It has long been known that after being chiropractically adjusted, people find that their sleep is much deeper and less broken1,2,3. Research shows that sleep apnea can be reduced1 and sleep issues with infants and babies can resolve2,3.
I’ve recently been asked by some practice members about magnesium and sleep.
Just How Useful Is Magnesium for Sleep Issues?
Whilst supplementation is independent of chiropractic there is plenty of information and research on how people can benefit from increasing their magnesium intake, through diet and supplements. We need between 175 and 350mg of magnesium every day. Estimates suggest nearly half of adult men and women in Canada aren’t getting enough magnesium.
Magnesium is VERY important.
It is present in every single cell of the body – and we have over 70 Trillion cells! Vital organs like the brain and heart need a constant supply of magnesium to stay healthy.
So, just like regular chiropractic care, regular magnesium for sleep issues keeps your nerve system fully powered up.
We know that magnesium helps with cognitive function, promotes better sleep, supports the immune system, provides energy, keeps the heart strong, improves muscle function, and strengthens bones.
The body does not produce magnesium.
The magnesium your body needs must come from outside sources. You receive magnesium through your diet which is the best way to take in magnesium. An alternative is supplementation. Magnesium-rich foods include:
Dark leafy greens. Seeds and nuts, including sunflower and sesame seeds, cashews and almonds. Squash, broccoli, and other vegetables. Legumes. Dairy products. Meat. Unprocessed whole grains. Dark chocolate (yay!!)
The 4 Main Roles of Magnesium are:
- Activating Enzymes. Magnesium makes a reaction happen in a fraction of a second instead of in months or even years.
- Creating cellular Energy. Magnesium plays a key role in energy production by activating ATP, the body’s energy molecule.
- Helps to Create Proteins. Magnesium is key to make the building blocks of the body – proteins. Without enough magnesium, protein synthesis is impaired and this has a knock-on effect with every system in the body.
- Magnesium regulates the concentration of other minerals in our cells. Calcium which is key for muscle contraction and bone formation, and is regulated by magnesium.
Signs that you may be deficient:
- Trouble concentrating and sleeping
- Muscle cramps and spasms
- Constipation
- Headaches and migraines
- Anxiety and stress
- Insomnia
What to Know
There are commonly identified medications that react with magnesium so if you are under medical care consult with your medical doctor prior to taking any supplements. Also people who: are pregnant/breast feeding, have bleeding disorders, heart block or kidney problems should consult with their medical doctor.
Side Effects
Magnesium is generally well tolerated by healthy adults. Possible reactions – bloating, diarrhea, upset stomach, nausea, vomiting.
Very large doses of magnesium can cause serious side effects, including: low blood pressure, irregular heartbeat, mental confusion, changes to breathing, coma, and death.
In Summary
Magnesium for sleep is an essential, whole-health mineral, key to helping the body run well, both sleeping and waking. Paying attention to magnesium in your diet—and considering magnesium supplement to support healthy levels—are ways to ensure you get all this protective and performance benefits magnesium offers.
Sleep tight!
References:
- Mankal K, Jenks M. Resolution of Obstructive Sleep Apnea Following Chiropractic Care to Reduce Vertebral Subluxation. Jun 2017. A. Vertebral Subluxation Res. P113-115.
- Porter M, Alcantara J. Resolution of Sleep Disorder in an Infant Undergoing Chiropractic Care:Case Report and A Review of the Literature. Jul 2019. J. Pediatric, Maternal & family Health p87-90
- Resolution of Chronic Otitis Media, Difficulty Sleeping and Tactile Hypersensitivity in A Child Undergoing Subluxation-Based Chiropractic Care.
Feb 19, 2020 at 4:51 PM
What is your favourite source of magnesium?