If you’ve ever found yourself staring at the ceiling at 2 a.m, mentally organising your entire week, you’re definitely not alone. Getting quality sleep & managing stress is something that most people struggle with & sometimes, we overlook simple solutions
like a mineral deficiency. Enter magnesium.
We’re always on the lookout for natural ways to support better sleep & a calmer mind. Magnesium is one of my go-to recommendations & for good reason.
What is magnesium for?
This essential mineral is involved in over 300 enzymatic actions in the body. But where magnesium really shines is in its ability to help aid in sleep onset & quality.
Bonus: magnesium also helps with muscle relaxation, so if you’re the kind of person who needs that glass of wine to help you unwind at the end of the day, magnesium could be a healthy alternative to get you to physically & mentally unclench.
How does it help with stress & sleep?
Magnesium plays a key role in regulating neurotransmitters, particularly GABA (gamma-aminobutyric acid), our body’s natural “off switch” which helps calm the nervous system & prepare the body for rest. Optimal magnesium levels help people feel more relaxed during the day and experience deeper, more restful sleep at night.
Sign me up!
I try to get some magnesium through food—hello, dark chocolate & almonds—but it’s becoming increasingly difficult to achieve adequate levels without supplemental support. Most people are lacking in this powerhouse mineral & report feeling better when they include it in their supplement stack. I recommend incorporating at least 300mg of elemental magnesium each day.
With 12 commonly used types of magnesium found in various supplements & even more if you include the less common/experimental forms, it can be overwhelming to know which types to look out for. Let me help you!
Let’s cover a few of the main options:
Magnesium Glycinate
Bound with glycine, this may help with sleep onset, relaxation & nervous system support. It’s extremely well absorbed & tolerated by most.
Magnesium Threonate
This little gem crosses the blood brain barrier. What does that mean? It supplies your brain with the magnesium it needs. This form is great for brain fog & stress-related sleep issues (I’m looking at you my peri-menopausal/menopausal friends).
Magnesium Orotate
Containing orotate, this form of magnesium may help support heart health & cellular energy production which may help support cellular repair & energy metabolism, especially in heart & muscle cells.
Magnesium Citrate
This option is often well-regarded for those experiencing constipation. It’s not only highly bioavailable & relaxing but has a gentle laxative effect that can be beneficial (if needed, of course).
Here are some popular options available in store
If you’re looking for a delicious tasting drink – look for magnesium with enhanced flavourings such as mango, citrus or berry. Some combine the anxiolytic effects of passionflower & tension reducing glycine to improve sleep quality & regulate sleep patterns. Trade secret: You can take this during the day for instant relaxation effects.
A blend of various magnesium forms can be a great way to support both bioavailability & a range of effects. You can find products that provide 400mg of elemental magnesium in 4 different forms. They can as be available in tablet form if powders aren’t your thing. The ultimate relaxer.
Looking for a dedicated sleep blend? Formulas containing magnesium glycinate & well-known calming herbs can help support relaxation & promote sleep onset—a helpful option for those looking to unwind & quiet a busy mind.
Like a cozy blanket for your brain & muscles, magnesium is here to save the day (or night). So please skip counting sheep & let this chill pill (or powder) work its magic!
Sara Judd
Qualified Naturopath
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