Why is Magnesium so Important for Recovery and Sleep?

Magnesium (Mg) is a key mineral in the body. About 50-60% exist in bone, while the majority of the rest is in tissues, with the last 1% circulating in the blood. This is why assessing for Mg in blood serum is difficult. Additionally, the body works hard to maintain that balance which means we might not see depletion soon enough. 

So why is Mg so important?

Mg is a co-factor in more than 300 enzymatic and biochemical reactions in the body, such as: protein synthesis, muscle activity (contraction and relaxation), nerve function, blood glucose control, and blood pressure regulation. 

Therefore, it's important to maintain a healthy level of it in the body

Since it’s hard to conclude that there is a depletion through blood work, we pay attention to what symptoms we have. When we are experiencing the following symptoms, most likely Mg is affected. Symptoms such as : recurring headaches or migraines, muscle twitches, restless leg syndrome, sleep problems, painful PMS, fatigue, mood disorders (fluctuating mood, depression, anxiety), constipation, numbing and/or tingling, and abnormal heart rhythm may indicate low Mg or even depletion. 

In saunas and activities where you sweat a lot (such as sports, or labour work) Mg also needs to be taken into consideration. Much like the other electrolytes, Mg is lost through sweat as well. Additionally, when we are experiencing stress, our body uses more Mg.

Other reasons you may be low on Mg are:

1. Some drugs may inhibit its absorption or cause depletion. Antacids, and proton pump inhibitors are such examples. 
2. Alcohol acutely acts as a diuretic for various minerals in the body. Chronically this results in depletion of Mg stores in the body.
3. Our conventional food is already containing less Mg than in the past due to farming practices that don’t nourish the earth, and thus the plants. Additionally, processed foods are void of many nutrients, leaving us with very little to receive.

What can you do about it?

First, we always want to focus on getting our minerals and vitamins from food. Our body knows how to process and thrive through processing food. Focusing on food will also yield us receiving other important nutrients that have their own role to play in the body.

Good sources of Mg in food are: raw cocoa/ dark chocolate, dark leafy greens, nuts and seeds (mainly pumpkin, almonds and cashews), legumes including peanuts, and whole grains.

If you are experiencing any of the symptoms above, for a prolonged period of time you may try supplementing with Mg. The RDA (Recommended Dietary Allowances) for adults in North America is 400-420mg for men and 310-320mg for women per day, which includes from food consumption. Dosage varies, and should be determined with a health professional. 

If you are choosing to supplement, Mg in the form of citrate or glycinate is recommended for better bio-availability.