Migraines, Sleeplessness, Heart Attacks – Magnesium?

magnesium benefitsBy Forrest H. Nielsen, U.S. Dept of Agriculture, Human Nutrition Research Center

Magnesium is the fourth most abundant mineral element in the human body, following calcium, sodium and potassium. Magnesium enables many biochemical reactions necessary for life. However, much attention has been directed recently towards another role of this element: The movement of (small particles) of calcium and potassium, as well as (other) molecules across nerve cell membranes….

These roles are important for nerve conduction, muscle contraction, blood vessel relaxation and tensing and thus blood pressure, and a normal heart beat. Epidemiological (studies of populations) findings and supplementation trials show that people’s magnesium status is associated with the severity and frequency of migraine headaches, some forms of heart attacks, high blood pressure, sleep disorders and mood disturbances. Carefully controlled human studies at the Grand Forks Human Nutrition Research Center and elsewhere are being done to conclusively show that inadequate magnesium intake can result in these maladies.

For instance, in studies on women past menopause at the Grand Forks Human Nutrition Research Center, we found that a low magnesium diet resulted in heart rhythm changes, which were halted by a diet providing about 300 mg of magnesium daily. In a much more severe form, some of these changes in heart rhythm or beat can result in heart muscle contractions that do not move blood throughout the body and lead to death. So magnesium is definitely needed for a healthy heart.

The same studies also showed that a diet inadequate in magnesium caused changes in brain waves–electrical activity in the brain–when women were at rest. Other researchers have found in both human and animal studies that magnesium deficiency results in sleep disturbances, such as agitated sleep and frequent periods of awakenings. This has been related to changes in electrical activity in the brain. It looks like magnesium is important for a good night sleep.

Studies show that about half of migraine headache sufferers have a low amount of ionized (particles of) magnesium in the blood, which suggests a low magnesium status. And magnesium supplementation reduces the number and duration of migraines, including menstrual migraines, in some people. The findings suggest that too little magnesium can worsen the suffering from migraine headaches.

The Food and Nutrition Board of the National Academy of Sciences recently provided new recommended intakes for magnesium. The Dietary Reference Intake, or DRI, is the new term for Recommended Dietary Allowance (RDA). For magnesium, the DRI is 400 milligrams per day for men aged 19 to 30 years, and 420 milligrams per day for males over age 30. The DRI is 310 milligrams per day for women aged 19 to 30 years and 320 milligrams per day for women over age 30.

Dietary surveys show that the diet of many Americans does not consistently provide the DRI for magnesium. Older people are especially prone to consuming a diet inadequate in magnesium. Good sources of magnesium are leafy vegetables, nuts, skim milk and whole grains.

Comment from the blog author Nutrition Breakthroughs:

Chronic insomnia is one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings.  On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.”

Sleep Minerals II is a natural sleep remedy from Nutrition Breakthroughs that contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more fully absorbable and fastger-acting than tablets or capsules.  The oils help the ingredients to provide a deeper, longer-lasting sleep.

Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia it took me hours to fall asleep even though I was extremely tired.  My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more information, visit Sleep Minerals II page.

Source: Human Nutrition Research Center: https://www.ars.usda.gov/news-events/news-archive/

Six Tips to Stay Asleep During the Night

Some people as they approach middle age may find it more difficult to stay asleep during the night.  They can fall asleep okay and the first part of their night is fine, but around 2:00 or 3:00 a.m., they find themselves habitually awake and unable to get back to sleep.  Here are some sleep tips that may help:

  1. Use a black eye mask to cover your eyes and use earplugs to keep the noise out.  A dark, cool room is most ideal to help the body produce melatonin, the hormone produced by the brain which helps to regulate sleep and wake cycles.
  2. Get some sunlight by taking a walk during the day.  Being out in the sun will also set your wake-sleep cycle in a good way.  Additionally, the exercise and body movement helps with better, more restful sleep at night.
  3. If headaches or tension are keeping you up, try using some magnesium.  One German study found that 42 percent of the people taking magnesium reduced the duration and intensity of their migraine headaches.
  4. For females that experience hot flashes and night sweats during the night, take some extra steps to keep yourself and your bedroom cooler at night.  Wear lighter bedclothes, use less blankets, and you can also use a slightly damp washcloth on your forehead or neck.
  5. Calcium is directly related to our cycles of sleep, therefore highly absorbable calcium and magnesium supplements are effective.  The pioneering nutritionist Adelle Davis advises that during pre-menopause or menopause, the lack of estrogen and progesterone can cause severe calcium deficiency symptoms to occur such as irritability, leg cramps, insomnia, hot flashes and night sweats.
  6. It can work well for some people to take a calcium and magnesium supplement before bed and then again at the time of night they habitually wake up and are unable to go back to sleep.  This last tip just may be the clincher that finally puts one’s insomnia issue to rest.

This health information is provided by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.  Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleep and insomnia, heart health, restless legs syndrome, bone strength, and menopause insomnia.  The formula is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.  To learn more click here.