Check Out This Miracle Mineral for Stress Relief and Sleep

Rita suffered from depression and insomnia after she gave birth. As a new mother, her anxiety grew, and she slept less and less. Doctors could not prescribe heavy doses of antidepressants as she was breastfeeding her baby girl. However, some alternative treatments, like yoga, ayurveda, etc., were suggested. She felt completely helpless, as she hardly had time for any other activities because of her baby. One of her friends then suggested a few variants of tea, like chamomile, dandelion, and nettle, which she could take post-dinner. 

Rita started taking the tea regularly before hitting the sack and was pleasantly surprised to see the effect within days. She was falling asleep fast, and her anxiety level dropped significantly. She started smiling, became less irritable, and actually enjoyed taking care of her baby.

She felt the miraculous change within days due to one major component that this tea had Magnesium. 

Understanding Magnesium: Is Magnesium Good for Health?

Among the prominent minerals like sodium, potassium, and calcium, magnesium has gained prominence due to its contribution to some fundamental biological functions. This mineral plays a crucial role in numerous physiological processes, including muscle function, nerve transmission, hormonal balance, etc. It has gained eyeballs due to its potential therapeutic effect on anxiety and sleep disturbances. 

The fourth most abundant mineral in the human body is magnesium, which is responsible for over 300 enzymatic reactions. It is present in many naturally available food sources, including leafy green vegetables like spinach and kale, whole grains, nuts, and seeds. Deficiencies usually occur due to an improper diet, certain medical conditions, and even lifestyle factors. 

Is Magnesium Good for Sleep?

The quality of sleep also affects overall well-being and cognitive health. You want to feel supercharged for the day once you wake up. But more often than not, you might have felt drowsy and fatigued by the time you finished your lunch. It is all because your body and mind have not rested adequately. You might feel restless, irritated, and yearn for bedtime.

Magnesium has been studied for its potential impact on sleep deprivation through various mechanisms: 

Control of Melatonin Production

Magnesium helps in the synthesis and release of Melatonin, which is known as “sleep hormone.” You might be aware of the term “body clock,” also called “The Circadian Rhythm.” Melatonin hormone aids and synchronises in maintaining this internal clock and promotes sound sleep. 

Effect of GABA Activity

A neurotransmitter called Gamma-Aminobutyric Acid has a calming effect on your brain. Magnesium binds and accelerates GABA receptors to reduce the overall neural activity of the brain. Your body and mind start to calm down and slowly become ready to rest for the night. Magnesium is believed to facilitate the transition between sleepiness and waking up. 

Relaxation of Muscles

When you sleep, every cell and muscle in your body needs to relax to get the much-needed rest. If your muscles are tensed and cramped, you will never feel comfortable, even while you sleep. Magnesium counteracts the effect of calcium, which causes muscle contraction and helps in the overall reduction of physical body tension.

Regulation of Cortisol

This hormone in your body is responsible for stress response. If you are sitting and worrying about your exam, work, or school at night, your cortisol levels will be elevated which will contribute to erratic sleep patterns and ultimately Insomnia. With Magnesium, you can control your Cortisol level and maintain a balanced stress response that will prepare your body for sleep and relaxation.

Anti-Inflammatory Impact

If you are dealing with regular pain and inflammation due to chronic illnesses like arthritis, or digestive issues, Magnesium might help reduce the same. It has anti-inflammatory properties, which help in improving chronic conditions and indirectly improve associated sleep quality. 

So, does magnesium help you sleep? The answer would be yes. Directly or indirectly, magnesium is an important mineral that can sometimes be your “miracle worker”.

How Magnesium is Useful for Treating Anxiety?

There must have been occasions when you wanted to take a rest but kept turning and tossing as you were anxious or stressed about some incidents or health issues. Stress alone can lead to sleepless nights, which become a habit initially and then lead to insomnia. So, instead of “worrying” about “how not to worry,” try incorporating magnesium in your regular diet and supplements. This mineral has a remarkable capacity to control your anxiety levels, helping you to sleep comfortably. 

