatigue, insomnia, osteoporosis (due to a low absorption of Vitamin D), high blood pressure, irregular heartbeats, asthma, mental disorders, diabetes, diarrhea, and more.  All the more reason to make sure we’re getting enough!

How do we get more magnesium?

Including high magnesium foods in your diet is a fantastic start.  Foods like legumes, whole grains, dark chocolate, avocados, seeds, nuts, tofu, molasses, fatty fish, green leafy vegetables, and squash are all fantastic sources of magnesium.  Though oral supplementation is popular, it isn’t very effective because absorption is often low.  And taking too much magnesium orally can cause diarrhea.  Yuck.

Interestingly though, magnesium supplementation is highly absorbable transdermally, meaning through the skin.  Taking a bath with epsom salts (a form of magnesium) can be very calming, stress-relieving, and pain reducing.  Also, a spray magnesium oil can be a very effective supplementation tool.  I love Easy Magnesium Spray and use it for myself and my younger children every night before bedtime.  They ask for it!  It’s super simple to use, and our bodies only absorb what they need through the skin.  The spray is a fantastic way to ensure we’re getting enough magnesium, and it offers lots of great sleep support as well!

So, if you’re looking for a little extra sleep support, consider adding magnesium into your routine!