Is Low Magnesium Behind Your Sleepless Nights and High Stress?
At LunHer, we know the toll chronic stress and poor sleep can take, not just on your energy, but on your hormones, mood, and mental clarity. It’s important to get to the root of the issue so let’s talk about magnesium.
The LunHer Take
Magnesium plays a vital role in calming the nervous system, producing melatonin, supporting serotonin, and relaxing muscles.
There’s a vicious cycle between stress, poor sleep, and magnesium depletion.
Nearly half of Americans aren’t getting enough magnesium and a healthy diet might not be enough to keep your levels where they need to be.
Why is Magnesium Important
Magnesium is involved in over 300+ enzyme reactions in the body and it also plays a key role in stress response and sleep quality.
Sleep Support
Magnesium is an essential element for many important biochemical conversions that take place in your body. For example, it helps convert tryptophan into serotonin, a precursor for melatonin, the sleep hormone.
Brain and Nerve Support
Magnesium keeps your nervous system grounded by supporting GABA and serotonin, two key neurotransmitters that help calm the brain.
Muscle Support
One of magnesium’s primary roles is relaxing smooth and skeletal muscle fibers, including the heart muscle. It enables the muscle to contract and relax, supporting normal heart rate, rhythm, and circulation. In that same vein, magnesium can help reduce uncomfortable cramping and spasming, which can occur in muscles after a workout or in the uterus during menses. Several studies also indicate that magnesium may be able to support leg restlessness, an uncomfortable sensation that some people feel at night that can impact sleep quality.
Healthy Bones
Did you know that about half of your body’s magnesium is stored in your bones? It promotes healthy bone formation through vitamin D metabolism. One review found that vitamin D, a key player in the sleep-wake cycle, is not metabolized efficiently without an adequate level of magnesium present. In addition, magnesium helps support deposition of calcium in the bones where it is needed.
Stress, Sleep & Magnesium
Research shows that low magnesium and high stress feed into each other. When stressed, the body uses more magnesium, which can eventually lead to a deficiency, making the body more susceptible to stress in the future. One study measured the stress and magnesium levels of 30 male students before and right after a four-week exam period. The participants experienced chronic sleep deprivation during those four weeks, getting about 20% less rest than they would on a regular night. All the students were considered to be chronically stressed, and their magnesium levels were depleted after the exam period.
Why Are So Many People Missing Magnesium?
Although magnesium is essential for daily function, a survey found that roughly 48% of Americans don’t meet the minimum recommended magnesium intake. Even if you’re healthy, have a good diet, and don’t take medications, you still might not be getting an optimal amount of magnesium. Here are some of the reasons why:
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Soil depletion - the magnesium levels in some vegetables like cabbage, lettuce, and spinach have dropped by 80% in the past 100 years.
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Dietary patterns - the standard Western diet is low in leafy greens and high in processed foods, caffeine, and soft drinks, which can reduce magnesium intake and increase magnesium loss.
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Life stressors: Periods of intense stress, lack of sleep, heavy exercise, and even menstruation can deplete magnesium stores more quickly.
The Bottom Line
Stress and sleep challenges aren’t just about your mindset, they’re about your minerals, too. Magnesium plays a powerful role in balancing your mood, improving your rest, and protecting your well-being.
