magnesium for sleep (+ pain + digestion +anxiety…)
magnesium is involved in relaxation, brain-signalling, and DNA repair >>
topical magnesium has an immediate muscle + nervous system relaxing, and pain-relieving effect -but not so much dietary magnesium.
magnesium is currently being researched for use in improving pre and post operative pain reception and sleep quality.
but, did you know food sources of magnesium are poorly absorbed in the digestive system? they can be as low as 50% absorption.
sure, some foods can improve absorption
protein (not soy)
MCT’s found in coconut oil)
fermenteble and soluble fiber such as in fruits and veg
but, some foods can prevent absorption
insoluble fibre like in grains and seeds and beans (fermenting reduces their negative effect)
phytates such as in nuts and soy (soaking can reduce this effect)
oxalates such as in coffee, cacao, leafy greens (cooking greens reduces this effect)
(you can see that a lot of the traditional methods of cooking and preparing are increasing mineral absorption - they knew what they were doing. A lot of these foods contain their own source of magnesium, but is poorly absorbed unless prepared properly.)
so, if you’re wanting to use magnesium for sleep and relaxation, or anxiety, or tension - transdermal magnesium (in an oil or spray) is hands-down the most effective and most immediate.
the kinds of pain magnesium is effective at relaxing include;
menstrual pain
tension headaches
neuropathic pain
migraines
as well as improving
sleep quality
digestion (as it relaxes digestive muscles)
digestive cramps
muscle cramps
post-exercise tension
anxiety
but -how does magnesium work to stop pain, tension and anxiety?
magnesium counteracts calcium which is a mineral in the body that can stimulate contractions and tension,
by blocking this, it relaxes everything.
It’s an electrolyte and part of the electrical conduction of the heart muscle - which it can also help to keep relaxed and steady (excess calcium as a result of low magnesium can stimulate the heart too much leading to rapid heartbeat associated with anxiety).
It has this same calcium-blocking relaxing effect all over the body including the gut and mind and muscles.
Magnesium can interact with blood pressure medication, antibiotics, and diuretics -so talk to your health-care provider if you’re on any of those!
