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Saturday, 23 October 2021

Are you struggling with sleep but still fatigued?

"Struggling With Sleep But Still Fatigued? Try This Mineral
Have you woken up from a deep sleep lately, only to feel like you want to crawl back into another?

You’re not the only one struggling with energy right now. But just because it’s common, it doesn’t mean we should accept it as the new norm. Sleep difficulties like insomnia, and endless fatigue and low energy are all tell-tale signs that you could be low in magnesium. While magnesium is found in a wide range of foods that we eat every day, it is still a common deficiency amongst the global population, and it’s even thought to be one of the leading global deficiencies.

Why Does The Body Need Magnesium?
Why is magnesium so important? And can’t we just do without it? Well, unfortunately, the answer is definitely not. Magnesium is an ​​important cofactor (science speak for ingredient) in more than 300 enzyme systems that determine much of what happens in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Magnesium also acts as an electrical conductor that contracts muscles and makes the heartbeat steady - this is why sore muscles often feel relieved after a magnesium soak.

What Are The Common Symptoms Of Low Magnesium?
Symptoms of a mild magnesium deficiency aren’t noticeable as the body has mechanisms to preserve stores, which makes the experience more pleasant, but also difficult to determine. Severe deficiency can be a result of alcohol consumption, the use of certain medications, or malabsorption.
People who are deficient almost always suffer from the following health complaints:-
Poor appetite
Muscle cramps
Abnormal heart rate
Nausea and vomiting
Numbness or tingling in skin

What Are The Long-Term Effects Of Low Magnesium?
While the initial symptoms of low magnesium are uncomfortable and potentially harmful, long-term magnesium deficiency can contribute to more serious chronic health concerns. Because magnesium has such a prominent role in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation, the effects can be lasting and dangerous.

Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis. This is alongside cardiac and neurological dysfunction within the nervous system.

What Foods Are Good Sources Of Magnesium?
Magnesium deficiency sounds scary, and it’s definitely not something to joke about, but the good news is that not all hope is lost. Remember how I mentioned earlier that magnesium is abundant in so many foods? Well here are some of the best ways to get it:-

Green leafy vegetables such as spinach and swiss chard, dark chocolate, raw cacao powder, sunflower seeds, cashews, flaxseeds, almonds, pepitas, amaranth, buckwheat, black beans, avocado, quinoa, and spirulina.

To increase your magnesium absorption, try these tips:
Avoid calcium-rich foods two hours before or after eating magnesium-rich foods, as the two minerals compete for uptake.

Addressing any underlying vitamin D deficiencies, which play a role in low magnesium.

Limit alcohol intake and quit smoking, these affect the body’s ability to absorb minerals."
The above taken from article by James Colquhoun which can be seen in full here

Please note, the above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, medication, you should contact your local health care provider.

Related Post - Are You Getting Enough Magnesium? - here

You will find a variety of articles/recipe ideas, within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Rose said...

This is so interesting because Roger is low in magnesium...he takes it both mornings and evenings.

Elephant's Child said...

I do struggle with fatigue. Both my thyroid issues and MS are noted for causing/exacerbating it. I get a fair amount of magnesium in my diet but will explore further. Thank you.

Christine said...


CJ Kennedy said...

Good to know.

DUTA said...

I know bananas are sleep inducing. Eating a banana before you go to bed, may help you easily fall asleep.

Margaret D said...

Interesting article. Thankfully I sleep ok, the 5 of us do.

Tom said...

...fortunately not!

Kay said...

My eyes went straight to dark chocolate. I think I need some.

Conniecrafter said...

I do sleep good but have awaken in the morning not always feeling like I slept a whole night. I do eat most of these foods, but wonder if I should ask my doctor to check my levels

Breathtaking said...

Hello,:=) My daughter bought me some sunflower seeds from the supermarket, because she likes to eat them, and thought they would be good for me, I see she was right.

Valerie-Jael said...

Thanks for the good advice! Have a great weekend, Valerie

At Home In New Zealand said...

I found this very interesting. Thanks for the information :)

eileeninmd said...


Great information, a good night's sleep is so important.
Have a happy weekend!

Laura. M said...

Gracias por la informaciĆ³n. De momento duermo bien.
Buen fin de semana para Todos.
Un abrazo.

Jeanie said...

This is really interesting, Jan. I'll pass this one on to Rick, too.

My name is Erika. said...

Fascinating read. My husband had to take magnesium pills. I always wondered why, and now I've figured that out. Have a great weekend!

Divers and Sundry said...

I include magnesium but still have insomnia. At least I don't work or have caregiving responsibilities, so it could always be worse.

Mary Kirkland said...

That's interesting. Thanks for the info.

Giorgio said...

Great to hear about black beans and almonds, as I have just bought them at the local market! With regards to magnesium, I have already heard of dark chocolate and sunflower seeds. I will give it a try.
That's an interesting post!

Have a nice weekend ☀️

happyone said...

Very informative.
Thankfully I have no trouble sleeping.

Bleubeard and Elizabeth said...

I was reading an article recently that fibers, specifically glutens, could be a big factor in a person having trouble sleeping. I eat 1/2 an avocado daily, and I know it is good for more than magnesium. Nice post, Jan.

Jenn Jilks said...

Good article! There are so many essential nutrients.

carol l mckenna said...

Wonderfully informative post ~ Xo

Living in the moment,

A ShutterBug Explores,
aka (A Creative Harbor)

baili said...

very informative and helpful read dear Jan !

thank you for guiding your friends towards healthy living ,this is blessing indeed!

Snowbird said...

Great post!xxx

Barb said...

I'm interested in Magnesium and do supplement. I found this article interesting and informative. I hope you're well and have continued good health. (Now for a piece of dark chocolate....)

Teresa said...

Me ha encantado el reportaje y me ha parecido muy interesante. Besos.