Here are a few ways magnesium affects anxiety: 

Controlling your Neurotransmitters

This control is the reason we need magnesium for sleep and anxiety. The biological neurotransmitters called Gamma-Aminobutyric Acid and Glutamate inhibit your nerve endings from getting excited and help the brain relax. Magnesium further facilitates this reaction by binding GABA to receptors, promoting a sense of calmness and reducing anxiety. You can call this a “chemical locha” that helps you sleep and rest. 

Regulating Stress Hormones

If you are always on your toes, constantly stressing about everything happening around you, the stress becomes chronic and disrupts cortisol levels, which is the body’s primary stress response hormone. Elevated levels of this hormone can exacerbate anxiety symptoms. Magnesium blocks or diminishes the neuroendocrine pathways that send cortisol to your brain, thus controlling the amplified effects of stress and anxiety on your mental health. 

Inducing Brain Functions

Magnesium is involved in producing various enzymes that help with your brain functions and cognitive health. If you do not intake sufficient amounts of Magnesium in your diet or supplements, it may disrupt neurotransmitter generation and neuronal communication. By regulating these activities, Magnesium aids in maintaining emotional balance, improving stress responses, and controlling cognitive changes. Hence making you feel controlled and calm. 

Anti-Inflammatory Effects

If you are in pain or suffer from chronic disease that manifests with regular inflammation, Magnesium can promote a shift towards anti-inflammatory, immune responses by enhancing the activities of regulatory T cells and by reducing the production of cytokines, which enhance inflammation. If you see your grandparents or your parents suffering from osteoarthritis and rheumatoid arthritis, magnesium can be a solution. 

Magnesium can be called a miraculous relief giver in so many ways. Consult your healthcare provider if you need consultation for any such supplements to improve sleep and inflammation. Care health insurance provides you with comprehensive health insurance that will protect and offer support to your family in times of need.  

Side Effects of Magnesium 

It is fair to say that even good things turn bad if taken in excess. It is an important supplement, but you also need to take into account the adequate amount that is required for the body to function in a balanced way. It has been observed that a high amount of magnesium in food sources should not be a cause for concern. They are usually flushed out by your kidneys, which is a normal process. However, it is possible to overdose on magnesium supplements. Some of the Magnesium side effects that can be seen with an overdose are : 

• Nausea and vomiting
• Diarrhoea
• Cardiac diseases 
• Low blood pressure
• Muscle weakness and fatigue

If you tend to feel such issues for an extended period of time, contact your healthcare provider or physician immediately for a check-up. 

Magnesium Dietary Sources and Supplementation

• The food sources that have an abundance of magnesium are nuts and seeds like almonds, peanuts, sesame seeds, pumpkin seeds, and sunflower seeds.
• Whole grains like quinoa, oats, brown rice, whole wheat, and legumes like black beans, chickpeas, and lentils are also found to be rich in this mineral. 
• Green vegetables like Spinach, kale, and collard greens are also good sources of Magnesium.
• Other dietary and natural sources of Magnesium include fish like Mackerel, salmon, halibut, milk, and dairy products. 

If you have any allergies or chronic illnesses that restrict your intake of magnesium via food, you can also fulfil the requirement with additional over-the-counter supplements like Magnesium Oxide, Magnesium Citrate, Magnesium Glycinate, and Magnesium Malate. 

However, the dosage and absorbable limit of Magnesium vary from individual to individual. You may have a strong system that absorbs magnesium easily, but your spouse or child may have reactions to an even lower dosage of magnesium supplements.

Hence, it is highly recommended to obtain magnesium from natural sources, as these have a spectrum of nutrients along with the essential ones. Supplements are directed towards specific health needs and should be taken as per the physician’s advice only. 

Also Read: Your Ultimate Guide to Mineral-Rich Foods

Wrapping Up!

Thus, magnesium, often known as a “miracle mineral,” stands out as a natural remedy for stress relief and improved sleep. This essential nutrient can do wonders by helping to calm anxiety and issues of the nervous system, helping you relax, and also regulating neurotransmitters. Whether through diet or supplements, ensuring adequate magnesium intake can improve your overall sleep quality. 

However, along with taking care of yourself, you should opt for a comprehensive health insurance plan to provide coverage for your hospitalisation in case you happen to fall ill, despite all your efforts.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.