Magnesium is the fourth most common mineral in the human body after calcium, sodium, and potassium. We then must wonder why is magnesium so important one might ask. Magnesium is perfect for many things. Some of them include
- Sleep
- Anxiety
- Proper nutrition
- constipation
- muscle contraction
- nerve function
- blood pressure
This blog will examine how magnesium can be useful and practical in everyday life.

What’s causing Magnesium to deplete in the body!!!
Up to 68% of Americans do not get enough magnesium. This happens because foods are processed
- Overcooked
- Overconsumption of white rice, white flour, sugar, and meat.
- There is a lack of Mg when there is a lack of vitamin D
- Too many antibiotics, antacids, antihistamines, and antivirals, are present in the body.
- Overconsumption of alcohol causes the body to lose the extra amount of magnesium
- Cigarette smoking
- Aging
- Excessive sweating
These things contribute to removing magnesium from the body. Magnesium is crucial for many things and needs to be replenished quickly.
Which form of magnesium is best for sleep
Did you know that over 42% of young adults have magnesium deficiency some signs and symptoms are
- Weakness
- Muscle cramp
- Depression
- Agitation
Hence many young people find it difficult to fall asleep because they are either overthinking, agitation or just feeling unwell from magnesium deficiency.
Best foods to increase magnesium
- Hemp seeds
- Pumpkin seeds
- Flax seeds
- Brazil nuts
- Whole wheat bread
- Baked Potato
- Brown rice
- Kidney beans
- Boiled spinach
- Broccoli
- Avacado
- yogurt
- apple
- Carrots
- Raisin
- Halibut
- Roasted chicken breast
Studies also show that Supplementation of 500 magnesium has been associated with significant improvement in the insomnia severity index
How does Magnesium affect anxiety?
Magnesium is required to convert serotonin in the brain. Serotonin is a hormone that regulates your mood. When we have depleted magnesium, Mg glycinate or Mg taurinate are used to rapidly recover depression. Studies suggest Both sertraline given at 150 mg/day for 4 weeks and amitriptyline given at 75 mg/day for 4 weeks have been shown to increase magnesium concentration.
The best time to use magnesium for constipation
Magnesium oxide has long been used to treat constipation, and an estimated 10 million patients in Japan are treated with this agent annually, and over 71% of people reported improvement within days.
. Magnesium salts, including magnesium hydroxide, are recommended for constipation
Magnesium oxide is Osmotic laxatives and is useful and recommended for use in chronic constipation.
Studies show Adults can take 2 g of the active ingredient in 3 divided doses a day, before or after meals, or once before bedtime” Do not by any means take more than recommended dose.
Recommendations
- 500 mg Magnesium for sleep
- Use over-the-counter magnesium from Walgreens, CVS, or Rite Aid
- check with the pharmacist about the best dosage for your age
- Increase Magnesium-rich foods in your diet.
- Studies show Magnesium supplementation may prevent depression
References
Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi: 10.1155/2017/4179326. Epub 2017 Sep 28. PMID: 29093983; PMCID: PMC5637834.
Mori H, Tack J, Suzuki H. Magnesium Oxide in Constipation. Nutrients. 2021 Jan 28;13(2):421. doi: 10.3390/nu13020421. PMID: 33525523; PMCID: PMC7911806.