Bedtime Rituals

Updated: Nov 16, 2021

Happy Wednesday!

What is your bedtime routine? Do you take any supplements before bed? Magnesium is such a super nutrient, I thought I would chat about it! One of my favorite topics! Magnesium is one of my favorite supplements! Do you take magnesium? Let's chat magnesium.

I am so into the use and knowledge of magnesium. I struggle with anxiety often and have to ask myself when it is flared up- Am I hydrated? Am I magnesium deficient? Am I rested? etc etc. I will even take a bag of epsom salt and put it in the tub and soak for 45 minutes! I love my epsom salt baths! (Which is magnesium!) As a supplement, the quality of supplements matter. I take Opti-Mag by Xymogen.

Here is some additional information the Wellness Mama has said about magnesium: "Magnesium is responsible for over 300 biochemical reactions in the body and impacts blood pressure, metabolism, immune function, and many other aspects of health. There are many reasons that deficiency is so widespread in modern times (even though it wasn’t in the past).

Depleted soil conditions mean that plants (and meat from animals that feed on these plants) are lower in magnesium. Use of chemicals like fluoride and chlorine in the water supply make magnesium less available in water since these chemicals can bind to magnesium.

Common substances that many of us consume daily, like caffeine and sugar, also deplete the body’s magnesium levels, so does stress.

In other words, a small percentage of the population that lives near the ocean (a good source of magnesium) and eats foods grown in magnesium-rich soil, drinks magnesium-rich water, and doesn’t suffer from stress or consume sugar or caffeine might be ok, but the rest of us might need some additional magnesium.

What are the signs of magnesium deficiencies? Risk factors for low magnesium vary, but here are some clues that you might need more magnesium:

  1. You’re a sugar addict.

  2. You take calcium supplements.

  3. You drink soda and other sugary drinks.

  4. You suspect or have been diagnosed with celiac disease or other digestive disorders like Crohn’s disease.

  5. You consume a lot of processed foods and conventional dairy.

  6. You have a water softener or city water.

  7. You have Type 2 diabetes.

  8. You avoid green vegetables, leafy greens, and other magnesium-containing foods.

  9. You are an older adult, and/or take certain prescription medications.

  10. You eat food grown in depleted soils. (Uh, pretty much everyone!)

1. Calcification of the Arteries

Though this is not (hopefully) the first symptom of magnesium deficiency, it can be one of the most dangerous. Calcification of arteries from low magnesium levels can lead to coronary problems like heart attack, heart failure, and heart disease. Magnesium’s ability to prevent over-calcification is one reason why the Framingham Health Study found that consuming enough magnesium correlated with a lower risk of coronary heart disease.

In fact, half of all heart attack patients receive injections of magnesium chloride to help stop the blood clotting and calcification.

2. Muscle Spasms and Cramps

This is a most noticeable symptom of magnesium deficiency. Just as calcification causes stiffening of the arteries, it can cause stiffening of muscle tissue as well, leading to cramps and spasms. Interestingly, muscle weakness caused by low potassium levels is linked to low magnesium (as explained in this American Family Physicians report) and adequate levels of one helps the other.

3. Anxiety & Depression

There is a lot of research showing that magnesium deficiency can have a tremendous impact on mental health. Psychology Today explains one possible reason