Magnesium… Sleep lately?

Magnesium is a vital mineral that works synergistically in the body with calcium. We often hear about the necessity of calcium, however, rarely hear about the importance of magnesium as a major player in our human evolution.

What Does It Do?
Magnesium has an influence in blood clotting, energy production, muscle contraction, and nerve transmission. Magnesium deficiency appears to be  player in:
- Insulin Resistance
- Cardiovascular Disease
- Chronic Fatigue/Fibromyalgia
- High Blood Pressure

Where Do We Get It?
Fruits, vegetables; particularly the dark green vegetables

How Much Do We Need?
The RDA for magnesium is 300-400mg/day for adults, however, as compared to the diet of our ancestors, this amount is far from sufficient. More realistic is 1200-2000mg/day. The excessive consumption of grains and dairy for the “needed calcium” has displaced fruits and vegetables in our diet and left magnesium in the dust. Magnesium plays a crucial role in bone formation and actually helps the body increase calcium absorption.

Supplemental magnesium (400-600mg/day) can be very relaxing for most people and therefore, is best taken before bed. I recommend a popular over the counter product called Natural Calm mixed in water. Also, I have had excellent sleep success with a combination of oral and topical magnesium products such as UBER Mag (with dinner and before bed) and Topical Mag (2 squirts rubbed behind your knees before bed). If you get loose stools the following day, then decrease your dosage. Alternately, if you feel like the magnesium gives you energy, then you are extremely deficient, and should take it in the morning instead of at night.


References:
The Paleo Solution. Robb Wolf. p. 279-280