What magnesium should you choose for calmer days and better sleep?

Do you or your child often feel panicky, anxious, irritable, or struggle to sleep? It can be tough and affect every aspect of your life. Many people feel like they’re constantly stuck in “fight or flight” mode and search for ways to find greater calm and balance into their day.

Magnesium is a wonderful mineral known for its calming properties, especially when it comes to improving sleep and reducing stress over time. But there are so many ways you can increase your magnesium intake, and different supplements with different types of magnesium. How do you know what to choose?

This is a question I’m often asked in my clinic, so in this blog, I’ll try to answer that, as well as tell you how much to take so you get this right for you and your little ones.

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Why is magnesium so important?

What is magnesium and why does it have such a soothing effect? Magnesium is an essential mineral, which means it must be included in our diet or via food supplements as it cannot be made within our body. It is important for over 300 bodily functions and helps your mind to calm and muscles to relax after contracting. The typical Western diet doesn’t always provide enough, and we use more up when we are highly stressed, sleep badly or exercise a lot. This means many of us just aren’t getting the right amount of this vital mineral.

Most of the magnesium in our bodies is in our bones and muscles. There is usually less than 1% in our blood, so this is partly why blood tests for magnesium are not that helpful. There are other tests, but the simple approach is to look out for the signs and symptoms of not enough magnesium.

It is not just anxiety, irritability and difficulty sleeping that can indicate a higher need for magnesium. Here are some other signs and symptoms, but obviously they could all mean other things, so if you are concerned, see your doctor:

Twitches and tics
Eye blinking
Muscle cramps/aches
Growing pains
Restless legs
Tight calves
Stress fractures or shin splints
Poor glucose control
Headaches/migraines
Slow gut transit
Constipation
Fatigue
Weakness
Poor recovery from exercise
Heart arrythmia
High blood pressure
Nausea
Numbness/tingling
Seizure activity

How does your magnesium get depleted?

The reasons we are all so depleted in magnesium in the western world could be down to several things, and some people have cited that it is because of not enough magnesium in our soil. It can also be a common depletion in people who are involved in competitive sport or intensive exercise. But there are many other potential causes of a magnesium deficiency.

Can you increase your magnesium levels through diet?

Yes. Diet is a really good way. Magnesium is found in foods such as dark chocolate, dark green vegetables and salad leaves as well as fish, yoghurt, nuts and seeds, pulses, tofu, avocado and bananas. Wholegrains such as quinoa, brown rice, spelt and wholemeal flour also contain magnesium.

One of the foods highest in magnesium is pumpkin seeds. It is estimated that you can get 75mg of magnesium per 30g of pumpkin seeds, which is about 2 tablespoons.

You can also get a little magnesium from water. The magnesium content of tap/bottled water varies considerably and if you can source a magnesium-rich mineral water then this can help towards the intake of this important mineral. These magnesium rich waters can usually be sourced online.

Although we can get quite a bit of magnesium through our diet, only 30% to 40% of the dietary magnesium consumed is typically absorbed through the gut into the body. So if you are still struggling, a daily magnesium supplement can be used to top it up.

However, the choice of these supplements can be overwhelming, and it can be hard to know which magnesium to choose, and how much to take.

Which types of magnesium supplement should I look out for?

If you are browsing for magnesium, you will probably spot an array of different types and may feel a bit overwhelmed by the choice. There are options for capsules, tablets, chewables, liquids and gummies as well as lotions, sprays and bath salts.

Generally if you are deficient, the volume of magnesium needed to take means that the capsules are the most efficient option as they provide the highest doses. Most forms of magnesium do not mix well into gummies, so this is the least efficient way of taking it. Even if you or your child can’t swallow capsules, you can open them up and mix the powder easily into a little fruit puree or a ‘shot glass’ of thick juice or smoothie.

Here are my top choices for supplements if you are seeking out more calm in your life and a better night’s sleep:

Magnesium Glycinate
Magnesium glycinate (also known as magnesium bisglycinate) is formed by combining magnesium with glycine, an amino acid which acts as a calming neurotransmitter. This form of magnesium is very supportive of the nervous system, and it is particularly interesting choice for those looking to support relaxation and sleep. It is the least likely to trigger a loose bowel.

Magnesium Taurate
This is my runner-up choice and works better for some people. Magnesium taurate combines magnesium and the amino acid taurine and has excellent absorption from the gut into the rest of the system. Taurine is a very calming amino acid.

As well as it’s calming properties it is also indicated if you have atrial fibrillation, high blood pressure or are looking to prevent preeclampsia in pregnant women. It is also thought to improve insulin sensitivity.

Epsom Salt Baths
Epsom salts are actually made from Magnesium sulphate. These are soothing magnesium crystals you can add to your bath. Think of Epsom salts as promoting a sense of calm, and incidentally our daughter said that she always had happy dreams after an Epsom salt bath!

When dissolved in water, Epsom salts are often used to ease aching muscles after exercise or a long day on your feet. I advise you don’t drink water containing Epsom salts unless you are seeking a quick laxative effect!

Magnesium Chloride lotions & flakes
Magnesium chloride is made by combining magnesium with hydrochloric acid. This form of magnesium is being researched for its potential to support sleep quality, and boost mood as well as help regulate blood sugar levels. It is applied topically on the skin and then absorbed into the body through the skin.

As well as having these properties in the products, the act of applying lotion or sprays to the skin and rubbing it in can be quite calming too, especially when you do it for your children as a winding down routine.

Usually, you find magnesium chloride in the form of bath flakes or topical lotions/creams and sprays. Enjoy a lovely warm bath before bed with a couple of cups of magnesium flakes or rub lotion or cream into your feet at night. Some people find magnesium chloride lotions and baths a little itchy on the skin, and if this happens, choose Epsom salts instead.

What about the other forms of magnesium?

There are many other types of magnesium on the market. To some extent they are all calming and help with sleep, however I find in my clinic the ones mentioned above are generally more helpful for calm and sleep.

How much magnesium do you need?

Estimates on how much magnesium a person needs daily varies from country to country and person to person. The table below gives a general guideline, however if you have a known deficiency then you may be recommended even higher doses until things improve. The main side effect of taking too much magnesium is a loose stool, and this is temporary and harmless, other than being alarming and inconvenient. So if this happens, it’s your sign to cut back the dose a little.

Here is a list of recommended daily allowances for each age group:

Birth to 6 months 30mg
Infants 7–12 months 75mg
Children 1–3 years 80mg
Children 4–6 years 130mg
Children 7–10 years 240mg
Teen boys 11–18 years 410mg
Teen girls 11–18 years 360mg
Men 400-420mg
Women 310-320mg
Pregnant 350-400mg
Breastfeeding 310-360mg

Round Up

If you are a worrier, or your child is an anxious soul and you find it hard to sleep at night or toss and turn then try adding in more magnesium and it could become your friend! The type of magnesium that’s best for you depends on what you’re hoping to achieve and most people opt for glyicinate, Epsom salts or chloride to help to feel more relaxed.

If you have any ongoing health concerns about anxiety, overwhelm or sleep, it’s always a good idea to consult and run some other lab tests with a NatureDoc practitioner. They can help guide you towards the most suitable magnesium option for your needs plus other support for you.

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